MyNetDiary Blog

How to Not Overeat During the Holidays

The holidays are a time of friendship, family, travel and food (lots of food). But being around tables of sweets and gallons of egg nog doesn’t mean we have to give in to temptation or delirium and devour everything we see. The holidays should be a time of peace, not stress. So here are a few tips for how to not overeat during the holidays.

Carry a totem - Sometimes having something in our pocket, pocketbook or wallet - such as a photo of yourself at your former (target) weight or a place you want to go to celebrate your weight loss success - can serve as a simple reminder that our efforts are worth it in the end. Pull out this totem when you feel the urge to over-indulge to remind yourself of the path to your destination.

Ask yourself… - “Do I want to feel strong and confident or do I want to feel guilt for the next hour?” Every obstacle we face is an opportunity for us to succeed. Before you show up for the next holiday party or Christmas Eve dinner, take a moment to ask yourself who you want to be that evening, as that will be the person you can be for the rest of your life. It’s always your choice.

Show forgiveness - Being around family we only see once a year or being in a familiar childhood home can trigger a flood of emotions and stresses, many of which can spark emotional eating behaviors. If you can bring with you a state of forgiveness - toward others and toward yourself - you can greatly reduce the trigger points that may cause you to over-indulge in unhealthy foods or unhealthy behaviors.

Don’t forget yourself - When you’re filling out the dozens of Christmas and holiday cards you send friends and family each year, don’t forget about yourself. Write yourself a note and mail it to wherever you are, even if you’ll be traveling this season. It’s a chance for you to check in with yourself about the things you do right and what you have in your life for which you are thankful.

Do you have other tips and tricks for avoiding over-indulging during the holidays? Share them with us and other MyNetDiary members on our Facebook page or on our Community Forum. We’d love to hear from you!

How to Love Your Food

Whether you eat to live or live to eat, food is an important part of our daily lives. We experience food three to six times a day (although we likely think about it 100 times a day!), so it would be fair to say that we have a relationship, if not friendship, with food. Therefore, should we not then nurture our connection to food in ways that promote kindness and love, much in the way we nurture tangible relationships with other people?

Food sustains us. It gives us the fuel to move, play, smile, laugh and work. So here are ways to love your food and rekindle a food friendship.

Speak Highly of Your Food - How many of us has grumbled in the morning, “I’m tired of eating this bland cereal every morning”? Friends speak highly of one another, so if you don’t like the foods you’re spending time with, reevaluate your foods. Find a food that others rave about. Look for recipes that excite and inspire you so you’ll be more likely to smile while you’re eating rather than gulp down a dish you dislike.

Pay Attention to Your Food - Ever try to talk to someone who was juggling about three conversations at once? How did that make you feel? To love your food, it’s important to respect it and provide it your undivided attention. When it’s time to eat, try not to multi-task, eat in your car or at your desk, or mindlessly munch away on 10 different snacks for your meal. Sit down and enjoy each bite to the fullest.

Show Pride in Your Food - Now that Halloween has passed, who among has hidden stores of hard candies and milk chocolates tucked away in their desk or cupboard, only to be sneaked out piece by piece when no one is looking? Yes, most of us. In order to love your food, you must be proud of it. You shouldn’t be ashamed of what’s on your plate or in your hand? If you are, maybe it’s time to rethink what you’re about to eat.

Tell us, what other ways do you love your food? Share them on our MyNetDiary Facebook page or in our MyNetDiary Community Forum. We’d love to hear from you!

Chew More, Eat Less, Weigh Less?

Two studies were published this year on mastication and its relationship to how much we eat. Mastication is the process by which we use our teeth to crush and grind food. It is also the first step of digestion and what allows enzymes to break down our food more efficiently.

In the late 19th century, Horace Fletcher, an American health-food faddist once dubbed as “The Great Masticator,” came up with a method for chewing food named (aptly), “Fletcherizing,” which required a person to chew his or her food thirty-two times for each bite, or once for every tooth the person had. Part of “Fletcherizing” also included waiting until one was “good and hungry” before eating. Fletcher believe that by using these methods people could lose weight or even cure diseases like gout, boils and eczema, and he became a millionaire promoting his theories. A few notable celebrities of the time were known to have tried it, including Upton Sinclair, John D. Rockefeller and Henry James. By the time Fletcher died in 1919, however, his theory of masticating was already losing ground to a weight loss concept developed by Irving Fisher and Eugene Lyman Fisk - which was calorie counting.

One of the two studies published earlier this year in Appetite was specifically inspired by Horace Fletcher’s work. In this study, Dr. Hendrik Smit compared the effects of chewing food 35 times instead of 10 chews per mouthful. What he found was that even though the average time it took to finish a meal (or for the participant to “feel full”) nearly doubled, those who chewed their bites 35 times consumed 12% less food than those who only chewed 10 times.

Another study from Harbin Medical University in China, published in the American Journal of Clinical Nutrition, looked at 30 young men and compared how much they ate at breakfast when chewing 40 times per bite instead of 10 times. In this study, again participants consumed nearly 12% less calories during the meal when they chewed 40 times per bite. The researchers in this study also found a correlation between the amount of chewing and levels of several hormones that tell the brain when to start and stop eating. There were no links found in this study, though, between chewing duration and blood sugar or insulin levels.

Commenting on this particular study, Adam Drewnowski, the Director of the University of Washington Center for Obesity Research, said that if the average person cuts his or her calorie intake by 12%, that person would lose nearly 25 pounds in one year. He also added caution that not all calories people consume require chewing, such as ice cream, soups and beverages, so the actual amount of weight one loses would vary and that prolonged mastication is likely not a viable obesity prevention measure.

Neither study claimed to provide a definitive validation for increasing chewing duration, and both admitted to their small sample sizes. However, each of the studies believed that their results should spark new and greater interest in the topic.

What do you think? Have you ever paid attention to your chewing duration and did it help? The sandwich-chain, Subway, launched an interesting “Mastication Masterclass” campaign through its UK stores last year. You can visit this link to find out if you are a Greedy Gulper, Speedy Swallower, Could Chew Better or a Master Masticator! Let us know how you did in the MyNetDiary Community Forum or on our MyNetDiary Facebook page.

Cheating to Win: How it Can Work for Weight Loss

How many of you have felt shame when sneaking a mid-morning doughnut at work or have been scolded by your diet partner for getting 2% milk in your latte instead of skim? Probably a lot of us have. This notion of shame, or guilt, can actually be self-destructive to losing weight, and unless we change our mindset about food - realizing that we can “cheat” to win - we risk starting a downward spiral that derails us from our goal to lose weight.

The definition of cheating is essentially doing something outside the rules in order to win or gain an advantage. We hear a lot about cheating in sports or contests, but dieting and weight loss are not games. We have to eat food to survive, so why should food have a negative connotation? Why do we feel the need to label this food as “good” and another “bad”? If we place negativity around certain foods, we can bring on a sense of discouragement in ourselves just by being around them. Who has felt some level of stress or pressure when a coworker brings in a plate of fresh-baked cookies, and that’s even before we ate one? Just looking at a cookie made us wonder if our willpower was strong enough to withstand the bits of tasty “evil” hidden inside those chocolate chips. These feelings won’t help us reach our goal to be healthy and lose weight because they cause us discomfort during our journey, and if we feel discomfort every day just by being around food we run the risk of giving up because it gets too hard.

The powerful tool that is a food diary allows us to budget for any food, and we can remove the label of “bad.” Now we know, of course, that some foods are more or less healthy for us, but by tracking calories we understand how to maximize our portions in relation to our nutritional needs. “Bad” foods are often rich in calories, so one bite of that chocolate cake may run us 75 calories or more. Whereas a whole medium apple is about the same (according to MyNetDiary). Just knowing this can help us in deciding whether or not we really want that cake anyway.

Other diets (aka. fad diets) are about restrictions, and they thrive on the notion of “good” and “bad”, but using a calorie tracker shows us that we can find joy in all foods - as long as we budget for them. Think of calorie tracking as a financial budget: if we want that new set of golf clubs or fun vacation, we plan and save for it, don’t we? The same goes for calories - if we know we’re going somewhere that has great desserts, we can “save up” on calories a day or two before, or a day or two after so we’re averaging out to our daily calorie goal. Calorie goals are not something set in stone; they represent our limits as an average. This way we don’t have to feel discouraged if we go over one day. We can just aim to make that difference up over the next couple days.

Some MyNetDiary members find it helpful to pick a night of the week (or a day) that is their “splurge day” (or cheat day). It’s a day where they can take a break from the pressures of avoiding this or that and enjoy those treats. Of course, they still record what they eat so they are aware of their calorie intake, but they’ve planned for this time all week. It’s something they look forward to. You, too, can do this - plan and hold yourself accountable. In fact, it’s encouraged because a little “cheating” can go a long way when it comes to losing weight.

Tell us, have you tried to stop thinking of foods as “good” or “bad” now that you track what you eat? Let us know on the MyNetDiary Facebook page or in our Community Forum. We want to hear from you!

When to Eat When Exercising

A question that seems to come up frequently among our MyNetDiary members is when to eat on days you plan on exercising. To tackle this question it’s important to first understand a few concepts about meal frequency and exercise intensity so you can best match your food intake to your exercise routine. If you get them right, you’ll have plenty of energy for your workout without over-indulging on foods thinking it will give you more energy, and it will keep you from feeling faint or light-headed during your routine.

First, it should be said that in general it is better to eat more small meals (5-6) throughout the day than three large meals. This will keep your metabolism charged and active. A breakfast high in fiber should also be eaten every morning. Staying hydrated is also extremely important. These concepts should be in play regardless if you are exercising that day or not (unless, perhaps, you’re running a marathon that day).

So with that in mind, we can discuss how to structure your food and liquid intake around your exercise plans. The first important consideration is that you should not exercise on an empty stomach, at least for anything semi-strenuous or lengthy. If you’re just walking around the block, then it’s not as much of a concern. Food is energy, and to avoid “crashing” during your routine your body needs calories to burn. Empty stomachs lead to light-headedness and sluggishness.

Second is that size matters. As a general guideline:

Eat a large meal at least three to four hours before exercising, or
Eat a small meal two to three hours before exercising, or
Eat a small snack an hour before exercising.

If you eat too much before your workout, you risk creating digestion problems or having your stomach cramp. If you like to exercise in the morning, allow yourself enough time to eat a breakfast that contains high-fiber and at least some carbohydrates. Last night’s dinner has been used up during your sleep and you need something to raise your blood sugar. A cup of coffee before exercise is okay. Some good breakfast foods to consider eating before working out are bananas, whole-grain cereals or bread, juice and low-fat milk.

If you’ve waited too long to exercise after you’ve eaten and you start to feel hungry when you’re just getting started, go for a very small snack, such as yogurt, a banana, an energy bar or crackers with peanut butter. Make snacking before exercise the exception, not the rule. It’s better to time your meals according to your exercise schedule.

Drinking is as important as eating when it comes to fueling your workout. Proper fluid intake prevents dehydration. The American College of Sports Medicine recommends the following:

Drink roughly two to three cups of water two to three hours before your workout.
Drink about 1/2 to one cup of water every 15 to 20 minutes during your workout. Note: you may need more water if you have a larger body or if the weather is warm.
Drink roughly two to three cups of water after your workout for every pound of water-weight you lose during your workout.

Water is generally the most effective way of restoring lost fluids from your workout. However, if you plan on exercising for longer than 60 minutes, you may want to consider drinking something with carbs (i.e. a sports drink) because they can balance your electrolytes.

You should also eat after your workout. Again, this is easy to do if you’re already eating 5-6 small meals a day. But within two hours of finishing your exercise routine you should eat a small meal that contains both proteins and carbohydrates in order to restore your glycogen stores. Good foods to eat post-workout are yogurt and fruit, nuts, cheese, peanut butter or lean meat sandwiches.

In the end, however, you should let your own body be your guide. This is why MyNetDiary lets members include a time stamp on their food entries. Track what and when you eat and note how you feel (you can do this through our Notes feature). Also, share with others what you’ve learned. Post your thoughts on our Facebook page or in our Community Forum.

Is Calorie Counting Still the Way to Achieve Success?

A new study published in the New England Journal of Medicine is taking a crack at disproving long-held beliefs that calories are all the same, and that eating less and exercising more coupled with “everything in moderation” are going to get you slimmer and fitter. The study, performed by five public health and nutrition experts from Harvard University, followed 120,877 well-educated men and women (none of whom were obese or had any chronic health issues at the start of the study) for 20 years (1986-2006). Researchers checked in with these individuals every four years and asked them to complete questionnaires about their weight, eating habits, lifestyle, etc.

The study showed that participants gained an average of 3.35 pounds during each four-year interval, and researchers linked weight gain to the types/quality of foods participants ate on a daily basis, among other things. The major daily food culprits listed in the study were:

Potato chips (+1.69 pound gain over the average)
Potatoes (+1.28 pounds gain)
Sugar-sweetened beverages (+1 pound gain)
*Dairy products (low-fat and full-fat), interestingly, were shown to have a neutral effect on weight loss/gain.

On the flip side, researchers considered what healthy foods contributed to weight loss or reduced weight gain over each four-year period. These daily good food choices were:

Vegetables (-.22 pound less than the average)
Whole grains (-.37 pound less)
Fruits (-.49 pound less)
Nuts (-.57 pound less)
Yogurt (-.82 pound less)

From these two lists, it could be said that the best two food changes you could make to improve your diet would be to eliminate potato chips and increase your consumption of yogurt. But is it really that simple?

The study also considered other daily lifestyle choices in relation to weight changes. Notable relationships include:

Regular exercise (-1.76 pound less than the average)
Alcohol consumption (+.41 pound per drink per day)
Smoking (+5.17 pounds gain for new quitters; +.14 pound gain for former smokers)
Sleep (increased weight gain for those who got <6 hours or >8 hours sleep per night - you can sleep too much or too little!)
Television watching (+.31 pound gain per hour per day)

When discussing the results of the study in a New York Times article, the lead author of the study, Dr. Dariush Mozaffarian, said, “This study shows that conventional wisdom — to eat everything in moderation, eat fewer calories and avoid fatty foods — isn’t the best approach…What you eat makes quite a difference. Just counting calories won’t matter much unless you look at the kinds of calories you’re eating.”

Specifically, Dr. Mozaffarian aimed at proving that calories are not just calories, and there are, in fact, good calories and bad calories. This is where the study’s underlying statement is made that simple calorie counting is not the answer for weight loss and eating healthy foods is. However, what may be overlooked is that even too many “good” calories can lead to long-term weight gain. So doesn’t that just make everyone right? Weight loss has been shown to have a direct relation to “calories in versus calories out,” but nutrition has been shown to be helpful in keeping weight off. It’s why so many “gimmicked” diets don’t work over the long haul - because some (most?) aren’t nutritionally sound or sustainable.

Even our own consulting dietitian, Kathy Isacks, MPS, RD, who exercises six days a week, says, “I already eat the foods the study found to be related to be beneficial and I still gain weight if I don’t track. The problem is I still eat too many of the good things over time when I don’t track. My calories intake gradually drifts upwards and exceeds my calories expenditure.” However, she also fully understands that calorie quality matters and has written a very informative article on the matter. See “Foods to Meet Nutrient Needs” on MyNetDiary.com.

The bottom line: it’s all important. Healthy foods matter. Portions matter. Sleep matters. Thankfully, MyNetDiary members have access to a great tool that goes beyond tracking calories. It allows you to track a complete nutritional snapshot of your diet and encourages healthy lifestyle choices based on ADA guidelines. How many times have you seen MyNetDiary’s recommendation to increase your fiber intake at breakfast? We hope you find it useful to achieving your success.

Now tell us, will you eat less potato chips and more yogurt after seeing these results? Share your comments in our Forum or on our Facebook page.

Why We Crave

We’ve all had those undeniably strong “urges” for foods - especially chocolate, french fries and pizza - but why do we and what does that say about us? Reports have suggested that up to 97 percent of Americans experience strong and specific urges to indulge in foods, and for women, chocolate is most often at the top of their list.

So what’s causing these urges? No in-depth studies have been able to prove that it’s brought on by true nutritional deficiencies (although reduced levels of potassium or iodine during a woman’s menstrual cycle may prompt a need for salt). What most often triggers our cravings are stress and acquired habits.

A 2003 study at the University of California - San Francisco observed rats who were placed under stress, causing them to release stress hormones (cortisol), and recorded the changes in their eating habits. The study showed that during times of stress, rats will seek out energy-rich (aka. calorie-rich) foods, which triggers the release of the “feel good” hormone, serotonin.

In 2007, a study published in the International Journal of Obesity supported this claim that stressed individuals seek out foods with high fat and/or sugar content, and more specifically, low protein and low fiber content (which would be healthier options that make us feel full longer).

Another study at University College in London considered how habit may influence our cravings. Researchers considered that hunger and eating are strongly influenced by context, so we may accustom ourselves to reach for a bag of chips when we are hungry to satisfy our “urge” because it has become a habit. In an attempt to “untrain” ourselves, researchers studied two groups of teens: one group would eat chocolate when they were hungry before a meal, and the second group would eat a reduced portion of chocolate right after eating a meal. The group who ate less chocolate and after a meal reported a reduced craving for chocolate in general and that it was less pleasant tasting when they did eat it. Through this practice, the second group “untrained” themselves, to some degree, to crave chocolate over a period of weeks.

What else can lead to cravings? A 2006 study from the University of Toronto showed that severe dieting and calorie restrictions could heighten one’s level of cravings. This was because too few calories, along with reduced sleep, limited the body’s production of leptin, a naturally-occurring appetite-suppressing hormone. A study in Appetite found that women who went on a carb-free, 3-day diet would rebound with an intake of 50 percent more carbs after the elimination period was over.

So can we reduce our cravings? The answer is a confident perhaps. The keys, according to the above research and other experts, is to eat more frequently so you don’t find yourself ravenously hungry, ask yourself if you’re stressed when you’re craving sweets and try to remove the stress before indulging in the doughnut, and make healthy snacks as readily available as the sweet ones. Nobody wants to stop and peel a carrot or slice an apple when you’re starving, but having them already cut and bagged in the fridge can make them them the “go-to” alternative.

So what kinds of interesting foods do you crave? And what healthy alternatives have you found to stave off those cravings? Let us know on Facebook or the MyNetDiary Community Forum.

Potassium – Yet Another Reason to Eat Your Fruits & Veggies!

Potassium should get more press since it is a mineral that is indispensible to normal cell functioning. Potassium levels affect how our nerves transmit signals, how our muscles contract, and how well our blood vessels maintain tone.

Potassium is found in a wide variety of foods, but especially good sources are: milk, yogurt, soy milk, legumes (e.g. dried beans and peas), potatoes, winter squashes, dried fruit, fresh fruit, and dark green veggies. The Dietary Reference Intake for adults is an “Adequate intake” of 4700 mg (5100 mg for women who are breastfeeding), which “should maintain lower blood pressure levels, reduce the adverse effects of sodium chloride intake on blood pressure, reduce the risk of recurrent kidney stones, and possibly decrease bone loss.”

If you have high blood pressure and you struggle to control your sodium intake, then be sure to check out the DASH Diet – insuring a good intake of potassium, calcium, and magnesium in your diet can help control blood pressure at varying levels of sodium.

Currently, the recommended potassium intake (4700 mg) to sodium intake (2300 mg) is about 2:1. That is, try to consume twice as much potassium as sodium. That can be tricky to do if you eat a lot of processed or fast foods since they are so high in salt. One tactic is to start adding MORE food to your plate – specifically unprocessed veggies and fruit. Most people do not get nearly enough veggies even though in their unprocessed form, they are great sources of potassium and low in sodium.

Sample Foods High in Potassium but (Relatively) Low in Sodium

Veggies: baked white potato with skin (940 mg/medium), baked acorn squash (893 mg/cup cubed), low sodium V8 Juice (820 mg/cup), baked sweet potato with skin (564 mg/medium), spinach (423 mg/ ½ cup cooked), and legumes (averages 363 mg/ ½ cup cooked).

Fruits: avocado (488 mg/half avocado), banana (423 mg/7 inch or medium), cantaloupe (423 mg/1 cup diced), dried apricots (420 mg/6 dried), prune juice (376 mg/6 fl oz), papaya (376 mg/cup diced), and raisins (309 mg/ ¼ cup raisins), and orange juice (329 mg/6 fl oz).

Dairy: Regular style yogurt (not Greek) (470 mg/cup), milk (376 mg/cup), soy milk (300 mg/cup)

Grains: Raisin Bran cereal (376 mg/cup), All Bran cereal (329 mg/half cup), and quinoa (329 mg/3/4 cup cooked)

Other: lean ground beef (376 mg/3 oz cooked), sardines (338 mg/3 oz), salmon (329 mg/3 oz cooked), and molasses (329 mg/tbsp).

Increasing foods high in potassium and lower in sodium (such as those above) will also encourage intake of healthful foods promoted by the Dietary Guidelines for Americans 2010.

For the Potato Lovers

If you are willing to exercise portion control and choose healthier toppings, then keep baked potatoes in your meal plan. As you can see above, baked potatoes are extraordinarily high in potassium, even for the medium size (which most of us would consider small at 2 ¼ inches x 3 ¼ inches). The caloric cost is reasonable (160 calories), and you will also be getting about 30% of your DRI for Vitamins C and B6 along with 4 grams of dietary fiber.

Tracking Potassium

Wondering why your potassium intake looks low on your MyNetDiary reports? Check your food items on your detailed food report – many brand name items do not include potassium. For unprocessed basic foods, try to use generic items since they typically have more complete nutrient information than brand items. Be sure to include potassium as a nutrient to track – you can do that in your Plan tab on the web (if you have a Maximum membership).

Have questions about this topic? Please post them on MyNetDiary’s Forum. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources

Harvard Health Publications. “Potassium and sodium: the dynamic duo.”

J. Anderson, L. Young, and E. Long. Potassium and Health. Colorado State University Extension.

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

Food Cravings

Do you have particular food cravings, especially during the evening? Then it’s time to do some detective work and figure out why. Cravings can wreck havoc with your weight loss and maintenance plans, so it is important to understand how you can manage them.

1. Are you truly hungry?
Many people complain about craving specific foods, especially in the evening after dinner. Is it a craving or are you actually hungry and simply prefer certain foods to satisfy that hunger? If you are truly hungry, then any food will work to help satisfy your hunger. So eat the healthful stuff instead of the junk!

If you are trying to rock a calories deficit that is too high for you to maintain, then excessive hunger will be an uninvited guest. Simply push your target date further out so that you can lose weight at a slower pace.

If only a specific food will satisfy you (e.g. potato chips, Snickers Bar, etc), then you have a craving.

2. Are you craving carbs?
Do you skip meals or have long time gaps in between meals? A long gap would be more than 4-5 hours between meals. If yes, then you might be “running on empty” by the time you eat your next meal. Blood glucose is our brain’s primary fuel source and the carbohydrates we eat directly influence our blood glucose level. Skip meals and you skip carbs too. Low-carb diets, while tolerated by many, are not tolerated well by some of us. Know yourself!

Start by eating at least three meals a day. You might even do better on 6 smaller meals a day, spaced out by about 2-3 hours. Try to include protein, carbs and fat in meals.

3. Are you craving salt?
If you track sodium and find that you crave salt even when your sodium intake is above 2300 mg (the current guideline for the general public), then I want you to experiment to find out what helps you decrease those cravings.

If your intake is well above 2300 mg, then decrease your sodium intake in stages. You are probably used to a very high sodium intake and a lower intake probably doesn’t feel right to you. Start by decreasing the big ticket items – you can find these in your food report in MyNetDiary.

Over time (perhaps weeks to months), you will find that your taste for salt will actually diminish.
For foods that you have always salted, try using a salt substitute to get a salty or spicy taste without much sodium.

Also, try drinking a glass of low-fat or skim milk with your reduced sodium snack. This will give you water, potassium, and about 100 mg of sodium, along with some protein. You might find this strategy helpful in reducing your salt craving.

4. Are you thirsty?
Do you find yourself craving moist foods like ice cream, shakes, or even soda pop and juice? Sometimes people confuse this with craving carbs when what they are really seeking is water. This is more likely for those of you who exercise regularly or sweat a lot. Start by tracking your water intake. You can add water to your daily record to get a complete total of water intake from both beverages and foods. For more information on water, see
“Water Needs” at MyNetDiary.com.

If you have decided that you are both hungry and thirsty, then fruit, non-starchy veggies and low-fat/non-fat milk, or milk substitute, might be good options for you to try.

Have questions about this topic? Please post them on MyNetDiary’s Forum.

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources:

Mayo Clinic. “Is Constantly Craving and Chewing Ice a Sign of Anemia?”

Mayo Clinic. “Salt Craving: A Symptom of Addison’s Disease?”

Thanksgiving

I love Thanksgiving! It is a holiday focused on sharing great food with friends and family. But how do you handle the holiday when you are trying to lose weight? The caloric impact of a no holds barred Thanksgiving is not trivial. The caloric surplus could easily be several thousand calories if your holiday celebration starts the day before and ends Sunday night. Do you shun the holiday in a furious quest to stay on track at all costs? I hope not! How about a compromise? The following four strategies will help you maintain rather than gain weight over the holiday.

1.    Modify recipes for most dishes so that they are lower in calories
2.    Use traditional recipes for your absolute favorites
3.    Exercise portion control for all choices
4.    Be active most days of the holiday

Limiting Caloric Damage

Limit added sugars and fats. One tablespoon has: 50 calories for sugars and syrups, 100 calories for butter or margarine, and 120 calories for vegetable oils.

Turkey. You really can’t go wrong with any part of the bird but both the skin and dark meat are higher in fat and calories than other parts. For a standard 3 oz portion, skinless turkey breast has about 115 calories whereas dark meat with skin has about 190 calories.

Mashed potatoes. Try mashing with low fat or fat-free sour cream, nonfat Greek yogurt and skim milk instead of regular sour cream and whole milk or cream. Limit portion size to ½ cup (about one large ice cream scoop’s worth).

Gravy. Skim the fat off pan drippings before using for gravy (fat will float to the top when it starts to cool). If you are using a store-bought gravy, then choose a low-fat version.

Stuffing. Make stuffing in a pan instead of in the bird to avoid absorption of fat drippings. Use turkey broth and a small amount of olive oil instead of butter to moisten the stuffing. Or, try using a small amount of butter for flavor along with mostly broth and low-fat whipped butter for texture.

Beverages. Alcohol contains 7 calories per gram compared to 9 calories for fat, and 4 calories per carb or protein. The higher the alcohol content, the higher the calories. Also, drinks with added sugar, syrup, juice, or soda pop will be higher in calories than those made with non-caloric beverages. See below for the caloric content of commonly consumed drinks.
·      12 fl oz light beer, about 100 calories
·      1.5 fl oz of hard alcohol (distilled spirits) about 100 calories
·      5 fl oz wine , about 120 calories
·      12 fl oz beer (5% alcohol), about 150 calories
·      4 fl oz hard eggnog, about 300 calories
·      12 fl oz margarita on the rocks, about 470 calories

Desserts. Pies can rack up a lot of calories due to both the crust and sweet filling. Limit portion size to 1/8 pie slice (cut pie 4 times to get 8 slices). Pumpkin pie averages about 300 calories per slice whereas pecan pie averages about 500 calories per slice.
Save calories by choosing plain cake (e.g. Angel Food Cake) over frosted or iced. Fresh fruit with low-fat or fat-free whipped cream is typically less than 100 calories per serving.

Have a wonderful Thanksgiving Day holiday! If you have questions about this topic, let’s hear from you on the MyNetDiary Community Forum.

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources
Mayo Clinic. “Thanksgiving recipes: delicious options for healthy eating.”

Cooking Light. “13 Great Thanksgiving meals.”

Cooking Light. “Vegetarian Thanksgiving.”

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.