Maintain, Don t Gain!

Transcription

1 Maintain, Don t Gain! What have been your past experiences? What are your goals for this year? 1

2 What are your triggers? Tradition? Family? Too much to do? Fatigue? Too much food in your environment? 12/17/2013 2

3 Does this sound familiar? Common strategy Skip breakfast and lunch to save calories Go to meal starving Eat more than ever intended

4 Does Your Thanksgiving Menu Look Like This? 8 oz white and dark turkey 1 cup mashed potatoes cup stuffing ladles gravy 800 ½ cup green bean casserole ¾ cup candied sweet potatoes ½ cup cranberry sauce roll with butter piece pumpkin pie w/ whipped cream 1 cup coffee w/ cream and sugar 1 glass wine (or cider) 120

5 How Many Calories? 8 oz white and dark turkey 1 cup mashed potatoes 1 cup stuffing 3-4 ladles gravy ½ cup green bean casserole ¾ cup candied sweet potatoes ½ cup cranberry sauce 1 roll with butter 1 piece pumpkin pie w/ whipped cream 1 cup coffee w/ cream and sugar 1 glass wine (or cider) 1800 calories 2300 calories 3000 calories 3700 calories

6 How Many Calories? 8 oz white and dark turkey cup mashed potatoes cup stuffing ladles gravy 800 ½ cup green bean casserole ! ¾ cup candied sweet potatoes 300 ½ cup cranberry sauce roll with butter piece pumpkin pie 540 w/ whipped cream 1 cup coffee w/ cream and sugar 50 1 glass wine (or cider) calories!!

7 Instead of Thanksgiving Dinner, I could have 5 Big Macs 12 Brownies 25 Baked potatoes 30 slices of bread 50 cups of cantaloupe 120 cups of tomatoes 300 cups of lettuce..that s calories!

8 Maybe I ll just do some extra PA to work it off 30 hours of shopping 10 hours of walking (30 miles) 6 hours of swimming 5 hours of running 3 hours of climbing stairs to work off that 3000 calories!

9 I don t think so! 9

10 Successful Weight Management Requires Under-eating UCI Weight Management 10

11 When in Doubt, Add vegetables! 11

12 Fill your plate with Vegetables & Fruits UCI Weight Management 12

13 Plan Your Thanksgiving Plate Vegetables & Fruits Calories: Grains Calories: Protein Calories: 13

14 Five fabulous foods to feature on Cranberries Turkey Day Sweet potatoes Turkey Greens Pumpkin 14

15 Substitute lower fat ingredients For side dishes use: Skim, 1%, 2% milk Non/low fat yogurt Non/low fat evaporated milk Low fat sour cream Low calorie salad dressing For desserts use: Cool Whip Sugar Free, Fat free pudding Sugar substitutes

16 How to cut 1,000 calories from Thanksgiving dinner 16

17 Consider taking just 3 oz of turkey white meat (the size of your MasterCard approximately ½ inch thick) Leave the fatty skin in the roasting pan Calories saved:

18 Start a new tradition- baked or stuffed sweet potatoes Instead of making grandma s sweet potato casserole topped with marshmallows Calories saved:

19 Consider stir-frying fresh green beans with a little olive oil, garlic, and a smidge of salt and pepper for a healthier veggie side- Calories saved: 135 Instead of making the same old green bean and mushroom soup casserole topped with those fatladen packaged fried onion rings 19

20 Instead of piling on a full cup of mashed potatoes on your plate, consider scooping only half as much (½ cup). Calories saved:

21 Calories saved: 160 Instead of eating the traditional apple pie topped with ½ cup of creamy vanilla ice cream, consider topping off your holiday apple pie with the same amount of low fat vanilla ice cream- Or enjoy your pie without the crust! 21

22 What happens for the rest of the day? 22

23 What the Thanksgiving Cook Nibbled On the way to Thanksgiving Dinner 23

24 10:00 AM Stack the cake layers and mix the frosting. Lick spatula Calories 24

25 10:30 AM Brown bacon for gratin. You're working hard you deserve a slice Calories 25

26 11:00 AM Toast bread cubes for stuffing. Need to keep energy up, so take opportunity to carbo-load Calories 26

27 11:35 AM Whip heavy cream for pumpkin pie. Wonder if it's sweet enough? Good cooks taste as they go Calories 27

28 11:35 AM Maybe a shot of Grand Marnier would liven up the cream. Better have a sip to see Calories 28

29 11:40 AM Feel sudden burst of inspiration! Add dried cranberries to this year's stuffing. Sample a handful Calories 29

30 12:00 PM Set out cheese plate for early arrivals. Munch as distant cousin provides update on impossibly perfect children. Try not to roll eyes Calories 30

31 12:05 PM Return to kitchen. Down dregs of first glass of wine. Immediately pour another Calories 31

32 12:15 PM The warm crunch of perfectly toasted pecans is impossible to resist...five times Calories 32

33 12:30 PM Pull beautiful bird from the oven. Before tenting with foil and letting meat rest, pry off juicy chunk of thigh meat (with skin, of course) when no one is looking Calories 33

34 1:00 PM While blanching green beans, realize you're probably short on the day's recommended vegetable servings... 9 Calories 34

35 1:10 PM As you prep topping for sweet potato casserole, 6 mini marshmallows "accidentally fall on the floor..." 13 Calories 35

36 1:15 PM The roasted Brussels sprouts are done. Still short on veggies Calories 36

37 1:20 PM Drop heated rolls into bread basket. One didn't turn out pretty. There's only one way to get rid of it Calories 37

38 1:28 PM - 1:30 PM One last swig from the wineglass... And everything is ready Calories Now on to the meal! 38

39 What the Cook Nibbled On the way to Thanksgiving Dinner A taste here a bite there a sip to smooth the way The Thanksgiving journey from kitchen to table adds up. 768 Total Calories 39

40 It is easy to rationalize! 40

41 Is the urge worth it? 1 bite of pumpkin pie = 40 calories 41

42 You would have to walk the length of the football field 7 times to burn the calories in 1 bite of pumpkin pie. 42

43 Environmental Control What will you add? What will you take out? What will you avoid?

44 On a scale of 1-10, how confident are you that you can manage your food and physical activity through the end of November? 44

45 Have a Happy, Healthy Thanksgiving 45