NEW CASTLE —
Put down that cookie and pay attention!
What I have to say is not delicious, fluffy or sweet, but it needs to be said. It is my holiday hope to help you make balanced choices.
Eating less fat means eating less calories. So be prepared to cut out fat somewhere else in your diet during the holidays if you’re determined to continue to eat that cookie.
One of my registered dieticians for the Dean Ornish Programs reiterated to our last Spectrum class the “fat facts” of eating.
“Fat has more calories per teaspoon than any other kind of food,” said Rochelle Rashid-Nebel. She reminded us that a serving of two pats of butter has 200 calories, the same amount as six cups of broccoli. Now isn’t that a punch to the stomach — or perhaps I should say an addition to the stomach if you aren’t careful.
During the holidays when you’re eating more of those favorite snacks and desserts that have added fat, choose reduced-fat options in other ways wherever you can. Cut back on the bacon, butter, lard in cooking.
Even reduce the use of olive oil, which is considered a “healthier fat.” Olive oil contains 120 calories per table spoon. Cook with nonfat cooking spray or veggie broth instead through the end of the year. (You may just create a new habit for the new year.)
You don’t have to eat six cups of broccoli, but “butter versus broccoli” demonstrates the difference in the volume of foods you can consume per calories. So eat more foods naturally lower in fat, or eaten without added fat.
I’m not saying that we should start a new tradition of serving platters of decorated holiday broccoli — although broccoli is green, so it could carry the seasonal theme nicely.
The research has proven clinically that most fats promote inflammation and raise cholesterol levels. Added dietary fat has proven to be a strong link to increased risk of coronary artery disease, diabetes, stroke and many cancers, or other chronic diseases. We face these health threats and looming weight gain, and we still indulge during the holidays.
I don’t want to be a buzz-kill to your festivities, but when it comes to overindulging, I invite you to use some common sense about how much refined sugars and fats you are consuming. Remember refined sugars turn into fat.
To choose wiser, go for the veggie tray (go light on the dip) more than the cookie tray. You will be doing yourself and your health status a favor.
Cooking and baking in your own kitchen offers you more control over the amounts of added fats and sugars you are preparing foods with. So consider these suggestions to compensate for the extra indulgences that will tempt you, just through the holidays.
Use nonfat cooking spray on the cookie sheets, and substitute prune puree or apple sauce for added butter or oil in your recipes.
Changing-up your cooking style to low-fat alternatives in your meal plan can really balance those daily calories, off-setting desserts and high-fat dips when eating out. To achieve that balance switch to egg beaters for breakfast cooked in non-fat spray.
Cut out the breakfast meats. Don’t butter your toast. Use mustard instead of mayo or Miracle Whip on your lunch sandwich. Cut full-fat dairy products back to use 2 percent, 1 percent or skim milk instead.
Also, look to garlic and onions, or garlic and onion powder, Mrs. Dash or other salt subs to bring out the natural flavors in foods instead of adding fat to your dinner.
Don’t butter the mashed potatoes. Add less cheese to the cheesy potatoes, or choose low-fat cheeses. Do your best to limit packaged foods like crackers and chips, or other snacks, if you are choosing to more eat gravies, pies and cookies.
You’ll be the one weighing-in with your choices soon enough. The scale will be waiting for all of us Jan. 2.
NEW CASTLE —
Put down that cookie and pay attention!
- Healthy Living: Lori Brothers
Lori Brothers: Play with names — not with your food
Do you remember being told, “don’t play with your food” when you were a child? Or maybe you’ve said this to your own children or grandchildren. I’ve heard stories about kids slipping food under the table to the dog or stuffing Brussels sprouts into their pockets to get out of the pain of eating them.
Lori Brothers: Wellness a growing trend among those over 50
The power of choice that the explosion of Internet information has generated is moving us as a culture in a direction to examine who we are and what we really value.
Lori Brothers: Peer pressure a lifelong challenge
It is a misconception to assume that peer pressure is limited only to adolescents and teens. Peer pressure comes in all stages of life.
Lori Brothers: Who’s got your back? You do!
How would you like to stop your lower back pain or that recurring stiff neck? How would you like to feel better? Did you ever consider remodeling your back and spine? Is that like remodeling your kitchen? Sort of.
Lori Brothers: Stuck? Embrace review of yourself
Do you feel stuck? Apathy, a state of non-caring and non-doing, can be a negative force that undermines your ability to successfully meet your intentions and goals. Apathy can contribute to unhappy and unaccomplished living.
Lori Brothers: Up your metabolism, exercise to get ready for bathing suit season
Rev your metabolism! Spring is almost here. It’s time to shed those winterypounds. Try not to cringe at the thought. Metabolism is the rate at which your body burns calories.
Lori Brothers: Grow your strengths, not your laments
I clearly remember learning the concept of negative numbers in elementary school. The lesson was focused on subtraction. On the wall, above the coat cupboards, similar to a wallpaper border, was the number line.
Lori Brothers: Purpose, passion can pull you away from appearance preoccupation
Please keep in mind, what you see in the mirror is totally up to you. The deluge of messages influencing our self-image can be overwhelming. The media, society, internal psychological and social variables and family dynamics play a major role in how we develop our self image, contributing to how you see and feel about yourself.
Lori Brothers: Waffles or pancakes? Throw in a little whole grain flour either way
I’ve never been a pancake eater, but occasionally I enjoy a fresh waffle — like the half of buckwheat waffle I recently ordered, Egg Beaters on the side.
Lori Brothers: Lifestyle changes can tame acid reflux
Acid reflux can be triggered by a number of factors, including certain medications, foods or even stress. If you’ve ever suffered with a bout of acid reflux, it can be more than just uncomfortable.
- More Healthy Living: Lori Brothers Headlines
- Lori Brothers: Play with names — not with your food