Holiday Food Horrors--- What's Naughty...What's Nice
Hi All!
Hope you and yours enjoyed the Hanukkah and/or Christmas Holidays!---
And now, on to all the New Year festivities and feasting (foods and drinks are of concern here).
So, to guiltlessly and smartly approaching this Season's goodies, WebMD offers the following tips: gems of wisdom based on professional expertise.
READ...ENJOY!... May you and yours experience a New Decade of Good Health, Peace, Physical and financial Security, and many positive events!
Your Friend,
Jacques
-----
‘Tis the season of temptation – and evidence suggests most of us give in. A study in the New England Journal of Medicine shows the average person puts on a pound during the holidays and never loses it. This adds up to serious weight gain over the years. And for those with high cholesterol or high blood pressure, landmines abound on the dinner table. Fortunately, there are ways to avoid the holiday food trap. See WebMD’s list of foods that are naughty and nice.
Naughty: Turkey Skin.
The skin of turkey and chicken is loaded with saturated fat. Per gram, saturated fats are higher in calories than protein or carbs, and they contribute to high cholesterol. Another no-no is the dark meat, which has more fat per bite than white meat.
Nice: Serve yourself turkey breast or other white meat without the skin.
Naughty: Stuffing
Stuffing is typically loaded with butter and assorted high-fat meats, such as sausage. A single scoop may have up to 550 calories.
Nice: Replace butter with low-sodium chicken broth and skip pork sausage in favor of a low-fat chicken alternative. Or try making wild rice stuffing instead.
Naughty: Buttery Mashed Potatoes
Usually, a lot of milk, butter, and salt go into this classic comfort food. A cup of homemade mashed potatoes made with whole milk and butter has 238 calories.
Nice: Mash the potatoes without milk, butter, or salt. Stir in low-sodium, fat-free chicken broth instead.
Naughty: Sweet Potato Casserole
Sweet potatoes are one of the most nutritious vegetables out there. They’ve got vitamins A and C, plus a dose of calcium and potassium. But they’re often served in a decidedly unhealthy fashion – casseroles made with marshmallows, butter, and loads of sugar.
Nice: How’s this for a compromise? Leave out the butter and cut the sugar in half, and keep the marshmallows. This will shave calories and fat, not taste.
Naughty: Pecan Pie
Although pecans are packed with healthy fats, vitamins, and minerals, pecan pie is a minefield of sugar and calories. A typical slice of pecan pie has 500 to 800 calories. That’s because it’s usually made with oodles of corn syrup, butter, and sugar.
Nice: Nibble on a bowl of mixed nuts instead. If you can’t resist the pie, opt for a very small slice and don’t eat the crust.
Naughty: Fancy Finger Foods
Be careful at the office holiday party -- canapes and other fancy appetizers are often full of fat. Each one is tiny, but the calories add up quickly when there is an endless parade of hors d'oeuvres.
Nice: Chilled shrimp and fresh fruits are nutritious low-calorie appetizers.
Naughty: Pigs-in-a-Blanket
Another steer-clear appetizer, each bite-sized piggy has 6 grams of fat and little to offer in the way of nutrition.
Nice: Fruit-in-a-blanket is a great alternative. Wrap figs or fuju persimmon wedges with a thin strip of prosciutto, then bake for 8 to 10 minutes.
Naughty: Potato Pancakes
Potato pancakes or latkes are a favorite during Hanukkah. But a single medium-sized latke can have more than 250 calories. Because they’re traditionally fried in oil, they are literally dripping with fat. What’s more, the usual topping is sour cream – another pound packer.
Nice: If you’re doing the cooking, use olive oil instead of corn oil. If you’re doing the eating, limit yourself to a couple of latkes with unsweetened applesauce on top.
Naughty: Caramel Popcorn
Large tins of flavored popcorn have become a popular holiday gift. Although popcorn itself is a nutritious whole-grain snack, slathering on sugary caramel or other sweet syrups is a recipe for weight gain.
Nice: Stick to plain popcorn – the crunch is just as satisfying without the extra calories.
Naughty: Egg Nog
Alcohol, heavy cream, eggs, and sugar make a frightening combo – a single cup of egg nog contains about 340 calories and 19 grams of fat.
Nice: Make low-calorie egg nog with skim milk, egg substitutes, and artificial sweeteners.
Naughty: Mixed Drinks
Cocktails can be surprisingly high in calories. An 8-ounce white Russian made with light cream has 715 calories.
Nice: Mix up a wine spritzer by adding a splash of wine and sparkling water to pomegranate or cranberry juice. This not only shaves calories, but also contributes to your fruit servings for the day.
Naughty: Cakes & Cookies
Carbohydrate cravings increase during fall and winter. You don’t want to give in by reaching for sweets, but it’s not good to ignore the cravings either. Carbs trigger the release of serotonin, a brain chemical that boosts mood. Serotonin can also fight weight gain by letting you know you’ve had enough to eat.
Nice: The solution is to snack on complex carbs, such as whole-grain cereal or crackers.
Naughty: Milk Chocolates
Milk chocolates are high in fat and low in the disease-fighting compounds found in purer forms of dark chocolate. Caramel or cream-filled chocolates are also lacking in the health department.
Nice: Solid dark chocolate with at least 70% cocoa is most beneficial, but only in small amounts. Multiple studies suggest a square or two a day can help prevent heart disease.
Avoid Naughty Holiday Foods
Knowing which foods are naughty is only half the battle. Help yourself resist temptation with these tips:
* Engage in conversation to slow the pace of eating
* At parties, sit far from the buffet table
* Excuse yourself from the dinner table once you’ve had enough to eat
* Chew gum to reduce the desire to nibble
HAPPY and NICE HOLIDAYS TO YOU!
Hope you and yours enjoyed the Hanukkah and/or Christmas Holidays!---
And now, on to all the New Year festivities and feasting (foods and drinks are of concern here).
So, to guiltlessly and smartly approaching this Season's goodies, WebMD offers the following tips: gems of wisdom based on professional expertise.
READ...ENJOY!... May you and yours experience a New Decade of Good Health, Peace, Physical and financial Security, and many positive events!
Your Friend,
Jacques
-----
‘Tis the season of temptation – and evidence suggests most of us give in. A study in the New England Journal of Medicine shows the average person puts on a pound during the holidays and never loses it. This adds up to serious weight gain over the years. And for those with high cholesterol or high blood pressure, landmines abound on the dinner table. Fortunately, there are ways to avoid the holiday food trap. See WebMD’s list of foods that are naughty and nice.
Naughty: Turkey Skin.
The skin of turkey and chicken is loaded with saturated fat. Per gram, saturated fats are higher in calories than protein or carbs, and they contribute to high cholesterol. Another no-no is the dark meat, which has more fat per bite than white meat.
Nice: Serve yourself turkey breast or other white meat without the skin.
Naughty: Stuffing
Stuffing is typically loaded with butter and assorted high-fat meats, such as sausage. A single scoop may have up to 550 calories.
Nice: Replace butter with low-sodium chicken broth and skip pork sausage in favor of a low-fat chicken alternative. Or try making wild rice stuffing instead.
Naughty: Buttery Mashed Potatoes
Usually, a lot of milk, butter, and salt go into this classic comfort food. A cup of homemade mashed potatoes made with whole milk and butter has 238 calories.
Nice: Mash the potatoes without milk, butter, or salt. Stir in low-sodium, fat-free chicken broth instead.
Naughty: Sweet Potato Casserole
Sweet potatoes are one of the most nutritious vegetables out there. They’ve got vitamins A and C, plus a dose of calcium and potassium. But they’re often served in a decidedly unhealthy fashion – casseroles made with marshmallows, butter, and loads of sugar.
Nice: How’s this for a compromise? Leave out the butter and cut the sugar in half, and keep the marshmallows. This will shave calories and fat, not taste.
Naughty: Pecan Pie
Although pecans are packed with healthy fats, vitamins, and minerals, pecan pie is a minefield of sugar and calories. A typical slice of pecan pie has 500 to 800 calories. That’s because it’s usually made with oodles of corn syrup, butter, and sugar.
Nice: Nibble on a bowl of mixed nuts instead. If you can’t resist the pie, opt for a very small slice and don’t eat the crust.
Naughty: Fancy Finger Foods
Be careful at the office holiday party -- canapes and other fancy appetizers are often full of fat. Each one is tiny, but the calories add up quickly when there is an endless parade of hors d'oeuvres.
Nice: Chilled shrimp and fresh fruits are nutritious low-calorie appetizers.
Naughty: Pigs-in-a-Blanket
Another steer-clear appetizer, each bite-sized piggy has 6 grams of fat and little to offer in the way of nutrition.
Nice: Fruit-in-a-blanket is a great alternative. Wrap figs or fuju persimmon wedges with a thin strip of prosciutto, then bake for 8 to 10 minutes.
Naughty: Potato Pancakes
Potato pancakes or latkes are a favorite during Hanukkah. But a single medium-sized latke can have more than 250 calories. Because they’re traditionally fried in oil, they are literally dripping with fat. What’s more, the usual topping is sour cream – another pound packer.
Nice: If you’re doing the cooking, use olive oil instead of corn oil. If you’re doing the eating, limit yourself to a couple of latkes with unsweetened applesauce on top.
Naughty: Caramel Popcorn
Large tins of flavored popcorn have become a popular holiday gift. Although popcorn itself is a nutritious whole-grain snack, slathering on sugary caramel or other sweet syrups is a recipe for weight gain.
Nice: Stick to plain popcorn – the crunch is just as satisfying without the extra calories.
Naughty: Egg Nog
Alcohol, heavy cream, eggs, and sugar make a frightening combo – a single cup of egg nog contains about 340 calories and 19 grams of fat.
Nice: Make low-calorie egg nog with skim milk, egg substitutes, and artificial sweeteners.
Naughty: Mixed Drinks
Cocktails can be surprisingly high in calories. An 8-ounce white Russian made with light cream has 715 calories.
Nice: Mix up a wine spritzer by adding a splash of wine and sparkling water to pomegranate or cranberry juice. This not only shaves calories, but also contributes to your fruit servings for the day.
Naughty: Cakes & Cookies
Carbohydrate cravings increase during fall and winter. You don’t want to give in by reaching for sweets, but it’s not good to ignore the cravings either. Carbs trigger the release of serotonin, a brain chemical that boosts mood. Serotonin can also fight weight gain by letting you know you’ve had enough to eat.
Nice: The solution is to snack on complex carbs, such as whole-grain cereal or crackers.
Naughty: Milk Chocolates
Milk chocolates are high in fat and low in the disease-fighting compounds found in purer forms of dark chocolate. Caramel or cream-filled chocolates are also lacking in the health department.
Nice: Solid dark chocolate with at least 70% cocoa is most beneficial, but only in small amounts. Multiple studies suggest a square or two a day can help prevent heart disease.
Avoid Naughty Holiday Foods
Knowing which foods are naughty is only half the battle. Help yourself resist temptation with these tips:
* Engage in conversation to slow the pace of eating
* At parties, sit far from the buffet table
* Excuse yourself from the dinner table once you’ve had enough to eat
* Chew gum to reduce the desire to nibble
HAPPY and NICE HOLIDAYS TO YOU!
posted by Jacques Girard, Ph.D. at 10:29 AM
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