Happy Valentine's Day

Show yourself some love by making this year's V-Day special with festive Health One Chocolate Brownies using a heart shaped muffin pan.  This is a creative way to spice up your meal and make your meals fun!  If you happen to make this a reality this year...send us (rstandeford@hntindiana.com) a picture! We would love to see them.

Brownies & Icing

4 Packets Chocolate HEALTH ONE

1 Tbsp Sugar Free Chocolate Pudding

1 Tbsp. Vanilla Extract

1 Tbsp. Splenda^®

1 Tbsp. Cocoa Powder

1 tsp. Baking Soda

1 tsp. Baking Powder

3 Tbsp. Fat Free Cream Cheese

¾ cup Water

Mix ingredients together. Bake in 8x8 pan at 350° for 25 minutes.

Icing:

3 Tbsp Fat Free Cream Cheese

8 tsp. Splenda^®

1 Tbsp. Vanilla extract

Cocoa powder to taste

Butter extract to creaminess

Spread over brownies while it’s still warm.

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Thanksgiving Foods Modifications & Substitutions for a Lower Calorie Day

After researching the top 10 Thanksgiving Day foods here is the list I have come up with:
1. Turkey
2. Mashed Potatoes with Gravy
3. Ham
4. Pumpkin Pie
5. Cranberry
6. Green Bean Casserole
7. Sweet Potatoes
8. Rolls
9. Stuffing/Dressing
10. Macaroni & Cheese

Considering the average American consumes ~4500 calories on Thanksgiving Day from these foods and others, we have to come up with modifications, substitutions or decide to eliminate some of the foods altogether.  I'm not one for eliminating foods so we will try to focus on modifications or substitutions. 

1. Turkey-preparation is key with saving calories on turkey.  Be sure to bake NOT fry! Remove the skin which contains most of the fat (calories).  Don't smother in gravy (200 cals per 1/4 cup)-use sparingly if at all. 

2. Mashed Potatoes-utilize your biggest asset when it comes to saving calories and getting nutrition, the Health One Meal Replacement (HOMR).  This recipe is delicious and uses only a fraction of the calories with the same great taste.  If you aren't going to be using the HOMR, use pepper & Mrs. Dash to flavor and next the butter, heavy cream, and sour cream to save calories.

3. Ham-similar to turkey, saving calories on ham comes from selection of the ham and preparation.  Select a ham that is lean, be sure to bake & don't add any "special" (key word for calorie-loaded) sauces/glazes like brown sugar or honey, etc.  Trim the visible fat before eating to save additional calories

4. Pumpkin Pie-since pumpkin pie is the 'dessert of choice' for many on Thanksgiving, portions are key!  Instead of having 1/6th of the pie (or more) enjoy a small slice, consider 1/12th, of the pie to save calories instantly but still enjoy the taste of traditional pumpkin pie.  Or, you could opt to make "Crustless" Pumpkin Pie or the Pumpkin Roll from the HOMR to provide at least 25% of your daily nutrition needs while saving on calories. 

5. Cranberry-usually served sliced from the can which can cost as much as 420+ calories per cup! Even though you may not eat 1 cup, consider an alternative like sugar-free cranberry jello that is 20 calories/cup.  Or, make your own sugar-free cranberry sauce that uses fresh cranberries and a sugar substitute to save calories. 

6. Green Bean Casserole-easiest solution is keeping those non-starchy veggies naked and with out sauce to save calories.  Try instead flavoring with minced onion and garlic, Mrs. Dash, and pepper and leaving the bacon/ham, cream of "whatever" off, as well as the fried crunchies on top.  You'll be satisfied knowing your green beans are 35-40 calories per cup instead of ~100 per cup.

7. Sweet Potatoes-similar to green beans in that they are great to add to the meal plan, but not so great when they are loaded with sugars/brown sugars, syrups, marshmallows, and butter!  Sure they taste good, but can clock in at over 350 calories per 1/2 cup especially when you add the pecans on top.  All you need to do is bake a sweet potato and top with cinnamon, spray butter, and a sugar substitute, if desired, and voila you have reduced calories and put in less work.

8. Rolls-Another "costly" calorie food (up to 250-300 per roll with butter and/or jelly) readily served at Thanksgiving. Tip to save calories = eat only 1 or 1/2 of one and limit toppings & stay AWAY from the ROLLS!

9. Stuffing/Dressing-portion size is again the biggest solution to still be able to enjoy but not pack on tons of calories.  Traditional stuffing or dressing include lots of bread, eggs, butter/fat, sometimes meat, and sometimes vegetables so it all depends on what you are including in your dish.  Use a recipe you can trust to provide lower calories such as Hungry Girl's "Save the Day Stuffing"! In this recipe she uses light bread, lots of low-calorie veggies & egg beaters to keep the calories low.

10. Macaroni & Cheese- Starch and fat = perfect combination for high calories! Limit portion size, but also consider using spaghetti squash and a low-fat cheese (like cheese wedges) to save calories.  Also consider adding broccoli or other vegetables that can be found in this Hungry Girl's "Too-EZ Mac 'n Cheese" Recipe.

It's harmless to get your Thanksgiving Day top 10 food list in shape and you might even find a few recipes that you would like to use each year.  Try to fool family members with lower-calorie versions, but don't fool yourself into thinking that not counting or tracking the calories is a good idea.  After all 3,500 calories can quickly add up!

10 Ways to Spice Up a Party with Fruits & Veggies

Fruits & Veggies More Matters (FVMM) is a National Campaign to encourage Americans to include more fruits and vegetables in their meal plans.  Regarding the Holidays, here are 10 ways that FVMM suggests spicing your party up with fruits & vegetables!

10. A Healthy Dessert
9.  Meat Substituitions
8.  Fruity Condiments
7.  Healthy Appetizers
6.  Be Prepared for Guests
5. Create a New Tradition
4.  Add Some Sparkle
3.  Healthy Snacks & Gifts
2.  Trays of Crudites
1.  Decorate & Enjoy

For more details on each tip, visit the Fruits & Veggies More Matters Website via this link!

 

Christmas Survival Tips!

This time of the year is very challenging for most people.  A study published by the New England Journal of Medicine noted that most Americans appear to gain only one pound during the holidays which is better than most people think actually happens.  However, this one pound is never lost after the holidays are over.  Therefore, over several years weight accumulates! 

In order to maintain during the holidays, you may need a few tips in your back pocket:
1) Decide to attend only the parties or events that you MUST go to (ie. family gatherings, other one time ever events like an awards banquet) and steer clear of the ever-so-famous indulging typical events (ie. cookie exchanges, progressive dinners, or buffets). 
2) Take a fruit or vegetable tray to the functions that you do attend.
3) Avoid hoovering around the food all. day. long. Better yet, don't allow food with in an arms span!
4) No matter what still track calories.
5) Make a list & stick to it while grocery shopping.  The "special" goodies that are out can be too tempting for our own good.
6) Start a new tradition by doing a 5k run/walk or some other form of physical activity around Christmas.  There are tons of runs specifically in the month of December: "Sleigh Bell 5k", "St. Nix Six", "Frostbite 5k", "Jingle Bell Run", "Gingerbread Pursuit", "Santa Hustle" and these are just in the Indiana area.  Google your state and 5k races to see which are available near you.

These tips can be applied to any other "special" time of the year when food is abundant & temptation is high.  Don't fall into gaining one pound and not losing it after the season is done and over!

Don't know how to start? Contact Us we can help.

2011 Indiana Thanksgiving Special

We had a great time this year at our annual all Indiana HNT Holiday Special.  This year we discussed the topic of starting "New Traditions" and how important that idea is for leaving a legacy of good health.  We spent some time estimating the calories in 2 average Thanksgiving meals to provide insight on the amount of calories that are typically consumed during this time of the year.  We came up with 1 meal that was well over 2,000 calories and the other over 3,200 calories!!

After acknowledging the amount of calories in the foods we eat we discussed what New Traditions could be put in place.  Eliminating, Substituting, or Modification are 3 strategies discussed in relation to the foods or traditions that are in place around this Holiday Season.  Using one of the three when needed can save calories here and there an make it easier to maintain or continue to lose during a time when most people are gaining!

Here are a few pictures from the event:

HNT Indiana Staff: Chelsea, Sheila, Christina with Baby Kherington born 10.24.11, & Roxanne

Our patients estimated the calories in these 2 Holiday meals-mashed potatos, turkey, pie, noodles, casseroles, etc! One was roughly 3,200 calories & the other was around 2,300 calories.

Our 3rd annual clothing swap was a hit with tons of nice and gently used items to take home. Free shopping!

Best of all, enjoying the company of our patients. Some who traveled quite a distance to be at the Holiday Special.

Discussing "New Traditions"

       

Substitutes for Saturated Fats

The Dietary Guidelines for Americans tell us to limit saturated fat and replace it with either monounsaturated (MUFA) or polyunsaturated (PUFA) fats.  These guidelines tell us that if we eat less than 10% of calories from saturated fat and choose MUFA's & PUFA's we will have a lower risk of cardiovascular disease. 

It's the holiday season where baking and cooking is at full throttle. What ingredients do you use when you bake? Are they good for you? Do you know the details or do you care?  Looking at some of the favorite seasonal cookies: chocolate chip, sugar cookies, roll out butter cookies, etc. or other holiday dishes (casseroles, breakfast dishes, etc) they all contain some form of saturated fat. 

Here are some simple swaps to help you limit your saturated fat intake this holiday season.  If the recipe calls for...then use this instead...

Butter...soft spread (margarine)

Whole milk...skim, 1% or 2%

Whole evaporated milk...evaporated skim or reduced-fat milk

Regular mayonnaise...reduced-fat mayonnaise or low fat yogurt

Chocolate chips...dried cranberries

Whipping cream...imitation cream made wit fat-free milk

Sour cream...1% or fat-free sour cream or pain, low-fat yogurt

Cream cheese...light or fat-free cream cheese

Whole-milk cottage cheese...reduced-calorie, low-fat or fat-free cheese

Eggs...2 egg whites per egg or 1/4 cup egg substitute per egg

Bacon or breakfast sausage...lean Canadian bacon, turkey bacon or lean ham

Meat or poultry...seafood such as salmon, tuna, trout or tilapia

1 pound Ground beef...1/2 pound extra lean (90%) ground beef & 14 ounce can of lentils/beans

Here are more substitutions to guide you in your seasonal baking/cooking!

These simple swaps are sure to help you lower saturated fat intake during the holiday season without compromising taste.

Surviving Thanksgiving!

If you are like most people you have about 5 Thanksgiving events to go to: his moms, your moms, your sisters, your immediate family, your daughters, etc...not to mention work or church related get togethers! How to do you begin to survive all that food with out gaining weight? One word, planning. 

Planning is the first key to surviving any event with a lot of food.  I would suggest knowing what items the host is planning on having.  When you know the food options, it makes it easier to plan what fits in to your calorie budget.  If you determine that all the options are out of your calorie budget, then it's time for you to plan what your day or meal will look like.  Will you have meal replacements ready or make them when you get there?  Do you have the equipment (ie. oven, microwave, blender, etc)? Will you take your own food?  Maybe something lower in calories like a oven baked turkey breast salad.  No matter what your actual day/time/location plans are you have to have a MEAL plan that will work with your goals.

The second key to surviving any event is to stick to your plan that you developed in step 1! Figure out what it will take for you to follow through with your plan and plan that out too. 

Third, look up calories so that you are aware of how many calories stuffing (or dressing), sweet potato casserole, green bean casserole, the rolls, the mashed potatoes have.  You would be surprised at the amount of calories you may see. 

Then, ask family and friends for support.  Ask them to bring vegetable dishes that aren't covered in sauces, butter, or glazes! Those things only add calories.  Serve gravy on the side to be able to choose how much you want to use. Make your dish contribution to the event one that supports your goals...think mixed fruit dish for dessert.

Last, listen to yourself.  You know what you need to do...now do it (or don't do it if it involves eating a whole pecan pie)!  

Look here for common calories of Thanksgiving foods.

Here is a list of Hungry Girl approved foods for Thanksgiving. Some great reduced calori ideas!

Enjoy the company of friends and family-those are tips on surviving Thanksgiving.


        

Just Around the Corner

As the Holiday Season is just around the corner, it's a good time to start thinking about baselines for healthy holiday planning.

Here's one little article that looks at alcohol's effect on overall health-the good and the bad for better or for worse.

Have a well week,