Farmington Community Matters December 2016

Commun ty Matters Farmington Presbyterian Manor

December 2016

How to keep off extra pounds during the holidays With the holidays right around the corner, your calendar is probably already filling up with friendly parties, formal dinners and family gatherings.

All of that celebrating can take a toll on the body. Polls and scientific studies estimate that many Americans gain between one and five pounds during the holiday season.

This wouldn’t be so bad, except that most of us won’t lose that weight over the next year. By the time we reach our fifties and beyond, the accumulation of those holiday pounds can pose a significant health risk.To help you enjoy this holiday season without gaining extra weight, here are seven tips you and your family can use: 5 practical, everyday tips These tips are specific little things that are easy to implement throughout the holiday season and will help keep you HOLIDAYS, continued on page 3

The family tree Millie Bradley’s Christmas tree is like a family tree. It’s decorated with handmade and customized ornaments for her children and grandchildren — a tradition started years ago by Millie’s own mother.

Millie said her mother did ceramics, and she first made ornaments by hand for both of Millie’s children. Her son Vernon got a candle; daughter Diane received a sled. Millie and her husband already had their own ornaments — a bell for her and a Santa Claus for him.

When the kids got married, their grandmother made ornaments for each of their spouses, and then for their children. The one-of-a-kind TREE, continued on page 4

Pretty in pink!

Presbyterian Manor pulled out all of the stops to show their support for Breast Cancer Awareness Month. Survivors, fighters and those who have lost the battle, we salute you all!

Left: Fright, fear and fun, Presbyterian Manor had it all at its annual Halloween Party!

Community Matters is published monthly for residents and friends of Farmington Manor by Presbyterian Manors of Mid-America Inc., a not-for-profit 501(c)(3) organization. Learn more at PresbyterianManors.org Jane Hull, executive director Heidi Beyer, marketing director To submit or suggest articles for this publication, contact hbeyer@pmma.org Telephone: 573-756-6768 Fax: 573-756-6014 Address: 500 Cayce St., Farmington, MO 63640-2910

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Community Matters December 2016

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HOLIDAYS, continued from page 1

from consuming more calories than you burn.

1. Eat before attending events.

Knowing that you have a holiday party coming up in the evening, you might think it’s a good idea to eat less throughout the day, but that’s actually setting yourself up for an overindulgence disaster. By eating healthy meals and snacks throughout the day, you’ll ensure a constant supply of energy and reduce the likelihood of party-time cravings and the associated bingeing.

Your best buffer against consuming a ton of empty calories at a party is to eat a fiber- and nutrient-dense meal or substantial snack right before you head to the party. Some good options are a lightly dressed salad with plenty of veggies and legumes, a bowl of bean soup or a healthy whole grain pilaf.

2. Employ the every-other rule with alcohol.

One of the biggest calorie culprits at holiday gatherings is that cup of cheer.

Alcoholic drinks can contain 80 to 500+ calories per serving and, what’s worse, studies have shown that drinking alcohol makes it likely you’ll consume more food calories as well. One of the tactics I describe in my weight-loss book, RebootYour Body: Unlocking the Genetic Secrets to Permanent Weight Loss, is what I call the “every-other” rule, which requires you to drink a full glass of water between every alcoholic beverage you consume. Doing this makes you feel fuller and keeps you hydrated, which can be important for regulating hunger signals.

3. Go green, and red and orange.

Some holiday events are more formal affairs, involving sit-down dinners rather than roaming appetizer platters. In those instances, you can greatly reduce the number of calories you consume by opting for the plant-based entrée and by starting with a large salad free of meats, cheeses and creamy dressings. By filling up on fibrous vegetables, legumes and whole grains, you’ll be less likely to overeat when the dessert tray comes rolling by.

Who are you going to be an

angel for this holiday season?

Give your gift today.

Make a difference in the lives of Presbyterian Manors of Mid-America seniors who no longer have the resources to care for themselves. Every gift to the Good Samaritan Program remains local and helps residents who are living right here in our campus. To make your gift, visit the front desk, go online to PresbyterianManors.org/GoodSam or call us at 316-685-1100.

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4. Double down on exercise.

Another good way to fight holiday weight gain is by offsetting extra calories consumed with more calories burned. If you already exercise regularly, now is the

time to ramp up your routine, either by adding more minutes or by upping the intensity.

If you don’t exercise, but are healthy enough to do so, then starting now — rather than waiting for Jan. 1 to roll around — is a good idea. If you can’t dedicate a big chunk of time to exercise every day, look for ways to work more activity into your normal daily routine.

Breaking up a workout into two shorter sessions is one good strategy, but doing many short bouts of exercise throughout the day is just as effective in terms of the calorie burn.These short “activity snacks” can also be a good way to re-energize whenever you find yourself feeling sluggish.

5. Rethink your holiday traditions. There’s no doubt that food and drink are important elements of many holiday traditions, but I encourage you to ask yourself whether they should be the central elements of those traditions. Imagine a holiday season that places more emphasis on the gathering and fellowship among friends and family and less emphasis on the meals and treats.

At my family’s gatherings, many things change from year to year, but one thing remains the same:There is always too much of everything. By taking a more moderate approach and limiting your holiday smorgasbord to a very few delicious traditional dishes, you can actually create a greater sense of enjoyment.With less competition on the buffet table, guests can slow down and better appreciate what’s in front of them.

I don’t know about you, but this holiday season I’m looking forward to a Jan. 1 that doesn’t involve an emergency weight loss plan!

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time. Especially the grandkids like to decorations have each person’s name come and see theirs.” painted on them.

After Millie’s mother died, Millie “I’ve got all the original ones for kept up the tradition in her own my kids and grandkids,” Millie said. way. She didn’t make ceramic “Now I can pass them down.” figures, but she would hunt for ornaments that would be meaningful For now the ornaments stay with to each person: a truck for a truck Millie. When her family visit at driver, a saddle for a horsewoman – the holidays, she said, they love to and a boot for her baby. search for theirs on the tree. She has four grandchildren and nine As Millie’s family grows, so does her great-grands. “They’re real proud ornament collection. She may need of them. They come and look every a bigger tree before long!

TREE, continued from page 1

Farmington Presbyterian Manor 500 Cayce St. Farmington, MO 63640-2910 Return Service Requested

Enriching lives with art We will focus on art and how it’s used on our campuses to enrich life in an upcoming issue of Community Matters. How do the arts help you stay sharp? How do you exercise creativity? How does your campus support your exploration of the arts?

If you’ve got a story to share, contact Marketing Director Heidi Beyer, and your story could be featured in an upcoming edition of Community Matters.

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Community Matters December 2016

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