William Penn Life, 2012 (47. évfolyam, 1-12. szám)
2012-11-01 / 11. szám
Our Health Corner with Debbie Wolfe, rn Watching your Thanksgiving calories WELCOME to the long awaited fall season, and Happy Thanksgiving to all our members. I am sure you are all similar to my family and look forward to "Turkey Day" all year. But, the typical Thanksgiving dinner can consist of 3,000 to 5,000 calories ingested per person. When you figure the average adult should only consume about 2,000 for an entire day, this could result in serious "morning-after" regret. So, is there a way to enjoy the day, with all its traditional comfort foods, and not walk away from the table feeling like a stuffed turkey ourselves? Here are a few ideas to help limit the unwanted "stuffing." Drink water - Water is your best friend. Water helps to control your appetite by making you feel fuller faster. Eat Slowly - It takes 20 minutes for your brain to register that you're full. So, savor your food and slow down. Give your mind a chance to catch up. According to experts, eating slowly, putting down your fork between bites and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food. Eat before the party starts - Don't go to dinner starving. Eat a healthy breakfast and a low calorie snack before hitting the thanksgiving buffet. Start your day with a small but satisfying meal, such as an egg with a slice of whole wheat toast or a bowl of whole grain cereal. Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to make better food and beverage choices. Eat the special stuff - Don't blow your precious calories on food you can eat every day. Fill your plate with small portions of holiday favorites that only come around once a year. While each of us has our own favorites, keep in mind that some holiday foods are better choices than others. White turkey meat, plain vegetables, roasted sweet potatoes and pumpkin pie tend to be the best bets because they are lower in fat and calories. No seconds - If you eat slowly and drink plenty of water with your meal, you shouldn't feel the need to go for seconds. Avoid finger foods - Hor d'oeurves can be high in calories and fat. Don't eat anything that does not require a knife and fork. Survey the buffet - Before diving head first into the buffet, give the entire line an overlook. What items will make a satisfying and healthy dinner? What indulgences will you allow yourself? Fortunately, many Thanksgiving courses fit into a healthy diet. Turkey is a great source of protein, and sweet potatoes are loaded with vitamin A. Eat white meat turkey rather than the dark meat, which contains twice as much fat. If you are preparing the meal, cut back on salt and butter in the side dishes. Try to use whole-grain breads whenever possible, they are rich in fiber and B vitamins and not so abundant in simple carbohydrates. Brown and wild rice are sources of protein, magnesium, fiber and iron. Seeds and nuts are good sources of protein and the good type of fats. Just say “NO” - Some people show their love through food. Others may feel threatened by your will power and pile food onto your plate. Remember, what you put into your body is your business. Rehearse politely saying "no" in your head. Let your host know that you are watching what you are eating, so they shouldn't take offense at your abstaining from another round of gravy-soaked mashed potatoes. Stop when you’re full - It sounds obvious, but stopping when you are full is one of the harder things to do at the Thanksgiving table when everyone else is helping themselves to seconds. It will be easier to stop if you slow down, drink water, wear snug pants and push away from the table when you're done. Drink alcohol in moderation - Alcohol lowers your inhibitions, which makes it that much easier to justify a third helping of marshmallow-encrusted yams. Enjoy a sparkling water between alcoholic drinks, this way you stay hydrated, limit alcohol calories and stay sober. Create a calorie deficit - You can do this by exercising to burn off extra calories before you ever indulge in your favorite foods. Take a walk early in the day and again after dinner. It is a wonderful way for families to get some physical activity and enjoy the holiday together. So, don't deprive yourself on Thanksgiving. Just try to eat a little smarter this year, and those fall jeans will still fit for Christmas shopping on Black Friday! GOBBLE! GOBBLE! GOBBLE! Till next month.... Be Healthy! Be Happy! stay Fit! x^ebbie William Penn Life 0 November 2012 0 11
