Get ready for some fun… - PeaceHealth · One lucky winner at the end ... 2 Lil Smokie sausages ... Eat a rainbow of colors

Get ready for some fun…

We’re glad you’re here!

Your moderator…Kris CaldwellSr. Marketing Specialist

PeaceHealth

Getting to know you…

Recording available after session at:

Peacehealth.org/HealthyHoliday

Polls or quizzes

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Winner, winner...

One lucky winner at the end of the call will receive a Fitbit.

Your speaker…

Jendy Newman, RD, CDE– Dietitian & Diabetes Educator

– 20+ years providing nutrition counsel

– Roots in Ohio and Southeast Alaska

– Oregon State University graduate

– Loves to cook, garden and kayak

An overview of today’s session…

10 tips for fun & delicious party planas a host or a guest

Recipes Healthy gift ideas Helpful resources

Poll: What holiday goodies tempt you most?

Sweets…cookies, pies, candy

Savory…turkey, oysters

Salty snacks…nuts, chex mix, chips

Spirits…rum, mulled wine

Other

10 Tips for Party Survival

Set realistic goals: maintain vs. lose Visualize options Decide what is important Hold a family meeting or

buddy-up

#1 Plan ahead

#2 Stay active

Keep to your exercise plan Build activity into events

& shopping Take an activity break

between meal & dessert

1 oz. Brie cheese 2 ‘Lil Smokie sausages 1 oz. mixed nuts

(1/4 cup)

1 Tbsp hummus

Quiz: Which appetizer is lowest in fat?

ANSWER: appetizer LOWEST in fat?

1.33

8

15

0

2

4

6

8

10

12

14

16

Hummus ‘lil smokies Brie Nuts

Fat in grams

#3 Eat regular meals

Don’t skip meals Plan easy-to-fix meals Take healthy snacks

Decide # events to host or attend Don’t stand near tempting foods Keep holiday treats covered

#4 Avoid temptations

#5 Bring your own healthy food

Ask host if you may bring… Fresh salad, veggie dish or seasonal fruit Seasonal tea with fruit or flavored water

If you’re hosting, ask guests to bring healthy options

Quiz: Which drink has the fewest calories?

4 oz. Cosmopolitan

10 oz. Bloody Mary

6.5 oz. rum & Coke

5 oz. spiked eggnog

ANSWER: drink with FEWEST calories?

125156

213

268

0

50

100

150

200

250

300

Calories

#6 Go easy on alcohol

Start with water Keep glass full of healthy beverage Moderation = women 1 & men 2 per day If you’re hosting

Offer variety of non-alcoholic options Have a gift for designated drivers Have portable breathalyzer

Quiz: Which sweet has the most calories?

1 frosted snowman cookie

12 oz Peppermint Mocha

2-inch lemon square

1 regular candy cane

ANSWER: sweet with MOST calories?

390350

140

50

0

50

100

150

200

250

300

350

400

450

frosted sugarcookie

peppermintmocha

lemon square candy cane

Calories

#7 Enjoy holiday favorites moderately & mindfully

Scan the choices before you start Be selective Choose smaller plate Choose smaller glass

#8 Plan pleasures other than food & drink

White elephant gift exchange Music to listen to or dance to Scatter around or have guests bring:

Old Christmas photos Mind games Manipulative puzzles

#9 Don’t overeat to please others

Learn to say “no, thank you” Avoid food pushers if you can’t

say no

#10 Fill half your plate with veggies & fruit

Eat a rainbow of colors Cut jicama with Christmas

cookie cutters & serve with healthy dip

Recipes

Easy, elegant holiday menu

Appetizer: Cranberry jalapeno dip

Drinks: Seasonal spiced tea

Seasonal shrub

Salad: Spinach salad with pomegranate vinaigrette

Entrée: Pan-seared halibut over black rice

Dessert: Chocolate walnut tartlets

BONUS – Gift idea recipe: Taco lime spice mix

Recipes




Seasonal shrub





Recipes




Seasonal shrub





Recipes




Seasonal shrub





Recipes




Seasonal shrub





Recipes




Seasonal shrub





Healthy gift ideas

Activity tracker Hula hoop or other simple

exercise equipment Gift certificate for outing or class Refresh herbs & spices Mediterranean cookbook Spiralizer Make ground shiitake or porcini mushroom powder

as salt-free “umami” seasoning

ResourcesFor healthy recipes and menus: Oldways Nutrition Exchange Whole Foods Market 28-day Challenge

For healthy and diabetic-friendly recipes: Diabetes Self Management Diabetic Living Online

For Mediterranean cookbooks: Oldways webstore

4-week-mediterranean-diet-menu-plan 4-week-vegetarian-vegan-diet-menu-plan

Amazon Food as medicine

For gift ideas: America’s Test Kitchen - ideas for kitchen gifts (spiralizers, spice grinders) Bactrack $30-50$ personal breathalyzers with extra mouth pieces

http://oldwayspt.org/programs/oldways-nutrition-exchange

http://www.wholefoodsmarket.com/blog/whole-story/take-28-day-challenge

http://www.diabetesselfmanagement.com/

http://www.diabeticlivingonline.com/

http://www.oldwayswebstore.org/oldways-4-week-mediterranean-diet-menu-plan-book/

http://www.oldwayswebstore.org/oldways-4-week-vegetarian-vegan-diet-menu-plan-book/

https://www.amazon.com/Good-Food-Great-Medicine-Mediterranean/dp/0979633923/ref=sr_1_fkmr0_1?s=books&ie=UTF8&qid=1479429794&sr=1-1-fkmr0&keywords=mediterranean+diet,+mia+hassell

https://www.americastestkitchen.com/equipment_reviews

https://www.bactrack.com/

Q&A

Questions after the [email protected]

Next month’s webinar

Healthy Eating: Food as Medicine

Noon – 1 p.m.

Wednesday, January 25

Sign up at:

Peacehealth.org/food-medicine

Congratulations to…

Winner of Fitbit is…

Thank you…

Recording of today’s session will be availablesoon

Please take the survey….

PeaceHealth is here to help

peacehealth.org/healthy-you

Get ready for some fun… - PeaceHealth · One lucky winner at the end ... 2 Lil Smokie sausages ... Eat a rainbow of colors

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