Dieting during and after the
Holidays can be difficult, but if
you intend to lose weight or at
least maintain your current
weight, you need to develop a plan
now to deal with temptation.
First you need to outline specif
ically what you want to happen
and what positive reinforcements
will help you carry out your plan.
Next, tell family and friends what
you’ve done, so they can under
stand and support you.
No matter how committed you
are to changing behaviors, you
may need some mental prepara
tion to resist when others encour
age behavior that defeats your
goals. Here are a few suggestions
that may enable you to pursue
your weight goals:
• No one’s feelings should be
hurt if you say, “No, thank you,”
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Harrisburg, PA Philllpsburg, NJ Reading, PA
451 Amp-Wick Dr. 199 Strykers Rd. 2591 Centre Ave.
(717)564-4453 (908)859-3600 (215)921-0606
firmly and repeatedly, when oth
ers try to dissuade you from a plan.
Politely explain what you’re try
ing to do and ask for their support
and help.
• You don’t have to eat a lot to
accommodate anyone (this includes
your mother, business clients or
your host or hostess).
• When you entertain, serve
lighter, more healthful low-fat
meals. Try some new recipes. This
can be a useful step to changing
your overall approach to cooking.
• Parties and social occasions
built around food are often diffi
cult, but not impossible, to deal
with. If it’s your party, plan an
activity like caroling or ice skating
rather than just eating food. When
you attend parties where food is
everywhere, eat a low-fat salad
(such as a fruit salad) before you
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go, opt for pretzels or plain crack
ers to snack on, and chat with oth
ers as far away from the food table
as possible,
• Learn to handle “put-downs,”
whether they’re inadvertent or
conscious. “You’ll never be able
to stick to that diet” is a common
put-down. An effective response
can be to communicate feelings
honestly, without hostility. Tell
them that their remarks are dis
couraging and that you are work
ing to change your habits and need
understanding and support from
them.
• In your own kitchen relfiem
ber to cook leaner, not only during
the holidays, but throughout the
year. Without making major eat
ing changes, you can cut back on
the fat in your diet by careful
selection of ingredients and cook
ing techniques.
For example:
• Season vegetables with lemon
juice or herbs instead of butter or
margarine.
• Trim visible fat off meat
before cooking.
• Extend meat, poultry or fish in
main dishes and casseroles by
adding low-fat ingredients like
salespeople and you’ve got it all!
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Frederick, MD Greensburg, PA
5219 Urbana Pike - Route 136
(301)662-4107 (412)527-3531
Succasunna NJ Swodesboro, NJ
39 Route 10 Rt- 322
(201)584-6630 (609)467-0846
• Use non-stick cookware.
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pasta, rice, grains, vegetables and ing.
dried beans. Remember to be positive and
• Use low-fat or nonfat salad upbeat during the holidays. Try to
dressings. avoid stress and maintain a rea
• Use low-fat cooking methods sonable schedule of activities that
like baking, broiling, boiling, is workable for you and your fam
poaching, roasting and microwav- ily.
Eye Disease Spreading In
House Finch Population
UNIVERSITY PARK (Centre
Co.) An eye disease affecting
house finches—a species of bird
common at backyard feeders —has
been found in 10 eastern states.
“The disease is a form of con
junctivitis similar to the eye infec
tion humans can get,” says Dr.
Margaret Brittingham, associate
professor of wildlife resources in
Penn State’s College of Agricul
tural Sciences. “In finches, this
disease can be fatal because it
seals the birds’ eyelids shut. The
birds cannot see to feed, and they
starve.”
House finches are small, gray
birds, about the size of sparrows.
The males have raspberry-colored
heads. The birds flock to bird
feeders in large numbers and trav
el long distances, which could
contribute to the spread of the dis
ease. Although it’s not necessary
to remove bird feeders, homeown
ers are encouraged to disinfect
them with household bleach about
once a week.
“Scientists believe the disease
is caused by a mycoplasma, a bac
teria without a cell wall,” says
Brittingham. “Chickens and turk
jeys also can be infected by this
bacteria, which is spread through
the air. It’s a mystery how the dis
ease is spread among finches.”
Brittingham is tracking the pro-
gression of the infection in indi
vidual birds. She asks people with
feeders to keep a close watch on
birds and to notify her if they see
any finches or other bird species
with crusted eyes. “It’s important
to learn as quickly as possible how
this disease affects bird popula
tions,” she says.
Brittingham can be reached at
(814) 863-8442.
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