Hints for Happy Healthful Holidays

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Hints for Happy Healthful Holidays

• New Heart
• December , 2008
• Pam Fletcher R.D.

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• The good news
• The average weight gain between Thanksgiving and
  New Years Eve is 1- 3 lbs!
• The bad news
• The pounds usually stay put!

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A successful resolution?
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No dieting

• Rule number 1 is no dieting
• Start a diet when you are ready, starting a diet
  during the holidays may be setting yourself up
  for failure.
• Maintaining your weight may be more reasonable
  than weight loss

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Have a plan.. and plan ahead

• Dont leave it to fate
• You can act to make the holidays a healthy
  success!

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Use the 10 Bees

• Be a visionaryhave a vision for your body and
  health
• Be a recruiter
• Be aware of emotional eating
• Be in tune to your bodys needs
• Be active

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More healthy Bees

• Be choosy
• Be calorie conscious
• Be creative with recipes
• Be sociable
• Bring something to the table

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Holiday Health

• Decide what is important to you
• Keep that vision of your body and health in mind
  and in sight
• Write down your goals/visions

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Recruit help or Just say, NO

• Who would be a good support person to remind you
  of your goals?
• ASK for help
• Who should you leave alone?
• Are there saboteurs?
• Practice saying, No, No, thank you,
• Im comfortable and do not want any more to
  eat.

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If you over eat to relieve stress

• Remind yourself that food wont fix your
  troubles
• Food only fixes hunger, nothing else!

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Holiday Stress
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Stressed?

• Go for a walk,
• Set reasonable limits on your time. Do less!
• Play with/talk to a pet
• They dont talk back!

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Be an ACTIVE two-timer

• Actually that should be a double-timer
• Double your walking time
• Longer walks
• Walk twice a day instead of once
• Do some type of exercise each day

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COUCH POTATOES ARISE!
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Dont Save Up Calories!

• Dont skip meals
• Try low fat, high fiber meals or snacks
• Whole grains cereal with non-fat or or 1 milk,
  or yogurt
• Whole grain bread for sandwich or toast (with low
  sugar jelly)- try natural non-hydrogenated peanut
  butter
• Light string cheese and whole grain crackers..
  Add some vegetables
• Have a small, healthy snack before going to the
  party

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Be choosy

• Have your favorites, skip the rest
• Eat a reasonable amount of foods you really enjoy
  
• Leave the everyday foods bread or rolls or
  potatoes
• Fill up on vegetables

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One of lifes mysteries?
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Size matters

• No matter what time of the year portion sizes are
  important
• You may not have total control of what is
  available to eat but you do have control of HOW
  MUCH you eat

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Size matters

• Size matters no matter what day of the year it
  is.
• Remember these quick hints to healthy portion
  sizes.

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Reasonable portion sizes

• The palm of your hand is the size of a serving of
  meat, 3oz

• One handfuls about 1 oz or the size of snack
  foods such as nuts.

The size of your thumb is about 1oz or a serving
of cheese.
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Easy ways to cut calories

• White meat instead of dark meat
• Less or no gravy ( skim the fat from the gravy)
• More vegetables and less stuffing
• Modify the stuffing

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Holiday recipes To Modify or Not?

• Holiday Foods are part of the special day
• Modifying might not be worth it
• Overeating ONCE a year not a problem

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Slow Down Eat Mindfully

• Buffet sit far away from the food table
• Use a smaller plate
• Between each bite
• Put your fork down
• Take a drink of water or seltzer water
• Think of it as a sport you WANT to finish last
  because you ate so SLOWLY

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Bring Something to the Party!

• Offer to bring something healthful that you can
  munch on
• Relish traypickles and olives (if not watching
  sodium), carrots, celery
• Salad or vegetable tray with low fat dressing
• Fruit platter

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What to do about food gifts?

• Request that people NOT give you food gifts at
  home or at work
• SHARE your food gifts with family or friends or
  local food bank
• Get them out of the house and out of the office

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Extra calories can sneak in over the holidays...
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They dont always come in large portions!
Tiny Tastes University of Nebraska Lincoln Co.
Extension
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They can tiptoe in through tiny tastes throughout
the day...
Tiny Tastes University of Nebraska Lincoln Co.
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Taste 1

• Eating a cookie that broke while removing it
  from the baking sheet I deserve it for getting
  up early to bake these cookies before heading to
  work.

Tiny Tastes
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Approximate Calories
30
Tiny Tastes University of Nebraska Lincoln Co.
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Taste 2

• Someone brought holiday candy to work today!
  Ill just have one small piece of the peanut
  brittle.

Tiny Tastes University of Nebraska Lincoln Co.
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Approximate Calories
80
Tiny Tastes University of Nebraska Lincoln Co.
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Taste 3

• The party is great but maybe I shouldnt stand
  near the snack table. Im dipping my third chip.

Tiny Tastes University of Nebraska Lincoln Co.
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Approximate Calories
75
Tiny Tastes University of Nebraska Lincoln Co.
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Taste 4

• Who can pass up old-fashioned style eggnog. Ill
  have just a half cup.

Tiny Tastes University of Nebraska Lincoln Co.
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Approximate Calories
200
Tiny Tastes University of Nebraska Lincoln Co.
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Dash away sugar, dash away stress, Eat fruits
and veggies, feel your holiday best.
Tiny Tastes University of Nebraska Lincoln Co.
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From all the staff at New Heart
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Slides adapted from

• Happy Healthy Holiday Cindy Zwart R.D. C.D.E.
• Healthy Holiday Eating Kate Myerson R.D.
• University of Nebraska-Lincoln Extension in
  Lancaster County