DELAWARE PUBLIC HEALTH TIPS FOR A HEALTHY HOLIDAY SEASON

Dover, DE (December 11, 2014) - Chocolate truffles, cheesecake, cookies, dips, and chips tempt the most well-intentioned palates. To avoid holiday weight gain, the Delaware Division of Public Health (DPH) advises adopting a healthy eating strategy and giving gifts that help your loved ones stay healthy.

Studies show that holiday weight gain is often permanent. To curb your appetite, don't go to a party hungry; eat something healthy before departing. Snacking on fruits, vegetables, nuts, and seeds -- and fewer chips and desserts - helps prevent unwanted pounds while providing nutrients and fiber. Carrots, peppers, celery, snow pea pods, broccoli, and cauliflower are healthy substitutions for chips. Try salsa or low-fat dips. Fresh berries, apple slices, citrus wedges, figs, and dates satisfy a sweet tooth. Unsweetened nuts, sunflower seeds, and toasted pumpkin seeds provide crunch and valuable nutrients.

The 5-2-1 Almost None campaign recommends that everyone eat five or more fruits and vegetables each day and limit recreational screen time to two hours each day (this includes TV, computer, and gaming). 5-2-1 Almost None also calls for getting one or more hours of physical activity daily, and to avoid sugar-sweetened beverages, which lead to weight gain and put you at risk for diabetes and other chronic conditions. Drinking plenty of water helps stomachs feel full and hydrates skin during the season when skin is drier due to cold weather outside and heated homes inside.

Increasing physical activity reduces the risk for chronic diseases, including obesity, diabetes, cardiovascular disease, and certain cancers, while improving mental health and wellness. To prevent obesity in children, it is important for children to lead physically active lifestyles and not consume too many calories. Obese children are at increased risk for developing high cholesterol, high blood pressure (hypertension), type 2 diabetes, metabolic syndrome, and many other conditions and diseases.

"It's important to remember that physical activity can be done inside during chilly winter weather without a gym membership or fancy exercise equipment," said Dr. Karyl Rattay, DPH director. "Mall walking, jumping rope or dancing around the living room all help get your heart pumping and keep you active. And, activities do not have to be done all at once; you can include them throughout your day."

For fun and easy physical activity ideas, visit www.getupanddosomething.org.

To encourage a healthy start in 2015, DPH shares these health-conscious gift ideas:
HEALTHY MOVEMENT

• a pedometer or a fitness tracker bracelet and water bottle;
• an adjustable jump rope or a resistance cord kit;
• work-out mat and towel for yoga and Pilates enthusiasts;
• exercise cards or dice that suggest activities;
• gym or health club memberships for a full or partial year;
• for those working out at home, a kettlebell; or a pull-up bar to hang in a doorway;
• balls and gear for tennis, volleyball, football, basketball, soccer, baseball, and bowling;
• skis or ski lift tickets;
• paid registration fees for sports leagues, dance classes, or fitness classes;
• a bicycle and helmet;
• a Delaware State Parks annual pass;
• a ping pong table, paddles, and balls;
• work-out hats, ear warmers, mittens or gloves, shirts, leggings, work-out jackets;
• athletic footwear and socks, and sports bags; and
• ear buds, wireless headphones, or a music gift card.

• a crock pot and non-stick pans and skillets, to reduce or eliminate using oil when cooking;
• cookbooks of healthy recipes, including vegetarian and vegan meals;
• a gift basket of assorted teas and a tea-brewing thermos;
• a gift basket of fresh and dried fruits, nuts, and vegetables;
• a selection of low-fat, high protein snacks;
• kitchen gadgets such as juicers, mini blenders, and a vegetable slicer that cuts squash and other vegetables into curved ribbons;
• membership to a community produce delivery service;
• fruit-of-the-month membership; and
• an electric toothbrush.

• For the vehicle:
  
• ice scraper and windshield snow cover;
• cell phone car charger and extra battery;
• jumper cables and emergency flag;
• small shovel, sand, rock salt, and cat litter;
• travel blankets, hat, and mittens; and
• energy bars, dried fruit, and bottled water.
• 
  For the house:
  
• flameless lanterns and candles, flashlights, and batteries;
• canned foods, a manual can opener, non-salty snacks, and bottled water;
• blankets and throws;
• board games;
• a new snow shovel and a bag of salt;
• a fire extinguisher; and
• a battery-operated carbon monoxide detector.

Delaware Health and Social Services is committed to improving the quality of the lives of Delaware's citizens by promoting health and well-being, fostering self-sufficiency, and protecting vulnerable populations. DPH, a division of DHSS, urges Delawareans to make healthier choices with the 5-2-1 Almost None campaign: eat 5 or more fruits and vegetables each day, have no more than 2 hours of recreational screen time each day (includes TV, computer, gaming), get 1 or more hours of physical activity each day, drink almost no sugary beverages.

Delaware Health and Social Services is committed to improving the quality of the lives of Delaware's citizens by promoting health and well-being, fostering self-sufficiency, and protecting vulnerable populations.