Holiday Survival Tips

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www.meaningfulwellness.c om Individual health and nutrition counseling, corporate wellness and group seminars

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Great suggestions for eating healthy during the holiday season!

Transcript of Holiday Survival Tips

Page 1: Holiday Survival Tips

www.meaningfulwellness.comIndividual health and nutrition

counseling, corporate wellness and group seminars

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Navigate the Holiday Maize

Don’t Gain During the Holidays!

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Holiday Weight Gain Stats

• A study published in the New England Journal of Medicine found that Americans gain an average of .4 to 1.8 pounds each year during the holidays

• And this is not likely to come off the rest of the year

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Holiday Weight Gain Stats

• If you are overweight, your risk for gaining goes up to 5 or more pounds during the holidays

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Holiday Survival Strategies

• There are only three real feast days– Thanksgiving– Christmas or Kwanzaa or Chanukah– New Years

• It is too little exercise and too many calories on the other days that causes weight gain during this time of year.

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Don’t Skip Breakfast

• Start your day with a healthful breakfast• Oatmeal, skim milk and fruit make a great

way to start• Whole-grain cereal is a

better choice than baked goods such as Danishes, coffee cakes and croissants

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Holiday Survival Strategies

• Celebrate what the holidays are really about – – Spending time with family and friends!

• Find creative activities or ways to get your family and friends to be active instead of eating– Play a game

instead of eating!

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Party Survival Strategies

• Eat a light, low-fat snack such as soup, fruit, salad or cereal before going to parties or out to eat. – This will help you curb hunger and make

better choices.– Keep fruit with you for eating on the run.

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Party Survival Strategies

• Bring a healthy dish to the party.• Ideas include: tossed salad with

vinaigrette, vegetarian chili, fruit salad, raw veggie platter or veggie side dish

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About the Buffet….

• Think first- Do I really like this? Do I need to eat the whole thing?

• Taste next – Just a taste, not the whole thing!

• Focus on conversation• Choose veggies • Limit or avoid rich or calorie-dense foods

such as desserts, nuts and fatty meats or appetizers

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Party Survival Strategies

• Limit alcohol.– If you drink, enjoy one alcoholic beverage and

then switch to diet soda or water with lime.

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At Home Survival Strategies

• Try to eat a large low-fat salad or a broth based soup before most meals.

• Make sure vegetables take up half the space on your plates for parties and dinners.

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At Home Survival Strategies

• Keep minimal baked goods on hand this year.

• Only bake enough to give away or use for one festivity.

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At Home Survival Strategies

• Lower the calories in your holiday recipes by using less fat, sugar and cheese.

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Prepare Your Kitchen

• Stock up on a variety of healthful foods for fast and easy meals– Potatoes– Brown rice (whole grains)– Pasta and low-fat pasta sauce– Salad– Stir-fry– Baked Chicken/fish

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Prepare Your Kitchen

• Keep salads and fruits ready to go

• Whenever you cook, make big batches and refrigerate or freeze the extra – great for eating during hectic times

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Prepare Your Kitchen

• Ask family members what foods are really important to make over the holidays to avoid making too much of the foods no one really cares about

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Prepare Your Kitchen

• Make your favorite recipes lower in fat. – For example, substitute egg white or nonfat

egg substitute for real eggs– Use low sodium broth instead of oil or butter– Use fat-free dressings, dips, mayo and cream

cheese– Use skim milk in place of

whole milk

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Less Fat = Fewer Calories

Use/in place of: Save Calories:• Broth/oil, 1 cup

1,975• Fat-free/regular mayonnaise, 1 cup

741• Fat-free/regular sour cream, 1 cup

392• Fat-free/regular cream cheese, 1 cup

254• Fat-free/regular egg, 1 cup

231• Fat-free ricotta, 1 cup

228• Fat-free/regular egg nog, 1 cup

164• Skim/whole milk, 1 cup

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Prepare Your Kitchen

• Cook healthier lower-fat recipes at home during the holiday season

• This helps compensate for richer holiday foods that are consumed away from home

• Be aware of serving sizes – use smaller plates and serving utensils

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Calories in Favorite Treats

Be aware:• Slice pumpkin pie 320• Slice fruitcake 302• Cup eggnog 342• 2 cookies 140• 2 oz fudge 240

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Holiday Survival Strategies

• Make a goal with a friend to lose 5 pounds or more for the holidays

• OR just pledge to keep weight the same and don’t gain!

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Holiday Exercise Strategies

• Keep up with your exercise during holidays and try to be more active. Shorter workouts are better than no workouts

• Getting enough sleep helps you get up to go to the gym!

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Burn 100 More A Day

• Add 15 minutes a day of walking – this compensates for extra 700 calories per week

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Other Ways to Burn 100 Extra Calories Per Day

• 45 minutes shopping/walking• 35 minutes housework• 30 minutes raking leaves• 25 minutes rowing• 20 minutes skating• 20 minutes aerobic video or dancing• 10 minutes stationery bike• 10 minutes jogging• 10 minutes downhill skiing

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More Ways to Be Active

• Walk to enjoy holiday lights• Purchase gifts for fitness• Walk more for shopping – walk the mall

before you start

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More Ways to Be Active

• Get more sleep so you can get up for the gym

• Slip gym time in before a party• Do one activity each day – clean the

house, walk the mall, walk at lunch• Stay moving on your lunch break!

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Make Resolutions Now!

Make your New Year’s resolutions now and stick to them:

• Eat better and eat out less often• Exercise more (3-5 days a wk)• Drink less alcohol• Eat fewer foods with sugar• Eat more fruits, vegetables and

whole grains

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“Holidays are an expensive trial of strength. The only satisfaction comes from survival.”

— Jonathan Miller