Monthly Archives: November 2011

29 11, 2011

Appetizers, Alcohol, Desserts…. Oh my!

November 29th, 2011|Nutrition|Comments Off on Appetizers, Alcohol, Desserts…. Oh my!

Let the parties and festivities begin. We are in the holiday party season. I’m sure some of you have parties scheduled for this weekend. How do you stay on a healthy eating plan and still enjoy the party?

The three nutrition pitfalls of parties, dinners or events are usually the appetizers, alcohol/beverages, and desserts. Try to pick one to have versus all three. A regular meal at home doesn’t include an appetizer, soup/salad course, main entree and dessert every night with alcohol. Try not to let every party or event include all of it either. You can get through the holiday season and maintain a healthy weight.

Remember to avoid “saving up” for the party by skipping meals. If you do that you only slow down your metabolism and allow your body to store everything that is taken in at the next meal.

If you are having party after party you cannot treat each one as a special occasion. They are now apart of your normal day-to-day schedule. So make sure that the meals are moderate with a balance of lean protein, fresh vegetables and whole grains.

22 11, 2011

Thanksgiving……….. just a meal

November 22nd, 2011|Nutrition|Comments Off on Thanksgiving……….. just a meal

Even though it is the general tradition to “save up” your calories for your meal on Thanksgiving………… that is actually the opposite of what you should do for a healthy weight or speedy metabolism.
Eating less (restricting) or skipping meals for a one large meal actually slows metabolism. Treat your Thanksgiving meal just as another meal, have some:
1. Lean protein, white meat turkey about palm size.
2. Grain source. My advice do not spend your calories on the foods you can eat everyday, ie bread or mashed potatoes. Have your aunt’s famous stuffing she only makes on Thanksgiving or your grandma’s pumpkin pie. If you can eat the foods everyday like corn skip it and have your favorites. Try to keep the portion to about the size of your fist.
3. Vegetable. If roasted or steamed about 1-2 fists portion size, if in a sauce or casserole about 1/2-1 fist.
If you treat it as any other meal you will also have more leftovers to enjoy with less cooking for a couple days!
You could also start a family tradition of going for a walk after the meal or there are several turkey trot races in the area.Happy Thanksgiving!

15 11, 2011

"the freshman 15"

November 15th, 2011|Nutrition|Comments Off on "the freshman 15"

A study now sites that the proximity of a dining hall effects the rate of weight gain. Journal of Adolescent Health

Jeanie Alter, PhD, of the School of Health, Physical Education, and Recreation at Indiana University, states, “Location is not only important in real estate; it’s also important when it comes to health behaviors, and proximity of food and exercise facilities influences our behavior.” Those that live in dorms with on-site dining halls gained on average 2 more pounds than those that had to walk to farther for their meals.

Also, living closer to a gym increased the frequency of exercise as well. Research shows that if you live more than 12 minutes away or have to pass your home to go to your fitness facility; you are more likely to skip the workout.

How can you return to healthier behaviors? Start small. The small changes make the biggest impacts. Start with eating consistently small meals and snacks through out the day. This will also help you get ahead of the holidays.

8 11, 2011

Get ahead of the holiday………

November 8th, 2011|Nutrition|Comments Off on Get ahead of the holiday………

I know you do not want to hear it but before you know it we are in the holiday season. My challenge to you is get ahead of the holiday pounds. Let’s start a healthy routine now to get a jump-start on establishing healthy habits.

Our bodies love consistency, for better or for worse. If you are currently in the habit of skipping breakfast or lunch, let’s start with incorporating breakfast or lunch as a goal today. Meal skipping is the number one way to slow down your metabolism. It also leads into eating more at the next time you do eat.

If you have been in the habit of “saving your calories” for the dinner our or the meal at the party and do not eat all day…… Please STOP! This actually causes your metabolism to slow down. It takes 2-4 weeks to change a behavior into a habit. Let’s get started now and before the holiday parties start you will have healthy habits. Then we can avoid the New Year’s Resolution weight loss.

1 11, 2011

Leftover Candy?

November 1st, 2011|Nutrition|Comments Off on Leftover Candy?

Still have candy left over? Consider these other ways to utilize the Halloween candy:
• Donate it to a local food bank or shelter. While it is not the healthiest choice a few pieces may be a welcomed treat.
• Consider a sending a treat package overseas to our troops- they’ll appreciate being included in the holiday festivities.
• Make treat bags and visit a local long term care center. Have the kids pass it out to the residents. They will appreciate the visit.
Most important- keep the focus on fun.