Losing Weight During the Holidays
By Mark Daniel
Welcome to the November newsletter for 45Pounds. It is our goal to provide you with helpful tips and advice in your efforts to help your child attain or maintain a healthy weight.
Thanksgiving is upon us. Christmas is around the corner. With all of that holiday food floating around, how can we keep our kids (and ourselves) from putting on those holiday pounds? We hope this newsletter will give you some good ideas that can not only help you and your child avoid putting on a few pounds, but maybe even lose a pound or two.
We hope you find some helpful tips in this month's newsletter. Time to get to the good stuff -
How to Keep from Gaining Weight over Thanksgiving, Christmas, and New Years
Mark Daniel, Owner
With all that tempting food floating around during the holidays, is it even possible not to put on a pound or two (or more)? Of course it is! The trick is to have a little bit of everything, but not to overindulge - and watch those deserts! But you wanted me to tell you something you didn't know, right?
According to an article posted at CNN.com, Average American gains pounds over holidays.
GAINESVILLE, Fla. (AP) -- The abundance of treats, a tradition of heavy eating and even family pressure will conspire to cause the average American to gain 7 to 10 pounds before the New Year, a health educator says.
“'The holidays are almost a
license to eat, and to eat a lot,”' says Delores James, a
So what is to be done?
In 2003 I personally lost 12 pounds over the holiday season by following a few simple rules. If you or your child can stay close to these rules, you should be able at the very least to maintain your weight (even with a little cheating).
- One plate is enough. Select your serving sizes of each dish and load up your plate once, but that's it. You'll do better if you take one heaping plate of food and eat it all than if you show restraint then go back for seconds, or sometimes thirds of your favorite stuff. Limit yourself to one full plate so you can see everything you will be eating. It can be tough, especially when family members are urging you on, or Mom's feelings might get hurt if you don't have a second helping of stuffing, but all this will pass and you'll be feeling much better come the first week of January.
- Don't forget about the ''feel full'' delay! Stop before you feel full, it will catch up with you in about 20 minutes. If you say ''I'm stuffed'' at the end of the meal and mean it, you probably over-did it.
- Watch those deserts. If you can do without, that's best. If you can't, try to limit it to one serving per day. And don't justify extra desert (or any food) with the ''I'll work it off '' approach. One piece of pecan pie has 400 calories, which would take about one hour of brisk walking to burn off. At a regular pace we're talking about something closer to an hour and a half, or almost four miles of walking.
- Remember your serving sizes! Especially if you are on the program, it's important to know what constitutes a serving of meat, a serving of fat, and so forth. Members, get a complete listing of serving sizes for all kinds of foods in the member center.
Sometimes the temptations make it difficult, but it will be well worth it. As I said before, these simple rules actually allowed me to lose weight over the holidays. Stick close to them, and you and your child should be able to at least avoid putting the pounds on.
Non-members, for more helpful tips and customized meal plans come see our healthy weight loss program for kids at www.45pounds.com
Krystal, Age 16 - Program Member
Hey kids! The holidays are coming soon and that means all of the good foods and sweets are too. I know we can't wait for all that good food to arrive!
Even though the holidays are coming we need to watch what and how much we eat. I know that there are a lot of good foods we all enjoy (like stuffing or dressing, cranberries, ham, rolls, etc.) There are also a lot of sweets we like (like fudge, cake, chocolate, PIE!, cookies, etc..) I even struggle sometimes myself. Like if an adult offers you sweets or something you need to lean how to limit yourself and say ''no thank-you'' when it's time to say no. Try to stay with just one dessert per day. Also try to limit yourself to one full plate per meal. Even though it may be hard at first, the results will pay off. You will end your program looking and feeling better. That is how it left me, even though it took time, patience, and some willpower. Remind your parents (or grandparents) how important it is to you and tell them you appreciate their help.
Lisa Daniel, Certified Kid's Nutrition Specialist
The holidays can be full of great tasting foods high in calories and fat. Below are some ways to help you enjoy holiday foods with less calories and fat and still enjoy the great taste.
If you will be helping out with the cooking, here are some helpful tips to cut back on the calories:
Bad: Roasted turkey 6 oz. dark and white meat, untrimmed = 450 calories
Better: 3 oz. white turkey, trimmed with no skin 130 calories, if you like dark meat add 30 more calories.
Bad: 1 cup homemade stuffing = 400 calories.
Better: Half cup boxed stuffing made with no calorie butter spray =110 calories.
We recommend Parkay spray butter. If you want to use real butter, try the Land O Lakes light butter, it has much fewer calories and fat than real butter.
Bad: 1 cup of candied sweet potatoes = 400 calories
Better: 1/2 baked sweet potato with a pat of light butter, a dash of cinnamon and a packet or 2 of Splenda = 100 calories.
As for desert - here are some options:
One slice of:
Pumpkin pie = 342
Light pumpkin pie = 165
Pecan pie = 400
Pecan pie with Splenda = 285
Cherry pie = 260
Apple pie = 237
''Old fashioned apple pie with Splenda'' = 165 (recipe below)
Fashioned Apple Pie'
9-inch double pie crust
7 cups thin-sliced, cored, peeled baking apples (about 7 medium)
1 cup SPLENDA Granular No Calorie Sweetener
3 tbs. cornstarch
3/4 tsp. ground cinnamon
1/4 tsp. salt
Prepare or purchase a double pie crust and set one crust into a 9-inch pie pan. Place sliced apples into a large bowl and set aside. Combine SPLENDA, cornstarch, cinnamon, nutmeg, and salt in a small bowl. Sprinkle the mixture over apples and toss. Spoon apple mixture into pie crust. Place the second crust over the filling. Seal edges, trim, and flute. Make small openings in the top crust following your preferred pattern. Bake in a preheated oven at 425F until the top crust is golden brown (about 40-50 minutes). Serve warm or chilled.
Makes 12 Servings
Nutrition information per serving (3.6 oz)
165 calories, 7g fat, 2.5g saturated fat, 0 mg cholesterol, 180 mg sodium, 25g carbohydrate, 1g protein.
Exchanges: 1 Starch, 1/2 fruit, 1 fat
For more tasty and healthy recipes check out the 45Pounds On-Line Healthy Eating Cookbook:
If you are a member, be sure you are taking advantage of all of your member benefits:
Member Resource Center - this is where you can get all of your progress charts, exchange lists, food value lists, information on serving sizes, recipes, book recommendations, nutritional charts for some popular restaurants, links to helpful articles and government publications, and more. Again, all of this is free to members. http://www.45pounds.com/Members/membersonly
Password - You will need your password to access your member benefits. Go to www.45pounds.com/forgot if you have lost or forgotten your password.
Meal Plans - These meal plans are customized daily menus, built on your child's eating preferences and designed to help him or her eat healthy and lose weight. We do not sell program food, but help you build your own healthy program from foods you can buy at your local grocery store. If you are a member and have not yet filled out the form to receive your custom meal plans, go to http://www.45pounds.com/Members/buildplan. If you are a member and would like a fresh set of custom plans, you can buy them at http://www.45pounds.com/addedplans