Sara Zook, RDN, CD, CPHWC

YIKES! What can we do to change this?

Did you know, the average person consumes an extra 300-600 calories a day between Thanksgiving and New Year's,

which translates to an extra 3-6 pounds heading into January?

600 calories?

Panera – frosted cookie 450 Calories 21 g Total Fat

160 mg Sodium 63 g Total Carb

1 g Fiber 4 g Protein

Perkins – slice of “Sugar-free” Apple Pie

370 Calories 15 g Total Fat

420 mg Sodium 52 g Total Carb

2 g Fiber 5 g Protein

CHALLENGE Maintain your weight during this time.

WEIGH-IN: November 13-16

WEIGHT-OUT: January 2-5

All those who gain less than 2% of their pre-holiday body weight (or lose weight),

will be entered into a prize drawing!!

Maintain Don’t Gain

Don't skip meals.

Eat regular, light meals to avoid feeling ravenous at holiday meals and help control the temptation of holiday treats.

Drink lots of water.

Takes the edge off your hunger

Helps control mindless munching

Avoid high calorie glasses of soda, punch, egg nog, and alcohol

Have a snack stash.

Keep healthy snacks on hand while shopping, running holiday errands, etc. to help avoid high calorie convenience foods.

Snack on raw celery, carrots, whole grain crackers and fruits as appetizers.

Make your first choice off the table protein and vegetable.

Gum - It! Try chewing gum to help keep from over-snacking.

Holiday Helpers

Focus on the people you’re sharing your meal with.

Ask questions and really listen to your companions.

Socialize away from the sight of the food.

People who tend to overeat are "food suggestible" so just hanging around food causes them to eat more than they need.

Mindful Gatherings

Decide how you want to feel when you’re done eating. Stuffed and miserable?

Or comfortable and content?

Eating the right amount of food is not about being good but about feeling good.

Put one small bite in your mouth. You only have taste buds on your tongue so the flavors of a

large bite of food are lost on your teeth, cheeks, and the roof of your mouth.

Mindful Eating

Set your fork down between bites.

If you begin to load your next forkful while still chewing - your attention will be on the next bite, not the one you are eating now.

And if you are focused on the next bite of food instead of the one you’re eating, you won’t stop eating until there are no more forkfuls.

Mindful Eating

Mindful and intuitive eating can help you avoid the

"anything and everything goes" vacation mentality as well as the pendulum swing from restriction to excess

It can guide you to choose foods you truly want and leave the rest, ultimately increasing satisfaction.

When you give yourself permission to have—and enjoy—the pumpkin pie at Thanksgiving, you may be more likely to say "no thank you" to the store-bought sugar cookies in the break room.

OBSERVE Yourself

Are you eating just because?

it is on the table on your plate because you paid for it it’s free because someone made it

Before having a cookie, a piece of fudge or other holiday treat from the break room, check your hunger level.

If you’re hungry and you choose a favorite food to satisfy you, remember to sit down and eat it mindfully – no guilt.

Deal with Food Pushers with a polite but firm, "No, thank you.“ If you're concerned about hurting their feelings, ask for the recipe or a small portion to

take home with you for another meal. It isn't your responsibility to make someone happy by overeating, even if it took hours to

prepare a specialty holiday dish.

Obligatory Eating

Skip the store-bought goodies, the dried-out fudge and

the so-so stuffing.

If the food you select doesn't taste as good as you expected, stop eating it and choose something else.

Choose food carefully by asking yourself what you want and what you need.

Be a Food Snob

1-2-3-4-5-6-7-8-9-10

Choose the foods you can’t live without, but pass on others that aren’t as important to you.

Ehh, it’s ok. I’ve been

waiting all year!

Rate it!

EAT THE BEST – LEAVE THE REST!

Party Time!

Don’t go hungry!

Bring a healthy dish to pass so you have something to fall back on

Stay in control – eat only what you want to, don’t let others influence or persuade you

Find a fellow “healthy eater” – there is strength in numbers!

Skip the plate

Don’t drink your calories!

Think of your appetite as an expense account. How much do you want to spend on appetizers or the

entrée?

Do you want to save some room for dessert?

Go through this process mentally to avoid eating too much food and feeling uncomfortable for the rest of the evening.

LOSING weight is much harder than

NOT GAINING IT in the first place.

Calories on Credit?

Increase your steps – decrease your sedentary time Choose lower fat options – cut back on carbs between meals Daily self-monitoring (tracking or weighing) Set a fruit/vegetable goal

1. Permission (you are in charge) to choose enjoyable food and eat it in satisfying amounts. 2. Discipline to have regular and reliable meals / snacks and to pay attention while you eat.

*When you eat what you want – you feel guilty *When you eat only what you think you should – you feel deprived

Unpack your bags from the eating guilt trip!

And make the holidays more enjoyable, even with good food.

Holiday Helpers

Sweet Potatoes

~500 calories per serving ~100 calories per serving High in fiber, vitamins C & A!

Sweet Potato Casserole with Marshmallows

Roasted Sweet Potato Wedges with Olive Oil & Herbs

Pick Your Turkey Wisely

Dark Meat with Skin

(4 oz)

Calories: 251 Total Fat: 13 g

Saturated Fat: 4 g

Dark Meat No Skin

(4 oz)

Calories: 212 Total Fat: 8 g

Saturated Fat: 2.7 g

White Meat No Skin

(4 oz)

Calories: 153 Total Fat: 1 g

Saturated Fat: .25 g

Be Smart About Your Slice!

Pecan Pie

503 calories

27 g fat

Apple Pie

411 calories

19 g fat

Pumpkin Pie 316 calories

14 g fat

Use nonfat condensed milk instead of the full-fat version and save

4 more grams of fat per slice!

Good source of fiber, vitamin A, and beta-carotene!

Sip Smart!

BEST Light beer (12 oz) Calories: 64-100

Champagne (5 oz) Calories: 100

Red/White wine (5 oz) Calories: 120

Spiced cider with rum (8 oz) Calories: 150

Regular/dark beer (12 oz) Calories: 150-200+

Vodka tonic (one) Calories: 200

Mulled wine (5 oz) Calories: 200

Holiday punch (8 oz) Calories: 234

Hot Buttered Rum (8 oz) Calories: 292

Eggnog with rum (8 oz) Calories: 370

Peppermint Hot Chocolate (8 oz) Calories: 380

WORST

French Onion dip

OR Dill dip?

Eat This or That?

French Onion wins, thanks to its creamy-ingredient ratio: It's about 3 parts sour cream, 1 part mayo. Neither of these popular dips is a nutritional “good choice”, so moderation is key. The Dill? 50% mayo! Mayo tbsp = 50 cals, 5g fat Sour cream tbsp = 30 cals, 2.5g fat

On a cheese tray – cheddar and Townhouse crackers

OR

mozzarella and Triscuit crackers?

Eat This or That?

Go for healthier selections such as mozzarella (1 oz = 72 cals and 4g fat) and Triscuits (10 crackers = 160 cals / 3g fat). Brick cheddar has 113 cals / 9g fat per oz. Townhouse crackers have 180 cals / 10 g fat per ten crackers. Tip - if you choose the hard cheeses – skip the cracker.

A. Gingerbread cookie

B. Peanut blossom cookie

C. Sprinkled sugar cookie

Eat This or That?

C – an unfrosted sugar cookie is about 100 cals/3g fat (Frosting – double the calories) Gingerbread – 180cals/4.5g fat Peanut blossom – 150cals/8g fat

What percentage of your extra holiday calories

likely come from fat?

A. 10%

B. 25%

C. 40%

D. 70%

Quiz Time

C - so make sure you snack on filling, high-fiber foods like veggies and fruits

before indulging in an “extra” holiday food or beverage. Fat is the most calorically dense (9 calories/gram vs 4 for protein and carb), and tends to be consumed more at the holidays due to the increase of baked goods, sauces, beverages, and added condiments.

How does eating with friends and family affect how much you eat? A. You eat ½ of what you would normally eat alone

B. You eat about the same as you would if you were alone

C. You consume 10% more than you would alone

D. You consume 50% more than you would alone

Quiz Time

D. A study by Penn State University found that when people ate among friends or

family, they consumed about 50% more than if they were alone or among strangers. Barbara J. Rolls, Ph.D., professor of nutrition at Penn State, theorizes that drinking and watching others indulge lowers our resolve, and that conversation prolongs the meal and distracts us from calorie counting.

Drinking an increased quantity of alcohol makes it harder for your body to burn off fat.

A. True

B. False

Quiz Time

True. Alcohol slows the breakdown of fat. In one study, people drank 100 grams of alcohol - about six drinks - and their ability to burn fat dropped more than 30%. Fat is burned or metabolized in our liver. But when we drink alcohol, the alcohol burns instead of fat.

MAKEOVER Dinner

Traditional Thanksgiving Dinner 6 oz dark and white meat turkey 340 calories ½ cup candied sweet potatoes 150 calories ½ cup mashed potatoes with butter 150 calories ½ cup cranberry sauce 190 calories ½ cup green beans with butter 150 calories ½ cup Brussels sprouts in cream sauce 200 calories ½ cup gravy 150 calories Pumpkin pie with whipped cream 450 calories 1780 Calories Lite and Flavorful Thanksgiving 4 oz skinless white meat turkey 160 calories ½ cup roasted sweet potatoes 95 calories ½ cup garlic mashed potatoes 100 calories ½ cup cranberry and apple sauce 70 calories ½ cup green beans 25 calories ½ cup Brussels sprouts 25 calories ¼ cup low fat gravy 45 calories Crustless Pumpkin pie 165 calories 685 calories

Now that your plate is empty…

Wait 10 minutes to see if you really are still hungry

Get active! Take a Walk Play a game of Football Go Sledding Build a Snowman

We can’t “undo” the calories from foods we have eaten, but we can move more to balance out our intake by the end of the day.

Look for opportunities for physical activity!

Make your workouts a top priority – you will have more energy, ward off illness, and be in better spirits for holiday activities.

Walk around the mall a couple of times before going in.

Take a couple of 15 minute walk breaks daily.

Walk with family/friends during get-togethers.

Go bowling instead of to the movies.

Get Moving!

Food Consumed: 30 Minutes Of: Calories

burned

2 sugar cookies with buttercream frosting General aerobics 255

½ cup hot spinach and artichoke dip Running (5 mph) 315

12 ounce mixed drink (rum and soda) Ice skating 275

2 gingerbread cookies Basketball 180

1 cup of caramel popcorn Household cleaning 125

slice (1/8) of cheesecake Jumping rope 400

2 chocolate truffles Snow-blowing (walking) 175

1 packet hot chocolate mixed with water, with 6-8 marshmallows on top Ping pong 160

1 candy cane Wrapping presents 60

3 ounces of prime rib beef roast Shoveling snow 220

2 chocolate covered cherries Water aerobics 160

Eat…then Move!

*Based on calories burned after 30 minutes for a 175# person.

Tips to Take Home:

Watch portion sizes Make the most of your food choices Eat slowly and enjoy your food Try healthy substitutions when able Get plenty of rest so you don't

become fatigued Allow yourself some holiday

treats—don't completely deprive yourself! Indulge for a night – not a season!

Incorporate exercise – 10 minutes here and there adds up!

Healthy Holidays – Maintain Don’t Gain

QUIZ

Name: _______________________________

1. What are the best mindful eating techniques around the holidays?

a. Choose foods that rate high on your value scale

b. Put your fork down between bites and talk to your guests

c. Socialize away from the food table

d. All of the above

2. What are the best tips for eating at a holiday party?

a. Eat all of the food the host(ess) makes, you don’t want to hurt their

feelings

b. Pile up your plate a couple of times

c. Bring a healthy dish to pass, don’t go hungry and limit how much you

drink your calories

3. “A peanut butter blossom cookie is a better choice than a sprinkled sugar

cookie”.

a. True

b. False

4. “Drinking an increased quantity of alcohol makes it harder for your body

to burn off fat.”

a. True

b. False

5. Which healthy habits during the holidays can ward off weight gain?

a. Watch portion sizes

b. Eat slowly and enjoy the foods you choose

c. Increase your steps and activity level

d. All of the above