Successfully reported this slideshow.
We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime.
Cooking & Eating Right  During the Holidays Shawna Gornick-Ilagan RD, MS, CHES, CWPC
Shawna Gornick-Ilagan Biography <ul><li>Registered Dietitian </li></ul><ul><li>MS in Exercise Physiology and Wellness Prom...
Objectives <ul><li>Examine how weight gain occurs </li></ul><ul><li>Determine ways to manage weight  </li></ul><ul><li>Rev...
Holidays in America
Weight Gain During the Holidays <ul><li>Average American gains 5-10 pounds </li></ul><ul><li>How does weight gain occur? <...
Bob Evans: 1 Slice Pumpkin Pie
Two Ways to Manage Weight <ul><li>Portion Control </li></ul><ul><li>Versus </li></ul><ul><li>2. Substitution </li></ul><ul...
Trick or Treat <ul><li>30% of children and 67% of adults are overweight or obese </li></ul><ul><li>Alternatives:  stickers...
Thanksgiving:  Pick Your Turkey Wisely Dark Meat  Dark Meat  White Meat   With Skin  No Skin  No Skin
 
Christmas/Hanukah/Kwanzaa 100  Light Beer (12 oz) 110  Alcohol (1.5 oz) 120  Apple Cider (8 oz) 124 Wine (6 oz) Calories B...
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 ...
Tips, Tricks, Techniques Recipe Modification <ul><li>***************Refer to hand out*************** </li></ul><ul><li>Loo...
Recipe Modification Serving Fat Calories Use this… Instead of… 1 T 14 110 Baby Pureed Prunes Oil in baked goods ½ c. 160 7...
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>
Drink, Drink, Drink <ul><li>Feel fuller longer </li></ul><ul><li>Are you hungry or thirsty? </li></ul><ul><li>Benefits of ...
Plan Ahead <ul><li>Eat healthy ahead of time </li></ul><ul><li>Pick your ingredients wisely </li></ul><ul><li>Versus </li>...
Salad Dressing 2 T. Ranch Dressing  Fat Free Ranch Dressing 290 calories 80 calories 31 grams fat 0 grams fat 2 T. Italian...
What does that mean? <ul><li>Switching from 2 T. regular ranch dressing to 2 T. fat free Italian saves you 265 Calories! <...
Practice Assertiveness Skills <ul><li>No people pleasing </li></ul><ul><li>Turn down food without feeling guilty </li></ul>
Learn to Mindfully Eat How, Why, When, Where, What
Portion Distortion <ul><li>We don’t need as much as we think </li></ul>
Eat Smaller Portions <ul><li>Taste foods you want in smaller portions so you do not feel deprived </li></ul><ul><li>Feel d...
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) 1...
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>Bore...
Exercise <ul><li>Compensate for extra calories you may consume </li></ul>Make exercise  part of your life!
Resume <ul><li>Your lifestyle of balance and wellness just after the holiday has passed </li></ul><ul><li>Change your thin...
Final Tips, Tricks, and Techniques <ul><li>Plan ahead </li></ul><ul><li>No skipping meals </li></ul><ul><li>No guilt </li>...
Questions Shawna Ilagan  Shawna_gornick@yahoo.com  724-516-7047
Upcoming SlideShare
Loading in …5
×

Cooking Eating Right During The Holidays

922 views

Published on

  • Be the first to comment

  • Be the first to like this

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 Shawna_gornick@yahoo.com 724-516-7047

×