Health Tips for December 30

Health Tip: Put Safety First During Winter Fun

Winter sports provide kids with great exercise and fun, but proper safety measures are needed to prevent injuries, say pediatric trauma experts.

"We see a startling number of injuries among children, from sledding accidents to snowmobile crashes and beyond," Amy Teddy, manager of the pediatric injury prevention program at the University of Michigan's C.S. Mott Children's Hospital, said in a prepared statement. "That's why it's so important for parents to make sure their children have taken the proper safety precautions before heading out into the snow."

Teddy and Cindy Wegryn, pediatric trauma coordinator at Mott, offer the following winter sports safety tips:

• Children should wear a helmet when they're snowboarding, sledding, snowmobiling and skiing.
• Dress to keep warm and safe. Wear layers of clothing and top it off with coats that are wind- and water-resistant. When snowmobiling, make sure that scarves and any loose fabrics are tucked in.
• Parents should always supervise young children and keep them in sight. Older children should always have at least one companion.
• Don't play on ice, which poses a serious fall risk. When skating, use ice only in areas designated for skating, and check for cracks and debris on the ice.
• When skiing, snowboarding or sledding, always make sure the path is clear of people and other obstacles.
• Only take part in winter sports in areas well-lit by sunlight or artificial light.
• No matter what the winter activity, always think about safety. For example, never pull your child in a sled behind a snowmobile or other motorized vehicle.

Health Tip: Holidays Don't Have to Leave You Heavier

Because food is such a focal point of the holidays, it's all too easy to pack on extra pounds when joining family and friends in celebration.

But a bit of planning may help you avoid weight gain, says Jennifer Ebelhar, an assistant professor of nutrition and dietetics at Saint Louis University.

"It's OK to indulge in a little of your favorite holiday treats. But try planning ahead for indulgences and cutting back in other areas. If you simply must have the dessert, try cutting back on other high-calorie sides that don't matter as much to you," she said in a prepared statement.

Ebelhar offered the following tips for preventing holiday weight gain:

• Make healthy changes to your favorite holiday treats. For example, use applesauce instead of oil in your holiday breads, use egg substitute instead of whole eggs, and try plain, nonfat yogurt instead of sour cream in recipes.
• Choose wisely. Before you fill your plate, think about which foods are your favorites and which ones you can do without. It's also a good idea to fill up on low-calorie foods first to avoid overindulging. Remember that foods aren't the only major source of calories. Drinks such as sodas, fruit punch, eggnog and alcoholic beverages can contain 150 to 450 calories per glass.
• Chew slowly and enjoy your food. "Make one plate of the foods you really want. Eat it slowly, enjoying it and savoring every last bite. And then pop in a stick of gum and position yourself away from the food," Ebelhar said.
• Instead of putting out lots of cookies, candy and other sweet treats, provide healthier choices like fruit, vegetables and nuts for your family and friends.
• Get exercise. It can help keep off unwanted pounds, relieve stress and regulate your appetite.
• Don't put too much pressure on yourself. You're not going to be able to lose weight during the holidays. Your goal is to try to maintain your weight. "If you overindulge at a holiday party, put it behind you and return to your usual eating plan the next day without guilt or despair," Ebelhar said.