WHICH HOLIDAY FOOD IS WORST FOR MY BODY AND WHY

Every fall, dieters, amateur nutritionists and healthy eaters everywhere start putting together a battle plan for surviving the holiday onslaught of great-tasting but bad-for-you foods. From work related potlucks to family suppers with all the traditional fixings, watching fat, sugar, sodium, cholesterol and alcohol around the holidays can be a major challenge.

According to The New England Journal of Medicine, every year the average American gains more than a pound (0.48-kg) of holiday weight [source: NEJM]. The good news is that this is less than you might have thought after listening to those diet-related ads on television. The bad news may be a little more alarming, though. That pound you do gain doesn't melt away when you start taking advantage of your gym privileges in January. It hangs around for the duration, and next year you add another pound, and another the year after that.

The accumulated weight of years of holiday indulgence may be doing more than affecting your slender silhouette. Increased weight and nutritional mismanagement may be putting you at risk for heart disease, high blood pressure, high cholesterol, type 2 diabetes and a host of other maladies.

Know Which Food Is Your Greatest Weakness

It's hard to pick a single major offender in the holiday competition for the worst-for-you food. After all, well meaning mothers and grandmothers everywhere start stockpiling butter in September so they'll have enough for their (insert your favorite childhood holiday indulgence here). Everybody has one. It may be a cookie crammed full of butter, nuts and sugar, or ham dripping with maple syrup. The holidays are about bounty, and holiday dishes take that philosophy to heart. Back when the average American ate smaller servings and did more physical labor, it wasn't as big a problem. Nowadays, you might be wearing that yummy favorite on your backside for the next decade or longer.

Since folks are more aware of nutrition than they used to be, some of the biggest offenders, such as deep-dish pies, stuffing dripping with meat juices and butter and fatty meats, set off automatic warning bells. But what about those sneaky offerings that you may not even think of as food?

The Big Bad

How about eggnog? A commercially available brand of eggnog could easily contain more than half of your daily allotment of saturated fat (19 grams) and cholesterol (150 milligrams) and 21 grams of sugar or more in an eight ounce glass (236.5 milliliter). That doesn't include the whipped cream on top or that liberal jiggerful of brandy or rum. This is just for prepared eggnog. Your Uncle Joe's version may be even worse. If you indulge in a glass before you hit the buffet, you just derailed any plan you had in mind for eating a halfway prudent holiday meal, and dinner hasn't even started yet.

Cream or butter based beverages that contain loads of fat and sugar can be nutrition busters without you even realizing it, and that's what makes them so dangerous. At least with decadent desserts, you have some advanced warning.

HOLIDAY FOOD SAFETY TIPS

The holiday season is a time when we're often called on to make and take food to a variety of events. Now's the perfect time to brush up on food safety tips to ensure that your celebrations don't go awry.

The first thing to keep in mind is that some people are at greater risk of serious illness or even death from food borne illness. Those at higher risk are infants, young children, pregnant women and their unborn babies, older adults, and people with weakened immune systems, cancer, diabetes or kidney disease.

Here some tips to keep your feasts safe:

• Wash your hands and cooking utensils (including cutting boards) to ensure you aren't spreading bacteria around.
• Keep raw meat and poultry separate from other foods (cooked or raw). Use separate cutting boards or platters. Wash raw fruit and veggies before serving.
• Use a food thermometer. Cook turkey and other poultry to an internal temperature of 165 F (145 F for other roasts, steaks of chops). Take the temperature at the innermost part of the bird's thigh and wing — and the thickest part of the breast. Stuffing should also be 165 F. Boil gravies, sauces and soups.
• If serving buffet style, keep hot foods hot (140 F or warmer) by using chafing dishes, slow cookers and warming trays. Keep cold foods cold (40 F or cooler) by nesting in bowls of ice.

Here are some safety tips if you're going to be transporting food:

Ensure that hot foods reach a safe final cooking temperature before you transport them. Don't transport partially cooked foods. Hot foods should be removed from the stove/oven just before leaving home. Transfer food to a thermal container or slow cooker, wrap in heavy towels for extra insulation and place in a thermal tote or insulated bag. Before serving, bring food up to the safe temperature (165 F). Bring gravies, soups and other hot sauces to a boil.

Ensure that cold foods remain cold. Chill the food thoroughly. Consider using bags or blocks of ice to pack around the food and chill the thermal container you will transport it in. When you arrive serve immediately — or refrigerate until serving.

And finally, here's how to safely handle leftovers:

Refrigerate all leftovers in shallow containers within 2 hours of serving (1 hour if the air temperature is above 90 F).

Properly stored leftovers can be kept for 3 to 4 days. But if in doubt, throw them out. Be sure to reheat leftovers to 165 F before serving.

Leave the leftovers with your host. By the time you reach home, the food likely will be the in the danger zone — between 40 F and 140 F — when bacteria can quickly multiple.

Send this to your guests. Here's to your safe and healthy holiday feast.

Courtesy of Mayo Clinic.

BAKING WITH SUGAR ALTERNATIVES

Sugar helps make baked goodies puffy, golden brown and moist, but plain granulated sugar isn’t your only option. Whether you’re looking to cut calories, use less processed ingredients or simply change up the flavor, here are some options.

Natural Sweeteners

Don’t be fooled by brown and “raw” varieties of sugar — they’re just as refined as plain old sugar. You might see them called "turbinado" or "cane sugar." Some of these varieties of turbinado and cane sugar may be slightly less refined, but not to a significant degree.They do have unique textures which make them good for light sprinkling on top of your goodies just before baking. Instead of the “white stuff,” try honey, maple syrup, brown rice syrup or agave nectar for a more natural alternative. These options won't necessarily cut down calories (they contain virtually the same calories and most affect blood sugar the same way as regular sugar), but each offers a different flavor to cakes, cookies, breads and muffins.

A combination of maple syrup and honey works best for muffins and cookies; typically swapping out even amounts to replace sugar in a recipe will work. Agave nectar is also okay, but it makes baked goods less tender and does have a noticeably different flavor. When using agave nectar, use the same amount you would if you were using regular sugar, but add an additional 1/4 cup flour to the mix.

Artificial Sweeteners

Sugar substitutes are another option, but they won’t provide the same volume and tenderness as sugar or the options mentioned above. Some also have an unpleasant aftertaste when heated.

If you have a diabetic in the family, these replacements offer helpful sugar-free and calorie-free sweetness. But remember, most of these substances are chemicals and/or highly processed, so they’re best consumed in strict moderation. If you’re going to use them, be cautious with the measurements. Many artificial versions are much sweeter than sugar. Check the product's package or manufacturers' websites for measurements and use recommendations.

Here are some highlights on the most popular kinds: 

• Saccharin (a.k.a. Sweet'n Low): Use it in baking but beware of the strong aftertaste.
• Sucralose (a.k.a. Splenda): Heat stable for baking; you can also replace half the sugar with Splenda or buy a blend of the two. Splenda also makes a brown sugar blend with 50% brown sugar, 50% sucralose.
• Aspartame (a.k.a. Equal or NutraSweet): Not recommended for baking; use this for sweetening beverages instead.
• Stevia: You can swap many of the new stevia products for equal parts of sugar in most recipes (always check packaging).

CUT THE FAT IN HOLIDAY BAKING

Fat ensures that your baked goods are moist and tender, but you can dial it down and still make them delectable with a few basic swaps.

How Much Fat Can You Cut?

The easiest way to reduce fat when cooking is to just use less oil or butter. Since baked goods require very specific measurements, that can be trickier when baking. Sometimes cutting down added fat will work; other times you’ll need to replace some of that fat with other ingredients. When trying to re-invent your favorite recipes, it may take some trial and error. Instead of wasting batches upon batches of ingredients, I like to split a recipe into thirds and make adjustments to each mini-batch. Once you discover what works best, make sure to write it down for next time— and don't be afraid to double-check your math!

Simple Swaps to Try

The typical ingredients that add fat to your baked goods are eggs, oil, butter, shortening, milk and cream. There are several easy swaps you can make, but be warned that they may change the texture slightly. In the end, these changes will cut back on the total fat and much of the less-healthy saturated fat. 

• For cookies, replace half the butter with applesauce, egg whites or plain yogurt.
• Replace regular butter with equal amounts of healthier buttery spreads such as Promise or Smart Balance.
• Trade half the butter with pureed fruit such as mashed bananas, apple butter or prunes (prunes work best with chocolate recipes).
• Replace half the oil with applesauce.
• Replace each whole egg with two egg whites or 1/4 cup egg substitute.
• Replace cream with equal parts of evaporated skim milk.
• Replace half the cream cheese with equal parts of reduced-fat cottage cheese or part-skim ricotta cheese.
• Replace each 1/2 cup shortening with 1/3 cup vegetable or canola oil.
• Replace equal parts sour cream with plain or Greek-style yogurt.
• Replace whole milk with 1% or 2%.

COPING WITH HOLIDAY STRESS

Do you need help coping with holiday stress? Each year just before Thanksgiving, people start acting strange because of holiday stress. The holidays are supposed to be a season of comfort and joy but sadly, they become days of stress and anxiety. The holidays seem to raise stress levels and lower our ability to enjoy the season.

Here are a few stress erasers to help lower your stress and increase your cheer during this holiday season:

Do Less

How many times will you change your schedule to squeeze in one more party or one more tradition? No other time of the year do we try to cram as much activity in such a short amount of time. We increase our blood pressure, respiration rate and our anxiety level when we do too much. The world will not end if you skip a Christmas party or buy fewer gifts.

Start Early

Being prepared is half the battle to lowering stress levels. When we fail to prepare for events like Thanksgiving dinner or purchasing presents, we increase stress and anxiety. Instead of waiting until the day after Thanksgiving, or Christmas Eve, to start shopping, start right now. There are certain things that we buy each year that will stay the same, so lower your stress and start early.

Slow Down

One of the reasons we feel so stressed during the holidays is because we are so rushed. Spend time enjoying the season. When feeling rushed, take a moment for yourself. As you are shopping, wrapping gifts or a host of other activities, take a break and do something relaxing, like drinking some hot chocolate or listening to some of the Christmas music.

Prioritize Yourself

Some of the things that we put at the top of the "to do" list really do not matter. Take a time out, and take a few moments to figure out your priorities. Anxiety rises only when we have our priorities out of line. Make sure the right things are at the top, and do what truly matters.

Remember Why You Are Celebrating

Our stress rises because we get so busy doing things that we forget why we are celebrating. Thanksgiving ought to be a time to count your blessings. Christmas should be a time of celebrating our beliefs and our family. Remember why you celebrate and what is important during this holiday season.

Life123.com

CHRISTMAS DIET TIPS

Christmas doesn't have to throw you off track. There are a number of things that you can do to satisfy your cravings and still have a weight gain-free holiday.

1.         'Tis the season for Christmas shopping. Embrace going to the mall and be sure you walk from one end to the other. Not only that, but you'll probably not find a parking space close to the mall. If you do - don't take it. Instead park as far away as you can and walk. Be sure you carry your packages with you. All of that added exercise can help to burn calories during the holiday season.

2.         Host your own party. Its inevitable that you will be invited to parties at Christmas, and everyone knows what kind of treats find their way onto the table at such parties. Why not take the bull by the horns and host your own party? That way you can control the foods that are offered. If you do go to another's Christmas party, offer to bring something, and then bring a healthy Christmas snack that will tempt you.

3.         Limit alcohol consumption. Alcohol in and of itself isn't necessarily fattening. It has seven calories per gram (as opposed to four calories per gram in carbohydrates and proteins and nine calories per gram in fats). Alcohol, however, is metabolized differently in your body than other macronutrients. Alcohol is always metabolized ahead of anything else that you eat, so it can put your diet on hold. If you do have an alcoholic beverage, stick to simple drinks without a lot of sugar or heavy ingredients. A glass of dry wine or a spirit served neat or on ice are better bets than eggnog, which is loaded with sugar, fat, calories and alcohol.

4.         Control your portion sizes. If you simply can't pass up that piece of fudge, then have just a small square.

5.         Make smart substitutions. If you're still craving that fudge, you may wish to satisfy that fudge craving with a small square of dark chocolate, which is rich in antioxidants and lower in sugar and fat than a square of fudge.

6.         Don't shop hungry. It may be an old axiom, but it is a good one. If you go to the grocery store hungry, you are far more likely to cave in to temptation and bring home foods that will tempt you to go astray. Even the best laid diet plans have been thrown off by a gingerbread cookie or a slice of pie. Eat a healthy snack before you go shopping and shop with a list.

7.         Don't keep temptations around the house. It's difficult enough navigating the office and the parties, but if every time you open the refrigerator you stare down a pumpkin pie, there's a good chance you'll crack. If you must have holiday treats in your house, try baking up some healthy holiday desserts and keeping those on hand.

8.         Be sure to get plenty of exercise. The holiday season can be busy and exhausting. Sometimes it just seems like you don't have the time or the energy to exercise. Ironically, one of the ways to fix flagging energy is by exercising. Don't skip on your regular exercise routine no matter how busy you are. Even if you only have 30 minutes, take those 30 minutes and get active. Walk around your neighborhood and look at Christmas lights. Go outside and build a snowman with the kids. It doesn't' have to be formal exercise, as long as you are moving.

BUFFETS, THE DIET SLAYER

Buffets have the potential to make or break a diet. On the one hand, there are usually plenty of dishes to choose from, which makes it easier to select nibbles with a lower calorie content. On the other hand, it’s tempting to sample every single item! These tips will help you navigate your way around the buffet table without ruining your diet.

1.         Always have a light snack a few hours before arriving at a party. If you turn up having starved yourself all day, you’re more likely to become a permanent fixture at the buffet table and will almost certainly overindulge when faced with a mountain of delicious food. 

2.         Don’t hover, stand or constantly drift towards the buffet table – you’ll end up constantly picking, nibbling or munching on tasty morsels and quickly forget just how much you’ve eaten. The easiest way to control the amount you eat is to fill your plate just once and then move away from the food.

3.         Choose your nibbles carefully if you want to keep your Christmas halo firmly in place. Avoid pastry items such as sausage rolls, quiche, spring rolls and flans. And steer clear of anything that’s been deep-fried, such as crispy wontons or battered prawns. Skipping the garlic bread, crisps and peanuts will save loads of calories – as will avoiding anything that comes with mayo or soured cream such as coleslaw, potato salad and creamy dips. Instead, opt for lean beef, chicken, turkey, ham, smoked salmon, fresh prawns, salads without mayo, French bread (without the butter), crudités, breadsticks, salsa, tzatziki and small slices of pizza.

4.         If canapés or nibbles are constantly being offered to you while you’re chatting, avoid the temptation by keeping your hands full. A napkin in one hand and a glass in the other should do the trick. Alternatively, keep your hands busy by taking plates of canapés or snacks around for other guests.

5.         Choose your accompaniments for cheese carefully. Chunks of French bread and butter or a handful of cream crackers will double the calories. Instead, go for water biscuits, crispbreads or breadsticks – and fill up on the grapes, celery and fruit.

6.         If you’re tempted by the cheeseboard, make sure you choose carefully. Brie, camembert and Edam contain fewer calories than Cheddar, Stilton and Red Leicester. But if it’s on offer, go for goat’s cheese – it’s the best one of all.

Check out the calorie values below of some festive cheeses.

Cheese          Calories per 25g

Cheddar        103

Blue stilton    103

Double Gloucester  101

Red Leicester           100

Gorgonzola   99

Wensleydale 95

Caerphilly      94

Danish Blue 87

Edam 83

Brie     80

Camembert   74

Goat’s cheese          66

CHRISTMAS CHEER

With numerous parties, lunches, nights out and evenings in with family and friends, it’s easy to consume vast amounts of alcohol during the festive season. But while plenty of booze will help social events go with a swing, it won’t do much to keep your waistline in shape.

1.            It’s a favorite trick, but mix white wine with soda water or diet lemonade to make it last twice as long and half the calories. If you can’t bear to dilute it, opt for a dry white or red wine as these contain fewer calories than sweeter wines. Half a bottle of red or dry white wine contains around 250 calories!

2.            Beware of premixed cocktails – they’re loaded with calories and little else. And because they don’t taste very alcoholic it’s easy to drink large amounts of them. If you like the fruity flavor, add a dash or cordial or fruit juice to a wine and soda.

3.            Follow in the footsteps of celebrities and enjoy a glass of bubbly. In general, you drink less as it’s served in smaller glasses and the bubbles can help fill you up. Allow 100 calories for a glass. 

4.            Most measures of spirits poured at home will be larger than those served in bars and pubs with the result that your drink will probably contain twice as many calories. If you’re going to do a lot of entertaining at home, it’s worth investing in a spirits measure so that you can measure out your favorite cocktail. In the meantime, always pour spirits into the glass before adding ice or mixers, so you can see just how much alcohol you have. 

5.            It’s the oldest trick in the book, but mix spirits with low-cal mixers such as diet cola, diet lemonade, tonic or bitter lemon. Allow around 50 calories for a single (25ml) shot with a diet mixer. 

6.            Steer clear of beer, lager and cider as they’re loaded with calories. And the higher the alcohol content, the more calories they contain. For example, a pint of standard beer contains around 160 calories, whereas a bottle of strong lager can contain anywhere between 120-200 calories alone. Watch out, too, for trendy new ciders served in a pint glass with ice. They contain more than 200 calories per pint.

7.            Beware of trendy wine bars. Many serve spirits in double measures (50ml) as the standard with the result that you get double the calories. Some pubs also serve 35ml measures of spirits rather than 25ml measures and so also contain more calories. Finally, watch out for huge wine glasses – some are so large that a glass of wine may actually be close to half a bottle. 

8.            Choose cocktails with care. As a guideline, avoid anything that’s made with cream, coconut milk or syrupy juices – they’re packed with calories. And remember that the more shots a cocktail contains, the higher its calorie value will be. Where possible, ask for diet mixers to be used and remember to sip slowly! 

9.            Avoid creamy liqueurs after dinner and instead have a single shot of brandy if you really fancy ending your meal in style. Most cream based liqueurs contain around 80-100 calories per 25ml measure compared with 50 calories in a brandy. 

10.          Remember that happy hours are designed to get you to drink more and keep you in the same place all night. Unfortunately, this means while the bar gains pounds, so do you as you indulge in far more drinks than you normally would. The key is not to give into temptation. 

11.          Finally, why not offer to drive from time to time over the festive season, so that you won’t be able to drink anything other than low-cal diet drinks!

THANKSGIVING WISHES

 

As we enter the week of Thanksgiving, we are deeply thankful and extend to you our best wishes for a happy and healthy Thanksgiving Day. Please let us know what you're grateful for and how you plan to spend the holiday.

BEST AND WORST THANKSGIVING FOODS

If you’re wondering which, calorically speaking, are the best and worst Thanksgiving dishes to choose, we’ve got the skinny. 

Which is the skinnier pick: White or dark meat (turkey)?

White meat. Per 3 ounces, opting for the "white" turkey breasts over the "dark" meat will save you 50 calories and 4 grams of fat: 115 calories and 7 grams of fat versus 160 calories and 11 grams of fat, respectively. 

Which is the skinnier pick:  Green bean casserole or sweet potato casserole?

Even with its creamy mushroom soup and crispy fried onions, traditional green bean casserole (161 calories, 9 g fat per 3/4 cup) is a lighter pick than sweet potato casserole (285 calories, 5 g fat per 3/4 cup). Part of the reason is that green beans are so low-cal to start. That said, the starchier sweet potato is full of good-for-you nutrients, including beta carotene, a potent antioxidant and precursor to vitamin A.

Which is the skinnier pick: Pumpkin pie or apple pie?

At 316 calories and 14 g of fat per slice (1/8 of a 9 inch pie), pumpkin is a slimmer choice than apple, which will cost you 411 calories and 19 g of fat for that same-size slice. One explanation for the higher calorie count: the double crust. Another bonus of picking the pumpkin: whipped topping has significantly fewer calories and less fat than the vanilla ice cream often served atop apple.

Which is the skinnier pick: Traditional sausage stuffing or a dinner roll with butter?

If you’re all about the calories, go for the dinner roll with a pat of butter, which will set you back 140 calories and 4.5 g fat, versus the 371 calories and 19 g of fat you’ll gobble down in 3/4 cup of the stuffing. But if you love stuffing, go for it—maybe just go for a smaller serving: Thanksgiving comes but once a year, after all.

Which is the skinnier turkey topper: Jellied cranberries or gravy?

Surprise! Gravy is actually the skinnier selection in this case. Per 1/4 cup, gravy delivers about 30 calories and 1.5 g fat, versus the cranberries, with 110 calories (and 0 g fat) per 1/4 cup. Why so high? Lots of added sugars.

Courtesy of eatingwell.com

HOW TO PREVENT AND DEAL WITH HOLIDAY OVEREATING

As much as we love holiday meals, there’s an invisible line that can be crossed  if one is not mindful. That line separates a great celebration with wonderful food, from an afternoon of discomfort and regret. I have to remind myself that I live in a land of abundance where delicious food is available year round. So why eat until I’m miserable? Why not enjoy the occasion and still feel good when it’s over?

You hear a lot about how to prevent overeating during the holidays, but what do you do after you’ve overeaten anyway?

Everybody overeats at times; that’s normal. The difference is that for some, an episode of overeating sets off a chain reaction: “I already blew it; I might as well keep eating and restart my diet tomorrow (or on January 1st). I call this the eat-repent-repeat cycle; maybe you’ve seen that pattern in yourself.

People who don’t struggle with food overeat occasionally too. The difference is that although they may feel regretful, they don’t feel guilty and they don’t punish themselves. They just feel uncomfortable so they may skip their next snack, postpone their next meal, feel like eating less, and/or want to take a walk. They aren’t punishing themselves; they’re just listening to their body wisdom so they naturally compensate for occasional overeating.

Mindful eating can help you return to this natural state too. Mindfulness is simply awareness of the present moment. Mindful eating allows you to focus on the immediate effects of eating more than you needed, rather than beating yourself up over the potential long term consequences. That allows you to make adjustments and learn from the experience. Here’s how:

Notice how you feel. Sit quietly for a few moments and become completely aware of your body. Focus on the sensations so you’ll remember them the next time you’re tempted to overeat. Does your stomach feel full, stretched, or bloated? Is there any discomfort or pain? Do your clothes feel tight? Is there any nausea or heart burn? Do you feel short of breath? How is your energy level? Do you feel sleepy, sluggish, tired, or lethargic? You may be less likely to repeat the mistake if you remind yourself how it feels to overeat (kind of takes the fun out of it, doesn’t it!).

Don’t beat yourself up. Overeating is simply eating more than your body needs at that time. Overeating doesn’t mean you were “bad.” It just means that you made a mistake—so don’t miss the lesson!

Turn your mistake into a learning experience. There are a lot of reasons people eat past the point of satisfaction: habits, learned behaviors, past dieting, and mindless eating. Ask yourself, “Why did it happen?” and “What could I do differently next time?” For example:  

“It was a special occasion.” You’re more likely to overeat if you only give yourself permission to eat enjoyable foods on special occasions. You don't need an excuse to have a wonderful meal—so why use a special occasion as an excuse to overeat?

Here are examples of other triggers for overeating.

I felt obligated.
It tasted good so I just kept eating.
I wanted to taste everything.
I was afraid I wouldn't get that food again.
I saved the best for last.
I wasn't paying attention as I ate.
I ate too fast.
I had too much on my plate.
I hate to let food go to waste.

Wait to see when you feel physically hungry again. Rather than continuing to eat by the clock or because you feel like you’ve already blown it, listen to your body. You may not be hungry for your usual snack or even your next meal.

When you get hungry again, notice what you feel like eating. You might notice that you’re hungry for something small or something light—maybe a bowl of soup or cereal, a piece of fruit, or a salad. Gradually learn to trust and respect what your body tells you; as you become more mindful, you’ll naturally seek balance, variety, and moderation.

Last, don’t use exercise to punish yourself for overeating. Instead, be physically active consistently and use the fuel you consume to live a full and satisfying life.

STOP DIETING...MAKE A LIFESTYLE CHANGE

You’ve heard it so many times that you probably say it in your sleep. "Diets alone don’t work; if you want to lose weight and keep it off, you have to make a lifestyle change."

But what does a lifestyle change look or feel like, and how do you know when you’ve made one? The way some people talk about it, you’d think there’s some sort of mystical wisdom you get when you “make the change” that tells you when and what to eat, and how to stop worrying about the number on the scale. Does this mean you’ll finally stop craving chocolate and start liking tofu?

The basic difference between a diet mentality and a lifestyle mentality is simply a matter of perspective. Having the right perspective may not make tofu taste better than chocolate, but it can make all the difference in the world when it comes to achieving your goals, avoiding unnecessary suffering along the way, and hanging onto your achievements over the long haul.

Here are the main ways a diet differs from a lifestyle:

1.A diet is all about numbers—the number on the scale and the number of calories you eat and burn. Success is defined in terms of how well you stick to your numbers.

A lifestyle change is all about you. It’s about lining up your eating and physical activity with your real goals and desires. Success is defined in terms of how these changes make you feel about yourself.

 2.The diet mentality assumes that reaching a certain weight is the key to finding happiness and solving other problems. That’s why messing up the numbers on any given day can be so upsetting—it means you’ve messed up on just about everything that really matters.

The lifestyle approach assumes that being overweight is usually the result of other problems, not the cause. Addressing these problems directly is the best way to solve both the problems themselves and your weight issues. This means focusing on many things, not just the numbers on the scale or the Nutrition Tracker. Numbers only tell a small part of the story, and “bad” numbers often provide good clues into areas that need attention.

 3.Going on a diet involves an external and temporary change in eating technique. You start counting and measuring, and you stop eating some foods and substitute others, based on the rules of whatever diet plan you are using. Maybe you throw in some exercise to burn a few extra calories. You assume that it’s the technique that produces the results, not you. The results of a diet are external; if you’re lucky, you may change on the outside—but not on the inside. Once you reach your goal weight, you don’t need the technique anymore, and things gradually go back to “normal.” So does your weight—and then some. And, of course, all the problems you hoped the weight loss would solve are still there.

Making a lifestyle change involves an internal and permanent change in your relationship with food, eating, and physical activity. You recognize that the primary problem isn’t what you eat, or even how much you eat, but how and why you eat. Eating mindlessly and impulsively (without intention or awareness) and/or using food to manage your emotions and distract yourself from unpleasant thoughts—this is what really needs to change. Learning to take good care of yourself emotionally, physically, and spiritually—so that you don’t want to use eating to solve problems it really can’t—is a lifelong learning process that is constantly changing as your needs and circumstances change.

This doesn't mean the surface level things don't matter. Clearly, controlling how much and what you eat is vital, and caring how you look is a great motivator. The real issue here is where you fit into the picture. The key to both permanent weight loss and feeling satisfied and happy with yourself and your life is to take personal responsibility for what you can control, and let go of everything else.

Many factors that are out of your control—your genes, age, medical status and previous weight history— will affect your weight and appearance. These factors may determine how much weight you can lose, how quickly you’ll lose it, and how you’ll look and feel when you’ve gone as far as you can go. When you focus too narrowly on the numbers on the scale or what you see in the mirror, you are staking your happiness and satisfaction on things you really can’t control. That pretty much guarantees that you’ll be chronically worried, stressed, and uncomfortable—and more likely than ever to have problems with emotional eating.

And when you rely too much on external (diet) tools, techniques, and rules to determine your behavior, you are turning over your personal responsibility to the tools and techniques. If you find yourself frequently losing motivation or feeling powerless to control your own behavior, it’s probably because you’re counting on the tools to do your part of the work for you. You’re the only one who can decide what’s right for you; only you can change your attitude and perspective to match your personal reality.

One of the best ways you can start the transition from a diet to a lifestyle is by taking on the responsibility to identify the problems you need to work on and gather the info you need. Whether it’s coming to terms with emotional eating, improving your body image, or finding a vision of the life you want to live—you’ll find that you aren’t alone and that plenty of support and help is available.

You just need to take that first step away from the diet mentality and closer to a new and improved life(style).

HOMEMADE PUMPKIN PIE SCRUB

Pumpkin can soothe and protect your skin, nourish tired or dry skin, refresh and soften the skin, unclog the pores, remove impurities and help to control acne. Pumpkin also works as an accelerator for other ingredients, helping your skin absorb vital nutrients and vitamins quickly. Pumpkin offers so many benefits when applied topically to the skin.

• 1 cup Granulated Sugar or Sugar in the Raw
• 1/4 cup Oil
• 1/4 cup Pumpkin
• 1/8 tsp  ground Nutmeg
• 1/8 tsp  ground Cinnamon
• 1/8 tsp  ground Cloves
• 1/8 tsp  ground Allspice
• 1/8 tsp  ground Ginger

Mix everything together and apply generously to clean skin, massaging gently in a circular motion paying special attention to dry spots like elbows, knees and feet. Rinse with warm water and enjoy your soft and supple skin. I dare you not to eat this yummy body treat!

HCG PHASE 3 PUMPKIN SOUP

Pumpkin Soup

1 tablespoon butter
1 cup chopped onion
3 tablespoons whole wheat flour
1/2 teaspoon curry powder
1/4 teaspoon ground cumin
1/4 teaspoon ground nutmeg
2 garlic cloves, crushed
1 cup peeled and cubed (1/2-inch) sweet potato
1/4 teaspoon salt
2 14 1/2-ounce cans fat-free, low-sodium chicken broth
1 15-ounce can pumpkin
1 cup 1% low-fat milk
1 tablespoon fresh lime juice
2 tablespoons chopped fresh chives (optional)

INSTRUCTIONS

1. Melt butter in a Dutch oven over medium-high heat. Add onion; sauté 3 minutes. Stir in flour, curry powder, cumin, nutmeg, and garlic; sauté 1 minute. Add sweet potato, salt, broth, and pumpkin; bring to a boil. Reduce heat; simmer, partially covered, 20 minutes or until potato is tender, stirring occasionally. Remove from heat; cool 10 minutes.

2. Place half of pumpkin mixture in a blender or food processor; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with remaining pumpkin mixture. Return soup to pan; stir in milk. Cook over medium heat 6 minutes or until thoroughly heated, stirring often. (Do not boil.) Remove from heat; stir in juice. Garnish with chives, if desired. Yield: 6 servings (serving size: 1 cup).

NUTRITIONAL INFORMATIONCALORIES 121 (21% from fat); FAT 2.8g (satfat 1.6g, monofat 0.7g, polyfat 0.2g); PROTEIN 5.1g; CARBOHYDRATES 19.7g; FIBER 3.5g; CHOLESTEROL 7mg; IRON 1.5mg; SODIUM 565mg; CALCIUM 85mg.

Health Benefits of Pumpkin

Those wonderful days of autumn are upon us. The season of goodies and goblins is sure to include a pumpkin or jack-o-lantern or two. But, before you trash that sagging pumpkin on your porch, think again. The pumpkin has much more to offer than crooked smiles or a menial filling for holiday pies.

Antioxidant Rich

Beta carotene: The rich orange color is a dead give away to the nutrients present in pumpkin. Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers than those who fail to include beta-carotene-rich foods in their diet.

Loaded with Potassium: Studies show people who have a potassium rich diet lower the risk for hypertension. Potassium rich foods include bananas, broccoli, avocados, pomegranate and many others.

Zinc: Not only is zinc a major boost for your immune system, it also aids in bone density support for people at risk for osteoporosis.

High in Fiber: Diets rich in fiber may prevent cancer, heart disease and other serious ailments.

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HOW MUCH FAT SHOULD I EAT EACH DAY

There's a big misconception in the nutrition world that eating dietary fat makes you fat. Because of this widely held belief, a lot of people try and stay away from fat in an attempt to lose weight or improve overall health.

Types of Fats

There are three types of fats; saturated, unsaturated and trans fats. Saturated fats are found in meat products, unsaturated fats are found in vegetable products and trans fats are found in a variety of processed foods. You should limit your fat intake to 30% of your daily caloric intake.

Saturated Fats

Saturated fats are found mainly in animal products. These are known as the bad fats. These fats raise your bad cholesterol levels which can lead to an increased risk of cardiovascular disease. Sources of saturated fats include meat, dairy and eggs. It is recommended that your intake of saturated fats be about 10% of your overall daily calorie intake.

Unsaturated Fats

Unsaturated fats are found mainly in vegetable products. These are known as the good fats and can help lower your risk for cardiovascular disease. Sources of unsaturated fats include vegetable oils (particularly olive and canola), nuts, seafood and some fruits and vegetables. It is recommended that your intake of unsaturated fats be about 20% of your overall daily calorie intake.

Trans Fats

Trans fats are manmade and were designed to improve flavor and shelf live. A trans fat is made by taking an unsaturated fat and making it act more like a saturated fat. Sources include baked goods, non-natural peanut butter, margarine and vegetable shortening. If you see hydrogenated vegetable oil listed on the nutrition label, the food contains trans fats. The process makes foods taste better and last longer however the health implications can be serious. Trans fats lower levels of good cholesterol while increasing levels of the bad ones. Trans fats increase your risk for cardiovascular disease. It is recommended that you try to avoid trans fats.

Eating Fat Doesn't Make You Fat

Excess calories combined with a lack of physical activity makes you fat. Eating too many carbs or too much protein will have the same effect that eating too much fat has. At the end of the day, if you eat more calories than you burn, you will gain weight. It doesn't matter whether those extra calories come from carbs, proteins or fats, the result will be the same.

Losing Weight

If you are trying to lose weight, avoid simply cutting all fats out of your diet. Losing weight requires that you: 1) figure out how many calories you burn each day 2) figure out how many calories you eat each day 3) create a calorie deficit, eat less calories (by about 500 calories each day) than you burn. Calories should be cut across the board rather than just focusing on one of the macronutrients.

Good fats can have positive health effects. By limiting all fats in your diet, you are missing out on some key health benefits.

CALORIES AND SERVING SIZES

Though counting calories religiously can drive you crazy and isn't a good idea for everyone, you should have an idea of how many you are taking in. You should also try and stick by the serving sizes on the nutrition label. If you count only one serving but are actually eating 3-4, your calorie estimation will be way off and you'll end up gaining weight.

Remember that calories are the only thing that will dictate whether you lose, maintain or gain weight. The simple equation is calories in versus calories out. If you eat more calories than you burn, you will gain weight. If you eat less than you burn, you will lose weight. There is no way around this equation.

Hunger

The biggest enemy of a diet is hunger. When you get hungry, you get cravings and usually these cravings aren't for healthy foods, they're for high calorie items such as ice cream, hamburgers and soda. The trick to avoiding hunger is to eat smaller meals and snack throughout the day. By eating before you feel any hunger, you won't get cravings and binge on unhealthy foods.

Diet

The bottom line is that if you eat foods you like in moderation combined with healthy options such as salad, fruit and lean meats, you will lose weight without giving up what you like or going crazy over numbers. The keys to any diet are balance and moderation.

KID FRIENDLY PUMPKIN RECIPES

Pumpkins are one of nature’s blank canvasses. They are best known for their ability to be carved into a myriad of artistic masterpieces, decorating the doorsteps of homes across America. However, this ever-versatile ingredient can also play the starring role in both savory and sweet foods—from soups and raviolis to pies and even ice-cream.

Not only are pumpkins extremely versatile in recipes, their nutritional value is often underestimated. Known as a superfood, pumpkins pack a punch of B-vitamins alongside their mellow, inviting, and quintessentially American flavor.

Here are three nutritious and delicious pumpkin recipes the entire family can enjoy.

Healthy Chicken Bites with Pumpkin

Add some fall flair to the proverbial chicken nugget by dredging them into a pumpkin puree before breading and baking. The kids don’t even have to know.

Ingredients:

·         2 skinless chicken breasts, cut into bite-sized pieces

·         ½ cup all purpose flour

·         1 teaspoon poultry seasoning

·         ¼ teaspoon salt

·         ¼ cup pumpkin puree (if you used canned, make sure it’s plain pumpkin and not pumpkin pie filling)

·         Water (a couple of tablespoons)

·         1 cup panko bread crumbs

·         Cooking spray

1. Preheat the oven to 400 degrees and spray a cookie sheet with cooking spray.

2. Line three small bowls next to each other, as if in an assembly line. In the first bowl, mix flour, poultry seasoning and salt. In the second bowl, mix pumpkin puree and water together until it is about the consistency of baby food. In the third bowl, pour in the panko bread crumbs.

3. Dredge the chicken pieces in the flour mixture, then coat with the pumpkin puree, and finish by enrobing in panko. Place chicken bites on cookie sheet and bake for 18 to 20 minutes until cooked thoroughly.

Cheesy Pumpkin Polenta Fries

Crunchy on the outside and creamy in the middle, these are a satisfying yet healthy alternative to fries. They’re not overly "pumpkin-y" so they appeal to both kids and adults.

Ingredients:

·         Cooking spray

·         2 cups low-sodium chicken stock

·         1 cup low fat milk

·         1 tablespoon extra virgin olive oil

·         1 teaspoon salt

·         1 teaspoon fresh thyme

·         1 cup yellow cornmeal

·         1 cup pumpkin puree (if you used canned, make sure it’s plain pumpkin and not pumpkin pie filling)

·         1 cup mozzarella cheese, shredded

1. Line a large 9 x 11 pan with parchment or wax paper, spray with cooking spray and set aside.

2. In a medium stock pot, bring chicken stock and milk to a near boil. (Don’t let it come to a full boil, as the milk will quickly boil over on your stove top.)

3. Add olive oil, salt, and thyme. Turn down heat to low and add cornmeal while stirring constantly to avoid clumps. Add pumpkin puree and cheese, continuing to stir. Cook on low for five to six more minutes.

4. Pour hot polenta mixture into lined pan spreading out to make an even layer. Allow to cool and then place in refrigerator for at least four hours.

5. Preheat oven to 400 degrees.

6. Cut the prepared polenta into long strips, like fries. Place "fries" onto greased cookie sheet and bake in oven for 20 to 25 minutes, until crispy on the outside but soft on the inside. Serve alongside chicken bites for a healthy and delicious meal.

Oatmeal Pumpkin Bars

Complete your pumpkin-inspired meal with this healthy sweet treat, packed with B-vitamins and whole grains.

Ingredients:

·         Cooking Spray

·         2 cups old-fashioned oats

·         1 ¼ cups all purpose flour

·         ½ cup sugar

·         ½ teaspoon cinnamon

·         ¼ teaspoon salt

·         ¼ teaspoon baking powder

·         1 cup cold, unsalted butter cut into half inch cubes

·         2 cups pumpkin puree

·         2 eggs

·         1 teaspoon vanilla

·         ¾ cup brown sugar

·         ½ teaspoon pumpkin pie spice

1. Preheat oven to 375 degrees. Coat an 8 x 8 inch baking pan with cooking spray.

2. In a large bowl, combine oats, flour, baking powder, cinnamon and salt. Cut in the butter to the dry mixture until it resembles a course meal. Do not over mix, but leave some of the butter in chunks.

3. Pour half the dry mixture into the baking pan and bake for about 15 minutes until slightly browned.

4. In a separate bowl, combine pumpkin, egg, sugar, vanilla and pumpkin pie spice. Mix thoroughly. Pour wet mixture onto partially baked crust, and sprinkle with remaining oat mixture. Bake until the topping is slightly browned, about 25 to 30 minutes.

Contributed by active.com