December 2016

Wishing you and your family a happy and safe holiday season. We thank you for your continued support of Duke Signature Care.
Our offices will be closed Monday, December 26th and Monday, January 2, 2017.  Please call 919-660-6746 if you need assistance during these times.

If you’re an “average American”, you will gain approximately one to two pounds during the holidays. That might not sound like much weight gain, but it can likely be cumulative weight gain over the years. Four tips from the National Academy of Nutrition &
Dietetics can help you avoid the holiday season weight gain:

In preparation for a big holiday party or feast, do not skip meals throughout the day. This can result in overeating. High-fiber foods will satisfy hunger and can be lower in calories, so include fruits, vegetables and whole grains in your meals.

Holiday meals tend to be large, buffet-style and include second and third helpings. A common mistake is eating large portions of foods that are perceived as healthy. Including nutrient-rich foods in your diet is great, just remember that these foods have calories too and should be enjoyed in moderation.

There are many strategies to help you avoid overeating. Using a smaller plate, for instance, allows you to put less food on your plate and encourages proper portion sizes. Also, start by filling your plate with vegetables and salad before going to the entrees and desserts. Research shows eating a salad before your meal can help you eat fewer calories overall.
Before you go back for seconds, wait 10 minutes to see if you really are still hungry.

Don’t forget to get in some physical activity before and after the holiday dining. Catch up with family members on a little pre or post dinner walk. Go outside for a little warm up before watching the big game. Stretch your legs during halftime instead of hitting the leftovers.

Don’t forget to apply the tips above to leftovers, Treat leftovers as part of the holiday season too.

With small menu changes, you can modify traditional holiday menus to lower the calories content, making it easy to celebrate the holidays with your health in mind. Compare this traditional holiday menu with its leaner version from the American Dietetic Association Complete Food and Nutrition Guide (3rd Ed.).
Original Menu

• 3½ ounces roasted turkey with skin
• ½ cup stuffing
• ½ cup broccoli with 2 tablespoons hollandaise sauce
• ½ cup cranberry relish
• 1 medium crescent roll plus 1 pat butter
• 1 slice pecan pie
  Total calories: 1,410.
  
   Leaner Menu

• 3½ ounces skinless, roasted turkey
• ½ cup wild rice pilaf
• ½ cup broccoli with lemon juice
• ¼ cup cranberry relish
• 1 whole-grain roll
• 1 slice pumpkin pie
  Total calories: 735