Turkey Day Action Plan

Thanksgiving is a day of feasting with friends and family! It also kicks off the fun, yet stressful holiday season with a bang.

In speaking with clients, holiday weight gain seems be on the forefront of their mind, but as I said in a recent post, holiday weight gain is less of an issue than most expect and it isn't the only aspect of our health that we should be focusing on. Getting caught up on the number on the scale can prevent people from looking at the behaviors that may be keeping them from reaching their peak health, not necessarily just their "weight goal".

Looking at the actions that lead us to feel sluggish, stressed, susceptible to cravings, hungry or overfull can help us zone in on what simple changes we need to make in order to be at our best.

Thanksgiving is a great day to put a healthy living action plan in motion! Think about the actions or behaviors that you will engage yourself in on a typical Thanksgiving day.

• Think back to last year. What did your day consist of? Where could you have made subtle changes to make the day healthier?
• Now think about tomorrow and develop your "action plan". Think about the roadblocks that you faced last year that may come up again (i.e. no time for exercise because you were up late the night before or picking while cooking or getting caught up in the meal and overeating). How can you avoid or make changes to your behaviors this year to make it a healthier day?
• Pick one or two goals from the categories below that you will aim to achieve:

1. How I eat: Example: "Today I will make sure to fill half my plate with veggies" or "Today I will choose white meat vs. dark meat". Simple changes are still successes!
2. How much I eat: Example: "Today I will pick one dessert and enjoy each bite" or "Today I will cut my portions in half".
3. How I move: Example: "Today I will take a walk after dinner instead of sitting to watch the football game" or "Today I will wake up 30 minutes early to do morning yoga and start my day off right".
4. How I live: Example: "Today I will be sure to take deep breathes when I feel stressed" or "Today I will end my day with a 10 minute meditation".

7-Day Goal: Your T-Day action plan seems like the most appropriate goal this week!!

Have a great Thanksgiving! ~K

Two Days Till T-Day!

Thanksgiving is a yearly reminder to slow down, give thanks and enjoy our family, friends and food. Why not think about a few ways that you can harness these positive feelings into a few good deeds, for yourself and most importantly for others around you.

Do something for yourself:
Ready, set, go! Make it a healthy Thanksgiving this year by starting the day out with a Turkey Trot!
Go to this site below and on the right hand side of the page you can put your zip code in to find a Turkey Trot close to you!
http://www.active.com/running/turkeytrot.htm

Even if you are not a runner, make sure to plan for a walk, bike, hike or trip to the gym pre-feast! Believe me, you will thank me for this.
Do something for others:
I recently saw this article on MSN about what food banks need on their shelves right now. Food bank donations have been dwindling. Use this list as a guideline for what items most food banks are in desperate need of.

Here are the top foods needed by food banks this year:

• Proteins. Canned meats such as tuna, chicken or fish are high in protein and low in saturated fat. Peanut butter is rich in protein and high in monounsaturated and polyunsaturated oils, the "good fats." These are among the most expensive foods -- too expensive for food banks to buy large quantities.
• Soups and stews. They are filling, particularly the "chunky" soups, and contain liquid for hydration. In addition, soups can be filled with protein and vegetables.
  Rice and pasta. "They're really staples," Nowak says.
• In addition, grain-based foods, such as pasta, are a good source of fiber and complex carbohydrates. Cereal, including oatmeal. Breakfast cereals can be an additional source of protein, and most cereals today include a variety of vitamins and minerals.
• Canned vegetables, including tomatoes and tomato sauce. Studies indicate that canned vegetables have about the same nutritional value as fresh vegetables.
• Canned or dried beans and peas. A staple of diets as early as 6700 B.C., beans are a low-fat source of protein and fiber.
• Canned fruits. Only a small amount of vitamin C is lost in the canning process, making these a healthy choice.
• Fruit juice (canned, plastic or boxed). Make sure it's 100% juice.
• Prepared box mixes such as macaroni and cheese or Hamburger Helper.
• Shelf-stable milk. This includes dehydrated milk, canned evaporated milk and instant breakfasts.

7-Day Goal: What about my healthy body (i.e. ability to get my heels down in the downward facing dog, or ability to hit the 5 mile mark, ability to breathe in and out everyday!) am I most thankful for today? So many of us think about the things we would want to change about ourselves or our bodies. Today let's be thankful instead!

~K ......p.s. Tomorrow I am going to post some ideas for mapping out a healthy T-Day feast from start to finish!! It includes pie ;o)

Pears For Fall

This Thanksgiving try bringing a dessert to the table that is different, flavorful and full of nutrients! Pears are a sweet, juicy fruit once called "the gift of the gods". They are perfect for fall desserts.

Nutrient Content:
Pears are a good source of fiber (4 grams/pear), vitamin C (6.64 mg or 11% of DV), Copper (9%).

Common Varieties:
In the US the most common varieties are Bosc, Anjou and Comice pears.

Storage:
When you buy them they should be firm, but not too hard. They are unripe at this point. Bring them home and let them ripen at room temperature for a few days. If you want to slow this process down, simply leave them at room temperature in a paper bag. When they ripen they will be at their peak of juiciness, but most importantly, they will have their highest antioxidant level at this point as well! Perfect for warding of cancer and boosting your immunity.

Here are a few recipes from Eating Well for baked pears. Why not have your dessert and feel good about it too!!

ROASTED PEARS:
Roasted pears are a simple dessert on their own, or top with lightly sweetened mascarpone for a more decadent treat.
Makes 4 servings
ACTIVE TIME: 10 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
2-3 pears (about 1 pound)
1 tablespoon lemon juice
2 tablespoons sugar

1. Preheat oven to 425°F. 2. Peel, core and cut pears into 1/2-inch-thick slices. Toss the pear slices with lemon juice in a large bowl; add sugar and toss once again. Transfer to a baking pan large enough to hold the slices in a single layer. Roast, stirring occasionally to prevent scorching, until the pears are tender and golden brown, 25 to 30 minutes.

NUTRITION INFORMATION: Per serving: 84 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 22 g carbohydrate; 1 g protein; 3 g fiber; 0 mg sodium; 5 mg potassium.1 1/2 Carbohydrate Servings

POACHED PEARS:
1. 4 Bosc pears
2. 2 cups fruit juice (use a cranberry-based juice for the added flavor)
3. 3/4 cup sugar
4. dash of lemon juice
Simmer fruit juice, sugar and lemon juice in a heavy saucepan. Peel and core the pears and cut into slices. Place sliced pears into the poaching liquid. Simmer uncovered over low heat for 20 minutes or until pears are tender. You can cool this in the refrigerator and serve cold, or serve warm with a sprinkle of cinnamon or scoop of vanilla frozen yogurt.

7-Day Goal: How can I satisfy my sweet tooth today without feeling like I overdid it? Maybe try a fruit dessert or break off a small piece of dark chocolate. Both will leave you satisfied and provide antioxidants!!
~K

Where's the beef?

During these tough economic times, people are trying to save money on groceries and therefore cutting back on their meat consumption. A new PARADE poll revealed that 80% of shoppers surveyed have changed their habits in an effort to save money. Results indicate that 35% are preparing more meals from scratch, and 28% are buying more products in bulk.

Fifty-nine of those surveyed are cutting back in the meat department as well, by opting for chicken or bulk meat instead of beef or more expensive cuts of meats.

This trend has a silver lining to it! Consumption of red meat should be limited to no more than 2 times per week and I don't mean two 16-oz porter house size servings, I am talking about the recommended 3-4 oz serving that fits in the palm of your hand! Turning to leaner choices for the remaining weekdays is the way to go. Here are a few tips and a few recipe ideas from Good Housekeeping that make use of beans, a nice high fiber, lower calorie protein source.

• Go meatless at least once a week. Replacing meat with beans as your primary source of protein in a meal is an excellent way to cut down on fat and get extra fiber in your diet. If using beans is something new for you, just try to replace 1/2 to 3/4 in a recipe to start.
• If you decide to go with canned beans make sure to rinse them first to cut back on the excess sodium.
• Veggie burgers are a delicious alternative as well and children will really go for these if dressed up with cheese, lettuce and tomato!
• Replace ground beef with ground turkey. Turkey meat is wonderful at absorbing flavors so your family will never know that their favorite beef tacos are suddenly turkey tacos instead. This goes for chili as well....plus if you cut back on the even the turkey meat in your chili and add more beans as recommended in my first tip here, voila, two birds with on stone (no pun intended).

Three-Bean Tuna Salad
From Good Housekeepingtriple-tested at the Good Housekeeping Research Institute
This no-cook salad serves up heart-healthy omega-3 fats (the tuna) and nearly three-quarters of a day's worth of cholesterol-lowering fiber (the beans).
INGREDIENTS
1/2 lemon
1 tablespoon(s) extra virgin olive oil
1 1/2 stalk(s) celery, thinly sliced
1 green onions, thinly sliced
1/8 teaspoon(s) salt
1/8 teaspoon(s) coarsely ground black pepper
1 1/2 can(s) (15- to 19-ounce) assorted low-sodium beans such as white kidney beans (canellini), garbanzo beans, and pink beans, rinsed and drained
1 can(s) (6-ounce) chunk light tuna in water, drained and coarsely flaked
2 large Boston lettuce leaves or 1-2 cups of your regular salad greens
DIRECTIONS
From lemon, grate 1 teaspoon peel and squeeze 2 tablespoons juice.
In large bowl, stir together lemon peel and juice, oil, celery, green onions, salt, and pepper. Stir in beans until coated, then gently stir in tuna.
Serve bean mixture over lettuce

Black Bean Quesadillas
From RedbookThis recipe has been tested by Redbook
Our Black Bean Quesadillas are easy to prepare and popular with kids and adults alike. Serve this Tex-mex dish with fresh salsa, guacamole and sour cream.
INGREDIENTS
1/2 cup(s)
Monterey Jack cheese
1/2 cup(s)
crumbled goat cheese (or substitute another 1/2 cup shredded Monterey Jack cheese)
1/2 cup(s)
canned black beans, drained and rinsed
2 tablespoon(s)
red bell pepper, finely diced
1 small
green onion, thinly sliced
4
(6 to 8 inches each) flour tortillas
DIRECTIONS
Combine cheeses in medium bowl. Combine beans, bell pepper and green onion in another medium bowl. Lay 2 tortillas on a work surface, sprinkle with half of cheese mixture. Cover with bean mixture and remaining cheese. Top with remaining 2 tortillas, pressing firmly.
Heat a medium skillet over medium heat 2 minutes. Add one quesadilla and cook, turning once until golden and cheese has melted, 4 to 6 minutes. Repeat with remaining quesadilla. Cut each quesadilla into 6 wedges.

7-Day Goal: Look forward to the next so many days and plan a meatless dish or look at one of your meat meals and see if there is a way to substitute a leaner choice such as turkey, chicken or fish.

~K

Physiological Hunger vs. Actual Hunger

We are heading into the season where everywhere you turn you are bombarded with goodies, treats, sweets and in general a lot of food!! It is such a hectic time of year that we can start to go on autopilot and lose our focus on maintaining our healthy food habits. To keep yourself focused try taking this little quiz to assess whether or not you can determine the difference between your head hunger and your actual physical hunger.

Cravings vs. Hunger Quiz
Circle T for True or F for False for each question below.

T F 1. Even after a large meal, I still want dessert.

T F 2. I often have a gnawing feeling in my stomach.

T F 3. When someone mentions a food I love, I feel like eating.

T F 4. I feel light-headed after not eating for hours.

T F 5. When I drive by a restaurant, donut or ice cream shop, I want to eat.

T F 6. There is a time everyday when I feel hungry.

Circling “T” for statements 1, 3, and 5 usually indicate a psychological craving for food. If you answered “T” for situation 2 and 4, this indicates physical hunger. Situation 6 can be either.

Kelly Brownell, The LEARN Manual, 2000


This week and throughout the holiday season try to key into your "head hunger" vs "actual hunger". During those moments when you feel like you may just be eating on autopilot, just take a moment to slow down, gauge your hunger using the scale below and decide if it is your head talking or if you are in fact truly hungry.

9-Starving, cranky, irritable
8-Very hungry
7-Hungry-ready to eat (this is where you should be about 4 hours after a meal)
6-Beginning to feel hunger
5-Neither hungry or full
4-Comfortably full (this is what you are looking for after a meal)
3-Very full
2-Uncomfortably full (can you say Thanksgiving!)
1-Stuffed, feeling sick

Your goal is to eat to a 4 and let yourself get to a 7 about 3-4 hours later. If you go over you may notice you get over hungry and overeat.

7-Day Goal: Check in on your hunger levels this week pre and post meals. Notice any patterns?

~K

Warming Drinks Beware

Brrrr!!! It is cold out today....not as bad as I know it will get, but it is still starting to get a little chilly out there!! The weather is just about at the point where many of us will start to indulge in our favorite warm, cozy, flavorful drinks. Don't be fooled by some of these delicious concoctions as they may in fact be the hidden source of calories and fat keeping you from reaching your goals. Try to use skills like moderation and mindfulness when you are around these drinks. Make drinking them an occasion or a rare special treat.

Here are a few that top the list:
-Egg Nog
-Apple Cider
-Pumpkin, cinnamon, eggnog and other flavored lattes
-Hot Chocolate made with milk
-Hot Toddy's (made with tea, honey, brandy) Irish Coffees or Mulled Wine

Here is how some of them breakdown in terms of calories and fat:
Hot chocolate
-Cocoa packet made at home with water ~113 calories, 1.1 grams of fat, 21 grams of sugar
-No Sugar Added Cocoa packet with water ~57 calories, 0.5 grams of fat, 5.6 grams of sugar
-Starbucks Hot Chocolate, whole milk, no whipped cream, short (8oz) ~172 calories, 6.8 g fat
-Starbucks Hot Chocolate, 2%, no whipped cream, short (8oz) ~156 calories, 4.4 g fat
-Starbucks Hot Chocolate, non-fat, no whip, short (8 oz) ~123 calories, 1.2 g fat

Egg Nog
-Regular full fat- 340 calories (8 0z) and 19 grams of fat (11.3 are saturated fats)
-Light - 280 calories (8 oz) and 8 grams of fat

Apple Cider-8 oz, 116 calories 27 g of sugar

Hot Alcohol drinks
-The calories of these depends on how much alcohol is added and what proof as well. The higher the proof the higher the calories (i.e. 80 proof is 64 calories/oz and 100 proof is 82 calories/oz). Most drinks add about 1.5 oz of alcohol per drink. The Hot Toddy contains honey and that can be a variable ingredient as well that adds calories.

Toppings
-Whipped cream @ Starbucks-80 calories, 7.9 grams of fat
-Mini Marshmallows-10 mini-22 calories

A few solutions for keeping the calories in check when indulging in winter warming drinks are:
-Make ingredient substitutions. Get your drinks made with low or non fat dairy to save sometimes hundreds of calories.
-Keep your portions in check.
-Limit toppings.
-Try alternatives like flavored teas or add spices, cinnamon sticks or peppermint sticks.

7-Day Goal: Try a few new teas this week and stock up on a few boxes in the house to have at your fingerips on a cold day. If you are currently drinking a daily large drink, think about whether or not you could switch it up and get a small instead.

~K

Holiday Weight Gain

Hello,
I haven't posted in a bit!! Sorry about that. I went to Italy and Greece and when I came back I was overloaded with work. Now I am getting back on track. Just in time for the holiday season.

So how many pounds does one generally gain during the holiday season?
A) 3
B) 1
C) 10

The answer may surprise you. A study published in the Journal of the ADA (American Dietetic Association) in 2000 states that the average weight gain during the holiday season (time between Thanksgiving and New Years) is only about one pound. Many people would guess between five and ten pounds.

Some people might view that as a free pass to indulge at the all you can eat holiday buffet, but it is important to remember that even small gains each year add up over time. Among the entire population, weight gain during the 6-week holiday season explained 51% of annual weight gain. These results suggest that holiday weight gain may be an important contributor to the rising prevalence of obesity, even though absolute values for weight gain in this study were less than anticipated.

Here are some strategies for avoiding holiday weight gain:
-Don't save up calories on the day of an event. This strategy might make sense in your mind at first, but ultimately you will end up overindulging once you get to the party. Stick to your normal eating schedule, eating every 3-4 hours and try to have a snack that is high in protein and fiber before you go to the party. An example might be a handful of mixed nuts and fruit or a piece of whole grain bread with peanut butter and fruit on the side.

-Step away from the buffet. If you are standing next to the food you will be more likely to pick at the food, even when you are no longer hungry. Take your plate and move to another area of the room. Take your focus off of food by engaging in conversation with friends and family.

-Map out your holiday events on a calendar at the start of the season or take it week by week. Some people feel that this helps them keep their holiday event schedule in perspective. It helps to see that although the season lasts for weeks, the number of days that you can stay on track with your healthy eating plan still outnumber the days when you may be more apt to overindulge. Every Sunday look ahead at what holiday functions you might have that week. To stay on track, map out things like when you will exercise during the week, when you will need to pack a high fiber/high protein snack for "pre-event" munching or when you need to go grocery shopping to fill your house with healthy options. The more you plan and focus on making healthy decisions on non-event days, the better you will feel.

-Don't deprive yourself. This is another one of those strategies that may backfire on you. Instead, break down the holiday meals or options at the buffet into food categories like appetizers, main dishes and sweets. Then decide from what group you will pick a higher calorie option from. If you look down the line and see your favorite appetizer and dessert, make a decision to either partake in only one or have a tiny portion of both. Then focus on filling the rest of your plate with lower-calorie, high fiber foods like fruits, veggies, whole grains and lean proteins.

-Offer to bring foods to the party that you know you will enjoy without breaking the calorie or fat budget.

-Allow 20-30 minutes to let your fullness settle in before you consider going back for seconds. If you decide that you are in fact still hungry, cut the portions of your seconds in half.

I will continue to post during the holidays to help you maintain your healthy living plan between now and the new year!!

7-Day Goal: Today might be a good day to take out that calendar and fill in a couple of holiday events you already know will come up. Start now to look at what days you may be able to fit in some extra exercise. Also today ask yourself in what ways you may be able to take the focus off of food during the holidays? Could you have the office group focus on a low-fat recipe exchange instead of a cookie exchange this year for example or find new fruity dessert recipes to serve at your holiday party?

Let's have a healthy, fun holiday season!

It's good to be back!!
~Kristina


(resource: J Consult Clin Psychol. 2008 Jun;76(3):442-8. Links Holiday weight management by successful weight losers and normal weight individuals.Phelan S, Wing RR, Raynor HA, Dibello J, Nedeau K, Peng W.Department of Psychiatry and Human Behavior, Brown Medical School, Providence, RI 02903, USA. sphelan@lifespan.org)