holiday weight gain – The Skinny Gene Project https://www.skinnygeneproject.org Educate. Empower. Prevent Diabetes Mon, 22 Dec 2014 05:23:01 +0000 en-US hourly 1 https://wordpress.org/?v=7.0.2 133158330 Portion Control Tips to Avoid Holiday Weight Gain https://www.skinnygeneproject.org/portion-control-tips/?utm_source=rss&utm_medium=rss&utm_campaign=portion-control-tips https://www.skinnygeneproject.org/portion-control-tips/#respond Mon, 22 Dec 2014 05:23:01 +0000 http://skinnygeneproject.dreamhosters.com/?p=2330 Read More]]> By Rennie Aranda, Skinny Gene Dietitian

Winter holidays is a fun time of year to spend time with your loved ones and reflect on all the hard work you have put into attaining your health goals over the year. However, with holiday cheer comes endless temptations of the season’s high calorie favorites lurking around every corner — goodies appearing in homes and offices at Thanksgiving and continuing on until the next year. With nearly two months of celebrating, most Americans gain about a pound or two by New Year’s Day from the holidays. Even though it’s just a pound or two, most Americans don’t lose the weight they gain during the winter holidays and add up year after year. Don’t fall into this trap! Keep focused on your health goals you’ve set while still enjoying the winter holiday season. It is still possible to enjoy holiday goodies without the dreaded weight gain. You can still indulge in the foods you like, but be aware of the amount out eat. Portion Control is KEY.

Portion Control Tips to Avoid Holiday Weight Gain

Photo by Abernethy Laurels

Photo by Abernethy Laurels

Follow these tips to help you avoid overindulging and holiday weight gain:

–        Never Arrive Hungry. Plan ahead to help you maintain discipline in the face of temptation. Try to have a nutritious snack such as raw veggies or fruit before attending holiday parties. If you do arrive hungry, drink some water to fill up before filling up your plate.

–        Divert Your Attention. Holiday parties are not all about the food. Make socializing and enjoying the company of your friends and family, rather than food, the focus of the event.

–        Pace Yourself. No need to eat until you’re stuffed. Chew slowly and munch at a leisurely pace to fill you up with less food. Try putting your fork down after each bite to keep yourself in control.

–        Keep Track. It is easy to lose count of the small bite-size appetizers. Keep track by stashing a toothpick in your pocket for each one. Set a limit beforehand and stick to it.

–        Outsmart the Buffet. When dinner is served buffet style, use the smallest plate available and don’t stack your food. Aim for the simplest foods such as fresh fruits and vegetables or shrimp cocktail. Watch out for sauces and dips. Don’t stand near the buffet table. Keep your back to it so you won’t even see it.

–        Be Choosy About Sweets. Spend your calories on the special treats you really want. Be selective and limit your indulgences to small portions or only what is very sensual to you.

–        Bring Your Own Treats. Consider bringing a low-calorie treat that you know you’ll enjoy, which will make the more fattening alternatives less tempting.

–        Limit Alcohol. Plan how much alcohol you’ll drink and stick to it. It’s about control, not calories. More alcoholic beverages loosens inhibitions, resulting in less control over what you eat and contributing to higher calorie consumption. If you feel out of place without a drink, sip water or club soda so you have something to carry like everyone else.

–        Keep Portions In Mind. Downsize to healthy portions when filling up your plate by learning to “eyeball” your food to gauge what’s too much and what’s just right. The following chart shows how to use our hands as guidelines to control our portions:

 

Serving Size Food Example(s)
One fist / 1 cup Dry cereal, milk, yogurt, vegetables, fruit
Palm of your hand / 3 ounces Chicken, beef, fish, pork
Handful / ½ cup Noodles, Rice, Oatmeal
Two fists / 2 cups Salad
Thumb / 1 tablespoon Peanut Butter
Pointer Finger / 1½ ounces Cheese
Flat hand / 1 slice Slice of whole-wheat bread
Thumb tip / 1 teaspoon Cooking oil, mayonnaise, butter, sugar

 

With these tips in mind, sticking to your goals may feel a little bit more achievable. Remember to stay focused, disciplined, and have fun in the process! Happy holidays and cheers to a happy and healthy New Year!

]]> https://www.skinnygeneproject.org/portion-control-tips/feed/ 0 2330 12 Ways to Stay Healthy Over the Holidays https://www.skinnygeneproject.org/12-ways-stay-healthy-over-holidays/?utm_source=rss&utm_medium=rss&utm_campaign=12-ways-stay-healthy-over-holidays https://www.skinnygeneproject.org/12-ways-stay-healthy-over-holidays/#respond Thu, 12 Dec 2013 05:48:20 +0000 http://skinnygeneproject.dreamhosters.com/?p=1780 Read More]]> By Emily Barr, MS,RD,CNSC

The month of December, right on cue, is flying by!  The parties have begun and will continue all month long, and of course,  into the New Year!  You may have the same old thought recirculating through your mind this holiday season, how are you going to enjoy the season without upsetting your bathroom scale?

There have been studies to show that weight gain during the holiday season may be as little as one pound for those who are of ideal body weight.  But, for those of us that may be above our desired weight (click to see a BMI chart), the risk for weight gain is increased during the festive season, adding up to 3-7 extra pounds. (1)

Your mission this holiday season is weight maintenance.  But how?  Of course, by watching what you eat.  But you can’t stop there; you must get your heart rate up to burn some extra calories.  Even though we usually have the best intentions to eat well and exercise, there is one more key factor that can interfere with your plans for a healthy holiday season. It is an unfortunate thing called stress, which is obviously increased at this busy and financially straining time of year.  The trifecta for weight maintenance must include all three important preparations – nutritional, physical, and psychological preparation!

Here are 12 recipes, 12 exercises, and 12 tips to help you enjoy your holiday season, starting and ending at the same weight!

 

12 Healthy Holiday Recipes

 

1.) Sleigh Driver – Eating Well – Skinny Gene modification: substitute Splenda for sugar

This scrumptious nonalcoholic punch adds pear, cranberries and vanilla to the traditional hot cider.

{Please click on the picture to see the recipe}

 

2.) Asparagus Guacamole – Taste of Home 

Indulge in some guilt-free dipping with this low-fat version of guacamole.

{Please click on the picture to see the recipe}

 

 

 

3.) Sausage Mushroom Caps – Sunset 

These sausage-stuffed mushrooms are the perfect 1-bite party food. (Tip: Lower the fat by using a reduced fat chicken or pork sausage)

{Please click on the picture to see the recipe}

 

 

4.) Brussels Sprouts Salad with Warm Bacon Vinaigrette – Cooking Light 

Brussels sprouts are low in calories, while offering protein, vitamins and minerals to support a healthy body. Unfortunately, they are usually the least favorite vegetable at the table. Hopefully this recipe will convince your loved ones to give Brussel sprouts another try.

{Please click on the picture to see the recipe}

 

5.) Green & Yellow Beans with Wild Mushrooms – Eating Well 

Simply prepared green and yellow beans with wild mushrooms are easy holiday fare.

{Please click on the picture to see the recipe}

 

 

6.) Butternut –Squash Couscous – Delish from Food & Wine 

Butternut squash and chickpeas provide this aromatic dish substantial bite.

{Please click on the picture to see the recipe}

 

 

7.) Bulgur with Dried Cranberries – My Recipes from Cooking Light 

Serve this lemony bulgur—an American interpretation of Middle Eastern tabbouleh—instead of the more familiar and expected stuffing.

{Please click on the picture to see the recipe}

 

 

8.) Pot Roast with Fall Vegetables – Delish from Good Housekeeping 

Looking for a hearty main dish? This high-fiber, filling  recipe should do the trick.

{Please click on the picture to see the recipe}

 

 

9.) Winter Jeweled Fruit Salad – My Recipes from Cooking Light 

Copas de frutas (fruit cups) are popular street food. They typically consist of fresh fruit sprinkled with lime juice and chili powder and are the inspiration for this jewel-colored fruit salad. It’s bright colors makes it perfect to serve for the holidays.

{Please click on the picture to see the recipe}

 

10.) Black and White Striped Cookies – My Recipes from Cooking Light 

Show off your baking talents with these vanilla and chocolate striped cookies.

{Please click on the picture to see the recipe}

 

 

 

11.) Coconut Macaroons– Self 

Dress up this chewy classic for the holidays with a festive, to-die-for drizzle of chocolate. Oats replace part of the coconut to make this a low-fat yet still satisfying goody.

{Please click on the picture to see the recipe}

 

 

12.) Minty Mini-Doughnut cookies – Self

If your looking for a real holiday treat, try these minty mini doughnut cookies. Despite their “sweet” appearance, each only contains 28 calories.

{Please click on the picture to see the recipe}

 

12 Minute Merry Workout

 

1 minute jumping jacks

1 minute lunges

1 minute jumping side- to-side

1 minute push ups

1 minute jog in place

1 minute squats

1 minute stair steps

1 minute wall sit

1 minute high knees

1 minute pushups or pike

1 minute sit-up/crunches

1 minute cool down stretch of arms and legs

 

12 Psychological Stress Relief

 

1.) Make exercise a top priority – goal of 30 minutes or more everyday throughout the holiday season.  Exercise is a great calorie burning stress reliever!

2.) Plan your party contribution wisely.  By bringing a healthy dish, you are guaranteed a healthy choice on the buffet line of risky choices.

3.) Position yourself away from snacks.  Use the mingling time to catch-up with relatives and friends.  Eat later when you are conscious of what and how much you are eating.

4.) Try rallying the troops for a morning or post meal walk around the neighborhood.  Depending on the time of day, it may be a great time to take in the beautiful holiday lights.

5.) Make of list of things that need to be done, prioritizing them to help keep the stress load low.  Don’t be afraid to ask for help!  Kids can be great present wrappers or help with preparing food!

6.) Get your day started with a healthy breakfast.  You want to be sure to get your metabolism going for the day and prevent overeating later in the day.

7.) Take caution when it comes to alcohol, which often may cause us to lose self control and eat more than planned.

8.) Get 8 hours of sleep every night!

9.) Fill your plate with healthy foods including vegetables, fruit and whole grain dishes.  Dish up small portions of other favorite high fat foods.  Be sure to savor each bite!

10.) Take 15 minutes to yourself – read a book, meditate, stretch, or whatever your heart desires, just try to unwind!

11.) Limit the leftovers!  The holiday meal is most often high in fat, calories, and sodium.  Enjoy these splurges on the day, but do not let the meal be repeated for too many extra servings.

12.) Enjoy the reason for the season and time with the family!  The meal should just be a small part of the festivities.

]]> https://www.skinnygeneproject.org/12-ways-stay-healthy-over-holidays/feed/ 0 1780 Naughty List of Holiday Foods https://www.skinnygeneproject.org/naughty-list-holiday-foods/?utm_source=rss&utm_medium=rss&utm_campaign=naughty-list-holiday-foods https://www.skinnygeneproject.org/naughty-list-holiday-foods/#respond Mon, 09 Dec 2013 03:51:01 +0000 http://skinnygeneproject.dreamhosters.com/?p=1798 Read More]]> I don’t know about your house, but having a spirited 6 year old means that the naughty and nice list comes up a lot during the holidays. I’m the one making a list, and my daughter is the one checking it twice ( or twenty times) a day.  If her behavior is less than ideal, then she’s extremely interested in knowing how she can improve it enough to get rewarded on the big day.

Maybe this is why when I came across  the Naughty List of Holiday Foods, it really hit home.  I thought it would be great to not only share what holiday foods made the naughty list, but also what easy changes could be made to make them nice.

The Naughty List of Holiday Foods

By WebMD

‘Tis the season of temptation — and the evidence suggests most of us give in. A study in the New England Journal of Medicine shows the average person puts on a pound during the holidays and never loses it. This adds up to serious weight gain over the years. For those with high cholesterol or high blood pressure, land mines abound on the dinner table. Fortunately, there are ways to avoid the holiday food trap. While Santa makes his list and checks it twice, you can study WebMD’s list of foods that are naughty and nice.

1.) Naughty: Turkey Skin

The skin of turkey and chicken is loaded with saturated fat. Per gram, all fats are higher in calories than protein or carbs, and they contribute to high cholesterol. Dark meat has more fat per bite than white meat.

Nice: Serve yourself turkey breast or other white meat without the skin.

2.) Naughty: Stuffing

Stuffing is typically loaded with butter and assorted high-fat meats, such as sausage. A single scoop may have up to 550 calories.

Nice: Replace butter with low-sodium chicken broth, and skip pork sausage in favor of a low-fat chicken, oyster, or fruit alternative. Or try making wild rice stuffing instead.

 3.)  Naughty: Buttery Mashed Potatoes

Usually, a lot of milk, butter, and salt go into this classic comfort food. A cup of homemade mashed potatoes made with whole milk and butter can have 237 calories.

Nice: Mash the potatoes with low-fat milk or low sodium, fat-free chicken stock and skip the butter, or salt.

4.)  Naughty: Sweet Potato Casserole

Sweet potatoes are one of the most nutritious vegetables out there. They’ve got vitamins A and C, plus a dose of calcium and potassium. But they’re often served in a decidedly unhealthy fashion — casseroles made with marshmallows, butter, and loads of sugar.

Nice: Leave out the butter, cut the sugar in half, and lightly top with mini marshmallows. This will shave calories and fat, not taste.

5.) Naughty: Pecan Pie

Although pecans are packed with healthy fats, vitamins, and minerals, pecan pie is a minefield of sugar and calories. A typical slice of pecan pie has more than 500 calories. That’s because it’s usually made with oodles of corn syrup, butter, and sugar.

Nice: Nibble on a bowl of mixed nuts instead. If you can’t resist the pie, choose pumpkin or opt for a very small slice and don’t eat the crust.

6.) Naughty: Fancy Finger Foods

Be careful at the office holiday party — canapes and other fancy appetizers are often full of fat. Each one is tiny, but the calories add up quickly when there is an endless parade of hors d’oeuvres.

Nice: Chilled shrimp, veggies, and fresh fruits are nutritious low-calorie appetizers.

7.) Naughty: Pigs-in-a-Blanket

Another steer-clear appetizer, each bite-sized piggy has 6 grams of fat, lots of sodium, and little to offer in the way of nutrition.

Nice: Fruit-in-a-blanket is a great alternative. Wrap figs or fuyu persimmon wedges with a thin strip of prosciutto, and then bake for 8 to 10 minutes.

8.) Naughty: Potato Pancakes

Potato pancakes or latkes are a favorite during Hanukkah. But a single medium-sized latkecan have more than 250 calories. Traditionally fried in oil, they are dripping with fat. What’s more, the usual topping is sour cream — another pound packer.

Nice: If you’re doing the cooking, use a small amount of vegetable oil or, better yet, cooking spray. If you’re doing the eating, limit yourself to a couple of latkes with unsweetened applesauce on top.

 9.) Naughty: Caramel Popcorn

Large tins of flavored popcorn have become a popular holiday gift. Although popcorn itself is a nutritious whole-grain snack, slathering on sugary caramel or other sweet syrups is a recipe for weight gain.

Nice: Stick to plain popcorn — the crunch is just as satisfying without the extra calories.

10.) Naughty: Egg Nog

Alcohol, heavy cream, eggs, and sugar make a frightening combo — a single cup of egg nog contains about 340 calories and 19 grams of fat.

Nice: Make low-calorie egg nog with skim milk, egg substitutes, and artificial sweeteners.

11.) Naughty: Mixed Drinks

Cocktails can be surprisingly high in calories. One serving of a white Russian made with light cream has about 350 calories.

Nice: Mix up a wine spritzer by adding a splash of wine and sparkling water to pomegranate or cranberry juice. This not only shaves calories, but also contributes to your fruit servings for the day.

 12.) Naughty: Cakes and Cookies

Carbohydrate cravings may increase during fall and winter. You don’t want to give in by reaching for too many sweets, but it’s not good to ignore the cravings either. Carbs taste good and make you feel good triggering the release of serotonin, a brain chemical that boosts mood.

Nice: The solution is to control portions or snack on complex carbs, such as whole-grain cereal or crackers.

13.) Naughty: Milk Chocolates

Milk chocolates are high in fat and low in the disease-fighting compounds found in purer forms of dark chocolate. Caramel or cream-filled chocolates are also lacking in the health department.

Nice: Solid dark chocolate with at least 70% cocoa is most beneficial, but only in small amounts. Choose dark chocolate with heart-healthy nuts.

Avoid Naughty Holiday Foods

Knowing which foods are naughty is only half the battle. Help yourself resist temptation with these tips:

  • Engage in conversation to slow the pace of eating.
  • At parties, sit far from the buffet table.
  • Excuse yourself from the dinner table once you’ve had enough to eat.
  • Chew sugar-free gum or suck on sugar-free candy to reduce the desire to nibble.

 

]]> https://www.skinnygeneproject.org/naughty-list-holiday-foods/feed/ 0 1798 Fight the Urge to Splurge-How to Avoid Holiday Weight Gain https://www.skinnygeneproject.org/fight-the-urge-to-splurge/?utm_source=rss&utm_medium=rss&utm_campaign=fight-the-urge-to-splurge https://www.skinnygeneproject.org/fight-the-urge-to-splurge/#respond Mon, 13 Dec 2010 18:02:25 +0000 http://skinnygeneproject.com/?p=1002 Read More]]> Santa Claus is at the mall?  Check!  Christmas music on the radio, in the stores?  Check!  Check!  Holiday parties galore? Check, check, check!  That’s right, the holiday season is here and it’s time to celebrate! 

Parties at work, parties at school, parties with friends, and oh yes, parties with the family!  One thing we know for sure is that food and drinks will definitely not be in shortage for these festive events, but that cannot be our excuse to splurge!  Waiting for those New Year resolutions to roll around is not an option, some research has found that we never lose the few pounds we gain during the holiday season!   This is your year to fight the winter weight gain.

Here are some tips to help you conquer the urge to splurge.

By Rev. Xanatos Satanicos Bombasticos (ClintJCL)’s

What You Can Control:

  • Have a high fiber snack and some water prior to the event so you aren’t starving!
  • Be sure to bring a healthy dish to the party.
  • Make only one trip to the buffet.
  • Choose the smallest size plate available.
  • Load up your plate with high fiber foods, such as raw vegetables and salad.
  • Focus on being social at parties.  Enjoy the company of family and friends, while strategically positioning yourself out of arms reach of appetizers.
  • Drink a full glass of water between any alcoholic drinks.  Drinking in moderation is key, 1-2 drinks for women and 2-3 drinks for men.  Drinking too much is a sure segue to eating too much.
  •  Incorporate exercise, especially the days prior to, the day of, and the days after each event.

 

What You Can’t Control:

  • When choosing food from the buffet table, keep an eye out for the colorful foods and beware of the white creamy foods.
  • Choose small portions – Try small spoonfuls of the other higher calorie foods only if they are your favorite.  Be sure to savor you food!
  • Choose your sweets wisely, each dessert can have 200-1200 calories!
  • Be careful with the appetizers, these little bites of bliss can easily add up in a matter of minutes.
  • Have your “excuses” ready.   One of the best lines is that you are just plain full and maybe you will try some in a little while!
  • Try to avoid taking home extras of those tempting (high calorie) foods.

Sour cream dips, cheese balls, little sausages and meatballs, sweets, chocolatey desserts, and alcohol will all be present at the holiday affairs, and so will you!

Have a happy and healthy holiday season and do your best to fight that urge to splurge!

By Emily Barr, MS, RD, CNSC

Want More?? Check out these posts from Emily…

Meet Emily

Lumps of Coal vs Sugar Plum Fairies- The Reason For Making Healthy Changes this Season

How Did You Do It?

Sweets & Sabotages

Sugar Aliases

Halloween Temptations

High Five to Healthy Lunches

Vitamin D: Sunshine Vitamin, or not?

Summertime Drinks that Won’t Bust Your Diet or Your Waistline

Best Defense Against Cellulite

Water Filled Summer

Value Menu-Eat now, Pay later

Different ages, different requirements to be healthy

Kids Really Do Like Fruits and Vegetables

Spring into Green

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