Sunday, December 26, 2010

Healthy Approach to Holiday Eating and Beyond

You really can enjoy friends, family and food without piling on extra pounds. On average, Americans gain one to two pounds during the holiday season. While this weight gain isn't dramatic, research shows it tends to stick and accumulate over the years. Fortunately those pounds can be avoided through mindful eating and following a few simple strategies. In anticipation to a party or event, don't skip meals throughout the day as this often results in overeating. It is especially important to have breakfast as research continues to tell us that people who eat a morning meal tend to consume fewer calories throughout the day. Include lots of fiber in your diet by filling up on fruits vegetables and whole grains. My husband and I stayed at a hotel over the weekend that included a brunch with the package. At brunch there was a huge bowl of cut up fruit into which we both indulged and added a pile to our plates. High fiber foods are high in volume and will satisfy hunger while being low in calories.
Holiday meals tend to be large, buffet style and include second and third helpings. While most wouldn't consider eating an entire cake, a common mistake is eating large portions of foods that are perceived to be healthy. It's important to include nutrient-rich foods in your diet but remember that these foods have calories too and should be consumed in moderation. Too much of a good thing is not necessarily better.

Employing all the techniques that you use year around to control calories and keep eating in control can be followed in December and January as well. Like using a smaller plate so less food fits on the plate and looks like more. Also, begin with vegetables and salad before heading to the entrees and dessert. Two of the favorites that have become Scheideman traditions are a crisp green salad that includes red pears and green apple slices for a festive spirit. I add a light vinegarette that is made with cider vinegar and maple syrup and top with some pecans or walnuts. Another favorite is combining winter vegetables like butternut squash, red beets, turnips and onions, cut up and tossed in olive oil and some seasonings and roasted in a hot oven until tender. Both are nutrient-rich and calorie-poor and full of flavor. Research shows that if you eat a green salad before the meal you can decrease the amount of calories consumed at the meal.

Eat slowly and savor every bite and wait ten minutes before going for seconds to determine if you are really still hungry. Remember you get more pleasure out of the first and last bites than any of the ones inbetween!

Have a Healthy, Happy New Year,
Marcia
















Monday, December 20, 2010

Have Your Turkey and Eat it Too!

While holiday food often gets a bad rap, turkey rises to the top as a lean, nutrient rich choice. Being the mainstay of the holiday meal it's the company it keeps that can get it into trouble. That means the side dishes that go along with the main course (turkey). Surprisingly however, the way in which the turkey is cooked doesn't change the calories and fat by much. Take a look see...

Roast Turkey
  • 663 calories
  • 37g fat
  • 211 mg cholesterol

Roast Turkey Legs

  • 643 calories
  • 37g fat
  • 241 mg cholesterol

Deep Fried Turkey

  • 603 calories
  • 34g fat
  • 228 mg cholesterol



The company kept by the turkey on the plate is quite another story however. For me, when all else fails there's always the vegetable, bread and or salad that I can depend on to help balance out the extra fat and calories that often come with a special feast. Unfortunately when the steamed green beans almondine turn out to be a cream soup laden green bean casserole all that goes out the window.


And it's not just the green beans, crusty whole grain dinner rolls have a habit of transforming into pumpkin nut bread or cinnamon rolls and a crisp green salad becomes pineapple, orange marshmallow sour cream combination during the holidays throwing the best laid plans out the window.

If you are the cook, try incorporating a healthier alternative. Believe me it is very much appreciated by all concerned. Not the cook? Offer to bring something. If nothing else, you will have a choice but my guess is that others will appreciate it as well. If you are like me, the fresh, lean choices are not only just as good but in many cases better than the more traditional fat and calorie laden sides.

Enjoy the holidays, just come out ahead on the other side.

Happy, Healthy Holiday Eating

Marcia

Tuesday, December 14, 2010

Let the Holidays Begin!


Let the holidays begin or should I say bring on all those familiar and overused excuses. Why is it that the period of between Thanksgiving and New Years Day becomes such an eating frenzy for so many of us? Shouldn't it be simply a time of celebration, appreciating what we are thankful for and visiting with family and friends? Unfortunately for so many people health takes the back burner and overeating, overdrinking and complaining about both takes over our mind and bodies.

Let's break the cycle this year - starting now. Yes, there is and will be a lot of food the trick is to make a plan on how to tackle the tough situations that haunt you each year. Whether it's office parties, eating out more often or long weekends away with family and friends decide how to best approach them before they happen. (It helps the regrets afterward.) Here are some ideas you might try:
  • Keep a regular eating routine - don't skip meals even if a big event lies ahead. Saving calories for later simply gives you permission to overeat
  • Grab a small snack on your way to an event - it helps you avoid overeating or drinking when you get there
  • Schedule exercise into your week just like you do meetings or parties
  • Concentrate on being social at the event and position yourself out of reach of the food table
  • Peruse the buffet table before you get in line that way you choose calories you will enjoy the most
  • When visiting friends bring along healthy foods or offer to go shopping for your host
  • Watch portion sizes when healthy foods are simply not available - half the size is half the calories
  • Take advantage of off nights to cook and eat healthy
  • Watch the alcohol calories - they can really add up

Focus on breaking even rather than losing weight - that is a victory! And above all enjoy the holidays for what they are a special time to celebrate the people in your life.

Happy, Healthy Holidays!

Marcia