Healthy Eating Around the Holidays
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1 Healthy Eating Around the Holidays Presented by BHS Call: Visit: BHS. All rights reserved. 1 Important Notice The information provided in this training is intended to raise awareness on unhealthy eating around the holidays and is for educational purposes only. The information provided in this training is not a substitute for professional medical advice. Always consult with your physician or other qualified health care provider before embarking on a new diet or fitness program, or before acting on any information in this training. You should never disregard medical advice or delay in seeking it because of something you have read in this training. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 1
2 Training Summary Gaining weight during the holiday season is not inevitable. It is possible to enjoy favorite foods without overindulging. Having a strategy for eating and exercise in place can help keep you healthy through the holidays. This seminar will explain the pitfalls of holiday eating and tips on making healthy choices without missing out on the festivities. Call: Visit: BHS. All rights reserved. 3 Training Objectives Participants will: Learn why holiday weight gain occurs. Learn strategies for healthier holiday eating. Gain tools for formulating a personal holiday eating and exercise plan. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 2
3 Holiday Weight Gain How much weight do you think the average person gains between Thanksgiving and New Year s Day? Call: Visit: BHS. All rights reserved. 5 Holiday Weight Gain Fact or Fiction? Media stories often suggest that the average person gains 7 to 10 pounds between Thanksgiving and Christmas. People surveyed say they gain, on average, about five pounds this time of year. Other studies show that the average weight gain during the winter holidays is just one pound which doesn t sound like much, unless you gain that extra pound year after year. Weight gain was greater among individuals who were overweight or obese, with weight gains of five pounds or more during the holidays. Source: Parker-Pope, T (2007) The Skinny on Holiday Weight Gain. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 3
4 Holiday Calorie Quiz How many calories are in one peanut butter cookie with chocolate kisses in the middle? A. 93 B. 115 C. 203 D. 243 Call: Visit: BHS. All rights reserved. 7 Holiday Calorie Quiz How many calories in two potato latkes that are each 3 inches in diameter? A B C D Call: Visit: BHS. All rights reserved BHS, All rights reserved. 4
5 Holiday Calorie Quiz How many calories in one popcorn ball? A. Less than 50 calories B. More than 50 calories Call: Visit: BHS. All rights reserved. 9 Holiday Calorie Quiz How many calories in a 1 ounce serving of peppermint bark? A. 57 B. 97 C. 140 D. 227 Call: Visit: BHS. All rights reserved BHS, All rights reserved. 5
6 Holiday Calorie Quiz How many calories in one small 0.5 ounce candy cane? A. 12 B. 24 C. 48 D. 60 Call: Visit: BHS. All rights reserved. 11 Holiday Calorie Quiz How many calories in a 6 ounce cup of egg nog? A. 258 B. 290 C. 340 D. 420 Call: Visit: BHS. All rights reserved BHS, All rights reserved. 6
7 Holiday Food Reality Check four cubes cheese, 1 square each two glasses wine or beer three sugar cookies bread and spinach Dip two mini-quiche GRAND TOTAL: 440 calories 300 calories 300 calories 300 calories 120 calories 1,460 calories Call: Visit: BHS. All rights reserved. 13 Strategies to Combat Holiday Weight Gain Portion Sizes Healthy Substitutions Mindful Eating Don t Drink Your Calories Take the Edge Off Your Hunger Selective Indulgence Maintain Exercise Call: Visit: BHS. All rights reserved BHS, All rights reserved. 7
8 Food and Feelings Research shows: Overeating is influenced more by emotions than environmental cues. During the holidays many emotions are triggered, both good and bad. Food and music can elicit memories that encourage us to eat. Certain smells directly strongly affect our brains. High stress of the holiday season can encourage eating. Obeying the urge to eat more than you need is a sure-fire way to gain weight. Source: Manning, J. (2014) Emotional Eating: What Helps. (Reviewed by Melinda Ratini, DO, MS on July 28, 2014) Call: Visit: BHS. All rights reserved. 15 Portion Size Try a small portion of foods you really enjoy. Limit yourself to just one plate of food. Don t hover around the food table. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 8
9 Healthy Eating Substitutions Eat more of this Turkey or chicken breast Steamed shrimp Fresh fruit and veggies Mashed sweet potatoes Pumpkin Pie Skim milk latte or hot chocolate And less of this Dark meat, prime rib Cheese and crackers Chips and Dip Stuffing Pecan Pie Eggnog Call: Visit: BHS. All rights reserved. 17 Healthy Cooking Substitutions Instead of Whole or 2% milk Heavy Cream Sweetened Condensed Milk Sour Cream Oil or butter in baked goods Cheese one egg Use 1% or skim milk Evaporated skim milk Skim Sweetened Condensed Milk Nonfat Greek Yogurt Replace some with applesauce Reduced fat cheese, use less two egg whites Call: Visit: BHS. All rights reserved BHS, All rights reserved. 9
10 Mindfulness Don t eat unless you are really hungry! Move away from the food to socialize. Listen to your body s signals of hunger and fullness. Eat slowly and savor food. Call: Visit: BHS. All rights reserved. 19 Beware of Liquid Calories Liquid calories from alcohol, smoothies, coffee with cream and sugar, sweetened juices, teas and sodas can really contribute to weight gain. One recent study found that Americans get approximately 21 percent of their calories from beverages. Switch from calorie-laden beverages to water, club soda, skim milk, vegetable juices and small portions of 100 percent fruit juice. If you drink alcohol, do so in moderation and choose lighter drink options. Source: [Online] Diet Mistakes: 6 Reasons You're Not Losing Weight. Available from: Call: Visit: BHS. All rights reserved BHS, All rights reserved. 10
11 Take the Edge Off Your Hunger Don t skip meals. Eat a healthy meal before shopping or going to a party. Carry healthy snacks with you. Call: Visit: BHS. All rights reserved. 21 Selectively Indulge Pick your favorites to indulge in Choose small portions of these Be picky with what you choose to indulge in Ask yourself Is it worth it? Call: Visit: BHS. All rights reserved BHS, All rights reserved. 11
12 Maintain Exercise Schedule Exercise Be Flexible Try walking and other family activities Source: Sorgen, C. (2008) Your Holiday Fitness Program. [Online] Available from: Call: Visit: BHS. All rights reserved. 23 Be Realistic Weight maintenance may be the goal. Each meal is a new start. Unrealistic expectations may lead to feelings of defeat and more unhealthy habits. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 12
13 Additional Tips Choose the hors d oeuvres Be an accountant Use a napkin instead of a plate Go for the vegetable tray Don t finish food you do not like Drink a glass of water before eating Have mints or gum handy Share your food gifts Avoid turning a shopping trip into an eating spree Call: Visit: BHS. All rights reserved. 25 Personal Action Plan Based on today s training, what are two strategies you can begin working on to better your life? List obstacles that may get in your way (i.e. cost, time, fear), and identify plans to get around them. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 13
14 About BHS BHS is in the business of bettering lives so employees bring their best selves to work. Call: Visit: BHS. All rights reserved. 27 Contact BHS Available 24 hours a day, 7 days a week Language Line / TTY Accessible Access Your MyBHS Portal: Visit click My BHS Portal, enter your company s username and click LOGIN NOW. Call: Visit: BHS. All rights reserved BHS, All rights reserved. 14
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HealthyMe DocTalk A Healthy Diet EATING HEALTHY IN A FAST-PACED, FAST-FOOD WORLD Brenda Sheehan, MD HealthyMe Medical Clinic Salt Lake County Benefits of a Healthy Diet Healthy eating is important for
BE SURE EVERYONE IN THE AUDIENCE (AND THE VOLUNTEERS!) IS OPEN TO THE FOTONOVELA PAGE BEFORE PROCEEDING.
MEALTIME IN THIS LAST SECTION, WE WILL DISCUSS WAYS TO MAINTAIN A BALANCED DIET THROUGH PORTION SIZE, BEING ABLE TO GUESS SERVING SIZES EASILY, AND HAVING A NUTRITIONALLY BALANCED PLATE. IN ADDITION, WE