Winter 2005

Here come the holidays!! Time for family, friends, fun, and of course - food! As the weather cools down, and the hectic times kick in - don't neglect your diet or your exercise. Now, more than ever, we need to stay focused on keeping ourselves healthy. The holiday season can present a lot of stressors; but by keeping your health as a top priority you'll find that you feel less tense and more energized. And, remember, if you've fallen off-track, don't get discouraged - pick yourself up and get back to that healthier you.

In this issue of the Sara Ryba Nutrition Newsletter, we've included nutrition tips to help you prepare for a healthy holiday season. We'll also share some secrets to help you find "whole grains" at your local grocer. And finally we'll uncover some healthy side dishes that are available at the supermarket to serve with your holiday meal.

Winter Nutrition Tips: Healthy Choices

Holiday Help
It is reported that the average American experiences a 7-pound weight gain between Thanksgiving and New Year's, then spends the next several weeks trying to lose as much of the excess as possible. Most would agree that it is better to prevent unwanted weight gain in the first place than to remedy the situation later.

With the next few weeks full of holiday events, both at home and at work, it's inevitable that there will be plenty of food upon us! Since we don't you to spend the holiday season feeling deprived, we're going to lay out the nutrition facts of your favorite foods this season. With this knowledge, you can decide for yourself just how much pecan pie you want after your turkey dinner.

  • 1 candied yam (~6 oz) = 335 calories, 9 grams fat
  • 1 slice of pecan pie (~3 oz) = 330 calories, 13 grams fat
  • 4oz dark meat turkey, with skin = 255 calories, 13 grams fat
  • 1 potato latke (~2 oz) = 220 calories, 11grams fat
  • 1 cup of stuffing = 206 calories, 9 grams fat
  • 1 cup of gravy = 62 calories, 4 grams fat
  • 6oz of green bean casserole = 165 calories, 10 grams fat
  • 1 chocolate rugelach = 120 calories, 8 grams fat
  • 6oz roasted ham = 303 calories, 15 grams fat
  • 2 gingerbread cookies (without icing) = 180 calories, 6 grams fat
  • 6oz braised brisket = 412 calories, 21.5 grams fat
  • 4oz of eggnog = 172 calories, 9.5 grams fat
  • 1 fried jelly doughnut (Sufganiyot) = 327 calories, 15 grams fat
  • 1 cup of mashed potatoes = 226 calories, 8.5 grams fat
  • 1 cup of stuffing = 400 calories, 19.5 grams fat
  • 2 small holiday cookies = 150 calories, 5 grams fat
  • 4 ounce slice of fruit cake (about the size of a deck of cards) = 400 calories, 19 grams fat

    Combat Holiday Weight Gain
    With all those delicious foods on our tables and our plates over the next few months, it's important to think of practical ways we can combat the potential holiday weight gain. One of the easiest ways to stay healthy over the holidays is to balance calories-in with calories-out (exercise). Not only will your workout session burn off some of those holiday foods, but also it is likely to help you feel motivated to keep your overall diet well-controlled. Take a look below at some traditional exercises as well as some every day chores that can help to burn off extra calories -- the calories below are based on a 150lb person.

  • 1 hour of walking at a moderate pace ~225 calories = 4oz of dark meat turkey, with skin
  • 1 hour of running at a moderate pace ~750 calories= 4 small holiday cookies & a 4oz slice of fruit cake
  • 1 hour of moderate cleaning burns ~240 calories = 1 potato latke
  • 1.5 hours of cooking burns ~155 calories = 1 chocolate rugelach
  • 2 hours of shopping for and carrying holiday gifts ~340 calories = 1 candied yam
  • 1 hour of vacuuming burns ~217 calories (think how clean your house will be!) = 1 cup of stuffing
  • 1 hour of doing laundry burns ~265 calories = ~½ a piece of pecan pie
  • 1 hour of jumping rope ~486 calories = 6oz of braised brisket
  • 1 hour lifting free weights (light to moderate lifting) ~279 calories = 1 cup of mashed potatoes and ½ cup of gravy
  • 1 hour of dancing at a party ~ 306 calories = 6oz of roasted ham

    A "Whole" Lot Better
    It's impossible to read an article online or in your local paper without hearing something about whole grains. What foods have them? Why are they so good for you? What's the difference between whole-wheat flour and just wheat flour? Aren't they the same thing?

    With no-carb and low-carb diets fading from the forefront of nutrition news - experts are encouraging a healthy consumption of whole grains for all Americans. According to the 2005 Dietary Guidelines, we should all strive to consume at least 3, one-ounce servings, of whole grains daily.

    So what is a whole grain? A whole grain is one that has kept all the healthy elements of the grain "whole" or intact. The bran, endosperm, and the germ all contribute to the nutrition makeup - making a "whole" grain food the best choice in grain consumption. They are rich in fiber, vitamins, minerals, and packed with hundreds of beneficial phytochemicals that have potent antioxidant properties. Together, these nutrients may work synergistically to help us prevent disease and achieve higher levels of health.

    So, how do you locate a whole grain food? Most whole grains are easily identifiable on your everyday food labels. Located under the "Ingredients" list, a whole grain will be listed at the top of the list as "whole grain" or " whole wheat flour." Always look for the word, " whole." If the label simply states, " wheat flour," you don't have a whole grain food product in your hand.

    There are also a number of great product lines in stores that provide you with 100% whole grain products, such as the Kashi Company or Thomas' Whole Wheat English Muffins. So as you can see, with whole grains taking center stage, you should have an easy time locating many products with the whole grain stamp of approval.

    Recommended Products
    Below you'll find a list of pre-packaged "healthy" side dishes for your holiday meal. While you may want to cook most of your meal from scratch, there's nothing wrong with a few time saving sides!

  • Amy's Organic Low-fat Butternut Squash Soup: With only 100 calories per cup, this soup makes a wonderful first course.
  • Bird's Eye Cooked Winter Squash: at only 45 calories per half cup, you can doctor up this delicious squash with some honey or leave it as is for a tasty side dish.
  • Seeds of Change 7-grain Pilaf: with 7 grams of fiber per cup, this delicious dish will fill you up before you can have seconds of the less " healthy" dishes on your table.

    Hope your holidays are full of good times with family and friends. And, as always, feel free to contact me with any questions.

    Healthy Regards!
    Sara
    http://www.sararybanutrition.com/

    If you have any comments about our newsletters or ideas for future newsletter topics, please contact Melissa Buczek at melissa@sararybanutrition.com.