Tag Archives: holiday eating

The Happy, Healthy Holiday Plate – Tufts

It’s possible to make healthy choices and still enjoy the holidays. Tufts Health & Nutrition Letter has some useful suggestions.

Celebrations often lead to overindulgence, unhealthy choices, and unwanted weight gain. Here are some tips for keeping holiday meals happy and healthy:

bread food plate light

Photo by Element5 Digital on Pexels.com

Make new traditions…and update the old: Many holiday dishes are high in added sugars or salt. Consider making new traditions: try roasted string beans with slivered almonds in place of creamy string bean casserole, for example. Or look for recipes that substitute ingredients to “lighten” traditional dishes. Continue reading

Leave a comment

Filed under Exercise, exercise benefits, holiday eating, holiday weight gain, overeating, portion control, portion size

Holiday Eating Tips – Mirror Post

1. Avoid carrot sticks. Anyone who puts carrots on a holiday buffet table knows nothing of the Holiday spirit. In fact, if you see carrots, leave immediately.. Go next door, where they’re serving rum balls.

2. Drink as much eggnog as you can. And quickly. It’s rare. You cannot find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It’s not as if you’re going to turn into an eggnog-alcoholic or something. It’s a treat.. Enjoy it. Have one for me. Have two. It’s later than you think. It’s Christmas!

3. If something comes with gravy, use it. That’s the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.

4. As for mashed potatoes, always ask if they’re made with skim milk or whole milk. If it’s skim, pass. Why bother? It’s like buying a sports car with an automatic transmission.

5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Holiday party is to eat other people’s food for free. Lots of it. Hello?
Continue reading

2 Comments

Filed under Exercise, healthy eating, healthy living, holiday eating, holiday weight gain

Holiday tips on healthy eating

I think it is always a good idea to have a game plan. Hopefully, this will help you to enjoy your holiday eating more.

Happy Thanksgiving!

Eat less; move more; live longer. Those words are the mantra of this blog. I realize that they are also easier said than done especially at this time of year – holiday season.
nugget-markets-holiday-meal-20121
We seem to be hard-wired to celebrate by eating. Maybe it goes back to the time we had to hunt for our food. When we managed to kill something edible that was reason for celebration and we did. We ate our fill because we didn’t know when our next meal would be. But, times have changed and a trip to a supermarket is enough to feed an entire family for a week. So there is no need to eat till we are bursting at any single meal or event.

The holidays are a particularly trying time. There are various family celebrations along with parties at friends and neighbors. Each is a special form of temptation that we have to deal with. Continue reading

Leave a comment

Filed under Exercise, exercise benefits, holiday eating, holiday weight gain, thanksgiving

Tips for fixing a healthy Thanksgiving meal

The holidays are fast approaching with Thanksgiving looming large on our calendar. Here are some very useful tips from Rush University Medical Center for fixing that holiday meal without taxing your friends and family.

Prepare a feast fit for … your waistline
Thanksgiving is known for quality time around the table with friends and family — and for its large portions of indulgent dishes.

54ead6c10d391_-_thanksgiving-elegant-food-1114-xln.jpg

It is easy to overeat when faced with so many delicious foods. In fact, research suggests the average Thanksgiving meal contains a whopping 3,000 to 4,500 calories, which is far more than the average man or woman needs in an entire day.

Here are some tips and tricks to lighten up some of your favorite Thanksgiving dishes — so you can impress your friends and family with a feast that’s as nutritious as it is delicious.

To reduce sodium:
Use reduced sodium, or unsalted chicken broth or stock when making mashed potatoes or stuffing.
Add flavor with herbs and spices like rosemary, thyme and garlic instead of salt.
Canned vegetables tend to be high in sodium, so read the labels and choose low sodium varieties. Or opt for fresh or frozen veggies instead.
To cut sugar:
Sugar provides texture and tenderness to baked goods such as muffins and cakes. However, baked goods often contain a lot of sugar.

Cutting the sugar in your recipe will save you excess calories without compromising your dessert. Start by reducing the sugar by one quarter. If you’re satisfied with the taste and texture, try cutting the sugar in half. This can save you approximately 200 to 400 calories (for ¼ cup and ½ cup of sugar, respectively) per recipe. Continue reading

6 Comments

Filed under holiday weight gain, thanksgiving, weight control

Some midweek holiday food funnies …

The week between Christmas and New Year’s is always a limbo period. It’s shortened by the holidays and we are preoccupied by the social turmoil. So, here are some humorous items on holiday fare.

funniest-quotes-on-the-internet-013

funny-83.jpg

adfaef9a692734053c68b5d8b9b44626

clr81qpwgaaxtfy

Happy holidays!

Tony

5 Comments

Filed under holiday eating, holiday weight gain

13 Ways to keep free radicals away and why you should

I have always entertained a hint of confusion about free radicals and antioxidants. For one thing they are counterintuitive. Free is good normally and anti is against. Yet, we need antioxidants and don’t want free radical accumulation. What’s up with that?

So, I was most pleased to run across the following informed discussion of that very subject in The Conversation.

The holiday season is in full swing, and with it comes time for family celebration while gathering around tables full of delicious foods with seasonal spices! But it can also be a stressful time of year, with substantial meal preparation as well as stress in the gut from digesting highly caloric and rich foods. Your food choices can help reduce stress in your body.

Traditional holiday meals are laden with salt, fat and sugar, which can spike blood glucose and insulin levels when eaten in excess all in one day. They also, alas, can increase the amount of free radicals, or molecules with unattached electrons, in the body, which can do serious cellular damage.

We hear a lot about antioxidants, and we are encouraged to eat foods that are rich in them. But what exactly are they, and why do we need them? As a researcher who examines cellular damage, I will explain the oxidative process and why it’s important to curb it. Continue reading

6 Comments

Filed under anti oxidant, antioxidants, free radicals, holiday eating

How to battle holiday weight gain – Rush

In deference to the upcoming Thanksgiving holiday which ushers in the holiday season, I published yesterday my post – Healthy eating tops for the holidays.

I thought this write up from Rush University Medical Center was a worthwhile follow up. The Rush dietitian has some good detailed suggestions and examples.

Trying to lose weight during the holiday season may be unrealistic, given that the average American gains one to five pounds between Thanksgiving and New Year’s Day, a six-week span marked by celebrations, eating and drinking.

This is especially true for people who are already overweight.

18108543-Tray-with-cooked-food-on-showcase-at-cafeteria--Stock-Photo

A review of studies evaluating holiday weight gain determined the average gain between Thanksgiving and New Year’s to be only 0.8 pounds. However, people who were already overweight or obese gained as much as five pounds. A more recent evaluation also found that obese people experienced greater increases in body fat over the holiday season compared to people in the normal weight range. Continue reading

3 Comments

Filed under holiday eating, holiday weight gain, Weight, weight control, weight loss, weight mainetenance

Healthy Eating Tips for the Holidays

I think it is always a good idea to have a game plan. Hopefully, this will help you to enjoy your holiday eating more. This is a reblog from a previous holiday season, but I think the ideas are still worth reading.

Happy Thanksgiving!

Tony

One Regular Guy Writing about Food, Exercise and Living Past 100

Eat less; move more; live longer. Those words are the mantra of this blog. I realize that they are also easier said than done especially at this time of year – holiday season.
nugget-markets-holiday-meal-20121
We seem to be hard-wired to celebrate by eating. Maybe it goes back to the time we had to hunt for  our food. When we managed to kill something edible that was reason for celebration and we did. We ate our fill because we didn’t know when our next meal would be. But, times have changed and a trip to a supermarket is enough to feed an entire family for a week. So there is no need to eat till we are bursting at any single meal or event.

The holidays are a particularly trying time. There are various family celebrations along with parties at friends and neighbors. Each is a special form of temptation…

View original post 302 more words

Leave a comment

Filed under holiday eating

Healthy Eating Tips for the Holidays

Eat less; move more; live longer. Those words are the mantra of this blog. I realize that they are also easier said than done especially at this time of year – holiday season.
nugget-markets-holiday-meal-20121
We seem to be hard-wired to celebrate by eating. Maybe it goes back to the time we had to hunt for our food. When we managed to kill something edible that was reason for celebration and we did. We ate our fill because we didn’t know when our next meal would be. But, times have changed and a trip to a supermarket is enough to feed an entire family for a week. So there is no need to eat till we are bursting at any single meal or event.

The holidays are a particularly trying time. There are various family celebrations along with parties at friends and neighbors. Each is a special form of temptation that we have to deal with.

I think one of the most important concepts to keep in mind in the holiday season is that weight control is a lifetime job. You can’t do it one day and then forget about it, or worse, celebrate by binge-ing on sweets as soon as you lose a pound or two. You also cannot wreck your progress in one day any more than you can solve your weight problem in one day. Think of it as a long continuum. Most importantly, during the holidays, don’t get down on yourself and wallow in guilt because you overdid it on one occasion. The damage from that is much worse than just an extra pound or two. Guilt hurts your heart and makes a positive outlook more difficult.

If you carry the sense of continuum with you in the holiday season, it may help you to steer an even keel through these difficult seas. First, when you are at a party with ‘a spread,’ snack on the carrots instead of the chips. You can work on filling your belly that way and not jam in a bunch of empty calories. Second, if you do overindulge try to eat light the next day. Give your system a chance to reset and find normality. Remember the continuum. Strive for balance. Third, keep portion sizes in mind. You can enjoy the taste of something without eating a plate full of it.

Finally, keep active. Don’t let your exercise program slip. Two reasons: It will help you to burn excess calories and your body needs to work every day. Use it or lose it is the irrefutable law of the body.

I hope this helps you to enjoy the holidays a little more and feel a little less guilty about your eating.

Tony

Leave a comment

Filed under holiday eating

Healthy Holiday Eating with Ayurveda

Over the past few years I have become more and more impressed with Ayurvedic medicine. I am less than a novice at it, but I was impressed with the common sense suggestions in this.

I hope you will be, too.

06bdcf6b-4085-4e0f-a77a-0e347747a530

Tony

 

 

Source: Healthy Holiday Eating with Ayurveda

Leave a comment

Filed under Ayurvedic medicine, holiday eating, Uncategorized

Healthy Holiday Eating Tips #3 – Turkey Dinner

To continue the series begun several blog posts back, herewith a breakdown of the average Thanksgiving turkey dinner.

Roast Turkey and Stuffing

The average holiday dinner contains 4,000 calories and 229 grams of fat, according to a presentation by Holly Herrington, MS RD, before Northwestern Memorial Hospital’s Healthy Transitions Program®.

Herrington broke down the meal’s main offenders:
Pecan pie – 500 calories per slice
One cup stuffing – 350 calories
Six ounces of dark meat 350 calories
Clearly, just these three elements amount to more than half of a normal person’s daily calorie allotment of 2000 calories.

Here are some calorie estimates to work with:

Turkey
– four ounces = 160 calories, with gravy 260 calories
Sweet potato
– one medium = 110 calories
– candied = 305 calories
Mashed potatoes
– one cup = 210 calories
Biscuits
– one = 250 calories, without butter

Here are Nurse Herrington’s suggestions for a healthier Thanksgiving dinner.
Turkey white meat with skin – one cup diced = 276 calories
Bread stuffing – 1/2 cup = 190 calories
Mashed potatoes (whole milk and butter added) – 237 calories
Whole kernel corn (canned) – 1/2 cup = 60 calories
Turkey gravy (canned) – 1/2 cup = 60 calories
Dinner roll (white) – one roll = 120 calories
Butter – one tablespoon = 100 calories
Pumpkin pie (Libby’s recipe) – 1/8 of pie 319 calories

Total calories for this dinner = 1050 with 63.45 grams of fat – 102 grams of carbohydrates and 97 grams of protein.

Clearly this attention to portion control cuts the holiday feast down to manageable proportions. It still amounts to half of a 150 pound person’s 2000 calorie per day budget, but it lets you enjoy the day without blowing up your calorie allotment.

Tony

Leave a comment

Filed under holiday eating, turkey, Weight

Healthy Holiday Eating Tips #2

As I said in the first Healthy Holiday Eating Tips focus on weight maintenance in this period. Give yourself a break and take some pressure off. On average, people gain at least five pounds over the holidays. Over a 10 year period with no weight loss, that comes to 20 more pounds. So, strive for maintenance over weight loss in this period.

images

It helps to see the period in perspective. December 1 through 24 and 26 through 30 are not holidays. You can allow yourself to enjoy the day of the holiday. Just exercise control on the remaining 29 days of December.

Continue to purchase healthy foods, control your portion sizes and eat on a regular schedule. DON’T FORGET to exercise. Enjoy your favorite holiday treats, but in modest portions, eat slowly and savor the taste and texture.

Try to practice moderation.

Tony

Leave a comment

Filed under calories, holiday eating, Weight

Holiday Healthy Eating Tips #1

As the holiday season extends for several months, I thought it might be useful to publish a number of items on eating healthy in this period.

Back in October I wrote a general guide on holiday eating.

t1208reyes-holiday_feat1_6

Herewith the first of a series.

Because of the extra emphasis on celebrating with food in this period focus on weight maintenance rather than weight loss. This will be more easily achievable and will reduce the stress level for you. This way you won’t set yourself up for failure with unrealistic goals.

DON’T plan starting a diet in the New Year. The anticipation of restrictions on your eating can set you up for binge-type eating over the holiday period.

Make sure you get in some exercise. Don’t let your exercise program evaporate.

Tony

Leave a comment

Filed under calories, holiday eating, Snacking, Weight

Healthy Eating Tips for the Holidays

Eat less; move more; live longer. Those words are the mantra of this blog. I realize that they are also easier said than done especially at this time of year – holiday season.
nugget-markets-holiday-meal-20121
We seem to be hard-wired to celebrate by eating. Maybe it goes back to the time we had to hunt for  our food. When we managed to kill something edible that was reason for celebration and we did. We ate our fill because we didn’t know when our next meal would be. But, times have changed and a trip to a supermarket is enough to feed an entire family for a week. So there is no need to eat till we are bursting at any single meal or event.

The holidays are a particularly trying time. There are various family celebrations along with parties at friends and neighbors. Each is a special form of temptation that we have to deal with.

I think one of the most important concepts to keep in mind in the holiday season is that weight control is a lifetime job. You can’t do it one day and then forget about it, or worse, celebrate by binge-ing on sweets as soon as you lose a pound or two. You also cannot wreck your progress in one day any more than you can solve your weight problem in one day. Think of it as a long continuum. Most importantly, during the holidays, don’t get down on yourself and wallow in guilt because you overdid it on one occasion. The damage from that is much worse than just an extra pound or two. Guilt hurts your heart and makes a positive outlook more difficult.

If you carry the sense of continuum with you in the holiday season, it may help you to steer an even keel through these difficult seas. First, when you are at a party with ‘a spread,’ snack on the carrots instead of the chips. You can work on filling your belly that way and not jam in a bunch of empty calories. Second, if you do overindulge try to eat light the next day. Give your system a chance to reset and find normality. Remember the continuum. Strive for balance. Third, keep portion sizes in mind. You can enjoy the taste of something without eating a plate full of it.

Finally, keep active. Don’t let your exercise program slip. Two reasons: It will help you to burn excess calories and your body needs to work every day. Use it or lose it is the irrefutable law of the body.

I hope this helps you to enjoy the holidays a little more and feel a little less guilty about your eating.

Tony

1 Comment

Filed under health, healthy eating, healthy living, holiday eating, portion control, portion size, Weight