Weight for the Holidays

During my nutrition counseling days I used to be busy seeing people…right after the holidays. My dietitian friends and I used to joke around that no one goes to a priest right before Vegas, they obviously wait until after. Same for us…after the “holiday binge” people want to lose weight as their top New Years resolution. Here’s the thing…if weight loss is your resolution every year then whatever you’ve been doing isn’t working. I’ll be doing a series on weight loss for the New Years so stay tuned. Right now we aren’t talking about resolutions we are talking about managing your weight during the holidays.

Do you get nervous that you’ll gain weight during the holidays? Do you know you’ll gain weight during the holidays and just go “all out”? Have you ever thought that you weren’t in control of what you eat, especially around the holidays? Do you feel guilty about what you eat during the holidays because it may affect your weight loss/management goals?

If you answered YES to any of these question, this blog post is for you!

I consider the nutrition-holiday season, the time period from right before Halloween (when all the candy comes out) until New Years Day. You buy Halloween candy starting in September but you eat a few bags before trick-or-treat night. The Halloween candy that you have leftover after trick-or-treat lasts until Thanksgiving and then right after the Thanksgiving feast we move right on in to Christmas parties, cookies, candies, cakes, pies, snacks, drinks, celebrations, etc, etc, etc. See where I’m coming from? From September to January many people eat more calories than they do the other months of the year leading to weight gain.

On the other hand, what does a little Halloween candy hurt, why can’t I enjoy a Thanksgiving feast, who doesn’t eat a lot at Christmas parties? Sure…enjoying this time of year is great but over-indulging for a few months or weeks at a time can lead to unwanted weight gain. What steps can you take in order to feel good about what you’ve been eating but also enjoy these foods that come out once a year? Read on my friends…

Halloween is long gone and Thanksgiving is behind us, let’s focus on what you can do now until Christmas to manage weight.

  1. Eat regularly. Have a balanced breakfast in the morning, eat lunch, have nutrient rich snacks throughout the day, and a dinner with grains, lean proteins, and veggies. When it’s time to celebrate, you’ve eaten well all day so enjoy the party.
  2. Limit liquid calories. Calories from alcohol add up quickly and they do not fill up your stomach and satisfy hunger. The recommendation for healthy alcohol consumption is 1 drink for women and 2 drink for men per day. Keep in mind that other beverages have calories too. Eggnog, sodas, fruit punch, flavored coffee drinks, and many others are loaded with sugar and some even have fat.
  3. Give yourself limits that are set before all hell breaks loose. I love Christmas cookies. Like I would rather eat Christmas cookies with milk all day long than eat anything else. Because  I dream about doing that (perhaps someday when I’m 80), I set a limit for how many cookies I can have in a day during the season and keep to that. It allows me to have cookies but not an entire dozen 🙂
  4. Remember your vegetables. Instead of filling your plate with tons of carbohydrates (cookies, pies, cakes, potatoes, stuffing, corn…) and proteins (ham, turkey, cheese, meats…) fill up half of your plate with veggies (salad, green beans, brussels sprouts, broccoli, cauliflower…). If you going to a potluck bring a veggie tray or a big salad. The party guests will love it!
  5. Instead of the holiday season revolving around food remember what it is really about! The birth of the Savior, showing the love of God by being kind, and gathering with friends and family. Our family LOVES games and we enjoy gathering around the tables after dinner to play, laugh, enjoy each other, and have a great time together.

Look, focus on managing not losing weight during the holidays. Keeping your weight the same is just as successful as losing weight when you are surrounded by tempting foods. You’ve got this! You can have control of what you eat. Knowing what you ultimately want and keeping your mind focused on that goal is the key. During the holiday season what is your goal?

Remember to stay tuned in January for the New Years Weight Loss Challenge! I’m so excited for it and I hope you will be too!

Endometriosis Diet

There are many women who struggle with a disease called endometriosis. Not many dietitians have approached the subject because there is not a lot of research for diet and endometriosis but it is a huge problem for millions of women. It is an inflammatory disease of the endometrium (a thin sheet-like tissue that surrounds the uterus). When it starts to creep out into areas that it shouldn’t, it is called endometriosis.

This is a significant issue for women and can cause severe abdominal pains, bowel issues (constipation or diarrhea), bladder incontinence, and infertility. It can disrupt a woman’s life more than many people think but there are things women can do to reduce the symptoms.

Because endometriosis is an inflammatory disease, an anti-inflammatory diet may be able to help reduce the symptoms. Please do not read me incorrectly, I do not think an anti-inflammatory diet will cure endometriosis…I’m not that kind of “nutritionist”. But I think it could significantly make a woman’s quality of life much better and reduce the syptoms.

So what is an anti-inflammatory diet? It is a way of eating to reduce inflammation in the body…a lot of fruits, vegetables, whole grains, oils, nuts, seeds, fish, herbs, and spices. If you are wanting an anti-inflammatory meal plan please see your local dietitian who can discuss this with you personally and work with you to create a diet that will work for you.

Foods to incorporate into your diet:

  1. Fruits – fresh and frozen are the best. Get a variety and at least 2 servings daily. Just eating apples and bananas are good but you’ll be missing out on antioxidants found in tropical fruits, berries, melons, and pit fruits like peaches.
  2. Vegetables – similar to fruits, fresh and frozen are the best and getting many different colors will give your body tons of antioxidants. You need at least 3 daily but I’m a big fan of getting in as many as possible. Shoot for reds (tomatoes, bell peppers), greens (spinach, asparagus), yellows/oranges (butternut and summer squash), blues/purples (purple cabbage, eggplant), whites/tans (mushrooms, cabbage).
  3. Grains – because they are a plant food they also have antioxidants, vitamins, and minerals. Along with those benefits these power foods also have protein and fiber! Instead of the processed grains like white flour (white bread) and white rice choose whole grains like whole wheat bread and brown rice. PS corn is a whole grain not a vegetable 🙂
  4. Oils, Nuts, and Seeds – these super important fats are needed in our bodies ESPECIALLY on an anti-inflammatory diet. Canola oil and walnut oil are very high in omega-3 fatty acids and are great to cook with. Omega-3 fatty acids are naturally anti-inflammatory. This means that eating more foods that are higher in omega-3 fats will help your body with inflammation. Along with canola oil and walnuts (walnut oil), flax seeds, chia seeds, pecans, and wheat germ are also high in omega-3’s. Other oils, nuts, and seeds are beneficial as well for your heart health and overall well-being.
  5. Oily fish – salmon, tuna, mackerel, anchovies, and sardines are packed with those anti-inflammatory omega-3 fats. Fit these in to your weekly meal plan or consider taking a quality tested fish oil supplement (check with your doctor before beginning any supplement). Canned salmon and tuna are very budget friendly ways to get in these fish. I prefer them on salads or sandwiches!
  6. Herbs and Spices – many herbs and spices are naturally anti-inflammatory. Turmeric is a heavy hitter in this department. This proven inflammation reducer has shown to be a big player in the anti-inflammatory world. Other herbs and spices have shown some benefit as well like ginger, black pepper, garlic, and cayenne pepper.

So what would an anti-inflammatory diet for endometriosis look like? Here’s a glimpse with two examples:

Breakfast:

  • Oatmeal with walnuts, chia seeds, and blueberries
  • Whole wheat toast with almond butter and banana

Lunch:

  • Salad with canned salmon and black beans
  • Tuna salad sandwich on whole wheat bread and carrot sticks

Dinner:

  • Grilled chicken, steamed broccoli, and brown rice
  • Baked mackerel, asparagus, red skinned potatoes

Snack:

  • Raisins and walnuts
  • Celery sticks and hummus

I recommend, for those that have endometriosis, to meet with a registered dietitian and go over your diet to see how you can make it more anti-inflammatory. Again, it will not cure the disease but if it can improve your symptoms and overall well-being then it is worth a shot! Some insurances may cover nutrition counseling for diseases like endometriosis so check with your health insurance company prior to your appointment.

To find a dietitian in your area check out: http://www.eatright.org/find-an-expert

*If you think you have endometriosis please see your gynecologist. For those that have endometriosis and decide to change your diet please let your gynecologist know*