Janine Freeman, RD, LD, CDE
Education Program Specialist,
Department of Food and Nutrition

and Connie Crawley, MS, RD, LD
Public Service Associate & Extension Nutrition & Health Specialist,
Department of Food and Nutrition

Document Use:

Afraid to get on the scales after the holidays? You're not alone. Studies show that Americans put on an average of 7½ pounds between the months of October and March! Now, since we don't really hibernate, there is no reason we need to gain "winter fat" to prevent starvation.

Why do we gain all this weight in the winter months? Is it because of those bulky winter clothes that "hide" our figures and make us less aware of our contribute to these extra pounds. First of all, we're less active. With fewer daylight hours and the colder temperatures, we tend to become much less physically active in the winter months. We don't take neighborhood walks in the evening as often; we play less tennis and golf in the dark evening hours; our gardening activities are put on hold until spring and we're more likely to "stay in for the evening" once we get home from work this time of the year.

Second, more activities around the holidays are centered around food. Holiday parties, neighborhood get-togethers, family dinners and office parties all focus on food and drinks. We often get together more often for lunch with friends to "celebrate the holidays."

Third, much of the food we eat in the winter months is "comfort" food. It's traditional-- we remember it from when Mom made it in years past. And Mom probably wasn't too concerned with the fat content. Pot roast with gravy, chicken and dumplings and hearty thick soups are all good "winter" dishes. We don't tend to eat light salads, fresh fruit, and chicken on the grill when it's cold outside.

Now that we're well into the winter months, there are some ways to help avoid or shed the "bear fat." Start by increasing physical activity. Since the cold and winter often prevent us from taking an evening walk around the neighborhood, walk during the day when it's warmer or find a place to walk where the weather won't be a factor - in a shopping mall, inside a grocery store, at the recreation center or sports facility. If you have a treadmill or exercise bike, instead of hanging your clothes on it, try moving it in front of the TV or stereo. You'll find it a lot more enjoyable. Try to use it at least 3-5 times a week for at least 30 minutes a day. Make exercise a habit that continues through the entire year - not just in the warm months.

Eat less food and lower-fat food. With all the emphasis on fat-free and low-fat foods these days, experts are discovering that many Americans are eating less fat, but eating more calories. Don't fall into the trap of thinking "I can eat all I want since it's fat-free." Watching fat is important since fat has twice the calories of carbohydrate or protein. But, if you eat twice as many calories from other foods, you'll still gain weight. Here are a few suggestions to help reduce your food intake.

1. Measure your food in measuring cups until you can "eyeball" the right amount. Remember that ½ cup is usually a serving of most starchy foods like mashed potatoes, corn, peas and cereals.
2. Avoid second helpings. Prepare plates in the kitchen and immediately put the food away after it's served to avoid the temptation to get another helping.
3. When dining in restaurants, share food with family or friends when portions are large. Plan how much you're going to eat before you eat it. Set aside the remainder and ask the server to put it in a doggy bag. That way you won't be as likely to eat it.
4. Include plenty of vegetables which are naturally low in calories, either frozen or fresh, and without a lot of added fat. Remember that at least "five a day" is recommended.
5. Replace your stock of high-fat evening treats like chips, ice cream and cookies with lower calorie pretzels, air-popped popcorn and raw vegetables. Complete your meal with a baked apple, low-fat frozen yogurt, sorbet or sherbet instead of a rich dessert. And, keep in mind that ½ cup of sorbet or low-fat frozen yogurt is still close to 100 calories.

When you do over-indulge, don't beat yourself up. Get back on track right away. Don't skip your exercise because you've "blown it." Simply go back to your usual routine. Healthy eating is a way of life. It takes time to develop the habits that contribute to a healthy lifestyle. Once you begin to make some of these changes, they'll become life-long habits that will make it easier to keep your weight stable and keep you healthier. And, you'll be less likely to store that extra "bear fat" over the winter months.

Become Partners with the NDEP
The National Diabetes Education Program began in 1996. The program, more commonly known as the NDEP, is the joint effort of the National Institutes of Health and the Centers for Disease Control and Prevention. Its success has been achieved through partners all over the country. The message that NDEP is trying to get across to everyone is that diabetes is common, costly and controllable.

If you have diabetes, you already know that diabetes is common. Every day more and more people are diagnosed with diabetes. In fact, about 16 million people have diabetes and the numbers continue to climb. Unfortunately, at least a third of those who have diabetes do not know they have it. Many of the undiagnosed are older and just think their diabetic symptoms are a sign of old age. This is sad because untreated diabetes can lead to serious complications that could have been prevented with earlier treatment.

You probably know, too, that diabetes care is costly. Diabetes can cost someone $2,000-$4,000 per year in medical costs. If the person develops any diabetic complications, the medical costs can increase by four or more times.

The good news is that people with diabetes may be able to control these complications and costs if they control their blood glucose levels. But many people don't know this and the NDEP's goal is to change that.

How can you become a partner of the NDEP? First, contact NDEP either through their web page (www.cdc.gov/diabetes) or by calling 1-800-438-5383 and find out what education materials they offer. One publication you may want to order at no cost is the Community Intervention Guide which gives ideas for how an individual or group can do activities to build diabetes awareness and improve diabetes self-management in their communities.

Media campaigns are also available for local TV, radio and print media in your community. Some of these are targeted to special groups at high risk for diabetes like African Americans, Hispanic Americans, Native Americans, Asian Americans and Pacific Islanders. The only charge is $10 for the video that contains all the TV public service announcements (PSAs.) The print and radio press releases are free. The media releases can be personalized with a group's logo if they want to be a local partner with NDEP.

All these materials are designed for anyone interested in diabetes control. You or your group do not have to be health practitioners to become involved. So become a partner and make an impact on how diabetes is treated.

How to Stop Smoking
Smoking is never good for anyone's health, but it is even worse if you have diabetes. Just being a heavy smoker greatly increases the risk for developing type 2 diabetes. If you smoke, your insulin may not work as well, you may gain more fat in your upper body and you may have higher stress hormones. All of this makes your blood glucose higher and increases your risk for heart disease, stroke, kidney disease and nerve damage.

Quitting is tough because nicotine is highly addictive. Most people also associate smoking with a better mood and pleasant activities.

A report in the Diabetes Care journal reviewed studies about how people successfully quit smoking. Few studies looked at people with diabetes, but the same strategies should apply.

First, work with a medical or mental health professional. Trying to do it alone is much more difficult. The more contact you have with this person the better, even if only for a few minutes a week to get some encouragement. Also think about using a nicotine gum, patch or spray. These aids combined with behavior therapy work best. Behavior therapy may include relaxation techniques, exercise, nutrition counseling and contracting to smoke less. Treating depression with medication may also be needed.

Programs to stop smoking are very cost-effective. However, few people with diabetes put it at the top of their list as an important self-management practice. In reality, it is one of the most beneficial. So if you have diabetes and smoke, get some help to quit. You will feel better, live longer and save money. If someone you love has diabetes and smokes, remember that you are an important member of their team! Help them consider quitting smoking.

ACE Inhibitor Cuts Risk of Death from Stroke and Heart Disease
Researchers have known for years that ACE inhibitors, a group of drugs that lower blood pressure, can prevent or slow the development of kidney failure in people with diabetes. This has been true even in those who don't have high blood pressure. Now a new study has found that one ACE inhibitor called ramipril also appears to reduce risk for death from heart disease and stroke.

More than 9,000 high-risk patients were treated with ramipril or a placebo (sugar pill) for an average of five years. These high-risk patients either already had symptoms of heart disease or they had diabetes and one other risk factor like high blood pressure or a history of smoking.

Those who took ramipril had lower rates of death from heart attack, heart failure and stroke. They also needed fewer treatments for clogged arteries. Interestingly, ramipril also seemed to lower the risk for developing diabetes and diabetic complications.

These positive outcomes may not be due to the drug's effect on blood pressure. Instead, ramipril and other ACE inhibitors may reduce heart risk by helping arteries stay open, preventing blood clots and improving how the heart and blood vessels work.

No one is sure why ramipril reduced the risk for developing diabetes and diabetic complications. Some believe it may make insulin work better or last longer in the body. Ramipril could also improve blood flow to the pancreas or reduce the bad effects of too much fat around the middle of the body.

This study gives doctors another way to reduce the risk of heart disease in people with diabetes. Expect ACE inhibitors to be used more often to prevent heart disease in those at high risk.

Heat oven to 375º. For crust and topping: combine oats, flour, sugar and baking powder; mix well. Add margarine and pecans, mixing until moistened. Reserve 2 cups; set aside. Press remaining oat mixture onto bottom of 13x9-inch pan. Bake 12 minutes. For filling: combine apples, flour and cinnamon. Stir in preserves. Spread onto crust to within ½ inch of edge. Sprinkle with reserved oat mixture, pressing lightly. Bake 30-35 minutes or until light golden brown. Cool completely; cut into bars.

24 servings
Serving Size: 1 bar
Exchanges: 1½ starch, 1 fruit, 1½ fat

Nutrition Information:
Calories: 233 Carbohydrate: 36 grams Protein:3 grams Fat: 9 grams
Cholesterol: 0 milligrams Sodium: 126 milligrams Fiber: 2 grams