More Strategies for Preventing the Holiday Wobble

The Holiday Wobble? I believe I explained it yesterday - its when you're full to the point that you have to wobble back and forth in order to walk (much like the penguin - obviously cuter when they do it). Don't worry, there's a theme song:) Follow the link for a good laugh.

We are in the thick of it now: holiday parties, treats at work, baking at home, terrible weather...ugh. Who has the motivation to work on their six pack?...........or just make sure they can still see their feet?:)

Well, here are some simple strategies that will help you prevent the ole' Wobble Wobble.

1. Instead of "saving room" for your holiday party meals, eat several small meals leading up to the event. Make sure they are packed full of healthy nutrients - like fruits and veggies. This way you are less likely to over eat at the party and you know that you've gotten of your necessary nutrients for that day.

2. Work out before a holiday event. Use party foods as fuel to re-fuel your body after a workout. Also, after a good workout, your metabolism is increased for several hours....helping you burn off those calories even faster!

3. SLOW DOWN when you eat! First of all, you look ridiculous when you eat like that....head down, shoveling food into your mouth, barely breathing.....looks like you're a starving child from the streets.....no need for that. Second of all, it takes a while (about 20 min.) for your brain to signal that you are full. If you wait a minute, you might find that you don't need that second plate.

4. Only eat your favorites. Don't waste calories on things that you only somewhat enjoy - only get the things that you LOVE or only get once a year. I can eat mashed potatoes whenever I want - so I'm going to be better off grabbing the stuffing that I only see around this time of year.

5. Bring a dish to the party.....and make sure its a health one!!! This way you know that you will be able to eat something that you like, and it also provides a little "health" to the meal.

6. Modify recipes. Switch in applesauce or pumpkin for oil. Switch in fat-free cream cheese for regular. Switch in whole wheat flour for refined, white flour. The substitutions are limitless!!!

7. Watch out for mixed drinks......the mixers are full of empty sugar calories! You are better off sticking to a light beer, red or white wine, or a mixed drink with a calorie free mixer.

8. Make an appetizer plate....don't graze! Several handfuls of this, several handfuls of that. It adds up! And, like I said before, don't eat things that aren't your favorites!!!

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Confessions of a Dietitian

Yes, I'm a dietitian. This means that my role in the "working world" is to be a food and nutrition expert. I wouldn't go as far as expert, but its safe to say that I do know a little about these topics. However, this holiday weekend, I took a hiatus. No, I didn't indulge in an extra piece of pumpkin pie - I indulged in a never ending barrage of food and beverages that would strain the stomach of an NFL linebacker.

This weekend, my diet included 2 bottles of wine, 2 Thanksgiving meals (no I didn't skip the rolls), 2 White Castle trips (yes, one was on Thanksgiving - keep in mind this is a no judging zone), a fabulous lunch at McDonalds (thanks, Dad), a large popcorn at the movies...with butter (Megamind was hilarious), a sesame seed chicken meal from a Chinese buffet (it came with one egg roll, I went ahead and ordered an extra), throw in a Taco Bell taco, an order of nachos, some mystery casserole I vaguely remember, a couple Vodka Diets and enough Captain Morgans to inebriate the Captain himself, and you have it! Wish I was kidding......but I'm not. You see, even the ones who are supposed to do everything right, occasionally fall off the wagon - so no need to feel guilty on your end!

Receipt from White Castle (won't rotate for some reason). Anywho, notice the total (do they even accept that much money?) and notice the time. I would consider that a forth meal:)



By Sunday I was walking more like a penguin, throwing my weight side to side in order to propel myself forward. I can't lie. It was awesome. Keep reading...there is a moral to this disgusting story. Once you fall off the wagon, it's crucial to hop back on as soon as possible. Its OK to enjoy yourself once in a while, but you have to have confidence in your ability to regain control. Sunday I went back to my normal routine - oatmeal for breakfast, a good workout, and additional healthy meals to follow. Now, back at work, I again have oatmeal in my tummy and my gym bag packed for this afternoon!

So, no harm, no foul. There will be days, weeks, months, years when you feel that you have fallen off the wagon. It only takes one day to get back on board. Then, day after day, you slowly get back to your old self!

So, follow suit - hop back on the wagon and get back to your old self!!! Well, until Christmas...I'm assuming I'm not going to skip the rolls then either:)

Happy Thanksgiving Recovery!!

Holiday Do's and Don'ts!

This is a great article about the nice and naughties of the holiday buffet! My favorite part is that the vodka cranberries are on the nice list!! One comparison is between turkey and ham, and turkey is on the naughty list; however, they are referring to the dark meat of the turkey. If you stick to the lighter pieces, then you are making a great choice! Also, eat as many veggies as possible and try to save the rolls for last!

Be sure to keep at least 10-15 min. between plates. You might realize you're more full than you thought and you don't really need that 5th helping:)

This is my Friday for the week folks - have a great Thanksgiving and I'll be back on Monday!!

Multivitamins: Just expensive pee?

Ahh, the multivitamin, or for some "health insurance." This topic revs me up! Supplements have become this ridiculous crutch for the health obsessed. I see it all the time - Average Joe walks into a GNC and walks out $250 dollars poorer with a false sense of health.

GNC, or as I call it, Got No Conscious can see a sucker coming from a mile away! Everyone wants the quick fix these days, and isn't taking a multivitamin easier than eating healthy? Yes, but are they equivalent? NO!


While there are benefits for some people taking vitamin/mineral supplements, a healthy diet that includes the essential vitamins and other nutrients is the best way to give your body what it needs. You can't fit a healthy diet into a pill - its impossible.

Why do I call it expensive pee? Have you ever noticed how yellow your urine gets when you take a multivitamin? Well, that's you peeing out your expensive health plan. Water soluble vitamins can only be absorbed in the body to a certain point, after that, they are released in the urine. Fat soluble vitamins (A, D, E, and K) are continuously absorbed. That is why these have an upper limit that you should not exceed on a daily basis - beyond that point, your body can have serious toxicity issues. So, be careful with these and don't exceed the upper limit with your supplements. Here are the recommended daily amounts for men and women, where to find them in your diet, and their functions!


National Academy of Sciences

If your lifestyle keeps you from getting the recommended Daily Value of vitamins and nutrients, a dietary supplement may be right for you.

Consider a multivitamin if.....
•You are eating less than 1,600 calories per day or you are on a low-calorie weight-loss diet
•You are elderly and not eating as much as you should
•You are a strict vegetarian or vegan
•You are pregnant or a woman of child-bearing age (yes, if you are trying - start taking a Prenatal vitamin, asap!)
•You have a medical condition that limits your food choices. (anything that would disrupt intake, absorption, or conversion of any nutrient)

I also would consider a few specific supplements if you fall into either of the following categories.

1. You do not eat fish of any kind (I would consider taking a fish oil supplement)
2. If you have limited exposure to the sun or suffer from seasonal depression (I would consider taking a vitamin D supplement)

Follow the links to learn more about these 2 supplements! 

Source: American Dietetic Association, eatright.org

And thanks, AMY, for your topic suggestion!!

Do you eat enough fruits and veggies?

Defend vegetables, that's what I do! However, I also encourage eating a variety of delicious fruits as well. It is of no shock that most Americans do not get enough fruits and vegetables. The dietary guidelines for Americans suggests eating 2 1/2 cups of vegetables a day and 2 cups of fruit. How many fruits and vegetables did you eat yesterday?

People who include a wide variety of fruits and vegetables every day have a lowered risk of chronic diseases including heart disease, type II diabetes, stroke, and certain types of cancer. Therefore, it is well worth your time to learn a few tricks to increase produce intake in your diet!!!

Tricks to increase fruits and vegetables in your diet:

1. Use your imagination when it comes to pizza topping - the more vegetables, the better! Broccoli, spinach, green peppers, tomatoes, mushrooms, and zucchini.
2. Try pureeing berries, apples, peaches or pears for a sweet sauce on grilled or broiled seafood or poultry. Also good on breakfast foods like pancakes, toast or waffles.
3. Make a smoothie with low-fat milk, frozen strawberries and a banana.
4. Mix whole grain rice with chopped apple, nuts and cinnamon.
5. Make a veggie wrap for dinner with roasted vegetables and 2% cheese.
6. Try using crunchy veggies instead of chips with your favorite dip (like Celery with Buffalo Chicken Dip - thanks, Alex Davis)
7. Grill veggie kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
8. Top a sliced banana with a scoop of low-fat frozen yogurt. Try sprinkling a tablespoon of chopped nuts on top!
9. Make omelets for dinner and pack with broccoli, squash, carrots, peppers, tomatoes or onions with 2% cheddar cheese.
10. Add something sweet to deli meat sandwiches with sliced apple, or go more traditional with peppers, cucumbers, tomatoes, etc.
11. Microwave a cup of tomato soup for a warm afternoon snack.
12. Stuff a whole wheat pita with your choice of cheese and granny smith apples slices. Add a little cinnamon for a kick!

Try this fun recipe for an easy, healthy snack! Did you know popcorn was a whole grain?

Popcorn Delight

Ingredients:

3 cups popped fat-free popcorn

1 tablespoon sliced almonds

2 tablespoons raisin or other dried fruit of your choice

1/2 tsp ground cinnamon

1 tsp sugar

Directions:

Combine in medium bowl and toss well!

230 Calories, 7g fat, 39g carb, 6g fiber, 6g protein

Source: American Dietetic Association, eatright.org



Muffins = Muffin Top

Starbuck's Blueberry Streusal

Have you ever noticed how the muffin top on a muffin balloons out over the edge of the wrapper? Like the paper casing just can't hold anymore and has to push the bulk of the muffin out and over the top? Well, picture that paper wrapper being your jeans and picture that ballooning bulk as your stomach. Now, we have a muffin top! Its a cruel reality, but we've all seen it - laying down to button our pants - only standing at parties, paralyzed by the fear of ripping our jeans - only wearing long, lose tops to cover up any bulge we see - boys, only wearing your shirts untucked (ugh). These are not pleasant moments, people.

One thing that will greatly add to these Muffin Tops are muffins themselves. Lets check out the worst culprits of all!

Location                Muffin                     Calories

Starbucks' Lowfat Raspberry

Starbucks             Lowfat Raspberry        340 
Starbucks             Apple Bran                  360
Starbucks             Blueberry Streusel        360
Starbucks             Zucchini Walnut           490 
Dunkin' Donuts     Honey Bran Raisin         500 
Au Ban Pain          Walnut Spice               550
Au Ban Pain          Carrot Walnut              560
Dunkin' Donuts     Chocolate Chip             590   

Dunkin' Donut's Chocolate Chip

                    

On a diet? Skip the duck!

Some people have fond memories of feeding little ducklings little bread crumpets kept in their cupboard for those perfect weather days. Their mother would wrap them in swaddling clothes and walk with them, holding hands, in the park. Then, when they saw the first little billed creature coming, they would get out their bread and feed the cute little feathered animals.

NOT ME! What I remember is some ugly ass thing biting my hand at the zoo eating pavilion because it wanted my sandwich. Ducks are selfish, greedy little things with one track minds. "bread, bread, bread, bread, bread, bread, bread." GET YOUR OWN DAMN BREAD!

The late comedian Mitch Hedberg put it brilliantly, "I find that a duck's opinion of me is influenced by whether or not I have bread. A duck loves bread, but he does not have the capability to buy a loaf. That's the biggest joke on the duck ever." Hahahahah - he cracks/cracked me up!

Regardless of my personal feelings for them, they are not the best on your health either. As with anything, if you eat the meat with skin, it will be much higher in calories and fat. Here's a little comparison chart (you know I love to make these.)

Meat (4oz)                                 Calories             Fat
Beef (95% lean)                         193                    7.5g
Chicken Breast                           100                    1.5g
Chicken with skin                        223                    8.8g
Turkey Breast                             120                    0.5g
Duck                                          150                    6.75g
Duck with skin                             460                   44.6g

Plus, duck is high in cholesterol. In 4 oz. of skinless meat, there are about 87mg of cholesterol. This Thanksgiving, I'd stick with the turkey.

P.S. Have you ever heard of a Turkucken? That is when you stick a chicken inside a duck inside a turkey. Enough said. I have have to go throw up now.

Ugh.