Transcript Thanksgiving- Holiday Alternatives

THANKSGIVING- HOLIDAY
ALTERNATIVES
WEBMD
 "When
it comes to successful weight loss,
our research showed that our emotions
and our thoughts seem to actually play a
bigger role than environmental cues -- we
eat in response to feelings -- and for many
people, the holidays can drum up a whole
treasure chest of feelings, both good and
bad," says Niemeier, a researcher with
Miriam Hospital's Weight Control &
Diabetes Research Center and the Warren
Alpert Medical School of Brown
University in Rhode Island.
RANDOM FACTS
Average American gains about 5 pounds during
the holidays
 The average weight of a turkey purchased at
Thanksgiving is 15 pounds
 A 15 pound turkey usually has about 70 percent
white meat and 30 percent dark meat

THE IMPORTANCE OF BREAKFAST
During the holidays, breakfast is key.
 It’s your chance to start the day with a healthy
meal.
 Follow your meal plan
 Include fiber and protein in the meal to ensure
the feeling of satiety for a longer period of time.

DON’T LET YOURSELF GO HUNGRY
Eat a small snack before you begin your holiday
meal
 Some broth soup, a piece of fruit, veggies with a
hummus or yogurt dip or other healthy snack.
And a glass of water.
 This will help to prevent you from over-eating.

BUFFET OR FAMILY STYLE MEALS

If at a buffet or family style meal:





Observe what is available
Think about your selections
Choose to use a salad plate (or a smaller plate than
normal)
Choose small amounts of what you want: choose more
vegetables.
Socialize while eating to allow time for the body to
register your satiety cues (about 20 minutes)
BEVERAGES
Remember beverages have calories too!
 Water is always a good choice.



Try sparkling water with lemon or lime
Be mindful of the calories you are consuming
with other drinks.
NON-COCKTAIL CALORIES
Alcohol
Amount
Calorie Count
Beer
12 ounces
150
Light Beer
12 ounces
109
Bordeaux
4 ounces
95
Chardonnay
4 ounces
90
Champagne
4 ounces
105
Bourbon*
1 jigger
115
Brandy*
1 jigger
115
Gin*
1 jigger
115
Rum*
1 jigger
115
Tequila
1 jigger
115
Whiskey*
1 jigger
115
Vodka*
1 jigger
115
*94 proof
http://www.forbes.com/2005/08/09/cx_sy_0810feattable.html
ALTERNATIVE RECIPES
 Watch
for the creamy sauces and rich
desserts. (moderation)
 Be mindful of the turkeys and hams
basted and plumped up with a brine
solution.
 Use low-sodium broths
 Try green beans with olive oil and lemon
 Bake yams/sweet potatoes with a little bit
of brown sugar (or cinnamon) and
splenda.
Healthy Holiday Eating Tips: Recipe substitutions
If you are the chef of the party, try the following lower-fat recipe substitutions.
Recipe calls for
Substitution
1 whole egg
2 egg whites
sour cream
low fat plain yogurt or low
fat sour cream
milk
skim or 1%
ice cream
frozen yogurt
heavy cream (not for
whipping)
2 tablespoons flour whisked
into 2 cups non fat milk
whipped cream
chilled evaporated skim milk
or other low fat whipped
products such as Nutriwhip
cheese
low-fat cheese (non-fat
cheese does not melt well if
use in cooking or baking)
Food
Calories
Egg nog with alcohol, 1 cup
360
Gravy, 1/4 cup
47
Pecan pie, 1/8 of 9-inch pie
503
Pumpkin pie, 1/8 of 9-inch pie
204
Cheesecake, 1/6 of cake
257
Cheddar cheese, 1 ounce
114
Snack chips, 1 ounce
138
Sugar cookies, 2 small
132
Hershey Kisses, 9 pieces
230
Fudge, 1 ounce
140
Potato latke, 1 medium
257
Stuffing, 1/2 cup
179
Mixed nuts, 1 ounce
175
Mashed potatoes (made with
milk and butter), 1 cup
238
EXERCISE
Make exercise a priority during the holidays
 Get in an aerobic workout to burn calories (at
least 30 minutes)
 It’s a great way to start the day and a great
excuse to get some fresh air.
 Can help you to unwind and relieve stress.
 After the meal go for a walk with other guests
and use it as a social event.

SLEEP
 Make
sleep a priority
 Get at least 7-9 hours

Time suggested in order to function optimally
 Plan
time to wind down about 30 minutes
before going to bed



Take a warm or hot bath
Read a book
Listen to soothing music
 Sleep
deprivation reduces the ability to
cope with stress
FLUIDS
Drink plenty of water throughout the day.
 When you wake up have a glass of water.
 Water has no calories and can help you to have
the feeling of satiety.
 Mix lemon or lime with water or use kool-aid and
splenda to make a drink (can always substitute
sparkling water).

EMOTIONAL EATING
 Due
to the many stresses associated with
the holidays many people turn to the
comfort foods to cope.
 This can lead to unwarranted guilt
 Most turn to a snack high in calories and
fat.
 Try to practice stress relieve by either:


Giving yourself a few minutes to yourself
Trying yoga in the morning before the event
occurs
 Emphasize
more on the socializing then
everything being as it should. Remember
it’s one day.
SIDE TIPS
 Watch
portion sizes
 Limit high-fat food choices
 Eat slowly, put fork down between each bite
 Drink plenty of water
 Start meal with a salad or low calorie broth
soup
 Wrap up the meal immediately after eating
and keep out fruit and vegetables for snack.
 Chew sugar-free gum or brush teeth after
eating to prevent mindless snacking.
WEBMD TIPS









Making Holiday Foods Healthier
Food preparation techniques that reduce calories, fat, and sodium
go a long way to keeping you healthy during the holidays. Lighten
up your favorite holiday foods and create new recipes with these 15
tips:
Mash white potatoes with low-sodium, fat-free chicken
broth instead of milk, butter, and salt.
Roast vegetables, such as sweet potatoes, green beans,
squash, and carrots to bring out their natural flavor.
Prepare favorite dips with fat-free sour cream or yogurt.
Mash cooked sweet potatoes with orange juice instead of
butter.
Skip one of the crusts on fruit pies; prepare a fruit crisp
instead of pie.
Use a gravy separator to skim the fat when making gravy.
Make a low-fat cheese sauce for casseroles.
WEBMD TIPS CONTINUED








Substitute heart-healthy canola oil for butter and
margarine.
Consider lean pork tenderloin for holiday meals
instead of fattier or saltier meats.
Use part-skim or fat-free cheeses to make dishes such
as cheesecake or lasagna.
Prepare bread pudding with fat-free egg nog instead of
full-fat milk for extra flavor; add raisins or dried fruit
for more fiber.
Prepare just one striking dessert and offer fruit, such
as chocolate-dipped whole strawberries, instead of
cookies and candy.
For a festive appetizer, mix equal amounts of fat-free
salsa and low-fat cottage cheese; serve with homemade
whole-wheat pita chips or cut-up vegetables.
Make a black bean dip flavored with lime juice and
cilantro instead of salt.
Let your guests nibble on homemade trail mix made
with whole-grain cereal, dry roasted peanuts, and dried
cranberries instead of fatty chips or other high-fat
appetizers.
HOLIDAY STRESSORS
MAYOCLINIC:
The three main trigger points of holiday stress or
depression:



Relationships. Relationships can cause turmoil, conflict or stress at any
time. But tensions are often heightened during the holidays. Family
misunderstandings and conflicts can intensify — especially if you're all
thrust together for several days. Conflicts are bound to arise with so
many different personalities, needs and interests. On the other hand, if
you're facing the holidays without a loved one, you may find yourself
especially lonely or sad.
Finances. Like your relationships, your financial situation can cause
stress at any time of the year. But overspending during the holidays on
gifts, travel, food and entertainment can increase stress as you try to
make ends meet while ensuring that everyone on your gift list is happy.
You may find yourself in a financial spiral that leaves you with
depression symptoms such as hopelessness, sadness and helplessness.
Physical demands. The strain of shopping, attending social gatherings
and preparing holiday meals can wipe you out. Feeling exhausted
increases your stress, creating a vicious cycle. Exercise and sleep — good
antidotes for stress and fatigue — may take a back seat to chores and
errands. High demands, stress, lack of exercise, and overindulgence in
food and drink — all are ingredients for holiday illness.
WAYS TO COPE WITH HOLIDAY
STRESS
 Acknowledge
your feelings and recognize
stressors
 Stick to a budget
 Plan ahead
 Don’t abandon healthy eating habits
 Give yourself some time

Sometimes a good 15 minute breather can
restore your inner calmness.
 Don’t


get upset if you make a mistake
Don’t let one meal mess up your diet.
Go back to your diet the next meal and let it
go.