Associates in Nutrition & Sports Specialty

To help prevent weight gain during the holidays, you may want to avoid indulging in high-calorie leftovers by planning ahead and creating healthy snacks and meals.

Make the most of your leftover ham, turkey and trimmings by creating nutritious meals and snacks to keep them from weighing you down. As a host for holiday meals, plan ahead and buy plenty of plastic containers to send your guests home with food to limit the amount of extra food in your refrigerator.

In addition, you can take a few containers into the office for your colleagues to enjoy. If you prefer, keep some of the lower-calorie options such as fruits, vegetables and white meat from the turkey for you and your family. These leftovers can be used to make healthy meals or snacks over the next several days.

There are several simple ways to use your holiday leftovers.

Be creative and seek out healthy, low-carbohydrate and low-fat recipes. For example, use low- or fat-free tortillas to wrap up turkey and vegetables for a healthy lunch. Add a small amount of cranberry sauce to give your turkey wrap more festive flavor.

Use turkey, ham or other meat on top of greens and vegetables to create a healthy salad. Add fruit, low- or fat-free cheese and a few nuts into the salad for a scrumptious mix.

For a high-protein breakfast, use egg whites, turkey or ham, vegetables and a hint of low-fat cheese. It’s also a great time of year to make homemade soups using extra meats and vegetables.

In addition, you can make nutritious snacks such as vegetable trays and turkey and cheese on whole grain crackers.

Another way to prevent overeating during the holidays is to control the portions you serve yourself and guests. After dishing out appropriate serving sizes to your friends and family, you can immediately put the leftovers into a container and place them into the refrigerator or freezer.

Be proactive and dish out a serving size that equals approximately 200 calories or less to control your portion sizes. By removing the food from the table, you can curb the temptation for a second helping.

While it is often tradition for guests to move from the dining table to the couch to watch football or take a rest, invite the group outside for a stroll around the neighborhood or engage them in a friendly game of football. Encouraging guests to be active will limit the urge to overeat while burning some of those high-calorie helpings they’ve enjoyed.

By serving your guests appropriate portion sizes and providing them with the remaining food to create healthy meals and snacks, you can help your loved ones avoid those extra holiday pounds. Now that’s something to be thankful for!

- Elaine Hastings is a registered dietitian and owner of Associates in Nutrition Therapy in Fort Myers. Hastings can be contacted at Elaine@eatrightRD.com or by visiting AssociatesinNutrition.com. Visit her blog for the latest information on nutrition and great tips for staying healthy: AssociatesinNutrition.com/wordpress.

Need some ideas to help you keep your waist trim and avoid the trimmings during your Thanksgiving or another upcoming holiday meal? Here are a few tips to help you with planning a healthy, delicious meal:

• Buy and cook with lower-fat or fat-free ingredients
• Avoid self-basting turkeys that contain added fat
• Instead of stuffing, choose fruit, herbs or vegetables
• Serve healthy alternatives for dessert, such as pies made with graham cracker crust or fruit
• Buy plastic containers so you can send your guests home with leftovers

Thanksgiving Day meals are often referred to as a “feast” among friends and family. The hosts strive to outdo themselves in the culinary arts as guests oblige and indulge.

For many, Thanksgiving is a day we allow ourselves to eat as much as we want or take a “cheat day” from routine balanced meals. Unfortunately, after the feast, many people find themselves feeling miserable about overeating.

While turkey, stuffing, mashed potatoes and pumpkin pie are all considered staples in Thanksgiving cuisine, these traditional favorites can be filled with unhealthy fat and calories. The average Thanksgiving dinner has more than 2,000 calories – a real challenge if you are watching your waistline or trying to keep within a recommended daily calorie intake.

Fortunately, there is a way to enjoy the Thanksgiving Day feast with plenty of simple, delicious recipes that will leave you satisfied. Preparing a traditional Thanksgiving meal that’s lower in fat and calories requires a little planning and research to find recipes that are healthier and lower in calories and fat, but well worth it.

For those responsible for planning and cooking the meal, you can reduce calories by substituting butter and cream sauces with lower-fat or fat-free ingredients such as fat-free sour cream, fat-free cream of mushroom soup and fat-free cheese.

Whole milk can be substituted with 2 percent or skim milk and whole eggs replaced with egg whites.

If you plan to serve turkey, select the turkey breast rather than the whole bird because breast meat is lower in calories. If you do buy a whole turkey, avoid “self-basting” turkeys, as they often contain added fat. Rather than rubbing the skin with butter or oil, use fat-free cooking spray and season it with salt, pepper or a favorite seasoning.

Resist the old tradition of filling the turkey with breads and stuffing. Instead, stuff the cavity with halved onions, lemons, apples and sprigs of fresh herbs. To make healthy but tasty homemade gravy, use vegetable oil instead of turkey drippings to limit saturated fat and cholesterol.

For those who insist on adding stuffing, consider using wild rice and grains, which are more nutritious than bread stuffing. Add roasted nuts instead of meat for added flavor.

Instead of sweet potato and yam casseroles, baked whole sweet potatoes are a low-calorie alternative. Fresh vegetables such as Brussels sprouts, asparagus, beans or salad are nutritious options compared to traditional vegetable casseroles filled with heavy creams and sauces.

Make a healthy cranberry relish instead of a sauce to cut down on the sugar. Because most of the fat in pies is found in the crust, use a reduced-fat graham cracker crust or make a crust-free pie. To reduce calories even more, offer fruit, sherbet or frozen yogurt for dessert.

If you are a guest and cannot control the preparation of the meal, simply limit yourself to smaller portions. In addition, guests can forgo appetizers or bring a vegetable tray to share and enjoy. Raw vegetables are filling and can reduce the risk of overeating during the meal.

Another way to limit calorie intake is to drink lots of water, which is both filling and hydrating.

In addition to proper hydration and portion control, staying active can help you avoid overeating and feel better. Take a walk around the neighborhood or engage the family in a game of football. Avoid eating and sitting, which can contribute to overeating and weight gain.

With a little planning, discipline and increased activity, you can enjoy the Thanksgiving meal and time with family without the guilt. Thanksgiving Day is a great opportunity to create healthy new traditions with family and friends.

Recording your daily calories and exercise can help you meet or maintain your nutritional goals. Diaries can be created in a notebook or tracked online. There are numerous programs available. Generally, food diaries are meant to be used for a whole week, but studies have shown that keeping track of what you eat for even one day can help you make changes in your diet.

A diary should include the following:

-Include amount and type of food you ate. Estimate the size. Online diaries will populate the calories.

-Write the time of day you ate the food. Keeping track of meals and snacks can help you monitor your intake.

-Include the location where you ate the food such as a kitchen, restaurant or in your car.

-Include your daily activity or exercise. Write down the activity, the intensity level (low, medium or high) and number of minutes. Online diaries can help track your calories burned.

Some basic rules to remember:

Write everything down: Keep your diary updated, including everything you eat or drink. A piece of candy, a handful of pretzels, a can of soda may not seem like much at the time, but over a week those calories add up!

Do it now: Don’t depend on your memory at the end of the day. Record your eating as you go.

Be specific: Make sure you include “extras,” such as gravy on your meat or cheese on your vegetables. Do not generalize. For example, record french fries as french fries, not as potatoes.

Estimate amounts: If you had a piece of cake, estimate the size (2” x 1” x 2”) or the weight (3 ounces). If you had a vegetable, record how much you ate (1/4 cup). When eating meat, remember that a 3-ounce cooked portion is about the size of a deck of cards.

After tracking your activities for a week, review your calorie intake and exercise level. If you feel your calorie intake is too high or low or you need additional support to increase your exercise, schedule an appointment with your physician or a registered dietician. Be sure to bring your diary or print out your online diary to review at your appointment. By tracking your habits, you can make small but effective changes to improve your lifestyle.

Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.

To get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, and white onions. For more variety, try new fruits and vegetables regularly.

It’s National Seafood Month! A new nutrition myth out there is the idea that eating seafood will cause high blood cholesterol. The truth is that cholesterol found in seafood, as well as other meats, has little effect on blood cholesterol. A person’s intake of saturated fat and trans fatty acids are the two most important diet factors that raise blood cholesterol. Saturated fats are found in many packaged foods and in a variety of meat products. Trans fatty acids are also found in packaged snack foods, deep-fried foods, and margarines which contain hydrogenated oil.

Sodium you take in depends on choices you make

How can you add flavor without adding sodium?

The American Heart Association has issued dietary guidelines in efforts to warn of the dangers of high salt consumption. The AHA says that consuming less than 2,300 milligrams (mg) of salt per day can lower blood pressure, prevent hypertension, help control hypertension, and prevent cardiovascular disease.

For people suffering from heart failure, eating too much sodium causes extra fluid to build up in your body. The increased fluid may cause swelling, shortness of breath or weight gain. Excessive salt intake has also been linked to stomach cancer.

The National Academy of Sciences recommends that Americans consume a minimum of 500 milligrams per day of sodium to maintain good health. Individual needs may vary depending upon genetics and lifestyle. Most Americans have no trouble reaching their minimum requirements. In fact, most Americans consume above the recommended amount required for proper bodily function.

If you have high blood pressure and heart failure, you should limit and monitor your daily sodium intake. People with other health conditions such as diabetes or heart disease may also need to make other diet changes as recommended by a physician.

It is also wise to limit sodium if you have liver problems or kidney disease. While the kidneys may efficiently process excess sodium in healthy people, those with kidney problems often have problems processing sodium, which can result in additional health implications.

Sodium is found in salt and a number of other foods and food products. Seasoning foods without salt during cooking and while eating can help decrease the amount of sodium in your diet.

Some high sodium seasonings and condiments to limit or avoid:
- Alfredo sauce, soup and other packaged sauce mixes.
- Barbecue, taco and steak sauce.
- Dry salad dressing mixes.
- Garlic, onion and celery salt.
- Imitation bacon bits.
- Meat tenderizers and sauces.
- Items with monosodium glutamate. MSG may be found in Chinese food, soy sauce and oyster sauce.
- Mustard, prepared horseradish sauce and ketchup.
- Pickle relish.
- Salt, seasoned salt, kosher salt, and sea salt.
- Soy, Worcestershire and teriyaki sauces. Limit low-sodium varieties because they still contain high amounts of sodium.
- Tartar, fish and cocktail sauce.
Some low-sodium herbs that can be used
- Basil, bay leaf, cilantro, chili powder, cumin, dill weed, marjoram, parsley, rosemary, thyme, sage, savory and tarragon.

Some low-sodium herb blends that can be used:
- Chili blend: mix black pepper, chili powder, cilantro, cumin, dry mustard, garlic powder, onion powder, oregano and paprika.
- Cole slaw blend: mix celery seed, dill weed, dried onion, sugar and tarragon.
- Italian food blend: mix basil, black pepper, garlic powder, ground red pepper, marjoram, oregano, savory and thyme.
- Onion herb blend: mix basil, black pepper, cumin, dill weed, dried onion flakes and garlic powder.

Some low-sodium spices that can be used:
- Cinnamon, cloves, curry powder, ginger, mace and nutmeg.

Some low-sodium seasonings that can be used:
- Chives, garlic (minced, powdered, or freshly chopped), lemon, onion (dried, powdered, or freshly chopped) and vinegar (such as balsamic, cider, flavored, red wine, or white).

How can I use food labels to choose seasonings that are low in sodium?
Reading food labels is a good way to learn how much sodium they contain. The ingredient list on the food label will tell you if the seasoning or food contains sodium. The food contains sodium if an ingredient has Na (the symbol for sodium), salt, soda or sodium.
Food labels list the amount of sodium in the food in milligrams.

What are some other ways to decrease sodium in my diet?
Fast food and packaged foods are often high in sodium. Buy low-salt or low-sodium foods when possible. Eat homemade or fresh foods and meals to avoid getting too much sodium.
Buy fresh vegetables, frozen vegetables or low-sodium or no salt added canned vegetables. Avoid canned, smoked, or processed poultry, fish, or meats. Limit cured meats, such as ham.

Elaine Hastings is a registered dietitian and owner of Associates in Nutrition Therapy in Fort Myers. Contact her at www.AssociatesinNutrition.com or Elaine@eatrightRD.com.

The Centers for Disease Control (CDC) is celebrating national Fruit & Veggies – More Matters Month during September. They are offering tips to help you fit more fruit and vegetables into your diet while keeping within your budget. You can still get your daily intake of fruit and vegetables without breaking the bank. Check out their Web site to learn 30 ways to add more fruits and vegetables in your diet in just 30 days, including some good recipes! http://www.cdc.gov/Features/Fruits%26Veggies/.

Elaine Hastings is a registered dietitian of Associates in Nutrition in Florida. She has been practicing for 18 years and was recently named president of the Southwest Florida Dietetic Association. A “nutrition entrepreneur,” she works contractually and is also a writer, motivational speaker, product researcher, counselor, sports-nutritionist and eating disorder advocate. Continue to read her series on Tuesdays. You can contact Elaine at www.AssociatesinNutrition.com, Email her at Elaine@associatesinnutrition.com.

With back-to-school time here already, I thought I’d share the American Dietetic Association’s list of healthy snacks for kids. They are perfect for after school or on-the-go!  Adults can enjoy them as well!

When a snack attack strikes, refuel with these nutrition-packed snacks. You may need an adult to help with some of these snacks.

1. Peel a banana and dip it in yogurt. Roll in crushed cereal and freeze.
2. Spread celery sticks with peanut butter or low-fat cream cheese. Top with raisins. Enjoy your “ants on a log.”
3. Stuff a whole-grain pita pocket with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.
4. Mix together ready-to-eat cereal, dried fruit and nuts in a sandwich bag for an on-the-go snack.
5. Smear a scoop of frozen yogurt on two graham crackers and add sliced banana to make a yummy sandwich.
6. Top low-fat vanilla yogurt with crunchy granola and sprinkle with blueberries.
7. Microwave a small baked potato. Top with reduced-fat cheddar cheese and salsa.
8. Make snack kabobs. Put cubes of low-fat cheese and grapes on pretzel sticks.
9. Toast a whole grain waffle and top with low-fat yogurt and sliced peaches.
10. Spread peanut butter on apple slices.
11. Blend low-fat milk, frozen strawberries and a banana for thirty seconds for a delicious smoothie.
12. Make a mini-sandwich with tuna or egg salad on a dinner roll.
13. Sprinkle grated Monterey Jack cheese over a corn tortilla; fold in half and microwave for twenty seconds. Top with salsa.
14. Toss dried cranberries and chopped walnuts in instant oatmeal.
15. Mix together peanut butter and cornflakes in a bowl. Shape into balls and roll in crushed graham crackers.
16. Microwave a cup of tomato or vegetable soup and enjoy with whole grain crackers.
17. Fill a waffle cone with cut-up fruit and top with low-fat vanilla yogurt.
18. Sprinkle grated Parmesan cheese on hot popcorn.
19. Banana Split: Top a banana with low-fat vanilla and strawberry frozen yogurt. Sprinkle with your favorite whole-grain cereal.
20. Sandwich Cut-Outs: Make a sandwich on whole grain bread. Cut out your favorite shape using a big cookie cutter. Eat the fun shape and the edges, too!
21. Spread mustard on a flour tortilla. Top with a slice of turkey or ham, low-fat cheese and lettuce. Then roll it up.
22. Mini Pizza: Toast an English muffin, drizzle with pizza sauce and sprinkle with low-fat mozzarella cheese.
23. Rocky Road: Break a graham cracker into bite-size pieces. Add to low-fat chocolate pudding along with a few miniature marshmallows.
24. Inside-Out Sandwich: Spread mustard on a slice of deli turkey. Wrap around a sesame breadstick.
25. Parfait: Layer vanilla yogurt and mandarin oranges or blueberries in a tall glass. Top with a sprinkle of granola.

Now that you are refueled, take a trip to Planet Power. Play the MyPyramid Blast-Off game at www.mypyramid.gov.

Enjoy!

A better breakfast for better grades? Studies show that students who eat breakfast before starting school had a general increase in math grades and reading scores, increased student attention, reduced nurse visits, and improved behavior. If that’s not incentive, then let’s look at the negatives. Kids who don’t eat breakfast are less able to learn at school, get less iron (an important nutrient) in their diets, and are more likely to have a higher body mass index (BMI), which is a sign they may be overweight.

Here are some quick and easy breakfast ideas:

-Eggs
-Pancakes, French toast or waffles (try whole-grain or wheat)
-Cold cereal and milk
-Hot cereal, such as cream of wheat
-Whole-grain toast, bagels or English muffin
-Yogurt with fruit or nuts
-Fruit smoothie (add berries for extra nutrition!)

Make it fun for picky-eaters:
-Breakfast taco (eggs, shredded cheese on whole-wheat tortilla)
-Banana dog (banana with peanut butter and raisins on whole-grain bun)
-Fruit and cream cheese smiley sandwich

The bottom line: Don’t run out the door before fueling up with a healthy breakfast!