DAC Weekend Wrap-Up

In preparation for the holiday weekend, here's what we're reading now:

Happy, Healthy Kids: Health Tips for Summer Fun - Patch.com

Six Bikini Friendly Burger Recipes - Women's Health Magazine

Keep Your Cool - SouthernLiving.com

Designing Your Swimsuit Strategy - DAC Fitness Blog

Cheers to a happy and healthy Memorial Day!

Weekend Wrap-Up

In preparation for the holiday weekend, here's what we're reading now:

Skip the sweets and just go nuts - USAToday.com

Burn Off Those Holiday Splurges - Fitness Magazine

Give Yourself the Gift of a Stress-Free Holiday - Businessweek.com

Healthy Holiday Foods - DAC Blog

Have a safe and happy holiday!

Healthy Holiday Foods

As the year comes to a close, tempting treats seem to be everywhere you look. While the lure of the candy dish or box of holiday cookies can be overwhelming, the real temptation is overindulging during a holiday party or buffet.

If you're at the office holiday party or your family's annual holiday dinner, don't overlook these items when filling your plate:

• Turkey, Chicken or Seafood: Full of protein, these items are best when grilled, steamed or baked with minimal oils or fats. Avoid the dark meat and skin when eating turkey and chicken and pass on the butter for lobster, crab or shrimp.

• Baked Sweet Potatoes: Sweet potatoes are tasty and full of fiber and potassium, but don't be fooled by casseroles sweetened with marshmallows or honey. These potatoes are best without added sugar.

• Soup: Warm up your appetite with a bowl of vegetable soup or other non-cream based soup before you hit the buffet table. It will satisfy your appetite and prevent you from overeating.

• Green Beans: A holiday staple, green beans are commonly found buried within a casserole. Try something new this season and opt to enjoy them steamed or lightly sauteed in olive oil.

• Raw Vegetable/Fruit Platters: Enjoy all the raw vegetables and fruit you like - without the accompanying dip, of course.

Before you hit the dessert table, don't miss this must-read article from Women's Health Magazine on healthy dessert options.

Weekend Wrap-Up

Here's what we're reading now in preparation for the weekend:

Government outlines health goals for 2020 - USAToday.com

Excess Weight Shortens Lifespan - Health.com

The Best Exercises for Everything - Men's Health

Healthier Holidays: Get Moving - DAC Blog

Healthier Holidays: Prevent Overindulging

As we've discussed, the holidays are upon us again. If you missed our blog entry about staying active through the holidays, read it here.

If you overeat during the holidays, simply working out will not prevent you from packing on the pounds. Here are some pointers to help prevent you from overindulging:

• Eat before you hit the holiday bash. Snacking on something, like an ounce of mixed nuts, will help you curb your appetite so you don't overeat at the party.

• Try something new to eat. Save the calories for new and interesting foods, but limit your sample to one small portion.

• Savor the meal. It takes about 20 minutes for your stomach to alert your brain that it's full, so enjoy each and every bite. Stop when you sense you're full.

• Alternate drinks. Rotate that high-calorie beverage with a calorie-free sparkling water. Also, remember that most alcoholic beverages are packed with calories, especially cream drinks like eggnog. By drinking a glass of water after every cocktail, you will stay hydrated and avoid overdoing it.

• Stop when the party is over. Don't treat Thanksgiving through New Year's as one big binge. Instead, switch back into your normal diet and exercise routine between each holiday.

Incorporating even a few of these tips into your routine over the next few hectic weeks will help keep off those unwanted pounds.

Healthier Holidays: Get Moving

It's that time of year again. Those six frantic weeks filled with Thanksgiving, Christmas, Chanukah and New Year's are almost here, leaving you stressed out and tired. Who has time to fit in extra workouts or fight sugary temptations at the annual office party?

It is estimated that most adults gain an average of about one-pound every holiday season. While this may not seem like a significant increase, returning to a healthy lifestyle after eating such rich foods and not exercising is much harder than actually staying active during the holiday season.

Here are some easy tips to get moving during the holidays:

Maggie Heinz and her six-year-old son, Johnny, take a walk around their neighborhood.

Take a walk. Whether you need a break from your family or need to get away from the desserts in the kitchen, taking a quick 30-minute walk will boost your metabolism, allow you to get some fresh air and help clear your mind.

Wake up and stretch. Do a few simple stretches as soon as you wake up in the morning. It'll get you moving and warm up your muscles before you've even had your first cup of coffee.

Avoid front row parking. Don't fight traffic for a parking space near the grocery store or mall entrance. Instead, park in the back and enjoy the extra exercise you get from the walk.

Randall and Marya Green enjoy family time with their four-year-old son, Gavin, at the Snowden Grove playground.

Play with the kids. Volunteer to get the kids out of the house at your family's holiday party. Visit a local park or the backyard to play a pick-up game of football, tag or hide-and-go seek.

Do the chores. Housework can easily be overlooked in the holiday rush. Offer to help out around the house by doing the most active chores like vacuuming, dusting, walking the dogs or grocery shopping.

Take the stairs. Avoid using the crowded escalators and elevators by taking advantage of the stairs. Most people won't be using them and you'll be burning more calories by moving.

Maximize your time. Take advantage of any spare time you have. Use your lunch break to get away from your desk and go for a quick walk or pick-up that last minute holiday gift.

Fighting the Sugar Battle

Candy corn, chocolate bars and lollipops - oh my! Candy is EVERYWHERE right now - at the office, in waiting rooms and even (GASP!) in your own home. How do you fight off an intense sugar craving while avoiding the lure of the candy dish?

Don't skip meals. Skipping meals makes you crave sugary, starchy and carbohydrate-rich foods. Eating at least three balanced meals per day that include fruits, vegetables, whole grains and lean proteins will help prevent sugar cravings before they happen.

Drink a glass of water. Studies show that most cravings only last for about 15 minutes before your mind switches to something else. If the craving is still there after drinking water and waiting, try another tip ...

Brush your teeth or swish mouthwash. Giving your mouth a nice, minty refresher is a great way to combat cravings. If you don't have a toothbrush handy, opt for a piece of sugar-free gum. Chewing gum will provide you with that same minty flavor and keep your mind off candy.

Reach for a piece of fruit. Enjoy an apple, pear or other type of fruit instead of that candy bar. Eating fruit will provide the sweet flavor you crave, along with fiber and beneficial nutrients that will keep you satisfied far longer than a piece of candy.

Give in every now and then. Go ahead and have a piece of candy, but eat it slowly. If you don't think one piece will do the trick, try mixing it with something healthy. Options include combining almonds with a few chocolate chips, enjoying a piece of caramel with an apple, or dipping half of a cookie into nonfat or soy milk.

Weekend Wrap-Up

In preparation for the Halloween weekend, here's what we're reading now:

Trick-or-treaters' Halloween candy often picked off by parents - USA Today

Health Tricks for Your Halloween Treats - NYTimes.com

Which Workout is Your Best Fit? - Women'sHealth.com's Fit Coach

Halloween Health & Safety Tips - CDC courtesy of the DAC Blog

Have a safe and happy Halloween!

Image courtesy of WomansDay.com.

Halloween Health & Safety Tips

In preparation for the upcoming holiday weekend, the Department of Health and Human Services and the Centers for Disease Control and Prevention (CDC) outlined these tips for a safe and healthy Halloween:

All Content and Images Courtesy of the CDC

Trick or Treat: A Healthier Halloween

It's once again time for Halloween - a holiday seemingly defined by costumes and candy. Obviously, you can't overlook the fact that candy will be available, whether it's around the office or at home.

Here are a few survival tips for you (and your kids):

Don't buy Halloween candy early. Who can resist the lure of candy bags in the pantry? If you buy your candy early, chances are you'll be buying more before the holiday. Save money (and your waistline!) and buy any candy or sugary treats a day or two before you need it. Steer clear of purchasing your favorite candy, which will help you avoid eating it.

Eat before the event. Make sure everyone eats a meal before collecting candy or heading to the costume contest. This will reduce the urge to eat treats as you roam the neighborhood and may reduce the crankiness that accompanies a sugar rush and subsequent crash.

Limit candy collection time. Instead of making candy the focus of the holiday, involve your children in other activities. Participate in a neighborhood costume contest or attend a harvest festival with friends. The children will still get to dress up and enjoy the costumes, without the candy focus.

Enjoy a treat or two! Denying yourself a special treat now and then will only set you up to binge later. During Halloween, candy is perfectly sized for an individual treat, so pick your favorite and have a piece. Stash your children's candy allowing them to enjoy a piece or two every few days. You can donate or take the rest to your office to give to coworkers.

Have a safe and happy holiday!

Maximizing Fall Fun

DAC Trainers, Gene and Samantha Perepichay help their sons, Eli and Ethan, select pumpkins.

It's finally starting to feel like fall and so begins the three-month long marathon of holiday festivities. While unhealthy foods are abundant this time of year, don't forget to take advantage of the other seasonal treats and activities available.

To celebrate the season to the fullest, here are some tips for enjoying October (without a sugar crash):

Ethan Perepichay carries his pumpkin through the pumpkin patch.

• Visit the local pumpkin patch with your family to pick out a few pumpkins to carve. Walking around is great exercise and carrying a pumpkin will help burn extra calories. Enjoy carving the pumpkins together and don't forget to save the seeds for a healthy snack - rinse them, add seasoning and bake at 325 degrees Fahrenheit until they're toasted (about 20 minutes).

• Take a tour of a nearby orchard. Fall is the perfect time to visit an orchard, especially if you're interested in enjoying the fresh fruits of the season. Plan ahead and schedule time for the family to pick apples or pears together.

• Do yard work, assigning age-appropriate tasks. Everyone can help clean up leaves, pick up sticks and decorate for the season. Don't forget to jump in the leaf pile when you're done raking!

• Host a healthier tailgate. Attending football games is a definitive part of the season, so ensure you have healthy food available. Black bean chili, grilled kabobs and fresh vegetables with Greek yogurt for dipping are all great options. Enjoy your beverage of choice, but have water between every full-calorie drink to stay properly hydrated. Don't forget to bring a Frisbee or football along to toss around with friends and family.

• Take your workouts outdoors. Cooler temperatures will allow you to push through and complete a more intense exercise routine outside. Fall is also a great time to join a running group or sign up for a 5K race.