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Hints for Happy Healthful Holidays

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Holiday recipes To Modify or Not? Holiday Foods are part of the special day ... Eating a cookie that broke while removing it from the baking sheet I deserve ... – PowerPoint PPT presentation

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Title: Hints for Happy Healthful Holidays


1
Hints for Happy Healthful Holidays
  • New Heart
  • December , 2008
  • Pam Fletcher R.D.

2
  • The good news
  • The average weight gain between Thanksgiving and
    New Years Eve is 1- 3 lbs!
  • The bad news
  • The pounds usually stay put!

3
A successful resolution?
4
No dieting
  • Rule number 1 is no dieting
  • Start a diet when you are ready, starting a diet
    during the holidays may be setting yourself up
    for failure.
  • Maintaining your weight may be more reasonable
    than weight loss

5
(No Transcript)
6
Have a plan.. and plan ahead
  • Dont leave it to fate
  • You can act to make the holidays a healthy
    success!

7
Use the 10 Bees
  • Be a visionaryhave a vision for your body and
    health
  • Be a recruiter
  • Be aware of emotional eating
  • Be in tune to your bodys needs
  • Be active

8
More healthy Bees
  • Be choosy
  • Be calorie conscious
  • Be creative with recipes
  • Be sociable
  • Bring something to the table

9
Holiday Health
  • Decide what is important to you
  • Keep that vision of your body and health in mind
    and in sight
  • Write down your goals/visions

10
Recruit help or Just say, NO
  • Who would be a good support person to remind you
    of your goals?
  • ASK for help
  • Who should you leave alone?
  • Are there saboteurs?
  • Practice saying, No, No, thank you,
  • Im comfortable and do not want any more to
    eat.

11
If you over eat to relieve stress
  • Remind yourself that food wont fix your
    troubles
  • Food only fixes hunger, nothing else!

12
Holiday Stress
13
Stressed?
  • Go for a walk,
  • Set reasonable limits on your time. Do less!
  • Play with/talk to a pet
  • They dont talk back!

14
Be an ACTIVE two-timer
  • Actually that should be a double-timer
  • Double your walking time
  • Longer walks
  • Walk twice a day instead of once
  • Do some type of exercise each day

15
COUCH POTATOES ARISE!
16
Dont Save Up Calories!
  • Dont skip meals
  • Try low fat, high fiber meals or snacks
  • Whole grains cereal with non-fat or or 1 milk,
    or yogurt
  • Whole grain bread for sandwich or toast (with low
    sugar jelly)- try natural non-hydrogenated peanut
    butter
  • Light string cheese and whole grain crackers..
    Add some vegetables
  • Have a small, healthy snack before going to the
    party

17
Be choosy
  • Have your favorites, skip the rest
  • Eat a reasonable amount of foods you really enjoy
  • Leave the everyday foods bread or rolls or
    potatoes
  • Fill up on vegetables

18
One of lifes mysteries?
19
Size matters
  • No matter what time of the year portion sizes are
    important
  • You may not have total control of what is
    available to eat but you do have control of HOW
    MUCH you eat

20
Size matters
  • Size matters no matter what day of the year it
    is.
  • Remember these quick hints to healthy portion
    sizes.

21
Reasonable portion sizes
  • The palm of your hand is the size of a serving of
    meat, 3oz
  • One handfuls about 1 oz or the size of snack
    foods such as nuts.

The size of your thumb is about 1oz or a serving
of cheese.
22
Easy ways to cut calories
  • White meat instead of dark meat
  • Less or no gravy ( skim the fat from the gravy)
  • More vegetables and less stuffing
  • Modify the stuffing

23
Holiday recipes To Modify or Not?
  • Holiday Foods are part of the special day
  • Modifying might not be worth it
  • Overeating ONCE a year not a problem

24
Slow Down Eat Mindfully
  • Buffet sit far away from the food table
  • Use a smaller plate
  • Between each bite
  • Put your fork down
  • Take a drink of water or seltzer water
  • Think of it as a sport you WANT to finish last
    because you ate so SLOWLY

25
Bring Something to the Party!
  • Offer to bring something healthful that you can
    munch on
  • Relish traypickles and olives (if not watching
    sodium), carrots, celery
  • Salad or vegetable tray with low fat dressing
  • Fruit platter

26
What to do about food gifts?
  • Request that people NOT give you food gifts at
    home or at work
  • SHARE your food gifts with family or friends or
    local food bank
  • Get them out of the house and out of the office

27
Extra calories can sneak in over the holidays...
28
They dont always come in large portions!
Tiny Tastes University of Nebraska Lincoln Co.
Extension
29
They can tiptoe in through tiny tastes throughout
the day...
Tiny Tastes University of Nebraska Lincoln Co.
Extension
30
Taste 1
  • Eating a cookie that broke while removing it
    from the baking sheet I deserve it for getting
    up early to bake these cookies before heading to
    work.

Tiny Tastes
31
Approximate Calories
30
Tiny Tastes University of Nebraska Lincoln Co.
Extension
32
Taste 2
  • Someone brought holiday candy to work today!
    Ill just have one small piece of the peanut
    brittle.

Tiny Tastes University of Nebraska Lincoln Co.
Extension
33
Approximate Calories
80
Tiny Tastes University of Nebraska Lincoln Co.
Extension
34
Taste 3
  • The party is great but maybe I shouldnt stand
    near the snack table. Im dipping my third chip.

Tiny Tastes University of Nebraska Lincoln Co.
Extension
35
Approximate Calories
75
Tiny Tastes University of Nebraska Lincoln Co.
Extension
36
Taste 4
  • Who can pass up old-fashioned style eggnog. Ill
    have just a half cup.

Tiny Tastes University of Nebraska Lincoln Co.
Extension
37
Approximate Calories
200
Tiny Tastes University of Nebraska Lincoln Co.
Extension
38
Dash away sugar, dash away stress, Eat fruits
and veggies, feel your holiday best.
Tiny Tastes University of Nebraska Lincoln Co.
Extension
39
From all the staff at New Heart
40
Slides adapted from
  • Happy Healthy Holiday Cindy Zwart R.D. C.D.E.
  • Healthy Holiday Eating Kate Myerson R.D.
  • University of Nebraska-Lincoln Extension in
    Lancaster County
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