Healthier Eating Around the Holidays

As the weather cools, it signifies that holiday time is here, and thus, scrumptious meals are planned and family and friends are gathered to celebrate. For many people, the promise of holiday weight gain hangs in the air, and around the waist.

The holiday season is known almost as much for the abundance of food as the origins of the celebrations themselves. It is important to focus on why we are gathered together, the celebration itself, not just the food. Holiday food is not meant to be feared or loathed, but enjoyed – within reason. This year, a simple choice could make the difference in a successful diet and another size up in jeans.

Here are some guidelines to help in weight maintenance during the holidays:

Practice Portion Control
Practicing portion control is a must - it’s not about avoiding favorite foods, but realizing that to consume them is a personal choice. Portion control doesn’t restrict the types of food a person eats, but the amount consumed. Remember a portion of almost all food is ½ cup. For protein, like a portion of turkey, is three ounces (deck of cards size). Instead of avoiding a certain food or dessert completely, have one piece and enjoy it. Say ‘I can,’ but just have a smaller portion, because it is one day, and one day isn’t what makes one overweight; rather, it is the everyday of eating that way.

Follow an 80/20 rule at dinner
Yes, you can have your holiday favorites, if you limit the portion sizes. Load up your plate with 80 percent fresh or steamed vegetables and fruits and 20 percent with everything else.

Use Healthier Alternatives in Favorite Holiday Foods
“Skinnying down” meals by making small changes results in a healthier meal. Use fat-free milk, fat-free cream cheese, and fat-free Cool Whip. Make your own graham cracker crust where you could use light butter, and use Splenda instead of sugar. Other substitutes include: using egg whites instead of the whole egg; applesauce or prune puree as a butter, margarine, or cooking oil substitute; evaporated skimmed milk rather than whole milk; yogurt instead of cream, sour cream and mayonnaise; herbs and spices instead of salts and fats; or using orange juice and cinnamon in sweet potatoes instead of marshmallows and brown sugar. Any way you can “skinny it down” and then portion it out makes a difference.

Make healthy food choices (yes, this includes desserts as well)
Holiday desserts are so tempting and sinfully delicious, but instead of eating a big wedge of pie, cut the wedge in half or quarters and eat less. Leave the whipped cream or ice cream off the pie. Look for a dessert with the least amount of fat and sugar and eat just a small amount. Dressings, sauces and side dishes are other good areas to cut calories.

Watch your alcohol intake
Champagne, wine, beer, brandy, or spiked punch are all very high in calories and have little nutritional value. After a drink or two your appetite will increase and your ability and willpower to make healthy food choices will decrease. If you are serious about eating healthy for the holidays leave the alcohol alone.

Listen to your body
At a holiday dinner you sit at the table longer socializing making it easier to continue eating long after you are full. When you are full, leave the table. In fact, make it a practice to leave the table when you are 80% satiated. Listen to your body saying you have eaten enough and then get up from the table. The longer you sit there in front of all that tempting food the more you will eat. When you are already full, simply stop eating.

Take a Walk / Be Active
Make it a practice to take a walk with others after dinner. Take a walk around the block. Not only is it great to socialize, it will also help your digestion and keep you away from the dessert tray.

Exercise might be far from the minds of some during the holidays, but it can stave off the midday grogginess and work off some of the calories that have piled up. Walk, jog or work out first thing in the morning. It will help to speed up your metabolism and burn more calories throughout the day.

Avoid the holiday splurge-and-starve cycle
Better to break the cycle right away by starting the next morning with a quick walk and light, nutritious breakfast, and fill up with a snack and a glass of water before you sit down to the next tempting meal.
Stay ahead of the game.

Additional holiday survival tips:

• Don't skip meals or starve yourself beforehand. It will slow down your metabolism, and you'll be hungrier and likely to eat more, meaning more will end up being stored as body fat.

• Keep your carbohydrate and fat intake lower for all your meals before and after the main feast.

• Focus on eating lean proteins and veggies to help keep your metabolism up.

• Eat your veggies first -- and lots of them. They will help to fill you up and keep you from eating less of the stuff you shouldn't eat.

• Keep your carbohydrate and fat intake lower for all your meals before and after the main feast.

Attitude and commitment are so important to eating healthy any time of year, most especially now. This holiday season, try to get ahead on that one New Year’s resolution and tackle the biggest challenge first. Attempt portion control by just having one piece of pie, “skinny down” favorites by using fat-free substitutes, and instead of taking a nap, talk a walk. There is no need to deny yourself all ‘treats’ this time of year, but if you are mindful of what you are eating and practicing moderation, then you can be successful in your weight management goals – and know that you are sticking with your healthy habits.

What do you do to lower your bad cholesterol levels?

Need to lower LDL (low density lipoprotein - I call it Lethal)
and increase HDL (high density lipoprotein - I call it Healthy)


1) Cut back on saturated fat and dietary cholesterol (animal products)
    a) red meat - 3 oz (which is one serving) 1x a week
    b) milk - bring it down to 1% low fat (2% has too much fat - it is practically the same as whole)
    c) eggs - 1x week
    Eat chicken, turkey (try ground), and fish (salmon is very good) more often


2) Exercise more and on a regular basis
    walking briskly is enough - 3x a week for 30 min each time
   start off slow – 10 minutes a day and gradually increase up to 30 minutes.
   To avoid injury, you’ll want to increase the length of your walks by no more than  10 to 20  percent  from week to week.


3) Drink 8 ounces of water an hour before you start walking, then another 4 to 5 ounces just before you start. To determine how much fluid you need to replace after exercising, weigh yourself before and after. For every pound lost, you should drink 16 ounces.


4) Lose excess weight
    You can build up lean muscle.


5) Consume more soluble fiber
    a) fruits & vegetables
    b) whole wheat grains and bread (make sure it states ingredient #1 made from  whole wheat)
    c) dry beans - have these on a regular basis a couple times (at least 3 or 4) a week
    d) oats - oatmeal, oat bran, or Cheerios cereal every single day!
   Just as in doing exercise, remember to drink plenty of water. The fiber will not do its job  without water.


6) Consume soy protein
    try soy milk. The "Silk" brand is very good (delicious).
    eat soy beans (boiled or steamed)


7) Oil
    a) olive oil - for salads and cold foods
    b) canola oil - for frying (it is cheaper and healthier for you).
    I advise to cut back on fried food.
   c) butter (saturated fat) and margarine (hydrogenated) - try to eliminate both of these from your   diet. If you must spread something on your bread, try tub or soft margarine. But the   healthiest choice is a non-hydrogenated spread such as "Smart Balance". It tastes good too.


8) Garlic
    consume one half to one clove garlic daily
    not advised if you take aspirin because both are blood thinners


9) B-Complex vitamin
    help to remove homocysteine from your blood (homocysteine is an independent risk factor
    for cardiovascular disease.
   (also good for memory and brain function, metabolism and for the electron transport chain to       work properly)
____________________________________
High Fiber foods
* fruits & vegetables - with peel
* whole wheat grain & bread
* oats
* soy - whole beans and milk
* legumes - dry beans
Have blood checked for:
a) Iron - you may have too much iron in your blood and may need to donate some blood.
b) Uric acid level
Both of these can elevate serum cholesterol

Americans Need to Exercise More and Eat Less

More than 60 percent of Americans 20 years and over are overweight and 25 percent of Americans are obese. Conclusion: Americans have a serious fat epidemic growing. Many Americans do not have a clue as to what happens to the excess food they consume daily. Food is fuel for the body, especially the brain. We need it to function. When you exercise regularly, food energy is used for activity. However, if you are sedentary and overeat, that “energy” is not used but rather is stored as fat.


What exactly do the terms overweight and obesity mean? Overweight is defined as an excess amount of body weight – muscle, bone, fat, and water. Obesity is an excess amount of fat. Both conditions put an individual at an increased risk for chronic diseases such as heart disease, type 2 diabetes, high blood pressure, stroke, and some forms of cancer such as colon, prostate, gallbladder, breast, uterine, cervix, and ovarian.


To measure overweight and obesity, dietitians, use the body mass index. This is a person’s weight in relationship to height.

BMI = kg OR lbs. x 703 

divided by

M2 inches 2

A BMI between 18.5 – 24.9 is normal and healthy: 25.0 – 29.9 is overweight, and 30+ is obese. The higher the BMI, the higher your health risks. If you have a BMI of 25.0 or higher, you need to lose the excess weight.


There are no simple solutions or “quick fixes.” It’s all about balancing the amount you eat (input) with the amount of exercise (output) you do. Too much fat taxes and puts a burden on the body. Gradual changes in eating habits and regular physical activity are key to weight loss. A one to two pound a week weight loss is recommended.


While it is not a good idea to be a slave to your scale, keep track of your weight. Make sure you do not go past 5 pounds over your usual weight. It is much easier to lose five pounds compared to 10, 20 or 30 pounds.


What’s important is that you incorporate lifestyle changes that you’ll keep in the long run. Even losing 5 to 10 percent of your weight has been shown to decrease risk for chronic illnesses. Another added benefit of exercise is that you will build up lean muscle. Muscle burns calories. If you are overweight, weight loss is important, but even more important is weight maintenance.


Exercise regularly – jogging, biking, hiking, swimming, and racquetball are all wonderful, but simply walking briskly is enough if done on a regular basis. Walking is recommended three times a week for 30 minutes each time. Start off slow with 10 to 20 percent each week.


It’s very important that you choose an activity you enjoy so you will continue to do it, resulting in a lifestyle change. Exercise should not be a chore but something you like. Exercise helps to regulate appetite, as well as to reduce stress. Remember, the goal is a lifestyle change. If you like the activity, you’re likely to do it often.


Focus on behaviors that can sabotage your goal instead of weight loss. How do you eat? Do you eat once a day one large meal? If you do, your body will store fat for times of hunger. Do you sit in front of the television while you eat? This behavior makes you eat more than if you sit down at a table and eat a meal. Do you skip breakfast? You will wind up eating more at lunchtime since you are famished.


Sound familiar? If so, it’s time to start taking small steps to behavior modification, and thus, lifestyle changes.


The goal is to do 30 minutes of physical activity three times a week. Here are some tips:


 park further out into the parking lot of work, shopping center, or school.


 walk

• walk the extra distance instead of wasting gas going around finding a closer spot
• squeeze in walks at lunch hour or after evening meals
• walk your dog
• walk or bike instead of riding in your car when doing errands
• make a regular “walk” date with friends and neighbors

 take the stairs instead of the elevator or escalator


 make family time an active time


If you have young kids, you can make exercise fun with hula hoops. Why not roller skate around the block as the kids ride their bicycles? With older kids, games of basketball or simply throwing a football are great physical activities.


 mow the grass or rake the lawn


 devote less time to sedentary activities such as watching television or sitting in front of the computer


 use hobbies such as gardening to be active


 sign up for aerobics; try doing water aerobics


 take up dancing

Proper Eating Habits - Focus on What You Eat

TIPS ON BETTER EATING HABITS

EAT BREAKFAST Make sure it is full of complex cabrhydrates, such as whole grains, fruits and vegetables. The body absorbs complex carbohydrates slowly, providing more energy for longer periods of time.

SIX SMALL MEALS A DAY. EAT EVERY 2-3 HOURS TO MAINTAIN BLOOD SUGAR LEVELS DO NOT SKIP MEALS! When blood sugar levels drop, we experience hunger and many times overeat. However, blood sugar levels are regulated with frequent small meals, and thus, our satiety levels increase.

EAT PLENTY OF FRESH FRUITS AND VEGETABLES DAILY! They are low in calories and packed with nutrients such as vitamins and minerals. Keep fruits and veggies in a visible place so that when you want to munch, it is easy to reach.

CONSUME WHOLE WHEAT GRAINS AND BREAD Oats (oatmeal and oat bran) contain fiber, which increases satiety and is filling without calories.

DRINK PLENTY OF WATER Water is the BEST beverage. It contains 0 calories and hydrates when exercising.

CHOOSE LOW- OR REDUCED-FAT FOODS High fat diets lead to excess energy that is stored as fat and increase your chances of chronic diseases.

SELECT LEAN MEATS, FISH, OR POULTRY

USE MEAT SUBSTITES SUCH AS DRY BEANS they provide protein without the fat of meat

CONSUME LOW FAT OR NONFAT DAIRY PRODUCTS SUCH AS YOGURT AND MILK Not only will you lose weight, but also you will lose fat and retain muscle, which is lean and burns calories.

CUT DOWN ON SIMPLE SUGARS ESPECIALLY REFINED AND PROCESSED FOODS such as cookies, cakes, doughnuts, chips and most snacks in vending machines. These foods are high in fat and sugar. Plus, because the sugar they contain is refined, the body does not have to work hard to digest them. This leads to weight gain.

LIMIT THE USE OF HIGH FAT CONDIMENTS, SAUCES, AND GRAVIES When dining out, ask for the sauces and dressing on the side, Instead of butter as a topping, experiment with lemon juice, vinegar, cayenne pepper, herbs and spices, or many other nonfat choices.

GET A BOX TO GO When ordering your food, ask for a take home container when your food is delivered. This way, you can put half of it aside for later instead of consuming the large restaurant portion at one sitting.

REDUCE THE AMOUNT OF SUGARY DRINKS SUCH AS SODA AND JUICE Instead of juice - eat fruit. It contains more fiber and nutrients. Instead of soda, which has no nutrients (except sugar) drink water or seltzer water.

SNACKING SHOULD BE PART OF THE PLAN make it healthful and low fat. Vegetables, such as carrots and celery sticks, are wonderful choices. Try topping with peanut butter. Fruits, such as strawberries and apple slices are awesome. Low fat yogurt can be a great dip.

USE THE USDA's (FOOD GUIDE) MY PYRAMID AS A GUIDELINE TO GOOD EATING Groups with daily servings: Breads, cereals, pasta and grain products; Vegetables; Fruits; Milk, cheese, and yogurt; Meat, poultry, fish, dry beans, eggs, and nuts; and Fats, oils, and sweets USE SPARINGLY! Eat a balanced diet - consuming a variety of foods in moderation.

WATCH PORTION SIZES This is a crucial factor in weight management as well as one of the most difficult tasks - controlling the amount of food we eat. A serving is a specific amount of food defined by common measurements, such as cups, ounces or pieces. The size of your food portions affects how many nutrients and calories you are consuming. Serving sizes are a lot smaller than the average american realizes. Reference the USDA's (Food Guide) My Pyramid for nutrition information on serving sizes.

WATCH YOUR COOKING HABITS Substitute frying with baking , stir-frying, broiling, steaming and sauteing.

REMEMBER TO EAT AND CHEW YOUR FOOD SLOWLY It takes 20 minutes for the stomach to tell the brain that it is full.

***IMPORTANT***: DO NOT deprive yourself of any food. If you must eat chocolate cake, do so - only cut a small piece (1/8th size sliver) just to satisfy your craving. Don't go overboard. As stressed earlier, do it in moderation.

Set realistic goals and expectations. Make a plan. Stay motivated. Learn a way to live. It takes time to make new habits a permanent part of life. By incorporating some of the listed suggestions, you will gradually develop lifestyles changes in food and physical activity habits that will last a lifetime and help to maintain your weight. It's all about attitude and behavior modification. Regular physical activity and nutritious eating go hand in hand.