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Middlesex Moments
Cheerfulness, sir, is the principal ingredient in the composition of health.-Arthur Murphy



How to make it through the season without gaining weight!



Is your favorite thing about the holiday’s food? Are you concerned about what is going to happen to your waistline?




Warding off those extra pounds this holiday season does not have to involve avoiding your favorite foods. But it does involve planning ahead. This simple strategy involves the following steps to allow you to have your cake and cookies and pie and well, etc. and eat it too!


Eat Breakfast

Having a morning meal that involves protein will prevent overeating during the day. Protein keeps you full for hours. An ideal breakfast should include lean protein (egg whites, turkey, low fat cottage cheese or greek yogurt) and some fruit (berries), not juice (too much sugar).


Have a snack

An hour before a holiday meal or party eat a small snack such as, an apple, string cheese, 10 almonds, ¼ cup yogurt or cottage cheese. That way you won’t arrive ready to eat everything in site!


Follow the rule of one

At holiday parties keep portions under control. Stick to one small plate of appetizers, one plate of food for your meal (that’s full but not packed), one alcoholic drink and one small serving of dessert. Remember alcohol is a double whammy…it’s loaded with calories and lowers your inhibitions, which could influence your to eat or even drink more than you were planning.


Send leftovers packing

If you are the host, pack extra food that might tempt you in the days ahead and send it home with your guests. Do not take tempting leftovers home from holiday parties.


Move, move, move!

This is no time to slack off on exercise. It’s a great way to burn off the extra calories and counteract the stress that usually accompanies stress around the holidays. Get at least 30 minutes of moderate activity every day.


Ok… So you Over Ate, get back on track ASAP

Press the restart button.  As soon as the next meal, return to your healthy eating routine. A few holiday meals a year is not going to make a big impact on your weight, but prolonged celebrations will definitely make a significant impact on all the hard work it took to loose the weight.


Remember it’s a Holi-day, not a Holi-week!




Dr. Cimperman and Dr. Gallagher can be reached at





 This information is not meant to treat, cure or diagnose any illness, disease or health conditon, and does not take the place of medical or chiropractic advise. Any and all health concerns, decisions and actions must be done through the advise or counsel of a healthcare professional who is familiar with your updated medical history. We cannot be responsible for actions you may take without a thorough exam or appropriate referrral. If you have any further questions or concerns, please call our office at 724-586-9777.

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