Cooking Eating Right During The Holidays


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  • The holiday Season is a 2-4 month period surrounding Christmas. No matter what holiday it is in America – food is everywhere. We tend to overeat, some of us have to button the top portion of our pants, others feel guilty and depressed.
  • Some research has suggested that the average American gains 5-10 pounds during this time. However, some studies say this Is not true it is not this high. One this that is true is that the average person gains weight as they age. So maybe you never gained weight during the holidays in your 20’s or 30’s but then you get to the 50’s and 60’s and notice some pounds coming on. Why is this happening. It is true that your metabolism slows down a tiny bit each year with increasing age, however the main cause of this is decreased muscle mass. So if you stay active it is possible to maintain your current metablolism or your bodies ability to burn calories. Most people know that if they cut back on their food and move their body a little more they can lose weight. But what is actually causing the weight gain. The weight gain is caused by calories. Calories are a unit of heat equal to the amount of heat required to raise the temperature of one kilogram of water by one degree C. To you and me calories are the energy in food that can contribute to weight loss or gain.
  • Focus on weight management vs. weight loss Don’t set yourself up for failure by making unrealistic goals Do balance party eating with other meals Eat smaller, lower-calorie meals during the day so you can enjoy celebration foods later without overdoing your total calorie intake
  • Oreo Cookies: 50 calories per cookie 100 calories versus 200 calories Hot dogs: Save 120 calories and 16 grams of fat by making the one small switch
  • One way to help children maintain their weight is to hand out non-food treats for Halloween such as Stickers, pencils, play-doh, glow sticks. They are comparable in cost too. Some people give out two candy bars which would be 20 cents when 1 glow stick bracelet is 16.6 cents. The National Retail Federation estimates that $20.39 is spent on each kid for Trick or Treat, just on the candy they receive. Some parents are finding creative ways to prevent their child from gobbling down all of that candy. One idea is the Switch Witch. She comes at night like the Tooth Fairy on Trick or Treat night and replaces the child’s candy with toys. The more candy the child puts out, the bigger the toy. Other parents allow their children to sell back their candy to them for money or books. Nothing is wrong with candy, but portion control and moderation are healthy habits to help shape the weight of tomorrow’s child. For you to maintain your weight during trick or treat: Try not to eat the candy you hand out. Some people I coach over the phone tell me that they eat all the Halloween candy before trick or treat night so they always have to run to the store for more. If this is you, you could wait until the day before to purchase. Once trick or treat is coming to an end give away extra so you don’t have too much left over is another idea. Slide reference:
  • Thanksgiving is the harvest festival in November. Can I get a show of hands, how many of you cook thanksgiving dinner? How many of you go somewhere where someone else cooks the dinner? No matter who you hare I hope I can give you some ideas to eat healthy this holiday season. Regardless of whether you cook or not you have control over the portion that you eat. Some items are less healthy then others. For example look how much you can save by simply opting for white turkey meat with no skin! You can save for a 4 ounce serving. According to an ADAM calorie burner calculator a 120 pound person would have to walk 24 minutes at 4 miles per hour just to burn these 86 calories! That is just the difference between dark meat with skin versus white meat without skin. Slide reference: Food labels obtained from
  • Remember in the beginning we saw a piece of pumpkin pie and the average slice contains 500 calories! Here is a way to have a guilt free pumpkin pie treat. This is a low fat crust less pumpkin pie with only 125 calories per slice. You could have 4 slices of these for every one slice of regular pumpkin pie! Slide reference:,1737,158167-232204,00.html
  • The next holiday is Christmas/Hanukah/Kwanzaa. No matter which one you celebrate food seems to be part of the celebration. Remember: When drinking liquids containing calories we usually do not compensate by eating less food. One can of regular soda pop contains 150 calories while 1 can of diet has 0. While I am not promoting soda pop if I do believe diet soda is a healthier choice over regular if your goal is weight management. Many people are worried sugar substitutes are bad for you The U.S. Food and Drug Administration says it is the amount that can be consumed over a lifetime that will not result in injury, even after a lifetime of exposure A study raised the issue that aspartame consumption may be related to an increase in brain tumors. This followed the FDA's approval of the sweetener in 1981. Analysis of the National Cancer Institute's database on cancer incidence showed that cases of brain cancers began increasing in 1973, well before aspartame was approved, and continued to increase through 1985. The FDA has called Aspartame (Equal) one of the most thoroughly tested and studied food additives the agency has ever approved. Over 100 studies have confirmed that aspartame is safe for the general population! Rats were given 800 cans of diet soda a day for two consecutive years when the got bladder cancer. An adult rat weighs ½ to 1 pound! Sources used: Slide reference:
  • Portion control and substitution can also work during the holidays Reduced fat kielbasa or a smaller portion of rice 1 cup of cooked rice has 205 calories. Save 68 calories by having 1/3 less cup of rice Pork: Center chop has 301 calories and 19 grams of fat Loin chop has 237 calories and 11 grams of fat in 4 ounces Top loin has 133 calories and 2.6 grams of fat boneless, lean only, raw
  • How important is it for you to manage your weight during the holidays if you had to pick a number from 1 to 10 where 10 is extremely important and 1 is no so important? Based on where you fall How important is it for you to manage your weight on that same scale from 1 to 10 where 10 is very important. Maybe the goal this holiday season is not to lose weight during the holidays but to maintain your current weight! But once you know how important it is to you now you can set realistic goals for success and now we will review some tips, tricks and techniques to help you manage weight during the holiday season. Reduce fat and calories in holiday recipes Plenty of tasty low-fat and low-calorie substitutions Use egg whites or egg substitutes in place of whole eggs Try plain, non-fat yogurt in place of sour cream Use skim or low-fat milk in place of whole milk Magazines are full of reduced calorie and reduced fat holiday recipes Make one and share at your next holiday party!
  • This picture is 1 T of butter. 100 calories 11 grams of fat. Light butter has 50 calories and 5 grams of fat. Fat free butter spread 5 calories no fat. Save 95 calories for every Tablespoon consumed for the rest of your life! Smart balance and promise also make fat free butter spread. However, you must read the label not all “I can’t believe it is not butter”, “promise”, or “smart balance” brands are fat free only the ones with no fat and 5 calories per tablespoon are.
  • Hydration Water is essential to good health. However, needs vary by individual. How much water should you drink each day? Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are, and where you live. The equivalent of 8 C of water for women and 12 C of water for men is the minimum amount of fluid recommended daily to replace water losses under conditions of moderate activity, mild temperature, and altitude. Humans have a poor thirst mechanism. Many times we go searching for food thinking that we are hungry, when we are really thirsty. We do not actually get thirsty until a percentage of our body already is dehydrated. Drinking water can help to control hunger during the day, prevent constipation, protect organs and tissues, lubricate joints, transport nutrients in the body, and more. Lack of water even causes you to feel tired and have no energy.
  • Learn about food substitutes Ideas for planning ahead: Bring the vegetable tray to the holiday parties! Pick your ingredients wisely for other meals and holiday treats! Evaporated Milk, whole versus Evaporated Skim Milk save 191 calories and 24grams of fat in every 12 oz can
  • 273 calories for 150 pound person
  • Do not let family, friends, or co-workers pressure you into overeating Set an example for healthy holiday eating Bring a healthy dish to your holiday functions Be mindful About current eating and exercise habits Create your vision Envision the way you want to be: healthier, more energy Be prepared Consider challenges that may arise and determine strategies and solutions before they become obstacles Eat only what you desire. Do not eat as an obligation to others for “cooking your favorite dish.” You are the one who will have to live with the consequences, so make sure you make your own decisions. Others may actually respect you more for standing up for yourself Lets all practice. No thank you. I appreciate your hospitality but no thank you. “Pastors people always cook for me. I am so full but it looks wonderful. Can I take it home.”
  • How are you eating? - Take your time - Taste buds - Enjoy the food- Put your fork down between each bite Why are you eating? When are you eating? Where are you eating? What are you eating? Strive for a healthy plate. Review plate format. Be conscious of what you are doing and eating – if it helps keep a food journal
  • We don’t need as much as we think. The double big gulf from 7-11 contains 64 ounces. That is equivalent to 8 cups of beverage and 800 calories if you are drinking a regular soda.
  • Small plate versus large plate – which holds more food? Kids meal versus value meal?
  • Regular soda pop 150 calories 0 fat 23 almonds 165 calories 14 fat Handful of chips (1oz) 155 calories 10 fat Handful of Chex Mix 140 calories 4.5 fat Regular soda pop 150 calories 0 fat Lower calorie party foods: Go easy on fried appetizers or cheese cubes Have raw vegetables with a small amount of dip or bring your own low-fat dressing Bring a fruit salad or platter with low-fat yogurt dip for dessert Fill your plate with mostly with low-calorie, high-fiber vegetables to deter binging on higher fat and calorie snacks
  • When you are physically full Start learning to recognize the difference between emotional hunger and physical hunger. Lonely – call, e-mail, text a friend. Food is not a companion. Consider volunteering, joining a local group or organization. Bored – Eating is not an extracurricular activity – find a hobby, and make a to do list. Stressed – take 10 for yourself and find a non food relaxing activity. Upset/Frustrated – identify the source and acknowledge that eating will not change your frustration. Tired – slow down and get some rest. Caffeine-overload won’t replace sleep. Worried/Anxious – determine the cause and remind yourself that many things in life are beyond our control. Use positive self-talk. “Do not anticipate trouble or worry about what may never happen. Keep in the sunlight” – Benjamin Franklin Sad – Identify why you are sad and put your feelings towards writing in a journal or talking with a friend. Happy – Learn to celebrate with less food, healthy food, or no food. Trying to fill a void – Identify what is missing from your life? Happy – Learn to celebrate without food. Tired – Get some rest. Caffeine-overload won’t replace sleep. Stressed – Take 10 for yourself and find a relaxing activity. Worried/Anxious – determine the cause and remind yourself that many things in life are beyond our control. Use positive self-talk. “ Do not anticipate trouble or worry about what may never happen. Keep in the sunlight” ~Benjamin Franklin
  • Holiday schedules may bump us off of our regular exercise routine Walk with family or friends from out of town and while catching up If traveling by plane, maximize your time by walking in the airport before catching your flight Exercising around the holidays can minimize holiday stress, regulate appetite, and burn up extra calories from holiday eating More often or a bit longer and harder for a week prior to the holiday meal to compensate for the additional calories you may consume. Did you know that three 10-minute bouts of activity can be just as effective as 30 minutes of continuous exercise? As we age, we lose up to 2% of our muscle mass per year. Regular strength training can halt muscle loss and help maintain metabolism, independence, and quality of life. Did you know it only takes 7.5-10 minutes of brisk continuous walking (3-4 miles per hour) for the average person to walk a half of a mile (1000 steps). “ Your future depends on many things, but mostly on you.” Frank Tyger Exercise can improve blood cholesterol, heart function, brain function, sex life? Exercise can also lower blood pressure, speed up wound healing, help you to age slower and live longer!
  • Take time outs if you feel things getting out of control. Instead of: I blew it may as well keep blowing it and start next year….. I learned that I cannot not eat breakfast and go to a party because MAN did I overeat Putting a couple of pounds on will not cause you to go back to square one. You have already learned what’s healthy. No one can take that away from you.
  • Focus on Fruits and Vegetables Don’t Skip Breakfast Don’t think, “I already blew it may as well blow it more” Take the edge off your hunger before a party More likely to overeat Less likely to resist temptation of higher fat, higher calorie foods Eat a small, low-fat snack such as a piece of fruit, low-fat yogurt, or low-fat string cheese before heading out the door No Skipping Meals This will only result in a binge at meal time and a spiral of guilt and hopelessness. Many times if people have a party to go to at 8pm they don’t want to eat dinner because there will be food there. However, still eating something small at your dinner time (i.e. 6pm) will help you manage your weight and control your portions while there. Visualize yourself eating healthy prior to attending the holiday meal. Make a conscious effort to CHOOSE what you are eating without the guilt attached. More often or a bit longer and harder for a week prior to the holiday meal to compensate for the additional calories you may consume. Putting a couple of pounds on will not cause you to go back to square one. You have already learned what’s healthy. No one can take that away from you.
  • Cooking Eating Right During The Holidays

    1. 1. Cooking & Eating Right During the Holidays Shawna Gornick-Ilagan RD, MS, CHES, CWPC
    2. 2. Shawna Gornick-Ilagan Biography <ul><li>Registered Dietitian </li></ul><ul><li>MS in Exercise Physiology and Wellness Promotion </li></ul><ul><li>Certified Wellness Program Coordinator </li></ul><ul><li>Certified Health Education Specialist </li></ul><ul><li>University of Phoenix Faculty teaching Human Nutrition </li></ul><ul><li>Speaker at national conferences </li></ul>
    3. 3. Objectives <ul><li>Examine how weight gain occurs </li></ul><ul><li>Determine ways to manage weight </li></ul><ul><li>Review some holidays </li></ul><ul><li>Review tips, tricks, and techniques </li></ul>
    4. 4. Holidays in America
    5. 5. Weight Gain During the Holidays <ul><li>Average American gains 5-10 pounds </li></ul><ul><li>How does weight gain occur? </li></ul><ul><li>3500 Calories = 1 pound of fat </li></ul>
    6. 6. Bob Evans: 1 Slice Pumpkin Pie
    7. 7. Two Ways to Manage Weight <ul><li>Portion Control </li></ul><ul><li>Versus </li></ul><ul><li>2. Substitution </li></ul><ul><li>Versus </li></ul>
    8. 8. Trick or Treat <ul><li>30% of children and 67% of adults are overweight or obese </li></ul><ul><li>Alternatives: stickers, pencils, play-doh </li></ul><ul><li>Switch Witch </li></ul><ul><li>Additional tips for you </li></ul>2 T. icing = 150 calories
    9. 9. Thanksgiving: Pick Your Turkey Wisely Dark Meat Dark Meat White Meat With Skin No Skin No Skin
    10. 11. Christmas/Hanukah/Kwanzaa 100 Light Beer (12 oz) 110 Alcohol (1.5 oz) 120 Apple Cider (8 oz) 124 Wine (6 oz) Calories Beverage 40 Light Cranberry Juice (8oz) 306 Eggnog (8 oz) 150 Sparkling Apple Cider (8 oz) 150 Beer (12 oz) 130 Cranberry Cocktail (8 oz)
    11. 12. Happy New Year Save 68 calories by having 1/3 cup of rice less! Pork 4 oz portion Calories Fat (grams) Center Chop 301 19 Loin Chop 237 11 Top Loin 133 2.6
    12. 13. Tips, Tricks, Techniques Recipe Modification <ul><li>***************Refer to hand out*************** </li></ul><ul><li>Look at the calories and fat you will save by making small changes! </li></ul>1 T 13.5 110 Baby Pureed Prunes Oil in baked goods ½ cup 160 750 Unsweetened applesauce Oil in baked goods 2 cups - 770 1 cup sugar and 1 cup splenda 2 cups sugar 1 link 16 140 Hot Dog, Fat Free Hot Dog, Regular 4 ounces 22 180 Ground turkey. 93% lean Ground Beef, Regular - 6 42 2 egg whites 1 egg 1 ounce 10 70 Fat Free Cream Cheese Cream Cheese, Regular 2 T 6 35 Fat Free Sour Cream Sour Cream 1 T 6 50 Mayonnaise, Fat Free Mayonnaise, Regular 1 T 10 95 Fat Free Butter Spread Butter or Margarine 2 T 1.5 10 Whipped Topping, Fat Free Whipped Topping, Regular 1 cup (8 oz) 80 600 Evaporated Skim Milk Heavy Cream 1 cup (8 oz) 8 60 Skim milk Whole Milk Per Serving Size Fat Saved Calories Saved Use… Instead of…
    13. 14. Recipe Modification Serving Fat Calories Use this… Instead of… 1 T 14 110 Baby Pureed Prunes Oil in baked goods ½ c. 160 750 Unsweetened applesauce Oil in baked goods 2 c. - 770 1 c. sugar & 1 c. splenda® 2 cups sugar 1 link 16 140 Hot Dog, Fat Free Hot Dog, Regular 4 oz. 22 180 Ground turkey, 93% lean Ground Beef, Regular - 6 42 2 egg whites 1 egg 1 oz. 10 70 Fat Free Cream Cheese Cream Cheese, Regular 2 T 6 35 Fat Free Sour Cream Sour Cream 1 T 6 50 Mayonnaise, Fat Free Mayonnaise, Regular 1 T 10 95 Fat Free Butter Spread Butter or Margarine 2 T 2 10 Fat Free Whipped Topping Whipped Topping 1 c. 80 600 Evaporated Skim Milk Heavy Cream 1 c. 8 60 Skim milk Whole Milk
    14. 15. Little Extra’s Add Up <ul><li>Cutting 100 calories a day will allow you to lose (or not gain) 10 pounds in 1 year </li></ul>
    15. 16. Drink, Drink, Drink <ul><li>Feel fuller longer </li></ul><ul><li>Are you hungry or thirsty? </li></ul><ul><li>Benefits of drinking water </li></ul><ul><ul><li>Metabolism </li></ul></ul>
    16. 17. Plan Ahead <ul><li>Eat healthy ahead of time </li></ul><ul><li>Pick your ingredients wisely </li></ul><ul><li>Versus </li></ul>
    17. 18. Salad Dressing 2 T. Ranch Dressing Fat Free Ranch Dressing 290 calories 80 calories 31 grams fat 0 grams fat 2 T. Italian Dressing Fat Free Italian Dressing 170 calories 25 calories 17 grams fat 0 grams fat
    18. 19. What does that mean? <ul><li>Switching from 2 T. regular ranch dressing to 2 T. fat free Italian saves you 265 Calories! </li></ul>Walking 1 hour at 4 mph (8000 steps) burns 273 Calories for a 150 lb per
    19. 20. Practice Assertiveness Skills <ul><li>No people pleasing </li></ul><ul><li>Turn down food without feeling guilty </li></ul>
    20. 21. Learn to Mindfully Eat How, Why, When, Where, What
    21. 22. Portion Distortion <ul><li>We don’t need as much as we think </li></ul>
    22. 23. Eat Smaller Portions <ul><li>Taste foods you want in smaller portions so you do not feel deprived </li></ul><ul><li>Feel deprived may end in a binge </li></ul>
    23. 24. No Picking Fat g. Calories Food 28.5 760 Total 0 150 Soda pop 4.5 140 Handful of Chex Mix 10 155 Handful of chips (1 oz) 14 165 23 almonds 0 150 Soda pop
    24. 25. Manage Your Emotions <ul><li>Have a plan for what do to when: </li></ul><ul><ul><li>Lonely </li></ul></ul><ul><ul><li>Bored </li></ul></ul><ul><ul><li>Stressed </li></ul></ul><ul><ul><li>Tired </li></ul></ul><ul><ul><li>Happy/Sad </li></ul></ul>
    25. 26. Exercise <ul><li>Compensate for extra calories you may consume </li></ul>Make exercise part of your life!
    26. 27. Resume <ul><li>Your lifestyle of balance and wellness just after the holiday has passed </li></ul><ul><li>Change your thinking </li></ul><ul><li>if you need to </li></ul>
    27. 28. Final Tips, Tricks, and Techniques <ul><li>Plan ahead </li></ul><ul><li>No skipping meals </li></ul><ul><li>No guilt </li></ul><ul><li>Visualize success </li></ul>“ If you can dream it, you can do it.” Walt Disney
    28. 29. Questions Shawna Ilagan 724-516-7047