THANKSGIVING- HOLIDAY ALTERNATIVES

WEBMD "When it comes to successful weight

loss, our research showed that our emotions and our thoughts seem to actually play a bigger role than environmental cues -- we eat in response to feelings -- and for many people, the holidays can drum up a whole treasure chest of feelings, both good and bad," says Niemeier, a researcher with Miriam Hospital's Weight Control & Diabetes Research Center and the Warren Alpert Medical School of Brown University in Rhode Island.

RANDOM FACTS

Average American gains about 5 pounds during the holidays

The average weight of a turkey purchased at Thanksgiving is 15 pounds

A 15 pound turkey usually has about 70 percent white meat and 30 percent dark meat

THE IMPORTANCE OF BREAKFAST

During the holidays, breakfast is key. It’s your chance to start the day with a

healthy meal. Follow your meal plan Include fiber and protein in the meal to

ensure the feeling of satiety for a longer period of time.

DON’T LET YOURSELF GO HUNGRY

Eat a small snack before you begin your holiday meal

Some broth soup, a piece of fruit, veggies with a hummus or yogurt dip or other healthy snack. And a glass of water.

This will help to prevent you from over-eating.

BUFFET OR FAMILY STYLE MEALS If at a buffet or family style meal:

Observe what is available Think about your selections Choose to use a salad plate (or a smaller plate

than normal) Choose small amounts of what you want: choose

more vegetables. Socialize while eating to allow time for the body

to register your satiety cues (about 20 minutes)

BEVERAGES

Remember beverages have calories too! Water is always a good choice.

Try sparkling water with lemon or lime Be mindful of the calories you are consuming

with other drinks.

NON-COCKTAIL CALORIESAlcohol Amount Calorie Count

Beer 12 ounces 150

Light Beer 12 ounces 109

Bordeaux 4 ounces 95

Chardonnay 4 ounces 90

Champagne 4 ounces 105

Bourbon* 1 jigger 115

Brandy* 1 jigger 115

Gin* 1 jigger 115

Rum* 1 jigger 115

Tequila 1 jigger 115

Whiskey* 1 jigger 115

Vodka* 1 jigger 115

*94 proof http://www.forbes.com/2005/08/09/cx_sy_0810feattable.html

ALTERNATIVE RECIPES

Watch for the creamy sauces and rich desserts. (moderation)

Be mindful of the turkeys and hams basted and plumped up with a brine solution.

Use low-sodium broths Try green beans with olive oil and

lemon Bake yams/sweet potatoes with a little

bit of brown sugar (or cinnamon) and splenda.

Healthy Holiday Eating Tips: Recipe substitutionsIf you are the chef of the party, try the following lower-fat recipe substitutions.

                                                                                                                          

Recipe calls for Substitution

1 whole egg 2 egg whites

sour creamlow fat plain yogurt or low fat sour cream

milk skim or 1%

ice cream frozen yogurt

heavy cream (not for whipping)

2 tablespoons flour whisked into 2 cups non fat milk

whipped creamchilled evaporated skim milk or other low fat whipped products such as Nutriwhip

cheeselow-fat cheese (non-fat cheese does not melt well if use in cooking or baking)

Food Calories

Egg nog with alcohol, 1 cup 360

Gravy, 1/4 cup 47

Pecan pie, 1/8 of 9-inch pie 503

Pumpkin pie, 1/8 of 9-inch pie 204

Cheesecake, 1/6 of cake 257

Cheddar cheese, 1 ounce 114

Snack chips, 1 ounce 138

Sugar cookies, 2 small 132

Hershey Kisses, 9 pieces 230

Fudge, 1 ounce 140

Potato latke, 1 medium 257

Stuffing, 1/2 cup 179

Mixed nuts, 1 ounce 175

Mashed potatoes (made withmilk and butter), 1 cup

238

EXERCISE Make exercise a priority during the holidays Get in an aerobic workout to burn calories (at

least 30 minutes) It’s a great way to start the day and a great

excuse to get some fresh air. Can help you to unwind and relieve stress. After the meal go for a walk with other

guests and use it as a social event.

SLEEP

Make sleep a priority Get at least 7-9 hours

Time suggested in order to function optimally

Plan time to wind down about 30 minutes before going to bedTake a warm or hot bathRead a bookListen to soothing music

Sleep deprivation reduces the ability to cope with stress

FLUIDS

Drink plenty of water throughout the day. When you wake up have a glass of water. Water has no calories and can help you to

have the feeling of satiety. Mix lemon or lime with water or use kool-aid

and splenda to make a drink (can always substitute sparkling water).

EMOTIONAL EATING Due to the many stresses associated

with the holidays many people turn to the comfort foods to cope.

This can lead to unwarranted guilt Most turn to a snack high in calories

and fat. Try to practice stress relieve by either:

Giving yourself a few minutes to yourselfTrying yoga in the morning before the

event occurs Emphasize more on the socializing

then everything being as it should. Remember it’s one day.

SIDE TIPS

Watch portion sizes Limit high-fat food choices Eat slowly, put fork down between each bite Drink plenty of water Start meal with a salad or low calorie broth

soup Wrap up the meal immediately after eating

and keep out fruit and vegetables for snack. Chew sugar-free gum or brush teeth after

eating to prevent mindless snacking.

WEBMD TIPS Making Holiday Foods Healthier Food preparation techniques that reduce calories, fat, and

sodium go a long way to keeping you healthy during the holidays. Lighten up your favorite holiday foods and create new recipes with these 15 tips:

Mash white potatoes with low-sodium, fat-free chicken broth instead of milk, butter, and salt.

Roast vegetables, such as sweet potatoes, green beans, squash, and carrots to bring out their natural flavor.

Prepare favorite dips with fat-free sour cream or yogurt.

Mash cooked sweet potatoes with orange juice instead of butter.

Skip one of the crusts on fruit pies; prepare a fruit crisp instead of pie.

Use a gravy separator to skim the fat when making gravy.

Make a low-fat cheese sauce for casseroles.

WEBMD TIPS CONTINUED Substitute heart-healthy canola oil for butter and

margarine. Consider lean pork tenderloin for holiday meals

instead of fattier or saltier meats. Use part-skim or fat-free cheeses to make dishes

such as cheesecake or lasagna. Prepare bread pudding with fat-free egg nog

instead of full-fat milk for extra flavor; add raisins or dried fruit for more fiber.

Prepare just one striking dessert and offer fruit, such as chocolate-dipped whole strawberries, instead of cookies and candy.

For a festive appetizer, mix equal amounts of fat-free salsa and low-fat cottage cheese; serve with homemade whole-wheat pita chips or cut-up vegetables.

Make a black bean dip flavored with lime juice and cilantro instead of salt.

Let your guests nibble on homemade trail mix made with whole-grain cereal, dry roasted peanuts, and dried cranberries instead of fatty chips or other high-fat appetizers.

HOLIDAY STRESSORSMAYOCLINIC:The three main trigger points of holiday stress or

depression: Relationships. Relationships can cause turmoil, conflict or stress at

any time. But tensions are often heightened during the holidays. Family misunderstandings and conflicts can intensify — especially if you're all thrust together for several days. Conflicts are bound to arise with so many different personalities, needs and interests. On the other hand, if you're facing the holidays without a loved one, you may find yourself especially lonely or sad.

Finances. Like your relationships, your financial situation can cause stress at any time of the year. But overspending during the holidays on gifts, travel, food and entertainment can increase stress as you try to make ends meet while ensuring that everyone on your gift list is happy. You may find yourself in a financial spiral that leaves you with depression symptoms such as hopelessness, sadness and helplessness.

Physical demands. The strain of shopping, attending social gatherings and preparing holiday meals can wipe you out. Feeling exhausted increases your stress, creating a vicious cycle. Exercise and sleep — good antidotes for stress and fatigue — may take a back seat to chores and errands. High demands, stress, lack of exercise, and overindulgence in food and drink — all are ingredients for holiday illness.

WAYS TO COPE WITH HOLIDAY STRESS Acknowledge your feelings and

recognize stressors Stick to a budget Plan ahead Don’t abandon healthy eating habits Give yourself some time

Sometimes a good 15 minute breather can restore your inner calmness.

Don’t get upset if you make a mistakeDon’t let one meal mess up your diet.Go back to your diet the next meal and let

it go.