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Healthy Eating and Surviving the Holidays 2011

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  • Stress hormone = cortisol Hypothalamus stimulated resulting in fight or flight
  • *Breathing Exercise*
  • Transcript

    • 1. Healthy Eating & Surviving the Holidays Sarah Hager
    • 2. What is your biggest health concern this holiday season?
      • Weight Gain?
      • Sticking to your exercise routine?
      • Fitting everything in and staying sane?
      • Stress and anxiety?
      • Happiness or Depression?
    • 3. Avoid “Stress or Emotional Eating”
      • Stress increases “stress hormones” which lead to fight or flight syndrome. If you don’t get rid of those hormones with exercise, you will crave fat & carbs.
    • 4. Relaxation Breathing
      • Sit in a straight back chair with both feet on the floor with a straight spine.
      • Your shoulders relaxed and dropped away from your ears. Your throat is open and relaxed.
      • Place one hand on your stomach and one on your chest.
      • Begin inhaling through your nose by expanding the abdomen (let it inflate like a balloon) and pushing your hand out, then move the breath into your rib cage and, finally, all the way into your upper chest
      • Hold your breath for 2-5 counts
      • Exhale through your mouth by reversing this action; begin at your collarbones and exhale down through your rib cage and into your abdomen. Contract your abdominal muscles as you finish exhaling.
      • Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
      • Close your mouth and inhale quietly through your nose to a mental count of four .
        • When you breathe in, try not to let it affect your shoulders. You want your shoulders to stay down and relaxed.
      • Hold your breath for a count of seven .
      • Exhale completely through your mouth, making a whoosh sound to a count of eight .
      • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
      • Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation.
      Resource: http://ianellis-jones.blogspot.com/2010/10/diaphragmatic-breathing.html
    • 5. Weight gain
      • How many pounds do most Americans gain during the holiday season?
      3-7 lbs!
    • 6. Food Pushers
      • Be Assertive! Don’t let others persuade you to eat & drink things that you really don’t want.
      • Be a broken record.
      • JUST SAY NO!
      • Refusing for food allergy or religious reasons you wouldn’t think twice to say “no”
      • Have a sense of entitlement
    • 7. Practice
      • “ Have some_____.”
        • “ No thank you.”
      • “ You have to try it. I made it myself.”
        • “ It smells wonderful but I am going to have to pass.”
      • “ Come on, just a bite.”
        • “ No thank you, I’m really full.”
      • Worse comes to worse….
        • Put it on your plate and throw it away.
    • 8. Goals
      • Create and stick to a plan
        • Do not aim for perfection
        • Choose to focus on 2 areas of struggle
          • Ex: exercise every day and avoiding cheese tray
        • Take a minute to write down weaknesses
          • Recognize and anticipate to be successful
    • 9. Avoiding the Social Pitfalls “Plan the Big Picture”
      • Strategies
        • Write down commitments!
        • Use a calendar to map out your exercise
        • Plan healthy times ahead & stick to them!
        • Use parties & outings as reward days, but keep all other days under control.
    • 10.
      • At Home
        • Keep your fridge stocked with healthy foods that are easily available.
        • Eat healthy every time that you can, and you won’t feel guilty over the occasional splurge.
        • Eat small (200-400 calorie) meals at least 5-6x/day.
      Avoid Food Pitfalls!!!
    • 11.
      • At parties
        • Don’t hang out by the buffet table or bar to prevent grazing.
        • Eat a lot of veggies and fruits, skip the bread
        • Avoid fried, breaded, filled with cheeses, or topped with cream sauces.
        • Avoid beverages mixed with eggnog, regular soda, cream drinks, or juice drinks
        • Offer to bring a healthy alternative
      Avoid Food Pitfalls!!!
    • 12. Pre-Party Pack
      • Never leave the house hungry!
      • Carry power snacks while shopping
        • Mixed nuts and low-fat string cheese
        • Banana and peanut butter
    • 13.
      • When eating out:
        • Have a small, healthy snack before going out.
        • Order meals that are baked, broiled, grilled, steamed, or labeled “light.”
        • Alternate alcohol and water.
        • Put your fork down between each mouthful.
      Avoid Food Pitfalls!!!
    • 14.
      • 3500 calories = 1 pound
      • If you eat an extra 500 calories per day, you will gain 1 pound per week.
      • If you burn 500 calories with exercise, you will maintain or lose weight, depending on your body’s needs.
      • It isn’t hard to eat an extra 500 calories, so be careful what you put in your mouth.
      How much do I have to eat to gain weight? Calories In Food Beverages Calories Out Body functions Physical activity
    • 15. Thanksgiving
      • How many calories are consumed in an average traditional Thanksgiving meal?
      3,000!
    • 16. Thanksgiving Survival Tips
      • Eat breakfast and lunch to avoid overeating & poor choices.
      • Drink lots of water throughout the day & before every meal and snack.
      • Bring a low-cal dish to share.
      • Be mindful of alcoholic drinks (7 cal/gram).
    • 17. No Stacking Your Plate!
      • Small plate
      • One piece of food should see the other
        • No smothering
      • SPACE!
      Resource: http://www.countryliving.com/cooking/thanksgiving-menus-2008 Resource: http://everydayfoodblog.marthastewart.com
    • 18. The Healthy Plate
    • 19. 100 Calorie Cocktail
      • Eggnog = 450 calories
      • 100 calorie drinks
        • Vodka or whiskey on ice
        • Glass of wine
        • 2 wine spritzers
      = +
    • 20. If you are hosting…
      • Serve soup first
      • Use smaller plates
      • Substitute
        • Chicken broth or nonfat Greek yogurt for cream
        • Egg whites for whole eggs (1 egg = 2 egg whites)
        • Substitute fruit puree (applesauce) for oil (1:1) in baked goods
    • 21. Serving Size Card Resource: http://hp2010.nhlbihin.net/portion/servingcard7.pdf
    • 22. THE BIRD
      • Tips for cutting calories & fat
        • Remove visible fat
        • Skip the skin
        • Choose light part of the meat
        • One portion = 40 calories
      Portion size
    • 23. Dessert
      • Buy don’t bake
        • If you bake, you eat.
      • Eye your pie
      180 calories (without crust) 290 calories (with crust) Pumpkin Pie 480 calories Pecan Pie
    • 24. Holiday Meal Comparison
    • 25.  
    • 26. What do I choose?
      • More often
        • Turkey breast
        • Chicken breast
        • Water
        • Sweet potatoes
        • Tossed salad
        • Steamed veggies
        • Fresh fruit
      • Less often
        • Beef prime rib
        • Pie
        • Cake
        • Stuffing
        • High-calorie alcoholic beverages
        • Gravy
        • Bread pudding
        • Eggnog
    • 27. Holiday Meal Comparison
    • 28. Plan Exercise to Avoid the Pitfalls
    • 29.
      • If you don’t exercise now, you should start a regular program.
      • If you already exercise…
        • Add an additional day to your workout schedule
        • Add an extra 10-15 minutes per workout
      • Push yourself harder in order to elevate your heart rate, burn more calories and eliminate stress!
      Exercise!
    • 30. How Much Exercise Do I Need?
      • For good health, get a recommended 30 minutes of physical activity most days, preferably daily.
      • To prevent weight gain, many people need about 60 minutes of physical activity on most days.
      • To keep off lost pounds, many people need about 60 to 90 minutes of physical activity daily.
      • Children and adolescents need 60 minutes of physical activity daily, or most days.
      *For health benefits, physical activity should be moderate to vigorous in intensity.
    • 31. Exercise for Weight Control Exercise Away 300 Calories! *Based on 150 lb. person Exercise Minutes Intensity Running* 20 7 mph Jogging* 30 5.5 mph Walking* 60 3.5 mph Elliptical 25 Moderate/Intense Stepper 35 Moderate/Intense Bike 30 Moderate/Intense Weight Lifting 45 Moderate/Intense Step Aerobics 25 Moderate/Intense
    • 32.
      • Don’t be afraid to enlist the help of a professional to design your exercise program and keep you on the right track.
      • If you make the commitment to stay fit now, you won’t have to make a New Year’s resolution to get back in shape later.
      Exercise!
    • 33. Accountability
      • Trying to lose weight?
        • Weigh yourself 2 per week
        • Write down everything you eat
        • Have an accountability partner
    • 34. “ Insanity is doing the same thing over and over again and expecting different results.” -Albert Einstein
    • 35. Be a Social Butterfly
      • Remember the spirit of the holidays is to gather with those you love, not to consume food.
      • Heading into holiday parties with the mindset that you are seeking companionship—not cookies and cake—may help you eat less
    • 36. Resource
      • McCary, Jennie. &quot;Healthy Holiday Eating.&quot; IDEA Health & Fitness Association . Web. Nov. 2011. <http://www.ideafit.com/fitness-library/happy-healthy-holidays>.
      • &quot;Healthy Holiday Food and Fitness: Diet, Stress, and Meal Tips for Healthier Holidays.&quot; WebMD - Better Information. Better Health. Web. Nov. 2011. <http://www.webmd.com/diet/healthy-holidays-8/default.htm>.