|
|
|
|
| Site Locations |
|
Las Colinas Medical Center
6750 N. MacArthur Blvd #100
Irving, Texas 75039 |
| Kathryn Fink, MS, RD, CSSD, LD |
Nutrition & Fitness Consultant
214-850-9573 |
| Belief & Motto |
|
"There's always room for ice cream and chocolate!"
| |
|
| Holiday Tips! |
December 2009 |
Hello! 
The holidays can create a challenge for anyone trying to lead a healthier life. There are several things you can do during the holidays to improve your nutrition and control your weight.
The following tips will help keep a balance.
Healthy regards,
Kathryn Fink, MS, RD, CSSD, LD
Nutrition & Fitness Consultant
|
Holiday Tips to Help Keep a Balance!
At
Parties:
- Never go to a party hungry.
Regular meals and snacks throughout the day will help keep your appetite
at bay. This will also keep you from overdoing it with holiday treats.
- Eat plenty of protein.
Foods such as fish, chicken, seafood, and lean beef help keep you full
longer.
- When you're finished eating,
stay away from candy and cookie plates so you don't continue to munch.
Holiday
Meals:
- Take all those spare treats
with you to work the next day. This will eliminate any unnecessary
temptation at home.
- Keep your mind off of food.
Instead of going for seconds, volunteer to do the dishes or clear the
table.
- Be selective at dinner.
Choose a few foods you really want. Instead of gorging, take small
portions.
- Try to reduce your portion
sizes during the holiday by using smaller plates.
- Try fresh cranberry relish or
sauce with your turkey instead of gravy.
- Instead of using butter or
margarine in your sweet potatoes, use cinnamon, nutmeg, orange juice and
orange zest.
- Enjoy freshly baked whole grain
bread without the spread or butter instead of white refined and bleached
flour breads.
- Bake breads and cookies that
are lower in fat. Use applesauce instead of oils. Using two
egg whites in place of one egg will give a cake-like texture.
- Avoid the heavy casseroles and
try serving steamed and/or raw vegetables with a low-fat vegetable dip.
- Use reduced or non-fat yogurt
instead of ice-cream.
- Use graham crackers or whole
grains as a pie crust.
- Cook the stuffing separate from
your turkey using whole grain bread crumbs, ease up on the butter, and
sift the fat out of the pan before serving.
Everyday
tips:
- Don't ever deny yourself. If
you find yourself lusting after eggnog, sugar cookies, etc...indulge. Just be sure to keep the portions small, so you limit the total calories.
Source:
American Dietetic Association
|
Holiday Leftovers
Holiday meals usually produce more than enough food for
leftovers, but how long are they safe to eat? Safely storing leftovers requires
proper handling both when you serve your meal and when you pack it up
afterward.
Follow these simple tips to enjoy leftovers without worrying
about foodborne illness.
- Store leftovers in shallow containers, two inches deep or less.
- Refrigerate or freeze leftovers within two hours of cooking the food.
- Remove turkey from the bone and store it separately from the stuffing and gravy. Sliced breast meat, legs and wings may be left whole.
- Eat leftover turkey within three to four days; eat stuffing and gravy within one to two days.
- Always reheat leftovers to 165 degrees Fahrenheit.
- When in doubt, throw it out!
Produced by ADA's Public Relations
Team
|
Holiday Gift Idea!
Holiday ideas for yourself, family and friends.
Treat yourself, you deserve it, to a session with Kathryn. Find Holiday ideas for yourself, family, and friends at Kathryn's Dietitian Advice Website and don't forget Gift Certificates make an excellent gift or clip the coupon at the bottom of this newsletter for a savings of 20% off A la carte and Package pricing. (One coupon per client)
Example of a Package at web site:
"Dieting is Defeating" package includes:
Scientific assessment of your unique individual calorie requirements so that you know exactly how much fuel you need every day. Calorie needs vary by person. One woman may need 1,500 calories but another may need 2500! No guessing: We use state-of-the-art breath analysis to get your exact measurement.
Dietary/Goals Assessment - We'll design your personal nutrition strategy to give you all the energy you need for your daily activities. And we'll give you tools like a pedometer and cheer lead your success every step of the way!
We'll monitor your progress together and tweak your plan as needed to keep you on track.
Pedometer to help motivate you to easily add activity to your day.
Follow up:
Three private 45 minute bi-weekly educational sessions where we review
1) Emotional eating triggers
2) Coping behaviors
3) Tips, tricks and traps
Package conclusion:
Evaluation of progress and assess future direction.
Cost: $635 plus 20% off coupon = $508
|
|
Newsletter Ideas
Suggestions!
What would you like to see in our Newsletter? Please send your ideas/suggestions for future articles to Kathryn.
| |
|
|
|
