by kelsey | Dec 18, 2013 | Cooking Tips, Diet, Food, Holidays, Weight Management, Wellness/Health
Calories and fat consumed over the holiday season can really add up and pack on the pounds over just a few months. Making simple and still delectable swaps in the traditional holiday meal will save you calories and fat in the long run.
Eat this Not that
3 oz Light Meat Turkey 3 oz Prime Rib
125cal 222cal
3g fat 18g fat
25.6g Pro 15g Pro
The big difference between the two proteins is the fat and fat calories. Prime Rib is the part of beef that has some of the highest fat amount, along with the ribs. Boneless and skinless turkey, chicken and fish are lean, or lower in fat. Sometimes the lean meats also provide higher amounts of protein, which will keep you full longer. Another good substitute would be sirloin over the prime rib.
½ C Whole Wheat
Stovetop Stuffing 1 Pillsbury Biscuit
150cal 170cal
1.5g fat 6g fat
3g Pro 3g Pro
Although close calorically, the whole wheat stuffing also provides 3g of filling fiber compared to the 0.5 g in a biscuit. And besides, stuffing is unique to the holiday season whereas biscuits you can have any time of year!
Mulled Wine (1/2 C) Egg Nog (1/2 C)
90cal 170cal
0g Fat 9g Fat
4 g Sugar 18g Sugar
If you decide to have a festive holiday cocktail remember that most are loaded with sugar and empty calories, so consume in moderation. Beverages such as wine and champagne are the better options compared to egg nog or hot buttered rum.
1 Inch Fudge
90cal
2.5g Fat
3 pieces (1/2 oz) Peanut Brittle
73cal
2.5g Fat
Molasses Cookie (2 inch) Pecan Pie (1/8 pie)
57 cal 503 cal
2g Fat 27 g Fat
Candy Cane
55cal
0g Fat
Frosted Sugar Cookie (2 inch)
160 cal
6g Fat
435cal
13 g Fat
All of these treats add up to less calories than a piece of pecan pie! Now I am not saying to eat all these treats, but if you do have a sweet tooth, and like trying everything, you are still able to do so if you keep your portion sizes reasonable. All of the sweets are still considered empty calories and contain enough sugar for a week, but by swapping out better choices you will save excess fat and calories over the holiday.
-Submitted by Lauren Lambert, USD Dietetic Intern
by kelsey | Dec 17, 2013 | Diet, Exercise, Family, Food, Goals, Holidays, Motivation, Weight Management, Wellness/Health
The holidays are in full swing, which means festive food, and busy schedules. Many families are enjoying old traditions, or making new ones. Unfortunately also during these Christmas experiences, many people find themselves experiencing weight gain. Countless family gatherings and baking Christmas goodies all month are grounds for overeating, without any time to spare for exercise. By making few simple changes over the day, the holidays do not have to mean weight gain! Here are some simple tips to try out between traveling, parties, cooking, and company.
- An Early Resolution? – Rather than waiting for New Years to start a resolution, make it easier on yourself and gradually work up to your resolution by New Years. This will also help you to stay focused and maintain weight over the holidays, so you can see faster results after. If your goal is to lose weight, maybe you will try to walk two days a week now, and by New Year’s you will be built up to walking 5 days a week!
- Stress less about Exercise- Rather than stressing about shopping and cleaning this year, think of this as a time to multitask. Housework is one of the best ways to get in a workout over the holidays. Whether it’s moving around the kitchen while you bake, or vacuuming before company…it all burn calories! Shopping through the mall crowds, standing in line, and bringing bags out to your car all are positive experiences now that you can count it as a workout, right?
- Quality Time– Rather than taking away from family time to work out, invite your family to do something as a group. Wake up on Christmas morning and enjoy some yoga together before presents, or take the kids out ice-skating or sledding after the famous Christmas dinner. Just remember, building a snowman or looking at Christmas lights will also provide memories that last longer than the memories watching a movie would.
- Think Before You Eat – Eat until you are satisfied, not stuffed. If you find yourself overeating at one meal, go light on the next. Try to fill your plate with the lower calorie items such as vegetable dishes, and lean proteins, then take smaller portions of the rich foods. Eat slowly, socialize, and enjoy every bite!
Overall, it’s the holidays and you need to enjoy yourself! Don’t restrict yourself from family time and enjoying some of your favorite holiday foods, but be mindful and plan ahead! Stay healthy this season, then after the holidays, your mind and body will thank you!
-Submitted by USD Dietetic Intern Lauren Lambert
by kelsey | Dec 12, 2013 | Cooking Tips, Diet, Food, Holidays, Weight Management, Wellness/Health
Christmas is less than 2 weeks away! Many of you are working very hard to get ready for your family and friend holiday functions….which usually involves baking! We all know baked goods are not the best for us due to their higher levels of fat and sugar but they are included in our holiday traditions, making them hard to pass up! The following are a few ways to lighten your recipes so you can still enjoy a sweet treat…just without all of the extra calories, fat, and sugar.
Butter, shortening, margarine, or solid fat: Use 1/4 less liquid oil or solid fat called for in the recipe–so if the recipe calls for 1 cup, you could use 3/4 c. If the recipe uses shortening, use 3 Tbsp oil. Use equal amounts of oil for melted shortening, margarine, or butter. You can also replace 1 c of fat with 1/2 c. prune puree or 1 c of fat with 1 c unsweetened applesauce. Oil in place of a solid fat is also a healthier substitution. If you use any of these, you will want to monitor your baking time as it may need to be reduced by 25%.
Whole milk, half and half, or evaporated milk: Use skim milk, 1% milk, evaporated skim milk, fat free half and half, or plain soy milk with calcium
Cream Cheese: use nonfat or reduced fat.
Sour cream or mayo: use nonfat or reduced fat…or use nonfat Greek yogurt and get a little extra protein and calcium.
Cream or whipping cream: use evaporated skim milk or non fat whipped topping or cream.
Eggs: use 2 whites in place of 1 egg or 1/4 egg substitute.
Sugar: Reduce sugar by 1/4 to 1/3- if recipe calls for 1 c, use 2/3 c. You can also use sugar substitutes such as Splenda and use the equivalent chart on the back of the bag. Baking time may be shorter, so be sure to watch it closely!
If you choose not to lighten your recipes, practicing portion control is another great tool to use. Allow yourself to enjoy your favorite holiday treats, but in moderation and be sure to get your exercise in!
-Kelsey
by kelsey | Dec 11, 2013 | Weight Management, Wellness/Health
We finished a great fall session of our 12 week wellness program STRIVE 2 Survive a few weeks ago. Our participants have been coming in for their post program workups (lab and body composition) and we are once again very pleased with their efforts and results! We are seeing great improvements in weight, blood pressure, glucose, and cholesterol. It’s amazing how improving your nutritional habits and getting into a regular activity routine can really help!! This 12 weeks is just a snapshot of our lives, but we hope we have provided the appropriate tools and education to help everyone live a long and healthy life!
Our next session will start March 5th…and here are the details!
STRIVE 2 Survive 12 Week Wellness Program
6 Lectures: every other Tuesday at County Fair Banquet Hall @ 5:30-6:30pm.
March 4: “Healthy Eating Made Easy” Kelsey Raml, MS, RD, LN
March 18: “Exercise for the Health of It” Dr. Dan Reiffenberger
April 1: “A Walk thru the Wellness Wheel” Dr. Clark Likness
April 15: “Medications…to do or not to do” Deidra VanGilder, Pharm D
April 29: “Your Equation to Success” Dr. Jon McAreavey
May 13: “Making Health a Way of Life” STRIVE Team
6 Take Home Lessons: sent to you during the weeks we don’t meet.
Topics are focused on wellness.
Evaluations
- Lab Work: lipid & glucose labs: beginning and end of program
- Body Composition Testing : beginning and end of program
- Weigh Ins: Thursdays @ Northridge location, Fridays @ Main location
Cost: $130 includes lab work, body composition tests, lectures, lessons,
and Strive 2 Survive t-shirt
STRIVE 2 Survive applies to all who have a heartbeat…adolescents to the elderly!!
For more information and to sign up, contact: 884-4226 or email strive2survive@brownclinic.org
If you want to work on our wellness goals before March, I would love to work with you individually, so be sure to contact me today to get started!
-Kelsey Raml, MS, RD, LN
by Dan | Dec 6, 2013 | Equipment, Exercise, Family, Goals, Motivation, Wellness/Health, Winter
The cold has been terrible right now to try and go outside and run. I can put up with a lot of extremes with the temperature, but when it gets this cold, with windchills -25 degrees or worse, then it becomes more an issue of safety as well. That does not mean you cannot find alternatives way to exercise.
This morning was the perfect time to ultilize my membership at Anytime Fitness. Warm environment, with plenty of equipment to use, and other people working out at the same time. This works great during the cold, but not everybody has this ability. There are different types of exercise equipment you can purchase that is very inexpensive, or that you can even create/make on your own. We teach this also in our Strive 2 Survive program. I have equipment of my own that I utilize as well.
I have built this up over the years, and it is equipment that either I, or someone in my family utilizes frequently. Even though we have this, sometimes you just need to do something different in order to keep the interest and the motivation there. When the weather is not like it is now, I will be outside. I love looking around at everything when working out. It takes your mind off what you doing, and it goes by so much faster. You can also go indoors at the mall and go walk around. You have a long enough route to be making laps. Just leave your money at home so you are not tempted to spend every time you do this! Whatever it takes, there is always a right time for fitness: Anytime! It is up to you as to how and where you want to do the exercise at. Good luck! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 2264
