It’s officially that time of year—when Americans gain a lot of excess “baggage” during family gatherings, office parties and holiday events. Studies indicate, in fact, that the average person will gain 10 extra pounds by Jan. 1. That’s why it’s important to party responsibly and control consumption whenever possible. This week’s blog series focuses on how to survive (and enjoy) the holidays—without gaining an ounce of unwanted weight.
Before you sabotage your weight loss goals with cocktail excess, consider the following facts about alcohol and weight gain.
- While alcohol contains no fat or cholesterol, it’s a source of calories that provides no real nutrients.
- Each gram of alcohol consists of seven calories. That means alcoholic beverages supply your body with a large number of dense, “empty” calories.
- A 12-oz. beer has about 130 calories.
- Genetics affect the way your body processes alcohol.
- People who drink excessively often end up munching more, as well—leading to undesirable weight gain.
- Drinking leaves your body depleted of water and nutrients the next day, which causes fatigue and may decrease your desire to exercise.
So how can you avoid the holiday cocktail trap? Try these tips.
- Fuel your body with a healthy snack and plenty of water—before, during and after parties. This will help you feel full, and you’ll have less desire to drink (and eat) excessively.
- If you plan to drink, do so moderately. Stick with 1-2 beers or glasses of wine.
- Avoid high-calorie drinks like spiked eggnog, daiquiris, Long Island iced tea and margaritas. If you’re mixing hard liquor with another beverage, opt for diet soda or calorie-free seltzer rather than a high-calorie alternative.
- Remember that abstinence is not necessary. An occasional beer or glass of wine is okay—but moderation is the key.
- Make plans to be the designated driver. When you know you’re responsible for the keys, it’s easier to stave off the lure of high-calorie drinks. In addition, your friends and family will appreciate your concern for their safety.
The symbol of an American Thanksgiving, turkey will be a staple in many homes this Thursday. And while many of the sauces, pies and side dishes we enjoy are filled with worrisome calories, Thanksgiving turkey can be a healthy addition to your holiday meal.
Talking Turkey
- Turkey was a fundamental part of Native American harvest banquets during the 17th century.
- Before America adopted the eagle as its national symbol, Benjamin Franklin championed the turkey, citing it as a “respectable bird, and a true, original native of America.”
- Turkey is a low-fat, protein-rich alternative to red meat. In fact, one 4-oz. serving provides over 60 percent of the FDA’s recommended daily protein serving!
- Turkey is a source of L-tryptophan, which helps your body produce serotonin. Serotonin produces feelings of relaxation and happiness, and who doesn’t need that? (Warning: L-tryptophan may also make you sleepy enough to enjoy a post-dinner nap).
- In addition to L-tryptophan, turkey contains selenium and zinc–which boost your immune system and improve your resistance to disease.
- Many countries regularly enjoy turkey, including Israel, Canada, France and the UK.
- The turkey industry grosses over one billion dollars a year, and over 675 thousand pounds of turkey are consumed each year during the holiday feast.
Remember, your healthiest option this Thanksgiving is a serving of white meat WITHOUT the skin. Most of the fat and sodium in your holiday bird comes from its skin and dark meat portions–and, of course, it’s coating of gravy.
If you caught our previous blogs about processed foods, you know that corn syrup is in many of the pastries, breads, crackers, cookies, juice mixes and soft drinks that we enjoy. High fructose corn syrup has been linked to many health problems, and the most recent study ties it to hypertension.
At the American Society of Nephrology’s recent annual meeting in San Diego, researchers presented data suggesting that a diet high in high fructose corn syrup increases the risk of developing hypertension–even in those with no previous history of the disease. While more studies are needed to determine whether LOW fructose diets prevent (or lower chances of) hypertension, the study presents yet another reason to stick with fresh fruits, vegetables and whole grain breads and cereals that are low in sugar. Read more about the study by clicking here.
According to Merrill Lynch, 30 percent of American homes will have a Wii by 2011. The Wii has been marketed as an alternative to “couch potato” video games—offering sports, cardiovascular, yoga and weight training programs for all ages. But can you really lose weight playing your Wii? Possibly—according to recent research presented at the American Heart Association’s 2009 Scientific Sessions.
Funded by Nintendo, the 2009 Wii fitness study found that one-third of the console’s virtual physical activities are considered “moderate” in intensity. “The range of energy expenditure in these active games is sufficient to prevent or to improve obesity and lifestyle-related disease, from heart disease and diabetes to metabolic diseases,” said lead study author, Motohiko Miyachi, Ph.D.
Health studies have determined that adults get the most benefit from moderate-intensity exercise when they do at least 2.5 hours of aerobics each week. So…if you aren’t getting the recommended daily allowance of running, tennis, swimming, kickboxing and biking—host a family “Wii game night” or invest in My Fitness Coach, Wii Sports or Wii Fitness.
If core strength, flexibility and stability are your main concerns, there are also several yoga and balance applications for the Wii—including Wii Fit Plus and Yoga by Dreamcatcher Interactive.
Thanksgiving is looming, and for some of us, that means the beginning of a month-long battle against holiday weight gain. According to Esquire magazine, the average Thanksgiving dinner has over 2000 calories, and even more if you indulge in seconds. That’s more calories than most people require for an entire day—all packed into one meal.
If you’d like to commit to a healthier holiday season, consider the following helpful hints.
- Nix the alcohol. Instead of packing on carbs with beer and wine, indulge in low-fat eggnog, sparkling cider mixed with Perrier or a diet carbonated beverage. You could eliminate 200 calories or more—just like that.
- Go gravy and butter-free. Mashed potatoes, stuffing and turkey can be enjoyed as-is, without a heaping ladle-full of gravy over each. Make a decision to save sauce and butter calories—and indulge in a small dessert. Can’t give up the gravy? Try making it with low-fat broth and skim milk, instead.
- Make your own cranberry sauce. The canned version is full of sugar, and has been stripped of nutrients. Fresh cranberries, though, are chock-full of vitamin C, dietary fiber and manganese.
- Include fresh vegetables. “Traditional” holiday veggies are often cheese-covered, battered or soaked in butter. Complement this year’s turkey fixings with a fresh vegetable tray or steamed asparagus for a fresh change of pace.
- Remove skin from poultry. While it’s tasty, fat calories make up 75 to 80 percent of chicken skin. Do yourself a favor and take poultry skin off of your Thanksgiving menu.
For more great tips on cutting holiday calories with helpful ingredient substitutions, check out:
Health Castle’s 5 Easy Recipe Substitution Tips for Your Favorite Holiday Recipes,
Mealtime.org’s Healthy Holiday Substitutions, and
FabulousFoods.com Trim Your Holidays.
If you’ve been following past blogs about processed foods, you may realize it’s time for a complete pantry makeover. It’s much easier to eat well when nutritious foods are accessible, so after purging unhealthy, processed items, make sure you have the following healthy, versatile staples on-hand.
- Whole grains: Avoid white flour and other fiberless carbs. Instead, opt for whole wheat pasta, quinoa and brown rice.
- Legumes: An excellent source of vitamin B, potassium and fiber, beans are a budget-friendly addition to a healthy cupboard. Try kidney, black and lima beans in addition to chickpeas and lentils.
- Nuts: Almonds, walnuts, pecans and pine nuts are high in fat. However, when enjoyed in moderation, nuts supply your body with vitamin B1, magnesium, calcium, oleic acid and fiber. In addition, a small handful of nuts makes a filling, healthy midday snack.
- Oils: Cooking oil is a necessity for food preparation and a great way to add flavor to food—when used carefully. Use small amounts of saturated- and trans-fat-free extra virgin olive oil, canola oil and peanut oil in place of margarine, shortening and coconut oil (which are filled with bad fats).
- Low-sodium broths and soups: Ideal for stews, casseroles and sauces, low-sodium, canned soups are also a quick meal item for cold days. Read labels carefully, though, and stay away from soups with heavy cream or trans-fats.
Need more on purging and restocking your pantry? Check out the link below for registered dietitian Elaine Magee’s ideas at WebMD.com.
