Balancing the Holiday Season Denise Boozell RD, LD Indianola Hy-Vee.

Balancing the Holiday SeasonDenise Boozell RD, LD Indianola Hy-Vee

Holiday Weight Gain

Overview

• Average Weight Gain

• Holiday Plate

• Ways to Cut Calories

• Controlling Holiday Weight Gain

• Staying Focused at Work

• Super Foods for Reducing Stress

Controlling Holiday Weight Gain

Decrease in Physical Activity + Added Holiday Calories

Weight Gain

Favorite Family Foods + Holiday Atmosphere

2,000 to 4,500 ?

So how much is it really?

Myth or Fact?

Most people believe 5 to 7 pounds of weight are added during the holiday season.

Recent research indicates the actual weight gain is closer to about 1 to 2 pounds.

UNFORTUNATELY, we tend to hang on to that one pound and pick up another, and another!

This may be contributing to the obesity epidemic.

MYTH

Obesity Statistics 2012

Source: www.cdc.gov

Current Obesity Stats

Thirteen states currently have an adult obesity rate above 30%. 41 states have rates of at least 25%. Every state has a rate above 20%.

Source: www.phitamerica.org/Obesity___Sedentary_Crisis.htm

Where Do We Go Wrong?

Constant nibbling/grazing instead of taking one plate

Balance, portion size, moderation

High-calorie recipes

Inactivity

Too busy to plan meals/snacks

The Holiday Plate

½ cup serving: 220 Calories

1 cup serving: 257 Calories

1 cup serving: 350 Calories

8 oz serving: 480 Calories

6 oz serving: 120 Calories

1 serving: 350 Calories

Let’s Add It Up

Mashed Potatoes 1 cup with butter

Cranberry ½ cup

Pumpkin pie

6 oz. Wine

Turkey (8 oz.)

Stuffing1 cup Total

257 cal. 220 cal. 350 cal. 120 cal. 480 cal. 350 cal 1,777 calories

65-minute walk

20-minute stair step

45-minute elliptica

l

40-minute yoga

52-minute

jog

75-minute weights

5.0 hours

Source: http://www.wesleyhomes.org/My-Thanksgiving-Plate

How to Cut Calories

Turkey – Remove the skin, eat the white meat.

Sweet potatoes – Flavor with apple juice and a sprinkle of cinnamon.

Mashed potatoes – Whip with skim milk and roasted garlic.

Stuffing – Oven bake with sautéed onions and celery.

Green beans – Enjoy fresh, steamed green beans, topped with silvered almonds.

How to Cut Calories

Cranberries – Use whole cranberry sauce rather than jellied cranberry sauce.

Dinner rolls – Choose whole-wheat, high-fiber breads.

Pumpkin pie – Slice your favorite pie into 10 pieces instead of 8.

Candy – Savor a piece of peppermint after the holiday dinner!

Healthy Holiday Tips

Dinner Dilemma Holiday Buffet

Control portion sizeDon’t let foods touch on the plate.

Compromise - Pick one or two starches

Choose – Mashed Potatoes or Stuffing?Choose – Creamy Fruit Salads or Pie?

Healthy Holiday Tips

Dinner Dilemma Holiday BuffetControl portion size

Load up on fresh salads and vegetables.Drink a large glass of water before an alcoholic

beverage.Eat slowly and socialize while eating.Use a smaller plate, such as a salad plate.Survey the offerings before getting in line – PLAN.Make ONE trip to the buffet table.Only take the foods you really want.

Healthy Holiday Tips

Sticky Snacking Situation Uncontrollable GrazingControl portion size

Don’t come to the party starving!

Stand by the fresh vegetable and fruit trays.

Take a handful of an item and move away!

Skip the snacks and save the calories for a beverage.

Focus on family and enjoy conversation.

Play a board game or take a walk with family.

Tips for Holiday Party - Before

Don’t “save up” your calories. This strategy usually backfires by bingeing and over-indulgence!

Eat fiber and protein at every meal and snack the day of the party. Open-faced egg sandwich and fresh fruit Greek yogurt and berries String cheese and whole grain crackers

Have a light snack before so you are not overly hungry when you arrive.

Broth-based soup, salad or half a sandwich

Tricky Beverages Calorie LoadControl portion size

Alcohol is absorbed quickly on an empty stomach.

Empty stomach + alcohol = increase in appetite.

Drink a glass of water or club soda between drinks.

Opt for lower-calorie beverages or mixers.

Light beer, wine/wine spritzers or drinks made with club soda.

Healthy Holiday Tips

TIP

Try drinking

your beverage in

a tall skinny glass

(flute) - tricks the eyes into thinking you have

more!

Alcohol

Beverage Serving (oz.) CaloriesBeer, regular 12 150Beer, light 12 105Wine 4 77

Wine cooler 10 125Vodka, gin, rum, whiskey or Scotch

1 64 (80 Proof)80 (100 Proof

Cordials, liqueurs 1 103-123Eggnog (without alcohol) 6 256

Eggnog (with alcohol) 6 278

Mixers (cola, ginger ale, juices, etc)

8 95-100

Tips for the Holiday Office

Bring a tray of fresh fruit, fresh-cut vegetable or shrimp cocktail!

Make a homemade trail mix. Whole-wheat cereal, dried fruit, popcorn, nuts and M &M’s

Try flavored hummus and whole wheat crackers or vegetables.

Be prepared by always having nutritious snacks at your desk.

Take a walk or hit the gym on your lunch hour.

Super Foods for Reducing Stress

These foods are packed with natural protective substances that may help you fight off diseases, help you feel energized & improve your mood:

Quinoa

Broccoli

Edamame

Aronia berries

Non-fat Greek Yogurt

Chia Seeds

Cinnamon

Healthy Cooking Tips download this

helpful handout at www.hy-vee.com

Questions?

Thank You Denise Boozell RD, LD

Indianola Hy-Vee515-961-5329

[email protected]