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!