Thanksgiving- Holiday Alternatives

1. Thanksgiving- Holiday Alternatives

2. WebMD • "When it comes to successful weight loss, our research showed that our emotions and our thoughts seem to actually play a bigger role than environmental cues -- we eat in response to feelings -- and for many people, the holidays can drum up a whole treasure chest of feelings, both good and bad," says Niemeier, a researcher with Miriam Hospital's Weight Control & Diabetes Research Center and the Warren Alpert Medical School of Brown University in Rhode Island.

3. Random Facts • Average American gains about 5 pounds during the holidays • The average weight of a turkey purchased at Thanksgiving is 15 pounds • A 15 pound turkey usually has about 70 percent white meat and 30 percent dark meat

4. The Importance of Breakfast • During the holidays, breakfast is key. • It’s your chance to start the day with a healthy meal. • Follow your meal plan • Include fiber and protein in the meal to ensure the feeling of satiety for a longer period of time.

5. Don’t Let Yourself Go Hungry • Eat a small snack before you begin your holiday meal • Some broth soup, a piece of fruit, veggies with a hummus or yogurt dip or other healthy snack. And a glass of water. • This will help to prevent you from over-eating.

6. Buffet or Family Style Meals • If at a buffet or family style meal: • Observe what is available • Think about your selections • Choose to use a salad plate (or a smaller plate than normal) • Choose small amounts of what you want: choose more vegetables. • Socialize while eating to allow time for the body to register your satiety cues (about 20 minutes)

7. Beverages • Remember beverages have calories too! • Water is always a good choice. • Try sparkling water with lemon or lime • Be mindful of the calories you are consuming with other drinks.

8. Non-cocktail Calories *94 proof http://www.forbes.com/2005/08/09/cx_sy_0810feattable.html

9. Alternative Recipes • Watch for the creamy sauces and rich desserts. (moderation) • Be mindful of the turkeys and hams basted and plumped up with a brine solution. • Use low-sodium broths • Try green beans with olive oil and lemon • Bake yams/sweet potatoes with a little bit of brown sugar (or cinnamon) and splenda.

10. Healthy Holiday Eating Tips: Recipe substitutions If you are the chef of the party, try the following lower-fat recipe substitutions.

12. Exercise • Make exercise a priority during the holidays • Get in an aerobic workout to burn calories (at least 30 minutes) • It’s a great way to start the day and a great excuse to get some fresh air. • Can help you to unwind and relieve stress. • After the meal go for a walk with other guests and use it as a social event.

13. Sleep • Make sleep a priority • Get at least 7-9 hours • Time suggested in order to function optimally • Plan time to wind down about 30 minutes before going to bed • Take a warm or hot bath • Read a book • Listen to soothing music • Sleep deprivation reduces the ability to cope with stress

14. Fluids • Drink plenty of water throughout the day. • When you wake up have a glass of water. • Water has no calories and can help you to have the feeling of satiety. • Mix lemon or lime with water or use kool-aid and splenda to make a drink (can always substitute sparkling water).

15. Emotional Eating • Due to the many stresses associated with the holidays many people turn to the comfort foods to cope. • This can lead to unwarranted guilt • Most turn to a snack high in calories and fat. • Try to practice stress relieve by either: • Giving yourself a few minutes to yourself • Trying yoga in the morning before the event occurs • Emphasize more on the socializing then everything being as it should. Remember it’s one day.

16. Side Tips • Watch portion sizes • Limit high-fat food choices • Eat slowly, put fork down between each bite • Drink plenty of water • Start meal with a salad or low calorie broth soup • Wrap up the meal immediately after eating and keep out fruit and vegetables for snack. • Chew sugar-free gum or brush teeth after eating to prevent mindless snacking.

17. WebMD Tips • Making Holiday Foods Healthier • Food preparation techniques that reduce calories, fat, and sodium go a long way to keeping you healthy during the holidays. Lighten up your favorite holiday foods and create new recipes with these 15 tips: • Mash white potatoes with low-sodium, fat-free chicken broth instead of milk, butter, and salt. • Roast vegetables, such as sweet potatoes, green beans, squash, and carrots to bring out their natural flavor. • Prepare favorite dips with fat-free sour cream or yogurt. • Mash cooked sweet potatoes with orange juice instead of butter. • Skip one of the crusts on fruit pies; prepare a fruit crisp instead of pie. • Use a gravy separator to skim the fat when making gravy. • Make a low-fat cheese sauce for casseroles.

18. WebMD Tips Continued • Substitute heart-healthy canola oil for butter and margarine. • Consider lean pork tenderloin for holiday meals instead of fattier or saltier meats. • Use part-skim or fat-free cheeses to make dishes such as cheesecake or lasagna. • Prepare bread pudding with fat-free egg nog instead of full-fat milk for extra flavor; add raisins or dried fruit for more fiber. • Prepare just one striking dessert and offer fruit, such as chocolate-dipped whole strawberries, instead of cookies and candy. • For a festive appetizer, mix equal amounts of fat-free salsa and low-fat cottage cheese; serve with homemade whole-wheat pita chips or cut-up vegetables. • Make a black bean dip flavored with lime juice and cilantro instead of salt. • Let your guests nibble on homemade trail mix made with whole-grain cereal, dry roasted peanuts, and dried cranberries instead of fatty chips or other high-fat appetizers.

19. Holiday StressorsMayoClinic: The three main trigger points of holiday stress or depression: • Relationships. Relationships can cause turmoil, conflict or stress at any time. But tensions are often heightened during the holidays. Family misunderstandings and conflicts can intensify — especially if you're all thrust together for several days. Conflicts are bound to arise with so many different personalities, needs and interests. On the other hand, if you're facing the holidays without a loved one, you may find yourself especially lonely or sad. • Finances. Like your relationships, your financial situation can cause stress at any time of the year. But overspending during the holidays on gifts, travel, food and entertainment can increase stress as you try to make ends meet while ensuring that everyone on your gift list is happy. You may find yourself in a financial spiral that leaves you with depression symptoms such as hopelessness, sadness and helplessness. • Physical demands. The strain of shopping, attending social gatherings and preparing holiday meals can wipe you out. Feeling exhausted increases your stress, creating a vicious cycle. Exercise and sleep — good antidotes for stress and fatigue — may take a back seat to chores and errands. High demands, stress, lack of exercise, and overindulgence in food and drink — all are ingredients for holiday illness.

20. Ways to Cope with Holiday Stress • Acknowledge your feelings and recognize stressors • Stick to a budget • Plan ahead • Don’t abandon healthy eating habits • Give yourself some time • Sometimes a good 15 minute breather can restore your inner calmness. • Don’t get upset if you make a mistake • Don’t let one meal mess up your diet. • Go back to your diet the next meal and let it go.