Happy HEALTHY Holidays

Still in RD mode, I made some handouts for my weight management class and decided to share the info with all of you also!

Did you know?
--Americans gain about 5lbs from constant celebrating this time of year.
*Considering 1 lb = 3500kcals, those kcal dense holiday meals add up quickly!
--A study from the New England Journal of Medicine found that most people gain about 1 lb. between Thanksgiving and New Year's Day.

Tips to Avoid Holiday Weight Gain:
Eating regular meals and snacks every day makes it easier to resist over - eating at festive events. When you are busy preparing holiday gifts and meals and you skimp on meals, nosh on protein packed snacks, like low fat cheese or yogurt, to blunt your hunger before gathering with friends and family. Make it a new family tradition to go for a walk after the meal. A 1 hour walk can burn up to 250kcals... that's a large chunk of that delicious meal!
At parties, pile your plate with lower-fat foods to limit high-calorie splurges. The following foods have fewer calories, fat, and sodium and more fiber that other holiday items:

• Whole Grains: Whole wheat rolls, wild/ brown rice, and quinoa
• Shrimp, lobster, fish, and other steamed seafood
• Plain, or lightly dressed vegetables and salad greens
• Meat and poultry WITHOUT gravy
• Fresh fruit

Depriving yourself of holiday treats can backfire and make you crave that food even more, leading to over eating. Curb calories from "naughty" foods by taking small portions. The first few bites of food provide the most pleasure anyway. Pick which foods you want to splurge on before the meal rather than mindlessly nibbling on anything that comes your way. Once you have finished your "sweetie treaties", fight the urge for more by:

• Sitting far away from buffet tables, candy dishes, and cookie filled plates
• Excuse yourself from the table when you are finished eating
• Keep your mouth busy talking to friends and family
• Chew gum or suck on a breath mint to prevent picking at food and grazing
• If you can, brush your teeth - the taste of toothpaste dulls taste buds

Source: http://www.medicinenet.com/script/main/art.asparticlekey=77296