HAWC guides Andersen Airmen toward healthy holiday habits Published Dec. 2, 2008 By Senior Airman Shane Dunaway 36th Wing Public Affairs ANDERSEN AIR FORCE BASE, Guam -- With the holiday season comes a feast with all the trimmings. Turkeys, hams, cakes and cookies line the frozen food sections and aisles of local shopping centers, a recipe for disaster for Airmen trying to maintain fitness during this festive time of year. "The reason many people overindulge during the holidays is because of tradition and due to so many choices available," said Tech. Sgt. Jason Herman, nutrition program manager. "Most people come from distinct cultural eating habits during the holidays. Create your own traditions by incorporating healthy eating habits into your holidays." Eating off smaller plates and taking in smaller portion sizes is another way to consuming recommended daily caloric intake. The HAWC staff offers calorie count appointments for Team Andersen members. Eating healthy is not the only factor in the fitness equation. Airmen are also encouraged to maintain levels of activity when enjoying the holiday season. "Take breaks between small meals," Sergeant Herman said. "You may not realize how full you are until at least 20 minutes after you ate. Also, take a walk outside to get your metabolism working. Other ways to stay active is take advantage of Guam's weather by having outside events such as volleyball or football. Make exercise into a game and it won't seem so difficult." Overindulgence in food is not the only enemy in the fight to keep the calorie count low. "Alcohol is high in empty calories," Sergeant Herman said. "Cut it completely, or limit yourself to one or two drinks per event." Airmen should maintain their training regimen during the holidays because we are supposed to be fit at all times, not just during our annual PT test, Sergeant Herman said. The health Web site, www.webmd.com, offers some tips and techniques to help deal with stress and holiday fitness: - Fit in fitness every day. Getting regular physical activity works wonders in coping with stress. Give your stress to the pavement or the treadmill and let it go from your body. Staying active in winter elevates your mood and reduces stress. - Keep a journal every day. Self-monitoring your food, fitness, and emotional feelings is an excellent way to become more aware of your triggers and behavioral patterns. - Don't deprive yourself of enjoying the foods you love, for this only leads to bingeing. Instead, plan to eat a small portion of the desired foods, eat it slowly, and savor every mouthful. - Set some ground rules about eating (i.e. only eat while seated, no food after 9 p.m., no second helpings, etc.). - Identify the holiday situations that cause overeating and develop a list of how you will handle these challenges. Be realistic. Talk it over with your buddies that face similar stressors to find realistic solutions that will help you manage the stress. - Relax. Give yourself 15 minutes each day of peace and quiet, a time to be reflective, meditate or simply unwind. Breaking free from the family, a breath of fresh air or escaping to a quiet room will energize and empower you. - Be good to yourself. Have a list of motivational sayings that inspire and strengthen your resolve. Use affirmations daily to help you feel good about yourself and your mission to lose weight. - Eat healthfully. Proper nutrition promotes health, well-being, and rejuvenation, which in turn enhances your resilience to stress. For more information, call the health and wellness center at 366-3199.