Stay on nutrition band wagon during holidays Published Dec. 24, 2008 By Senior Airman Lauren Padden 39th Air Base Wing Public Affairs INCIRLIK AIR BASE, Turkey -- Fall holidays bring us Halloween candy, Thanksgiving turkey, Christmas ham and cookies, not to mention cold air blowing in, all of which leads to nutrition and exercise going out the window. "When people travel for the holidays they are forced to dine out and tempted to order unhealthy food," said Seth Jenny, 39th Medical Operations Squadron exercise physiologist. Another reason for falling off the nutrition band-wagon during the holidays is the built-in excuse of a New Year's resolution, as some may feel it's alright to overindulge because they can lose weight as part of their resolution. According to Tech. Sgt Matthew Normand, 39th Medical Operations Squadron diet therapy craftsman, it's possible to prepare healthier meals during the holidays. Removing the skin from each 3 ounce serving of a turkey, for example, will lessen its fat content by approximately 11 grams. To save another 5-7 grams of fat, refrigerate the gravy and then remove fat that rises to the top before serving. Finally, for healthier sweet potatoes, avoid excess artery-blocking toppings. "Severely reduce the amount of butter, sugar and marshmallows you pile on top, or make "oven potatoes" with cubed sweet potatoes, a little bit of olive oil to coat, a sprinkling of salt and brown sugar to brown," said Sergeant Normand. This diet therapy craftsman offers other alternatives as well. "Remember proper portion sizes and allow 20 minutes for your mind to realize how much food you have eaten," he said. "Enjoy some sweets, but keep them to a minimum." While eating healthy and keeping active despite the colder temperatures is important, many people may not like running outdoors once the temperature drops. "If you want to get used to running in the cold, progressively start training in the cold," said Mr. Jenny. "Also, base your dress upon the amount of time you'll spend in the elements as the longer you plan to spend outside, the more clothing you will need." According to Mr. Jenny, warming-up will raise core body temperature while mentally and physically preparing it for exercise. "If it is really cold outside, warm-up inside for about 10 minutes," said Mr. Jenny. For those opposed to the cold there are numerous indoor alternatives. "Join a fitness class, exercise at home or at the gym," said Mr. Jenny. "A great core strengthening workout is Pilates; you can order an instructional DVD online or get one from the library." The Incirlik fitness center also offers cycling/spin, cardio sculpt classes and boxing 101. "It is important to understand that we can all enjoy the holidays without overindulging," said Sergeant Normand. For more information on healthy eating or changing your fitness routine call the Health and Wellness Center at 676-7062.