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The holidays are right around the corner whether everyone is ready for them or not. Holidays come with celebrations, social gatherings and lots of delicious food and drinks. Having a positive mindset and solid plan will help get you through the winter month festivities, all while staying on a healthy path.
Staying fit to fight is a 24/7 task for military members, and holidays are not a time to break from a normal routine. People can participate in the holiday celebrations and gatherings without steering away from their normal eating and exercise routines.
“It is important to remember feasting and food-centered celebrations are a part of the human experience,” said 2nd Lt. Lindsey Leitz, 86th Aerospace Medicine Squadron nutrition program manager. “We should embrace them and truly look forward to partaking in them.”
Knowing correct serving sizes will help when trying to control portions, and knowing how much to consume instead of filling up the plate is the key.
“Meat and protein servings should be the size of a deck of cards, and fruits and cooked vegetables should be the size of half a baseball,” Leitz said. “The easiest place to start with portion control is to use a smaller plate. Standing farther from the serving table will also keep you from continuously grabbing more food.”
Although some may think fasting the day of a holiday gathering is the answer to being able to indulge in a big meal guilt free, this is incorrect. Not eating all day can cause overeating and overindulging. Eating lower calorie meals throughout the day and saving the majority of a person’s daily calorie intake for the big feast can prevent excessive consumption.
“Establish a plan before the holidays arrive, whether it is sticking to eating right on weeks where holiday meals will be occurring or sticking to your three-days-a-week workout plan,” Leitz said.
Being firm to an exercise regime will help you stay on the right path during the holidays and winter months. Exercising not only helps you stay healthy and active, but it can also help relieve holiday and winter time stress. Ramstein offers several options for continuing a workout routine.
“If you cannot tolerate the colder weather, exercise indoors,” said Cesar Alvarez, 86th Aerospace Medicine Squadron exercise physiologist. “The Ramstein Aquatic Center has an indoor heated pool. The Southside Fitness Center, Northside Fitness Center and Vogelweh Fitness Center offer a variety of fitness classes.”
There are also a variety of helpful tools offered by the Health and Wellness Center. The HAWC offers a Battle of the Bulge class from November through January. They also offer a Healthy Eating 101 class multiple times a month teaching basic nutrition to anyone with access to base.
The holidays may be around the corner, but with the proper preparation, dedication to a healthy lifestyle and using the programs available on Ramstein, KMC members can add fun without adding the pounds.
For more information on upcoming health and fitness classes, contact the HAWC, located in Bldg. 2117 Annex, at 480-4292 or 06371-74-4292.
