Welcome! Maintain Don t Gain- Holiday Beverages
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1 Welcome! Maintain Don t Gain- Holiday Beverages What is the most important thing you are doing for yourself this week UC Irvine Weight Management Katie Rankell, RD CDE
2 Holiday Party Survival Arrive satisfied Move away from the buffet Bring a low calorie/low fat food to the party. Circulate: focus on the people, not the food. Cross-examine Read your napkin Drink Slim & Save the bubbly till midnight Modify a Recipe Do some extra physical activity the day of the party Make time to Plan & Stick to your Plan!
3 Holiday foods + feelings (glad, mad, sad, afraid) = High risk situations = Potential for weight gain
4 When you have the urge to eat, hurry up, get on your feet, and List alternatives to eating What else could you do?
5 Physical Activity and Mental Health presented at 2008 American Heart Association Conference 420 subjects, divided into four groups of different exercise levels: 1. No exercise hour per week Some improvement hours per week hours per week Most improvement in quality of life scores
6 Every Little Bit Counts! Holiday shopping for 30 minutes = 1680 steps Touring the neighborhood lights for 1 hour Dancing for 30 minutes (and fun!) Decking/Cleaning the Halls for 30 minutes = 2270 steps = 955 steps = 845 steps
7 Why do we over eat? Analysis of 23 studies, American Journal of Clinical Nutrition, September 2012 Measuring how much people ate with or without alcohol, TV or sleep deprivation Alcohol: 1 2 ½ servings Sleep deprivation: no more than 5 ½ hours per night vs. at least 8 hours TV: typically minutes Alcohol had the biggest impact, followed by sleep deprivation, then TV.
8 Holiday Beverages add UP!!
9 Beware of Liquid Calories Strategies for Drinking Slim Quench thirst with water Drink coffee and tea straight Beware of juices Watch alcohol- it adds up! Alternate alcoholic beverages with water or other non-caloric beverages Save the bubbly for midnight UC Irvine Weight Management Program 9
10 Don t be fooled by the glass UC Irvine Weight Management Program 10
11 Portion of 1 Alcoholic Beverage
12 Holiday Beverage Dilemmas Red or White Wine? UC Irvine Weight Management Program 12
13 Holiday Beverage Dilemmas The Better Choice: Red Wine UC Irvine Weight Management Program 13
14 Holiday Beverage Dilemmas Champagne or a Cocktail? UC Irvine Weight Management Program 14
15 Holiday Beverage Dilemmas The Better Choice: Champagne UC Irvine Weight Management Program 15
16 HIGH CALORIE: Eggnog Brandy Alexander Pina Colada All Creamy Drinks LOWER CALORIE Spritzer Fruit Juice + Soda Wine Lowfat Eggnog UC Irvine Weight Management Program 16
17 Holiday Eggnog 1 cup = 320 calories (40 cal per ounce) That s 3.2 miles of walking!
18 UC Irvine Weight Management Program 18
19 What are your triggers? (your high-risk situations?) High-risk situation = Any experience that can activate the urge to use food or beverages as a coping tool.
20 The Perfect Setup Triggers + Holiday Foods = Mindless Eating/drinking + Weight Gain
21 Strategies to manage triggers and high-risk situations Distract and Delay techniques: Three food interference Alternative activities Food-free zone
22 3 Food Interference What: Identify 3 safe foods or beverages that are readily available How: When you have the urge to eat, first have 3 preplanned safe foods or beverages
23 3 Food Interference First I will have
24 Food Free Zone Where is yours?
25 Alternative Activities Go to the gym or go for a 5 minute walk Call a friend to catch up Do my nails Read a book or magazine Scrapbook Wrap Christmas presents (this time of year, of course) Pay bills Check Take a bath or a shower Play with kids Do laundry Work on a puzzle Have a cup of Earl Grey tea in a special cup Write a gratitude list (today I am grateful for ) Go to the library for a new book on CD Drink a calorie free drink
26 Take a look at your December calendar What high-risk events do you need to note? When will you grocery shop? When will you exercise?
27 Consider the upcoming week What is the #1 tool you will use to manage your high What is the #1 tool you will use to risk manage your high risk situations? situations?
28 Celebrate Without Gaining Weight What will you do differently at your next Holiday party as a result of being here today?
29 Questions Any Questions contact Katie Rankell, RD CDE (949)
Maintain Don t Gain Holiday Party Survival. UC Irvine Weight Management Katie Rankell, RD CDE
Maintain Don t Gain Holiday Party Survival UC Irvine Weight Management Katie Rankell, RD CDE What happens to your health behaviors when you are busy or stressed? During stressful or busy times I During
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