Cookies dripping in frosting. Glasses filled to the brim with Egg Nog. Overindulgence is synonymous with holiday festivities. A little nibble on a gingerbread head and a gulp of hot cocoa may not damage the waistline too much when done moderately during the holiday season, but Americans across the nation are experiencing an increased rate of obesity, suggesting we're overindulging throughout the entire year, not just the holidays.

Obesity is a major contributing factor in many serious chronic diseases and conditions including cardiovascular disease, hypertension, type 2 diabetes, cancer and osteoarthritis. Significant weight gain also increases the risk for diseases and disabilities. Obesity can substantially impede ones ability to function in life as complications start to arise. These conditions or diseases can be reduced by taking control of our physical, emotional and mental well being. Choosing healthier foods during the holidays can seem virtually impossible, but with a couple of tips and substitutions, holiday eating can be fun, tasty and healthy.

• Make family gatherings fun and active. Play outside in the snow, go skiing or ice skating, or even make arrangements to go bowling. Walking around the mall and getting you holiday shopping done is also an active way to spend the evenings.

• Enjoy foods in moderation. Nibble on that cookie, but not the whole tray. Snag veggies and fruits from the buffet table but avoid the creamy dips by using low fat plain yogurt instead. Make substitutions whenever possible.

• On the day of a festive party make time to eat regular meals. Starving yourself all day in preparation for a night of feasts will surely lead to over eating.

• Give fruit baskets instead of towering boxes of chocolates. Be creative and make a healthy arrangement of your own by assembling goodies like protein bars, trail mix, low calorie snacks, and whole grain crackers into a basket for a personalized gift.

• Avoid hovering around the buffet table. Remember to mingle with guests and join in discussions. Engaging in conversations will make you less likely to over indulge on treats.

• Make a resolution to be healthy, not a resolution to lose weight in the New Year. A healthy lifestyle will automatically lead to a sustainable weight loss without the stressful dieting.

These tips can be implemented any time of the year, not just the holidays. Taking steps to reduce the risks associated with obesity and potentially life threatening disabilities is crucial in the fight to end this epidemic.

Healthy living is our responsibility.

We have the power to make the changes that will drastically revolutionize America's obesity crisis. Individual accountability starts with a strong will power and commitment to lead a healthy, long life. Every small contribution you make towards a healthier lifestyle leads to a longer, more fulfilled well being.

Quote of the week:

“Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.#”

- Mark Twain

Amanda Derby is the housing advocate for Options for Independence. She can be reached at 255-3447.