Guiltless Holiday Eating Sari Greaves RD American Dietetic

Guiltless Holiday Eating Sari Greaves, RD American Dietetic Association Spokeswoman Nutrition Director, Step Ahead Weight Loss Center www. stepaheadnj. com

A “Diet” promises a quick fix.

A “Diet” can be bland.

A “Diet” can leave you feeling hungry.

A “Diet” makes you feel deprived of favorite foods.

The Key to a Happy & Healthy Holiday Season l Practice damage control instead of dieting. l Remember, all foods can fit!

Overview l Surviving the Holiday Party l Slim Down your Holiday Menu l Holiday Wish List: Healthy Kitchen Gadgets l Good Mood Foods to Fight Winter Blues

The Skinny on Holiday Weight Gain l l The Average American gains an average of one pound during the holiday season. This may not seem like much, but weight that accumulates every year becomes more difficult to lose. People who are already overweight tend to gain more – 5+ pounds. Increasing physical activity may be an effective method for preventing weight gain during this "high-risk" time.

The Skinny on Holiday Weight Gain l One day of overeating is not the problemit’s the period that extends through the new year where there’s more alcohol, snacks, finger foods and appetizers that are energy dense. l l l A Prospective Study of Holiday Weight Gain. Yanovski JA, et al. New England Journal of Medicine, 342(12): 861 -867. March 2000. Holiday Weight Gain: Fact or Fiction? Roberts SB, Mayer J. Nutrition Reviews, 58(12): 378 -9. December 2000. The Effect of the Thanksgiving Holiday on Weight Gain. Hull HR, et al. Nutr J. 21(5): 29. Nov 2006.

Surviving the Holiday Party l 1. Be realistic. Don’t try to lose weight during the holidays. Instead, strive to maintain your weight by balancing party eating with other meals. l 2. Never go to a party hungry. This is a major party pitfall because it sets you up for overindulging. Eat a light snack (under 200 calories) an hour before a party to take the edge off hunger.

Surviving the Holiday Party l Hot liquids, coarse, and crunchy foods are satiating. l Spicy & Sharp flavors satisfy. l Snack ideas: string cheese + fruit; a handful of unsalted nuts, ¼ cup salsa or hummus with sliced cucumbers/carrot sticks, 6 oz. nonfat greek yogurt + 1 tablespoon granola, 1 cup broth based soup.

Surviving the Holiday Party 3. Eat slowly and savor every bite. It takes 20 minutes for the stomach to signal the brain that you are full (internal cue) vs. devouring everything in front of you. (external cue to fullness) l Take small bites. (use chopsticks if appropriate) l Pause between bites. l Chew thoroughly. l

Surviving the Holiday Party 4. Take control of your environment whenever possible. Never engage in conversation while sitting next to a platter of your favorite cookies. Wear snug-fit clothing. Chew on sugarless gum to prevent you from going back to the buffet line for second helpings. l 5. Don’t be a grazer. Put together a meal on an actual plate. Smaller plates are a built-in way to control your portions. Think tapas- powerful mini-bites. When the flavors are good, you don’t need a lot. l

Surviving the Holiday Party l 6. Bring a healthy dish to the party. Mixed fruit salad or a spinach salad drizzled with olive oil & vinegar are simple to prepare and easy to carry. Other healthy potluck contributions: shrimp cocktail, vegetable crudités with low-fat bean dip or hummus. l 7. Portion your plate wisely. Fill ½ of your plate with steamed or fresh vegetables and ¼ of your plate with lean protein (fish, sirloin/flank steak, skinless poultry). Leave the remaining ¼ of your plate for a “small taste” of high-fat dishes (that includes vegetables prepared with fatty sauces such as creamed spinach, buttered mashed potatoes or green bean casserole).

Surviving the Holiday Party l 8. Decide in advance how you will handle gifts of cookies and candy. Do not leave them out in the open so that you will be tempted to binge. Keep one or two and give the rest away. 9. Limit alcohol consumption. Alcohol adds extra calories & stimulates your appetite. Avoid alcohol on an empty stomach. l Start with a ”mocktail: ” seltzer with a twist of lime or splash of cranberry juice. If you do drink alcohol, practice moderation: - Women: 1 party drink; Men: up to 2 party drinks l l

Surviving the Holiday Party Pay attention to the equivalency of one drink: 12 oz. beer, (145 calories) 5 oz. wine, (120 calories) 1. 5 oz. (“shot”) of 80 -proof distilled spirits (100 calories) such as brandy, bourbon, gin, rum, vodka, whiskey, and liquors. l Raise one glass: Sip a drink while you’re eating your meal, such as a small glass of wine or vodka with club soda. When you’re done drinking alcohol, sip water during the rest of the meal. l Steer clear of high-calorie mixers, syrups, & sodas … the sugar in a daiquiri, the cola in rum & coke, the coconut cream in a pina colada. l Dilute your drink with low-calorie mixers… diet soda, diet tonic, sparkling water, lemon/lime juice. l

Tip #10: Don’t let the Holidays Slow You Down

Get moving! l One of the major causes of weight gain during the holidays is lack of activity. l Exercise does not have to be limited to a 30 minute walk on the treadmill. l Try 10 -15 minute bursts of activity throughout the day such as ice skating, shoveling snow or taking a leisurely walk with family & friends.

Surviving the Holiday Party Recap Be prepared. Just 250 extra calories a day for two weeks turns into a pound you probably don’t want. Decide in advance how you want to “spend” your calories. - Practice damage control when it comes to your favorite holiday foods. Remember that everybody can eat something of everything, it’s just a matter of how much. - Factor in physical activity. -

Slim Down Your Holiday Menu l What can home cooks do to makeover a particularly fattening but oh-so-loved recipe? l The good news is that there are ways to make your favorite calorie-laden dish healthier without compromising great taste. Try some of these easy substitutions to give your home-cooked meals a healthy makeover…

Slim Down Your Holiday Menu Reduce fat in recipes. - Use reduced-fat or nonfat cheeses and 1% or skim milk instead of whole milk. If you want the flavor of the real thing, but not all the extra fat and calories, use only half the amount of cheese called for. - For dips, use reduced fat mayo and swap sour cream for nonfat plain Greek yogurt, which has a thick sour-cream consistency. Reduced fat mayo and nonfat Greek yogurt can be used as a dressing for potato or pasta salads. l

Slim Down Your Holiday Menu Go for leaner sources of protein. Choose fish, skinless chicken breast, 95% lean ground turkey breast, chicken or beef. “Stretch” your protein over larger portions of vegetables, whole wheat pasta, or brown rice to bulk up the meal. l Cook in broth to cut calories. Use reduced sodium, fat free broth to add flavor to vegetables, stews, and mashed potatoes. l

Slim Down Your Holiday Menu l - - Instead of margarine or butter in baking… Use heart-healthy olive or canola oil instead. Decrease the amount of oil by half in most recipes. Each tablespoon you eliminate saves you approximately 100 calories and 14 grams of fat. In baked breads, cakes, muffin and brownies, substitute an equal amount of applesauce, mashed bananas, or prunes for at least half the fat called for in a recipe.

Bread Pointers l Substitute whole-wheat flour and ground flax meal for some of the white flour called for in bread recipes. l Use light margarine with no trans fats as a spread (make sure partially hydrogenated oil does not appear on the ingredient list). l “Stretch” the spread and improve taste by mixing in fresh rosemary and garlic.

Slim Down Your Holiday Menu l Each whole egg in a recipe can be substituted with. . . - 2 egg whites or ¼ cup egg substitute. If you want some whole egg in the recipe, alternate every whole egg with 2 whites. - You will still decrease the cholesterol significantly. l For sautéing: use a nonstick pan lightly sprayed with nonfat cooking spray.

Slim Down Your Menu l Instead of cream: use fat-free evaporated milk. l Scale down on sugar. Go “ 50 -50” by substituting a zero calorie sugar substitute (such as Splenda) for half the sugar called for in a recipe.

Holiday Wish List: Healthy Kitchen Gadgets l Put down that Zagat restaurant guide - for an everyday healthy meal, you don’t need to look further than your kitchen. l All you need is the right equipment. These 10 kitchen essentials will make cooking healthy at home a cinch.

Healthy Kitchen Gadgets Cast- Iron Skillet l Health Bonuses: - Food doesn’t stick to it so you can saute with minimum oil. - Heats quickly and evenly. - Ideal for dishes that have to go from stove top to oven: pan seared chicken or salmon, stews, or frittatas. 1.

Healthy Kitchen Gadgets 2. Rasp Grater l Health Bonuses: - Allows you to finely grate cheese, so you can add slivers of flavor without the fat (or grate light, fluffy strips of chocolate on a berry dessert). - Zest lemons or oranges, which add intense flavors to baked fish, muffins, and stir-fries without extra calories. - Elegant and easy to clean than traditional box graters.

Healthy Kitchen Gadgets 3. Chinese Steamer l Health Bonuses: - Steaming minimizes loss of B vitamins and vitamin C. - Bamboo absorbs condensation, so your veggies stay firm (unlike metal steamers). - Steam vegetables over boiling water in a wok or large saucepan. Add spices or broth to the water for a tangier taste. - For a one-pot meal, marinate fish in a heat-proof bowl with soy sauce and 2 teaspoons sesame oil; steam the fish with vegetables for about 15 minutes.

Healthy Kitchen Gadgets 4. Tongs l Health Bonuses: - Use tongs for indoor/outdoor grilling, or broiling in oven: turn vegetables every 3 to 4 minutes, grill until peels begin to blister. - Grilling vegetables brings out their natural sweetness. Flavor boosters: marinate veggies in fat-free Italian dressing. Marinate skinless chicken breasts in ½ cup white wine, ½ cup chicken stock with dried herbs.

Healthy Kitchen Gadgets 5. Swivel Peeler l Health Bonuses: - Easy-to-grasp handles adjust to the contour of a wide variety of fruits and vegetables from asparagus to kiwis to zucchini. - Save these antioxidant-rich peels and chop them up into pancake or muffin batter. Add a strip of lemon or orange peel to a cup of green tea.

Healthy Kitchen Gadgets 6. Freezer-Proof Storage Container Set l Health Bonuses: - Easy for storing leftovers; freezing prevents growth of bacteria. - With microwaveable containers of homemade soup, chili, or whole grain dishes, all you have to do is heat & eat! - Veggie dishes can be frozen for up to 1 year; eat meat and fish within 4 -6 months.

Healthy Kitchen Gadgets 7. Stainless Steel Pan l Health Bonuses: - Good for cooking tomato-based pasta sauces, fish with lemon, or sautéing vegetables (castiron can discolor acidic foods). - For an easy reduction sauce: Mix juices from veggies or fish + equal amount of broth + white wine vinegar/lemon juice. Simmer until there’s about half left. - For a thicker sauce: Stir in a pinch of cornstarch or flour mixed with cold water.

Healthy Kitchen Gadgets 8. Cutting Board & Trio of Knives l Health Bonuses: - A cutting board is your work-bench, where you do your prep. Plastic boards can be popped into the dishwasher; Wood has a heavier feel. - Consider purchasing two cutting boards: one for vegetables, one for fish and meat to prevent cross contamination.

Healthy Kitchen Gadgets l Trio - of knives Slicing knife – cuts through poultry, large fruits and vegetables Paring knife – for mincing herbs and coring tomatoes. Chef’s knife – curved blade makes dicing and chopping easy.

Trio of knives

Healthy Kitchen Gadgets 9. Angled Measuring Cups & Ice-Cream Scoop l Health Bonuses: - Use ice cream scoop to make portion-controlled muffins, whole grain cookies, or turkey burgers. - Angled measuring cups are designed so you can read them from above, instead of at eye level.

Healthy Kitchen Gadgets 10. Immersion Blender or Mini Food Processor l Health Bonuses of Immersion Blender: - You can puree without making a big mess- blend right in the pot or mixing bowl. - Make creamy, thick soups and sauces without adding butter or cream. - For a satisfying soup: sauté carrots, onions, and garlic until tender; add water & lentils and boil until tender about 40 minutes. Whip the mixture into a velvety soup.

Healthy Kitchen Gadgets Mini Food Processor l Health Bonuses: - Handy and easy to store in a small kitchen. - Provides a great way to sneak an extra serving of fruits and vegetables. - Fold finely chopped cooked cauliflower into mashed potatoes, or toss shredded carrots and peppers into a soup or casserole. - Instead of frying fish or chicken, dredge it in a fine nut-oatmeal mixture- created in your processor- and bake for a crispy healthy coating.

Good Mood Foods l We've heard the expression “you are what you eat. ” If you find yourself cranky and tired, you may be able to boost your mood by changing what you eat and when you eat.

Brain Chemistry l Certain foods are key components in the manufacture of powerful brain chemicals, called neurotransmitters. (serotonin, dopamine, and norepinephrine impact mood. ) l Function of neurotransmitters: jog your memory, improve performance, improve sleep and boost your mood.

Good Mood Foods l The following strategies will help lessen volatile blood sugar swings and improve your mood…

Think Twice Before Biting Into That Muffin…

Refined Carbs can cause a rapid jump in blood sugar, followed by a massive crash.

Limit Refined Carbs l Refined white starch like white bread, crackers, bagels and rice are digested quickly, leading to a dip in energy and rebound hunger a few hours later. l Concentrated sources of sugar like soda, candy, fruit juice, jam and syrup can also create radical spikes (and drops) in your blood sugar, which leaves you feeling cranky and tired.

Super sized portions = Calorie Overload How many calories are in a bakery bagel?

1 Bagel (5 oz)= 400 calories l l l 1 serving (1 oz)= 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, pasta, cooked cereal Small bagel (2 oz) =160 calories Medium Bagel (3 oz) =240 calories Large Bagel (4 oz) = 320 calories Each tablespoon of cream cheese adds 50 cal, 5 g fat.

Good Mood Foods l Include high-quality carbohydrates, such as vegetables, fruit, beans, peas, lentils, brown or wild rice, and oatmeal. l High-quality carbs trigger the release of serotonin which enhances calmness, improves outlook, and lessens depression.

Good Mood Foods l Incorporate soluble fiber: flaxseeds, oats, barley, apples, pears, strawberries, oranges, sweet potatoes, carrots, peas and beans. Help slow down the absorption of sugar in your blood and therefore, potentially lessen blood sugar and mood swings.

Incorporate protein with meals l The addition of protein to a meal or snack will help slow the absorption of carbohydrate in the blood. l Dopamine and norepinephrine are released after eating protein making you feel more alert and focused for hours after eating.

Good Mood Foods l Choose heart-healthy lean protein, which is easier to digest and won’t weigh you down like fried or high-fat choices. l Lean proteins: skinless poultry, seafood, pork tenderloin, tofu, quinoa, eggs and low-fat yogurt.

Good Mood Foods: Omega-3’s l Foods rich in Omega-3 fatty acids can be mood lifting: oily fish (wild salmon, Atlantic mackerel and sardines), ground flaxseeds, walnuts, canola oil, soy nuts and omega-3 fortified eggs. l Always speak with your physician before starting with supplements. Look for supplements that contain 650 mg of EPA & DHA combined.

Good Mood Foods: B Vitamins Folate and vitamin B 12 may influence mood. (role in serotonin production) l Studies have shown that low blood levels of these vitamins are sometimes related to depression. l Foods rich in folate: fortified whole-grain breakfast cereals, lentils, black-eyed peas, soybeans, oatmeal, mustard greens, beets, broccoli, sunflower seeds, wheat germ and oranges. l

Good Mood Foods: B vitamins l Foods rich in vitamin B 12: shellfish (clams, oysters, crab), wild salmon (fresh or canned), fortified whole-grain breakfast cereal, lean beef, cottage cheese, low-fat yogurt, milk (skim, skim plus, 1% reduced -fat) and eggs.

Good Mood Foods: Vitamin D Although a link between vitamin D & seasonal affective disorder (winter blues) is still speculative, don’t discount the sunshine vitamin. l Vitamin D may increases levels of serotonin in the brain. l Foods sources: fish with bones, low-fat milk, fortified soy milk and egg yolks. Because vitamin D-rich foods are so limited, it’s often beneficial to take a daily multivitamin which provides 400 IU. Check with your physician first. l

Good Mood Eating Pattern l Eat every 4 to 5 hours: Eating consistently throughout the day provides your brain and body with a constant source of fuel. This eating strategy can dramatically prevent dips in your blood sugar. It’s easy to do: l Eat breakfast (within 90 minutes of waking up), lunch, afternoon snack, dinner.

Eat Less Calories Per Bite Chicken Salad Croissant (270 calories) Smaller sandwich = leaves you hungry for more Lower-Calorie-Density Chicken Salad Sandwich (270 calories) More food = more filling

How to Lower Calorie Density l Select foods with high water content: more fruits, vegetables, broth-like soups. l Select lean protein foods like chicken and fish. l Select sliced breads versus bagels, rolls, & wraps. l Cut back on some fat (mayonnaise, butter) to get bigger portions for the same number of calories. l Select lighter options: grilled, broiled, roasted, steamed.

Good Menu

Short-Term Mood Boosters

Hydration & Exercise l Dehydration and fatigue go hand-in-hand. The solution is simple – drink plenty of water or other unsweetened beverages at regular intervals. l Studies indicate that regular exercise can relieve depression and trigger physiological changes that make more energy available throughout the day.

Good Mood Foods l If this type of eating is new to you, be patient. Improvements in your mood may not happen overnight and may take a few weeks.

Guiltless Holiday Eating Recap l l Plan ahead and practice damage control at holiday parties. Slim down your holiday menu with a few healthy ingredient swaps. You will slash calories without sacrificing taste. Equip your kitchen with simple gadgets to make no-fuss healthy meals. High quality carbs, lean protein, and omega-3’s can put you in a great mood, literally. Eat foods that stabilize blood sugar and trigger feel-good brain chemicals.