By DAVID DUPONT
BG Independent News
As campus returned to life after the Thanksgiving holiday, Bowling Green State University encouraged people, staff, students, faculty and community members, to step into the holidays in a healthy frame of mind.
Monday at noontime, several dozen people gathered at Perry Field House to walk around the track. For a portion of that time they hit their stride to holiday tunes sung by the student ensemble Ten40 Acappella, who obliged with a version of “The Twelve Days of Christmas” with the lyrics reworked to encourage healthy habits during the holidays.
“Holidays are very stressful times,” said Mary Huff, dean of the College of Health and Human Services. “These are times when we don’t think about our own health, but when we should think about our own health is when were more stressed. We tend to overeat and tend to exercise less. So this is a great time to think about our own health physical health and emotional health.”
Among those participating were a group of residents from Brookdale assisted living facility in Bowling Green. These are folks who are already exercising every day, said Alisha Nenadovich, Brookdale activities director. Walking in the field house was “a nice change of scenery.”
“They loved to hear the a cappella group sing. That was definitely a plus,” she said.
After the walk Paula Davis, the director of the university’s Optimal Aging Institute, gave a presentation on how to navigate a healthy path through the holidays. The festive spirit may not last long into another year, but the pounds out on while being festive certainly will.
She said people shouldn’t absolutely deny themselves what they like to eat, they should just control how many of those sweet and fatty treats they consume.
Don’t fast before the party, she said. Have a healthy snack that includes protein, complex carbohydrates such as whole grain and a couple glasses of water before heading out. That will curb the hunger.
Bring something that’s healthy and tasty to share so there’s something nutritious to eat. Then at the party take a small serving of what you crave, and then head away from the buffet. Move into another room, if possible. Camping out close to the food, is a recipe for constant nibbling.
And alternate between drinking wine and drinking water.
Water is the key to health. Often people confuse hunger with thirst, Davis said. Drinking a couple glasses of water before mealtime can result in consuming 100 fewer calories.
“In terms of the holidays,” Davis said, “the thing to keep in mind is to keep moving. … Schedule a little time and focus on your exercise program.”
That’s good not just for the body. “Even 10 or 15 minutes can really improve your mood.”
Walking a mile and a quarter burns about 100 calories. Even climbing a few flights of stairs can help. Every minute climbing stairs burns 100 calories. Climbing a couple flights of stairs a day can help fend off those extra few pounds at the holidays.
Keeping a log of an exercise routine, makes it easier to stick to the program.
And, she said, “give yourself the gift of rest.”
Much of holiday stress is emotional, dealing with relatives can bring up “all that old baggage.”
Using guided imagery can help. Just relax and think of a place you are most content and relaxed, calling it up in vivid detail.
“A lot of emotional health is reframing the language” she said. “Change that thought in your head.” Think of a phrase to repeat when dealing with someone who annoys you. “Something that takes the power away from the other person.”
Davis suggested writing out a script of what to say when an emotionally stressful situation arises.
Part of dealing with stress is having spiritual grounding. That doesn’t necessarily equate to religion. Rather, Davis said: “It is the connection between values and behaviors and how those are consistent.”
She added: “It’s also experiencing life and knowing what’s our place in that life. Knowing that can help us get through these stressful times.”
That can mean living in the moment. When putting up the tree, enjoy that instead of worrying about what needs to be done or about past irritants. Even washing dishes can be savored.
“Too many people think everything has to be perfect,” she said. Take away those unrealistic expectations, and just enjoy the holidays. “Just have fun with friends.”
