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The Positive Attributes of the Thanksgiving Meal

November 25, 2008

Okay, so when it comes to health Thanksgiving tends to get a bad rap. Yes, there are a lot of calories being consumed, not to mention fat, sodium and sugar, but for some reason I feel the need to stand up for the Thanksgiving meal. I’m not sure why; maybe because I enjoy it so much and, to me, it isn’t all bad.

There always seems to be a trend in media around Thanksgiving time. I remember that last year’s was the comparison of pie calories. Every magazine I opened had a handy chart to help you decide if you should have pumpkin or pecan pie based on its nutrition profile. I haven’t stayed up to date with my magazines lately so I haven’t really noticed a trend this year. If you have, throw it out there in the comments.

Anyway, Thanksgiving always fills us with visions of overeating, under-exercising and passing out on the couch. I’m not saying that we don’t consume too much of a good thing on this day, but I’m just saying it is not all bad.

I mean, I know people who don’t ever eat a sweet potato in their normal daily lives, but end up having some on Thanksgiving. Surely they are getting some amount of nutrients from this rare occasion.

So join me as I outline some of the positives that I see in the Thanksgiving meal.

Turkey – Okay, don’t attack me with the hormone injection stuff. I know where your turkey comes from is important. However, you have to admit it could be worse main dish. If you are a meat eater, poultry is a good source of lean protein and getting it fresh from the bird is so much better than that over-processed lunch meat version.

Cranberries – For a lot of people this is probably the only time of year they eat them, which is somewhat due to availability of course. If you make your own sauce you can control the sugar and use whole berries to ensure you are getting all the vitamin C, fiber, manganese and vitamin K these little gems have to offer.

Sweet Potatoes – Their bright orange color gives a lot away. Take a serving and you’ll be getting vitamins A, C and B6, manganese, copper, fiber, potassium and iron. Wow, that’s a lot of good stuff!

Nuts – Protein and omega-3 fatty acids can be found in all those nut-based toppings and pies.

There are many more, but I don’t want to give you a book to read. I know you have a lot to do if you are preparing a Turkey Day meal.

Let’s move away from physical health and focus on mental health. The act of cooking together, eating together, sharing traditional recipes and laughter are good for the soul. They improve mood and well-being. Sure, sometimes stress gets in the way if you are the planner, but overall my Thanksgivings have always been a fun time.

So squeeze in an extra workout (or 3) to combat the calories, eat mindfully enjoying each bite while taking only what you truly want and enjoy any precious time you have with family and friends.

Celebrate the healthy side of Thanksgiving!!

Ready for New Nutrition Guidelines?

November 3, 2008

Looking around on the USDA web-site today I realized something. It is almost the end of 2008. Well I already knew that, but I had forgotten how close we are to 2010.

My point? The USDA and Health and Human Services release dietary guidelines every 5 years. That means the release of a revised set is right around the corner.

Like most people, I’ve had issues with our national guidelines in the past. That being said, I am grateful to live in (or I guess be from) a country where this information exists. It is at least a starting point and provides thought provoking information to reflect on.

I also think we’ve come a long way. For example, the importance of physical activity finally found a place in the 2005 guidelines. I’m actually really hopeful for changes to come.

I had a pretty cool job working in Cooperative Extension before our move abroad. I got to work on a project with other nutritionists and exercise professionals to develop a curriculum tool based on the 2005 guidelines.

This meant that I had access to notes and research that went into the development of those guidelines – two massive binders full. It was really eye-opening to see how much work and science goes into their creation.

While I was always critical of the old pyramid with all the carbs on the bottom, seeing the basis for the development of the 2005 guidelines I became more appreciative of their presence. It can be difficult to translate science into something usable and understandable to the general public. Change can be confusing and nutrition tends to be a complex subject with all those macro and micro nutrients to worry about.

Personally, I’m all ears about what is to come in the new guidelines. Even if I don’t agree with it all, I know it will give me new ideas to explore.

The committee will be holding public meetings in Washington DC (the first one was last week) for the next several months. The new/revised guidelines will be released in fall 2010.

If you have something to say regarding the 2010 revision, you can submit and view public comments by visiting the Center for Nutrition Policy and Promotion.

So how do you feel about government-based nutrition information? Do you use it to guide your choices or do you have other resources you rely on?

Photo by Heather Kitchen courtesy of Free Range Stock

All That Holiday Eating Advice

October 28, 2008

Halloween is on Friday and it is, what many people consider, the start of the holiday season. It’s about that time when little blurbs of information pop up everywhere offering tips on how to maintain or lose weight during the holidays.

When I read the bounty of tricks for avoiding holiday eating my first thought is usually an accusation that the person writing has obviously never been to a holiday party, or at least the kind I’ve been to.

Most of the tips are just too simple and I begin thinking – why do we need tricks to fool ourselves into eating healthy? It feels a little dishonest and sneaky. Why is it wrong to thoroughly enjoy the holiday season even if it means putting on a couple pounds?

I do believe the information out there saying that weight gain overtime can be attributed to the small amounts that people gain year after year at the holidays which they never seem to take off. This makes sense to me. It becomes a serious problem if you never lose holiday weight.

I struggle like crazy with the holiday eating because for the past few years my husband and I have taken an all-inclusive vacation the week before Christmas. After all that eating and drinking we head right into Christmas and New Years. We balance two families in the same town so that usually means 2 – 3 massive meals in the same day, everyday. Explode much? It’s a lot of food!

So I started thinking about all those tips that don’t work for me and here are a few.

Eat before you go. This one makes me laugh every time because all it has ever done for me is resulted in two meals instead of one. I understand the idea of not feeling starved when you get there, but why would I want to fill up before getting to all that tasty food.

Arrive late. Have we really gotten so out of control with our eating that we must be rude to the host in order to control ourselves?

Fill your plate with veggies. Okay, this can work sometimes, but after the carrots I usually go back for the stuff I really want.

You can’t take the food out of the holidays. Enjoying (and cooking) these meals with family and friends are a huge part of what memories are made of. It doesn’t mean we have to overeat and gain weight, but it does mean we have to develop a healthy relationship with food (and exercise) so our thoughts and energy are focused on the experience and not the size of our waistline.

These are a few things that I try to incorporate around this time of year.

I start right now. I mentioned that yearly vacation right? I’m always motivated this time of year to hit the gym a little harder and cut out excess calories in preparation for things to come. I get a head start so I’m not left with a ton of weight to lose come January.

Practice mindful eating. Don’t mindlessly stuff your face with food as you talk and talk. Take a second to enjoy each bite and recognize when you are full. Appreciate this time and all the wonderful foods that go with it.

Choose what you really want. It has taken me several years to make this change. I used to eat everything and anything offered. Now I’ve begun to recognize what I can pass up. For example, rolls, chips and other unexciting things I can get everyday (if I wanted it) I pass on, but that special mac n cheese or pecan pie only comes around about once a year.

Exercise, exercise and exercise some more. Keep up the workouts. The only real way to curb weight gain while enjoying the foods of the season is to burn it off. The bonus is that it will also relieve that holiday stress many of us feel.

Eat real foods (you had to know this was coming). The holidays aren’t an excuse for me to indulge in processed, chemically-laden junk. I focus on the homemade stuff with real ingredients. Spare me the calories of the chips and store-bought cookies.

Stay away from the food table. Okay, this one is usually listed with most tips and for me it definitely works. If I take a seat away from the buffet of holiday goodness, I end up eating less.

Don’t skimp on actual nutrients. Make sure you are still getting those leafy greens, fruits and calcium which can sometimes be lacking in holiday foods. Don’t make your body go without necessary nutrients for healthy function. Decide how you can include them.

Accept and appreciate yourself. So you gain 5 lbs during the holidays? So what? The bigger question is – 1. did you enjoy the foods you ate? 2. did you enjoy the time spent with the people you love? Give yourself a break and commit to returning to a healthy weight as soon as the holidays are over.

How do you feel about holiday eating “tricks”? Let me know what works for you.

Photo by Marica Umland, morguefile.com

Staying Focused through Mindful Eating

August 11, 2008

Mindful eating is a topic that really sparks my interest. It is a relatively simple concept, yet often it is incredibly difficult to master.

It basically has to do with being in the moment. I feel this is important for all life experiences, but can be beneficial to your mental wellness AND your waistline when it comes to eating.

One of my professors in grad school was really into this movement. We had several sessions where he went through some of his exercises with us.

We each got a carrot, a section of orange and a piece of chocolate. We took several minutes to eat each one, concentrating on the flavor and texture.

It is amazing how much more satisfying food can be when you are focused on it. I find this to be the case especially with chocolate.

I enjoy chocolate almost on a daily basis. I try to keep it dark in variety and only have a square or two. If I stay focused while eating it I am satisfied with just a little.

It is easier for me to practice mindful eating with real food. Since we tend to buy fake foods for convenience or when we are on the go, there were many times I would look down at the granola wrapper on my desk and couldn’t for the life of me remember when I had taken that last bite.

When I cook fresh foods I make more of an effort to enjoy them because of the work I just put into making it. Quiet restaurants are also supportive of more mindful eating for me.

On another note, I have to practice mindful selecting too. It has taken a lot of effort for me to stop before I grab something when I am hungry or shopping and evaluate if it is what I consider a fake food. If I think more about it, I’m much more liked to grab something fresh instead.

I’ve gotten to know myself well enough over the past few years that I can literally sense the change in my patterns as stress creeps up while I’m eating. Either I’m working on a difficult project, talking about stressful matters with my husband over dinner or I’m in a noisy atmosphere.

At these moments I catch myself shoveling the food in without thought.

I have to remember to put the fork down and taste. When I don’t taste, I don’t enjoy and I’m left feeling unsatisfied which leads to all sorts of bad snacking habits later on.

I am glad that I am able to recognize this in myself, but it is definitely an ongoing challenge to stay in the moment when it comes to eating and choosing food.

Do you have any challenges when it comes to mindful eating? Do you feel it is an important component for health?

Photo courtesy of Free Range Stock

Traveling

July 30, 2008

I just finished one trip and I am gearing up for another one in a few weeks. No, I’m definitely not complaining. I love to travel. However, the jeans are not quite as comfortable as they were a week or so ago.

That is the good and evil of traveling – the food. You want to try all the new things around you, but after a while it is just too much.

For me, traveling is all about the food. I think eating local dishes is the best way to experience a culture. It may not even be the culture you’re in, but a fusion of cultures that have settled in that place.

I usually don’t have much trouble staying away from fake foods when I travel. I have the occasional bar food snacks, but normally I try to stick to real meals.

I enjoy the homemade pastries, pastas and other local dishes.

I didn’t say these things are necessarily healthy in large quantities, but travel is about enjoyment and I can’t find enough reasons to deprive myself when I travel. I definitely exceed my 20%.

When traveling a lot, like I seem to be doing right now, I find that following the portion size and hunger cues are important. While it is normally important to not to skip meals, I also feel it is important not to eat when you are not hungry. That means a skipped breakfast or lunch here and there when I’m on a trip.

One thing I do lack when I travel is fruit and maybe some vegetables. You have to make some pretty difficult choices to get as much of these things on the road as you do at home and I’ll admit I often fall short.

It is a huge dilemma for me. I want to be healthy, but sometimes healthy doesn’t taste good depending on the options. I’m just being honest.

I’ve met people of all kinds in the health field. Those who are strict and don’t even splurge on vacation. Those that are well balanced between eating well and an occasional treat. Those who go all out and return to healthy eating when the holiday is over.

How would you consider yourself?

I tend to eat a little too much on vacation, but I don’t lose site of health all together. I’m conscious of my water intake, calcium and fruits and veggies, even if I fall short.

Deep down though, food is a source of enjoyment for me. I think there should be a balance and from time to time we should let ourselves go, so-to-speak. If you enjoy food, I feel you should take advantage of travel, but cut back when you are back home.

Photo of Praça Osório near Rua das Flores – Curitiba, Brasil

Responsibility

July 21, 2008

A couple years ago my husband and I were on our annual vacation to the Caribbean. We were headed off our resort in Jamaica to a biking excursion in the Blue Mountains.

We had been waiting on the bus 10 minutes or so when something on the radio caught my attention. It was a PSA about physical activity. The last sentence of the script was a bit shocking and also thought provoking.

“Remember, your health is your responsibility.”

This was shocking because I’m not sure you would ever hear a phrase like this in the US, certainly not on a radio PSA.

Personally, I truly believe this statement. Unfortunately, we live in a society of blame. Obesity and the related diseases are blamed on the fast food companies, attitudes and unhappiness are blamed on how we were raised, and the inability to lose those extra pounds is the diet’s fault, not our own.

We often like to assign the terms ‘failure’ and ‘success’ to eating right and being active. By doing this we make being healthy something that is a goal to be achieved or an option in our lives. People (myself included) like to state that a diet failed or a new exercise program didn’t work.

Regardless of how hard our environment and past might make it to choose the healthy option, it is still our personal responsibility to do so.

If you think about it, it’s actually quite empowering to know that we have this control over our health. I try each day not to lose site of that power and surrender it to fake foods and miracle cures.

I wish that we could incorporate the message above into more of our health focused initiatives in the US. There seems to be this fear related to it. Like people don’t really believe it or it is the wrong thing to say.

I remember returning after that trip and sharing the phrase with many people I worked with. The attitude was one that seemed to express – yeah, that is true, but we can’t say that.

Why not? Why can other countries promote this and we can’t? Are people so caught up in wanting to blame others for their health that they would be infuriated to hear someone tell them this? Sadly, I think there are some that would be.

I think the key is to focus on the fact that this isn’t a curse, it is power. There are few things we have the power to control in this world. And yes, there will always be those cases where healthy people get horrible diseases. However, when it comes to things like energy, vitality, positive attitudes and simply being healthy, these are all immediate positive reinforcements that we have the control to bring about by making healthy choices.

Being healthy and protecting ourselves from disease, choosing real fresh foods and making the time to prepare them, and being active daily is our responsibility. Not the doctor’s, the food company’s or our family’s, it is ours.

Photo of Blue Mountain Bike Tour – Ocho Rios, Jamaica

Newer Posts

Wellness

The Positive Attributes of the Thanksgiving Meal

Ready for New Nutrition Guidelines?

All That Holiday Eating Advice

Staying Focused through Mindful Eating

Traveling

Responsibility

Thanks so much for reading!

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