Thanksgiving- Good Eats, Smart Strategies

Just in time.
I don't know about you, but I'm already cooking and freezing for next week. I am gearing up and looking forward to a week long family reunion. My kids are visiting us in SW Florida for sun, relaxation and, of course, mom's home cooking. You see, I am a dietitian who LOVES to cook. This is my moment. So, when I read Dr. Jo's newsletter this morning, it made me think about what we should focus on. We can enjoy the wonderful flavors of the holidays without tons of added calories. Many of us make excuses for totally indulging during the holidays by saying, "it's only once a year". Being smart about food choices during the holidays can spare the pain of getting rid of the spare tire later.

Here is what Dr. Jo (Joanne "Dr. Jo" Lichten- www.drjo.com) said so well...
Focus On: Rethink Thanksgiving

Do you eat too much on Thanksgiving? One day of overeating is no big deal, but overeating on Thanksgiving, for some, can open the flood gates to more overeating....all the way through the holidays.

Here are some thoughts to keep you healthy through the next week and beyond:
-Start off the day right. Get your metabolism going with a walk, a run, or dance in the living room.
-Don't go hungry. Many people, in anticipation of the afternoon feast, forgo eating anything until the big spread. Unfortunately, when you're THAT hungry, it's difficult to turn anything down. Enjoy breakfast.
-Have a spread of appetizers. You're not the only one who's hungry before the turkey appears. But, save all those calories for the real meal. Think instead of raw veggies and low fat ranch dressing, grapes and other fresh fruit, and nuts in their shell.
-Save a little here and there. Just because it's a feast, doesn't mean you have to blow the calories on everything! Think about cutting the fat in half in the mashed potatoes. Drain the grease off the broth before thickening it into gravy. And, peel off the skin before eating your turkey.
-"Eat your pleasers, skip your teasers." That's my lingo for "stop eating stuff just because it's there...eat foods that really excite your taste buds." So, instead of grabbing a big slice of something you've never tried before, take a thin sliver and then ask yourself if it's a teaser or a pleaser.
-Stand up and lose weight. Years ago, my daughter noticed that when people sit too long, they overeat. And, it's not until they stand up do they really notice how MUCH they've overeaten! They typically stand up, clutch their belly and proclaim, "Oh, I think I ate too much!" So...take an opportunity part-way through the meal to stand up and check your fullness level. Why not fit in a walk between dinner and dessert?
Great advice. Thank You, Dr. Jo!
Live, Love and Bon Appetit! Have a Blessed and Happy Thanksgiving!

Visit my website at www.D-Signed4Health.com.

Healthy Eating

Being a healthy eater requires you to become both educated and smart about what healthy eating actually is. Being food smart isn’t about learning to calculate grams or fat, or is it about studying labels and counting calories.

Healthy eating is all about balanced and moderate eating, consisting of healthy meals at least three times per day. Healthy eaters eat many different types of foods, not limiting themselves to one specific food type or food group.

Eating healthy requires quite a bit of leeway. You might eat too much or not enough, consume foods that are sometimes more or less nutritious. However, you should always fuel your body and your brain regularly with enough food to keep both your mind and body strong and alert.

A healthy eater is a good problem solver. Healthy eaters have learned to take care of themselves and their eating with sound judgement and making wise decisions. Healthy eaters are always aware of what they eat, and know the effect that it will have on their bodies.

When someone is unable to take control of their eating, they are also likely to get out of control with other aspects of life as well. They could end up spending too much, talking too much, even going to bed later and later.

You should always remember that restricting food in any way is always a bad thing. Healthy eating is a way of life, something that you can do to enhance your body or your lifestyle. If you’ve thought about making your life better, healthy eating is just the place to start. You’ll make life easier for yourself, those around you, and even your family.

See more helpful nutrition and health information at D-Signed4Health.com.

Motivated to Cook Again?

I just saw the movie, Julie and Julia. It's a must see for all you foodies out there. Being a foodie myself, I got motivated to try my hand at some gourmet goodies. Although not a chef, I have lots of cooking experience and I love to try new recipes and experiment with flavors and textures. So, before I went to the market to buy butter, eggs, cream to concoct some masterpiece, I asked the question, “Can we have those wonderful flavors without all the fat and calories?” The answer is “Yes!”

The number one way to cut the fat and calories is simply by having smaller portions of the “real stuff”. When we eat larger portions of calorie dense foods, we are putting ourselves at risk for weight gain and health complications. What is a proper portion? For portion guidelines, check out the website http://www.mypyrimid.gov/ .

Another way to make cooking more healthy is to substitute lower calorie, higher fiber foods for fat laden ones. An example is instead of making cream sauces with butter, rue and heavy cream, you can substitute cornstarch as the thickener and use puree cooked vegetables as the liquid. Flavor it up with fresh herbs and spices.

Cooking methods also reduce calories. Baked, broiled, grilled or poached are recommended cooking methods for meat, fish and poultry instead of frying. If you want to use a fry pan (some people just can’t get away from it), use it to sear meats or fish until it “lifts” from the pan, giving a nice brown, crisp coating. Then finish in the oven. Serve with a spiced up vegetable puree, salsa or vegetable/ bean relish. Your taste buds and waistline will thank you!

Whey Protein and Exercise

I attended the Florida Dietetic Assoc. Annual Symposium last month and there was a great session on "Muscle, Protein and Physical Activity" by Stuart Phillips, PhD. His studies indicated that by adding extra protein in the diet (whey protein) after exercise (within 30 min), skeletal muscle increases, strength increases, BMR increases, insulin resistance decreases. He suggested that it only takes 8 oz skim milk post exercise to achieve this.

Weight Management Nutrition Nuggets

• Fiber is a dieter's friend. Fill up on fiber and feel fuller longer.
• Combine protein with high fiber carbs in small snacks to carry you to the next meal.
• Add protein after a workout to spare muscle mass
• Eat in color! Enjoy fresh fruits and veggies. They are not only lower in calories, but very high in antioxidants to help protect our cells!
• Think of desserts as condiments. A taste is satisfying if you savor the flavor.
• Try appetizer portions for entrees.
• Substitute high calorie liquids for lower calorie thirst quenchers. Try infusing a quart of water with 1/2 lemon, 1/2 orange, 1/2 lime and 2 sprigs of fresh mint. Refrigerate and have this refreshing blend without the calories!