By DAVID DUPONT
BG Independent News
First the good news on the holiday eating front — scientific studies find people are not likely to gain 10 pounds over the holidays.
A few people might, though. And some may very well might feel like they did.
Those were some of the takeaways from “Finding a Heart-Heathy Balance for the Holidays,” a presentation at he Wood County Library by Jessica Hover, of the American Heart Association.
“People do not gain significant weight over the holidays,” Hover said, though they may pick up three or four pounds, and feel bloated.
She added their moods worsen and the incidence of heart and other diseases increases. “So it is time to rethink some of our habits.”
The holiday rush and stress lead to heightened emotions. “How can we take care of ourselves?”
Hover said it’s not just about the heart, but about the brain, which she likened the brain to an engine that must be fueled.
“We have to fuel it with high quality foods that have vitamins and minerals that our neurons need. That protects us from all the stress. The healthy nutrition protects our brains.”
Hover added: “Heart disease is the number one killer of men, women and children.”
One person every 80 seconds dies of heart disease, she noted. “But 80 percent of heart disease can be prevented with lifestyle changes, exercise and diet. We need to start addressing health. As Americans were not doing a great job of that.”
On the diet front that means more fruits and vegetables, four to five servings of each daily. A serving can be a cup of raw greens, a medium size fruit or vegetable, or a half-cup of cut up raw or cooked.
A good measure is that a dinner plate should half full of veggies or a half cup of chopped vegetable or fruit, with the rest protein and starches.
Incorporating more whole grains, nuts and legumes, and fish is also recommended.
Using healthier preparation— roasting, sautéing, stir-frying, blanching, and steaming — helps as well as using a healthy oil such as olive oil, or Hover’s favorite, avocado oil. But don’t overcook the vegetables.
Vegetables can be slipped into soups, stews and omelets to help increase intake.
She advised “experimenting with things like different spices, or vanilla or peppermint extract, that add flavor without affecting health.”
The holidays pose a particular calling for following this general advice.
Hover offered “The 12 Days of Parties” with ways to navigate the holidays.
1.Don’t skip breakfast. “Our bodies need nourishment in morning.”
2. Don’t forget about exercise. That may include shoveling your driveway or other chores. Avoid sitting too long. Set an alarm to get moving. Work standing up. “All the new research shows sitting is the new cigarette. It’s just as bad for our health as smoking,” Hover said. Exercising a half hour to an hour a day is recommended.
3. Choose appetizers wisely. Hover advised surveying the buffet table first, and then picking those few items you most crave while still aiming to fill half the plate with fruits and vegetables. Bringing a healthy appetizer to share will help.
4. Drinks are not harmless. Drinks, including alcoholic drinks, contain a lot of calories. Four ounces of regular egg nog has 150 calories while eight ounces of skinny eggnog made with light cream is 85 calories. Drinking light beer or wine spritzers reduces caloric intake.
5. Don’t forget the vegetables, but skip the dip.
6. Don’t overload the plate. Eat slowly and have a conversation. “We’re supposed to be spending with people.” If you’re still hungry pick up one or two of your favorites.
7. Skip the skin (on the turkey). Turkey has fewer calories than most other meat, but it depends on the cut. Four ounces of breast without skin has 152 calories, almost no fat, and lots of protein. “It’s good for you, and your brain’s happy.” A drum stick with its skin and dark meat has 232 calories and 12 grams fat.
8. Look for ways to substitute healthier for less healthy ingredients in favorite dishes. Use two egg whites instead of a whole egg. Use low-fat milk instead of whole. Use low-fat cheese, but not no-fat cheese. No fat cheese is laden with chemicals and does not melt. Substitute dried fruit for chocolate chips.
Asked about recent studies indicating whole fat milk and other dairy products may actually be healthier, Hover said that the Heart Association is very conservative about adopting new research findings, waiting until it has been proven by the test of time and further studies.
9. Have your cake, but don’t have two pieces. Pick what you most like, but remember not all desserts are created equal. A slice of pecan pie has 500 calories. So take a small piece and savor it. A slice of crustless pumpkin has 200 and two small sugar cookies have 130 calories. The dessert plate shouldn’t be as full as the dinner plate.
10. Stop eating.
11. Step away from the buffet table. Savor what you’ve chosen. Turn your back on it. Chew gum. Let your brain catch up with what you’ve eaten. It takes the brain 20 minutes to register that you feel full.
12. Enjoy the holiday season. Enjoy the people you are with. Enjoy eating the foods you love.
Enjoy the holiday scenery of the neighborhood with nightly walks.
The holidays are not just about the food.
