My Winter Network News Article

Healthy Holiday Habits

By Stephanie Wheler, Something Nutrishus Counselling & Coaching

From the Saskatoon Women's Network Newsletter, December - January 2012

For many people the holiday season means lots of family, friends, fun, and FOOD!  We can probably all easily identify a favourite or traditional holiday food that we enjoy and look forward to.  This holiday season, don’t deprive yourself of your favourites, enjoy them with my three favourite words – VARIETY, MODERATION, and BALANCE.

I love Christmas baking, our traditional Christmas morning cinnamon buns, and a turkey dinner to top it all off.  These foods can fit into your holiday festivities; it just takes some planning and preparation.  You can think about having a calorie budget for the day, so make sure you spend your calories wisely.  Many people feel that they need to deprive themselves of their favourites, but this often leads to an over-indulgence of that item later on or of other foods as we try to mask our craving.  How can you make your favourite treats fit? 

Stick to your routine

Eat regular meals and snacks to keep your blood sugar and cravings under control.  If you’re skipping meals you may end up losing control when you see a table full of food.  You can also try eating a light, healthy meal before going to a holiday event to help you have control over your choices. 

Be selective

Certain foods might only come out certain times of the year for you, so this is a good time to enjoy those treats.  Skip the familiar foods in order to keep your calorie intake in check and have room for the special foods.  Once you have what you want, make sure you remove yourself from temptation; don’t set up camp at the dessert table.

Find other ways to socialize

Start a new tradition that involves an activity such as walking, skating, skiing or a hockey game to help you burn off some of those calories, but also to get away from the house full of food.

Make the occasional swap

Choose raw veggies and dip or shrimp and cocktail sauce instead of fried appetizers.  Try club soda with lime rather that your normal soda. 

Control your portions

Often just a taste can satisfy curiosity.  If something comes in a larger portion, feel free to share it with someone, but also remember that you aren’t part of the ‘clean plate club’ and it’s okay to not finish what you took.

Be realistic with yourself and your goals.  The holiday season is only a small part of the year.  It’s important to think about the food choices you’re making between New Year’s and Christmas, not just to worry and feel guilty about the choices between Christmas and New Year’s!

Happy Eating!

A Healthier Happy Hour

Tomorrow is Canada Day and Canadians will be celebrating the summer in many different ways. With the increased heat often comes an increase in the consumption of chilled beverages. Whether or not you are choosing to have alcoholic drinks, beverages are often an easy way for calories to sneak into our diets. Alcohol contains 7 calories per gram, but the amount in your drink depends on the amount and proof of the alcohol, the type of mixer used, and the size of the drink.

What is considered to be a standard drink?
12 fluid ounces of regular beer (~144 calories; light is ~ 100 calories)
5 fluid ounces of wine (white is ~ 100 calories, and red ~ 105 calories)
1. 5 fluid ounces of 80 proof distilled spirits (~ 96 calories)
(American Dietetic Association, Adult Beverage Consumption, 2008)

You can lighten up your drinks by choosing a calorie free mixer (such as club soda), using a garnish for added flavour (lemon, lime, mint, frozen berries), using just a splash of juice for flavour and colour, having a wine spritzer, and making drinks from scratch rather than from pre-made mixes which can be high in sugar, etc.

Here are some "lighter" versions of classic drinks from Registered Dietitian Cynthia Sass:

Slim Vodka Seltzer — 100 Calories
1 shot vodka
¾ cup all natural lemon lime seltzer
Ice
Lemon & lime wedges

Fill glass with ice. Add shot then seltzer and garnish with fruit.

Bloody Mary Light — 175 calories
1 shot vodka
1 cup 100% spicy vegetable juice
Ice
1 large celery stalk

Fill glass with ice. Add vodka and juice and garnish with celery stick.

Slender Sangria — 185 calories
5 oz wine
½ cup 100% fruit juice blend (like cranberry/blueberry/grape)
Ice
¼ cup diced apple and oranges

Stir juice into wine. Pour over ice and garnish with fruit.

Pina Skimlata — 220 calories
1 shot rum
½ cup (4 oz) 100% pineapple juice
¼ cup skim or plain organic soy milk
¼ cup frozen banana slices
Ice
Fresh pineapple wedges

Add rum, juice, milk, banana and ice to blender. Whip until smooth. Pour into glass and garnish with fresh pineapple.

If you want more inspiration, many websites offer low calorie cocktail and mocktail recipes such as fitness magazine.

As always, if you are consuming alcohol, please do so responsibly (and do not drink if you are pregnant or have been advised not to based on a medical condition). Moderate drinking is considered to be one drink per day for females and two per day for males because of differences in weight and metabolism. The spacing out of drinks is also important - you shouldn't save up to have a week's worth all in one day! Space your drinks an hour apart and consume water in between to help quench your thirst.

Steph Wheler
www.nutrishus.com