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Did you know it only takes 500 additional calories a day between now and just after New Year's Day to gain about five pounds?
According to Barbara B. Mintz, MS, RD, Assistant Vice President of Wellness at Newark Beth Israel Medical Center, "Whether you are burning less calories because you are exercising less or eating more because of the holiday parties, your calorie intake could be more than your output which adds up to extra pounds. Keep in mind that one pound of fat is equal to 3500 calories. In a week, that is 500 extra calories a day."
Additional calories may come from the cookies your co-workers bring into the office, an extra serving of stuffing, or the fast food you ate on the way to the mall for your holiday shopping. It could also be the appetizers at the holiday parties and the lack of exercise because you are just too busy.
Mintz, a registered dietitian and certified fitness trainer, offers the following nutrition tips to help you maintain a healthy lifestyle:
- Exercise! Exercise will help you burn calories, relieve stress, and elevate your mood. Walking for 10 to 20 minutes a day can make a difference in your attempt to maintain a healthy weight through this stressful time of year. Don’t neglect your time in the gym or with your Wii!
- Don’t skip meals. If you are hungry you’re less likely to make healthy choices. Don’t give up favorite foods or deprive yourself completely. Moderate consumption is the key. If you will be attending a party, don’t avoid eating during the day. You’re more likely to over eat. Instead, before you leave home, eat something light and drink plenty of water on the day of the party.
- Bring a healthy dish. Bring a healthy dish to a party. The host and other guests may appreciate veggie crudités with a low fat dip.
- Watch your beverage intake. Alcoholic beverages add calories and impede your ability to burn fat when you are exercising.
- Be good to you. If the holidays make you feel lonely or depressed do not soothe yourself with food. Instead listen to music, get a massage, manicure, pedicure, or facial.
- Eat before you shop. Whether you’re headed to the mall or to the grocery store, eat something healthy first and always bring a bottle of water to sip on too. One of the signs of dehydration is hunger. Food courts are rarely a good place to find healthy foods.
- Remember portion control. Watch your portion sizes at holiday meals. A portion of meat should be about the size of your palm. Stuffing and potato dishes should be about the size of your fist. Try and cut back on going back for a second serving at holiday meals. Eat slowly, eat veggies, salad, drink plenty of water and just enjoy the company at the table.
If you are planning to bake during the holiday season, consider the following healthier option.
Crust-less Pumpkin Pie |
| 1 can (15 ounces) solid pack pumpkin |
1 can (12 ounces) evaporated skim milk |
| 2 whole eggs |
½ cup Splenda® |
| 1 tsp. ground cinnamon |
¼ tsp. ground allspice |
| ¼ tsp. ground ginger |
1/8 tsp. salt |
½ cup graham crackers crumbs
Additional cinnamon, optional |
8 tbsp. light whipped topping |
In a mixing bowl, combine the pumpkin, milk, whole eggs, sugar substitute; beat until smooth. Add the spices and salt; beat until well mixed. Stir in graham cracker crumbs. Pour into a nine-inch pie plate coated with nonstick cooking spray. Bake at 325 degrees for 50 to 55 minutes or until a knife inserted near the center comes out clean. Let cool, then garnish with a dollop of whipped topping and sprinkling of cinnamon if desired.
| Makes 8 servings |
Calories: 106 |
Fat: 2.5 grams |
| Saturated Fat: 1 gram |
Carbohydrate: 16 grams |
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This recipe was adapted from an article about healthy eating, which was published on www.whhs.com.
To arrange an interview with Barbara B. Mintz, MS, RD, Assistant Vice President of Wellness at Newark Beth Israel Medical Center, contact Kaylyn Kendall Dines at 973-926-7168 or kdines@barnabashealth.org.
About The Center for Health and Wellness at Newark Beth Israel Medical Center and Children’s Hospital of New Jersey
The Center for Health and Wellness at The Beth, an award winning fitness facility, was established to improve the quality of life for employees at Newark Beth Israel Medical Center and Children’s Hospital of New Jersey and for individuals in the greater Newark and Essex County communities. The Center’s weight loss program has helped employees and our community partners lose nearly 15,000 pounds. More than 15,000 pounds of fresh vegetables and fruit are produced annually in the first hospital based organic garden. The Center received the American Hospital Association’s prestigious NOVA award for innovative community programs for three consecutive years and honors from the N.J. Hospital Association.
Join us on face book at Newark Beth Israel Medical Center and to register for our free on line E-Newsletter click here
Date: December 4, 2012
Contact: Kaylyn Kendall Dines
Office:
973-926-7168
Cell:
848-223-3807
kdines@barnabashealth.org
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