Healthy Holiday Eating: Holiday Survival Guide

The Holidays encompass a span of time where food is consumed, stress is high, and waist lines are stretched.  For a college student this can start as early as Halloween, and stretch through Thanksgiving, finals, then Holiday break.

The Holidays mark a time where there are many parties, A LOT of food, a lot of drinking, and then a lot of weight gain.  SO for the sake of your health, waistline, and pants here is a guide to help by-pass unhealthy habits, and weight gain.

Something to keep in mind: 3500 calories = 1 pound of fat, and the average American gains 5-10 lbs over the Holidays.

A tip for Healthy Habits year-round: There are no bad foods, only bad portions!!!  


Here's what to remember:

1) Little extras add up:

•  Any time you add butter, a sauce, gravy, salad dressing etc you're adding more calories.  Instead of cream based dips try using hummus and yogurt to dip vegetables and fruit in at parties

2) HYDRATE:

• Fill up at Holiday parties or while studying on calorie free beverages (water, or water and crystal light); avoid sugary sodas, and juices as well.  

3) Plan Ahead:

• If you're attending a Holiday party plan accordingly, if you are expected to bring a dish to pass, then prepare a low calorie dish such as a vegetable tray with your favorite vegetables, and make a ranch dip with low fat, plain Greek Yogurt and a ranch seasoning packet

• If you're at a party or reception use the smaller dessert plates for your foods, so you're less tempted to fill that larger space with food
• Be aware of your grazing.  "Grazing" or "snacking" adds up,  know that every food you consume has some type of caloric value and it adds up

4) Chew slowly and Enjoy your food

• At large Holiday meals this can sometimes be difficult, you fill your plate, so does everyone else at the table, and then everyone proceeds to dive in.  Break the cycle.  Take one small spoonful of the dishes you want, chew and eat slowly .  Give yourself 5-10 minutes before getting seconds

5) Find time to exercise

• To help maintain (and not gain) weight over the Holidays, doing some light exercise can go a long way.  Doing something simple like crunches, push-ups, and planks, can be simple exercises to do, in a small space. If feasible a light jog, or walk.  Even 8 sets of 20 crunches can be done within 10 minutes and doing 4-5 30 second plank holds could help a great deal

6) The Perils of Alcohol

• Alcohol adds so many calories, that even two glasses of wine could add up to over 1000 calories.  Stick to tip number 2, and let water be your drink of choice, or water and crystal light.  If having a mixed drink use a club soda, and fruit to add flavor.  Unfortunately, I must take this time to put a damper on a very popular "health fact", many people believe red wine is good for your heart as it contains flavonoids, while flavonoids are good for the body, getting them from wine is not ideal, the alcohol that comes along with the wine does more harm than the flavonoids do good.  Remember, moderation is key.  

7) Listen to your body!!!

• Lastly, and most importantly your body knows itself, and is the best indicator of what you need.  When your body says it's hungry, feed it, eat slowly enjoy the flavors of the food, and then your body will let you know when it's full, it's easier for the full feeling to register when eating at a slower pace.  Don't force yourself to eat whatever the reason.  

Happy Holidays everyone!!!  Enjoy the Holidays, indulge a little, have your treats, and treat yourself.  However the Holidays do not have to be a roadblock to healthy living, nor do the Holidays have to result in weight loss.  

HEALTHY TABLE'S BACK TO SCHOOL RAFFLE

Welcome back students, faculty, and staff!

Thank you for visiting Healthy Table (HT) at the community resource fair. We hope that you take advantage of our nutrition services at some point during your stay at Benedictine University. If you are here to enter into our raffle to win a $10 gift card to a Starbucks, Potbelly's, Flat Top, or Subway, then see the rules below!

Rules for Raffle:

This contest will be open until Monday, September 5, 2011. You may have up to three entries for this raffle. Here is how you can be entered:

1.       Comment on this blog post answering the following question: What nutrition topic would you like to see addressed on this blog?

2.       Follow us on Twitter (@healthy_table1). Comment on this blog post again saying: Following HT on Twitter (or something related in nature).

3.       “Like” us on Facebook. Comment on this blog saying: I “Like” HT!

Benedictine students, faculty and staff are eligible for this raffle. Make sure that you include your first name and last name initial (ex, Ben U) on each comment that you leave. This is our only way to identify you. Winners will be announced on this blog on Tuesday, September 6, 2011. We will send out a tweet and post a Facebook status when winners are posted. A random number generator will select the number corresponding to blog comments. There will be eight winners. Choice of gift cards will be available on a first come, first serve basis. Please bring your Benedictine ID to Birck 230 to verify that you are a winner. Good luck!

Tricks and Tips to Feel Full Longer

Have you ever sat down for a meal and after eating still feel hungry?  Do you end up over eating because you never “feel full?”

It can be a frustrating and distracting feeling when hunger just hangs around throughout the day, especially after eating a meal.  The satisfaction we want to feel after eating a meal is also known as “satiety." When we reach this point, we are no longer hungry or left feeling stuffed.  How can we experience satiety more frequently and eat fewer calories at the same time?

Eat lower energy density foods:

If we eat meals with high energy dense foods we will consume more calories compared to a meal that contains more low energy dense foods.  An example of an energy dense meal is one high in fat.  Each gram of fat contains 9 calories, compared to protein and carbohydrates which contain 4 calories per gram.  Gaining weight can be prevented if meals consist of low energy dense foods because more can be eaten for fewer calories, which can help you reach and prolong satiety. 

Many low energy dense foods are also higher in nutrients. Low energy dense foods also contain a higher water content.  Water in food adds more weight and volume so that you are still filling your stomach up as you eat them. 

 

Foods with high water content include:

• Broth based soups
• Leafy greens
• Fruits
• Non-starchy vegetables

TIP: Start your meal with a broth based soup or salad to start filling you up with few calories.  If you get a case of the munchies, try turning to non-starchy vegetables, such as carrots.

TIP: Although it is an energy dense nutrient, fat is important and is used for a variety of bodily functions.  The key with fat is to choose the good kind and staying away from saturated and trans fats. Try to eliminate the use of fat where it is not needed and to consume low fat products.  Also remember to keep portion sizes in check because even the good type of fat is higher in calories then protein or carbohydrates.  For example a small handful of nuts or a tablespoon of olive oil in a salad is about one serving.

Think before you drink:

Many drinks contain high amounts of calories because of their high sugar content.  A very simple way to decrease your calories and add more volume to your stomach during meals is to drink low calorie/low fat beverages, such as skim milk and water.  You could also reduce the sugar and calories in juices by diluting them with water. 

Fill up on fiber:

Foods high in fiber are not only nutritious, but also help fill us up and keep us full. Why? Fiber rich foods promote a greater amount of chewing and slow the passage of food into the digestive tract.  You can also eat more for fewer calories compared to refined carbohydrates.  Fiber contains 1.5-2.5 calories per gram, while other carbohydrates contain 4 calories per gram.  Fiber helps to maintain blood sugar levels as well which helps to prevent cravings and poor food choices.  It also stimulates the hormone in the brain that signals satiety.

Foods with fiber:

• Whole grains
• Fruits
• Vegetables
• Beans and lentils

TIP: Avoid refined carbohydrates, such as white breads, white pasta, and sweets, as eating these alone causes rises and falls in blood sugar.  This disrupts the feeling of satiety and can trigger frequent episodes of hunger throughout the day.

Enjoy lean protein:

Lean protein has been found to help pro-long satiety more than carbohydrates or fat. Even including a small amount of protein in meals and snacks can help you stay full.

Lean Protein Sources:

·         Meats, poultry, and seafood w/o skin or fat.

·         Low fat or fat free dairy products (Milk, yogurt, cheese)

·         Legumes, beans, nuts, and seeds

·         Soy products

Eat slowly and savor:

Research has shown that it can take up to 20 minutes for your stomach to signal to the brain that you have reached satiety.  Instead of rushing through a meal, slow down and take the time to enjoy the flavors and textures of food.  This will give more time for your brain to produce the satiety signal before your finished eating so that by the time you’re done a meal, you’re not feeling hungry.

You can live a healthy lifestyle and maintain or lose weight while feeling satisfied by incorporating these tips and tricks into your day.  Food should be used to nourish our bodies so it is important to eat well to feel well. Enjoy! 

Written by Rachel Hudes, dietetic intern

Source: http://www.sparkpeople.com/resource/nutrition_articles.asp?id=673

Avoiding the "Freshman Fifteen"

Going away to college for the first time may be the most stressful moment in your life so far. You may worry about getting along with your roommate, starting college classes, choosing a major, being away from your family, trying to meet new people, and figuring out how you are going to balance all of your activities. It is easy for health and well-being to get dropped to the bottom of your "to do" list. Family and friends have probably joked around with you about gaining the "freshman fifteen." Research has shown that it is actually closer to four to six pounds of weight gain during the first year of college. Engaging in unhealthy eating habits is not only bad for your waist line, but can cause fatigue and lower your immune system. The last thing you want is to be exhausted or sick on top of being stressed.

Here are some tips for avoiding the "Freshman Fifteen".

• Click Here for MyPlate to help you create a balanced, nutritious meal. The Food Pyramid is old news in case you have not heard!
• Do not skip meals. Even if you have back to back classes, bring snacks with you.
• Go for baked, grilled, or steamed options instead of fried foods.
• Keep your dorm full of healthy snacks like granola bars, fresh or dried fruit, veggies, nuts and seeds.
• Bigger is not always better...watch your portion sizes.
• Drink plenty of water to stay hydrated without extra calories.
• Avoid alcoholic and high sugar beverages because they are high in calories and have few nutrients.
• Keep moving! Exercise in any form will help you stay at a healthy weight and manage your stress.

Want more nutrition information?

• Check us out on Facebook (Healthy Table at Benedictine)
• Follow us on Twitter (Healthy_Table1)
• Look back here for more posts on hot nutrition topics and other healthy tips
• Make an appointment at (630) 829-6518 or stop by Healthy Table in Birck 230.

Welcome

Healthy Table at Benedictine University is in Lisle, Illinois.  Healthy Table is managed by current dietetic interns (interns training to be Registered Dietitians).  The interns do this rotation in addition to other various rotations such as clinical (hospital setting), Head Start, Food Service, Long-Term Care, WIC, and several others.  To qualify for the internship, students must complete a Bachelors Degree from an ADA approved program. The internship process is a competitive process, typically interns are not paid.

The program at Benedictine is a unique one.  The internship is 15 months in length and combined with a Masters degrees of Science and Nutrition & Wellness (MSNW).  This is a very unique credential as much of the emphasis of the program is on wellness, and community health, as opposed to a rigid set of guidelines that may or may not define health.  

The interns do a lot of work in the community, either directly, as a part of the rotation, or to continue to promote health & wellness to those with lower income. Also to those who are able to live comfortably.  The interns get a cornucopia of experience from children to the elderly, different socioeconomic statuses, and different ethnicities. 

Please stay tuned was the interns make their blogging debut, to further expand their skills in social media, and discussing important issues in health, fitness, nutrition, and overall well-being.