The Portland Clinic Gives Oregonians the Skinny on Holiday Weight Gain

Americans Gain, on Average, One Pound during the Winter Holiday Season According to the National Institutes of Health

The holidays can be some of the most joyful and happy times during the year - but they can also be accompanied by over-eating, stress and a decrease in overall exercise levels.  A recent study by the National Institutes of Health discovered that, on average, Americans gain one pound over the two months that make up the holiday season.  This may not seem like much, but when this single pound is accumulated over 20-30 years, the weight can add up.

Tips to Help Avoid Overeating
There are many strategies that party-goers can arm themselves with to prevent overeating at the buffet table.  The urge to overeat starts way before you even get to the party or stuff the turkey.  To help bring clarity to some healthy habits around the holidays, read these tips from The Portland Clinic:

• Drink plenty of water: The hours leading up to a foodie event can prove critical, which is why holiday festivities should be preceded by a hearty breakfast and plenty of water. Oftentimes, the urge to eat can come from being dehydrated, not from legitimate hunger pangs like previously thought.
• Don't cut the wrong calories: The idea of cutting calories early in the day, only to binge later on cannot only take a toll on your stomach, but also wreaks havoc on your metabolism.
• Mingle without munching: Part of portion control can also be determined by your positioning at a party. Stay away from the drink, food and appetizer trays. The harder it is to maneuver your way to the food, the more likely you are to think twice about going back for a second serving of pumpkin pie or devilled eggs.

Stay Motivated to Exercise during Cold Winter Months

Studies have shown that physical activity drops significantly during the winter months. The combination of extra calories consumed and colder winter weather can be disastrous for a normally active adult.  To help avoid a dip in physical activity, take advantage of everyday tasks indoors and out. Taking the stairs can burn up to seven times more calories than riding the elevator. Also, don't let a little rain or snow stand in the way of getting outside. Dr. Jonathan Crist, Sports Medicine Physician at The Portland Clinic, reminds physically active adults that "it's generally safe to exercise outside in cooler weather, if you dress appropriately, stay hydrated, and make sure that you have a proper warm-up period prior to exercise. Dressing in layers and staying dry are key. Also, cold air can sometimes trigger chest pain or asthma. Consider covering your mouth with a scarf or mask."

There are many opportunities to learn a new winter sport such as skiing, ice skating, snowboarding, cross-country skiing or even snowshoeing, which is proven to burn more calories per hour than skiing or running! Dr. Crist reminds parents that head injuries are very common during winter sports. Please don't forget to wear a helmet when skiing or snowboarding. A few Oregon based resources on staying active during the winter months include:

• www.skihood.com/Lessons
• www.trails.com for snowshoeing trails in Oregon
• www.usparks.about.com/od/stateparksus/a/ORwinterparks.htm for a list of the best Oregon State Parks to visit in the winter months

To learn more about safe and appropriate methods for exercising during the winter months or to make an appointment with Dr. Jonathan Crist at The Portland Clinic's Beaverton and Tigard Medical Office locations, call (503) 293-0161 x4036.