How to Enjoy a Happier, Healthier Holiday
Nancee Perez, RD, a registered dietitian at Pomona Valley Hospital Medical
Center, shares a few tips on how to enjoy a happier, healthier holiday meal!
- Be active - maintain a normal workout routine as much as possible. Go for
a walk after Thanksgiving dinner to keep the blood flowing and prevent
the resulting fatigue that is often blamed on the turkey, but is actually
from simple overindulgence.
- Eat breakfast - a high fiber carbohydrate plus a quality protein will help
control hunger later in the day. Don't try to"bank" calories
for later by not eating all day. This leads to overconsumption.
- Go easy on the alcohol - choose champagne or wine spritzers over mixed
drinks to save calories. Ideally, choose either dessert or alcohol, but not both.
- Lighten up - find ways to lighten recipes (see ideas below).
- Be realistic - think "weight maintenance," not "loss,"
during the holidays.
Savor the flavors - take at leasttwenty minutes to indulge. It takes the brain this long to register satisfaction
from food and a sense of fullness!
Lighten the Load: Easy swaps for butter, oil and eggs
Greek yogurt can replace half of the butter. For example, instead of two
sticks of butter, use 1/4 c. Greek yogurt and one stick of butter (1/2 c.)
1/2 c. applesauce or other pureed fruit and one stick of butter.
For 1 c. Oil:
Replace half the oil with pureed fruit.
3/4 c. plain, low-fat Greek yogurt.
For one egg:
1 Tbsp. of chia seeds or milled flax seeds plus 3 Tbsp. of water - let
sit for 10-15 minutes.
1/4 c. pumpkin puree.
Two egg whites (*Note - generally, don't substitute more than two eggs
in a recipe, as it can affect the finished product).
Sugar can also be replaced with a
Truvia baking blend for up to 1/2 of the sugar called for in the recipe.
Did you know that overindulgence often leads to indigestion and heartburn?
Here are a few simple tips to tame the burn:
- Limit alcohol,caffeine, and peppermint, these can increase reflux.
Heavily spiced foods and tomato based products can increase heartburn in
Oregano, Thyme, RosemaryandDillare GERD-friendly spices.
- Watch portions of high fat foods and large portions overall.
- Lean proteins and vegetables tend to be GERD-friendly
- Eat at least three hours before going to bed to allow food to digest.
- Keep the head of the bed elevated to prevent the gravitational flow of
acid into the esophagus.