H lth Eating Healthy E ti A Around d th the Holidays! y

MARIA BOURNAS MS, RD, LDN 1720 N. MILWAUKEE AVENUE 847.816.3247 [email protected]

Recent Gallup Headlines  “Three in 10 Now Seriously y Trying y g to Lose    

Weight”- November 28, 2011 In U.S., Self-Reported Weight Up Nearly 20 Pounds Since 1990-November 23, 2011 In U.S., Obesity Rates Remain Higher Than 20% % in i All St Statest A August t 25, 2011 Americans Still Exercising Less Than Before Financial CrisisCrisis July 13, 13 2011 More Than 1 in 5 Adults Obese in Metro Areas Nationwide- March 17, Nationwide 17 2011

Aren’tt the holidays stressful enough? Aren  Holidays are a stressful

time, economically time economically, emotionally and physically.  This year, instead of adding weight loss on top off th thatt stress, t ffocus on maintenance.  Incorporate healthy foods, activities and stress relief tips to ensure ah happy h holiday lid season!!

How can Mariano Mariano’ss Fresh Market help?  Complimentary p y nutritional counseling g to help p

manage anything from weight loss to management of chronic disease.  Complimentary supermarket tours to individuals or groups to learn to navigate aisles and read labels effectively. effectively  Weekly in-store cooking demos and seasonally related nutrition education materials. materials  Bi-monthly services from community practitioners 5-min. massages g and spinal p screenings. g such as free 5

How can Mariano Mariano’ss Pharmacy help?  Friendly, y, knowledgeable g p pharmacists and p pharmacyy

technicians that can answer questions about symptoms and medications.  Low wait times (10-15min) for prescriptions.  Accepting of all insurance plans.  All pharmacists are immunization trained.

What else does Mariano’s have?  NuVal™!

 Easy-to-use, at-a-glance nutrition guidance  Scores range from 1-100  The higher the score, the better the nutrition  Scores listed right on the shelf-tag

The Team of Experts

Development: The Scientific Expert Panel (SEP): *Chair: Dr. David Katz, Yale University School of Medicine *Dr. Keith Ayoob, Albert Einstein College of Medicine Chair: Dr. David Katz, Co-founder and *Dr. David Jenkins, University of Toronto; inventor, Glycemic Index Director, Dr. Francine Kaufman, UCLA; Former President, American Diabetes Association *Dr. Dr. Leonard Epstein, University of Buffalo; inventor, Traffic Light Diet

Dr. Robert Kushner, Northwestern University Dr. Ronald Prior, Arkansas Children’s Children s Nutrition Center, USDA HNRC *Dr. Rebecca Reeves, Past President, American Dietetic Association Dr. Barbara Rolls, Pennsylvania State University Dr. Sachiko St. Jeor, University of Nevada Dr John Seffrin Dr. Seffrin, President & CEO, CEO American Cancer Society Dr. Walter Willett, Harvard University

Maintenance: The Scientific Advisory Board (SAB): *SEP members of the Scientific Advisory Board Dr. Gail Frank, California State University Long Beach

NuVal™ Cont.  Scores are based on a complex p algorithm g that takes

more than 30 different nutrients and factors into account, including the quality of macronutrients (CHO’ pro, ffat) (CHO’s, t) and dh how th these nutrients t i t iinfluence fl health.  The higher the score of the item item, the better the nutritional quality of the food.

The NuVal NuVal™ Algorithm

Generally Favorable Nutrients Generally Less Favorable Nutrients

=

NuVal™ Score

The scoring algorithm is grounded in the 2005 Dietary Guidelines for Americans, FDA/USDA regulations, regulations and evidence-based science

How is this useful?  NuVal™ Scores

Across the A th Nutrition N t iti Continuum  Rating all foods across the

nutrition continuum provides shoppers with the opportunity to TRADE UP FOR HEALTH no matter their h i starting i point. i  Consumers are more effective in

changing behaviors when gradual, gradual incremental changes are made over time, making NuVal™ the perfect p g eating g solution for improving habits

So how can you use this information towards a healthier holiday season?  Use NuVal to trade up p ingredients g in yyour current

recipes  Be mindful of what foods on your table will generally have a higher score (veggies and lean meats) and fill up more on those items.  Limit Li it ffoods d and dd drinks i k th thatt would ld h have a llower score.

What should your plate look like?  Fill half y your p plate with fruits and veggies, gg , ¼ with

lean protein and ¼ with grains.

Tips leading up to the holidays  Watch what you eat.  Avoid the “might as well pig out till after the new year” mentality!  Eating a healthy diet leading up to the holidays will set the pace for the upcoming p g weeks.  Don’t stress the small stuff.  Stress has a negative influence on how our body digests and utilizes foods so it can prevent weight loss and create more frustration. foods, frustration Your family won’t care if you don’t get everything done and have the house spotless.  D Do sweatt the th small ll stuff! t ff!  Stay active and get in as much physical activity as you can in the week leading up to the holiday. It’ll remind you of your efforts and keep stress at bay.

Preparing Food for the Holidays  Swap p ingredients g in yyour recipes. p  Use ¾ oil instead of 1 cup butter in your food.  Substitute applesauce for half the fat in your baking.  Substitute S b i whole h l wheat h pastry fl flour ffor ½ off the h fl flour iin your baked goods.  Use low-fat or non-fat milk instead of whole milk in mashed potatoes.  Cut sugar and fat where you can.  When h baking, b ki use only l ½ the h sugar that h the h recipe i calls ll ffor.  Prepare dishes that are largely made up of fresh fruits and vegetables g so yyou can lower fat and calories of the overall meal.

Avoiding Weight Gain on the Day  Eat breakfast  Many people starve themselves all day so that they can “bank” their calories at night. This often backfires, so that you are ravenous by the time you get to the party and eat everything in sight.  Get moving  Use the opportunity of a day off to do something active with your family or friends.  Play a game of touch football, football go for a long walk while the food is cooking, have a snowball fight!  Walk around the neighborhood and look at Christmas lights!

Avoiding Weight Gain on the Day  Don’t g graze near the appetizer pp table  This easily leads to mindless eating and can really pack on the calories. If you want appetizers, put some in your plate and walk away. away  Eat slowly  Often easier if y you haven’t starved yyourself all day! y  Our brain takes 15-20min to register we’re full and tell our body to stop eating. So enjoy your food slowly. A Avoid id seconds…and d d thi thirds! d !  Fill your plate with everything you want to eat and try to avoid going g g back for more.

Avoiding Weight Gain on the Day  Watch your alcohol calories  Mixed drinks and holiday drinks like Egg Nog can pack over 500 hundred calories per drink, and can induce the munchies!  Instead of jjuice in mixed drinks,, use flavored carbonated water such as Raspberry LaCroix and a wedge of fresh lime.  Choose wine or make wine spritzers by adding in seltzer water.  Have a glass of water in between each cocktail. cocktail  Don’t deprive yourself  If there is a food or dessert that you really like, have some.  Enjoy the company  Mingle, be social and enjoy talking to your family and friends. After y talking g a lot,, it makes it harder to eat as much! all,, if you’re

Low Calorie Appetizers Steak St k and dB Boursin i Wrapped Bells Ingredients: 16 thin sliced grilled steak such as filet mignon (to save time you can use deli roast beef). 1 cup li light ht B Boursin i cheese, h di divided id d 4 oz thinly sliced bell peppers Preparation: 1 spread each steak slice with 1 teaspoon Boursin cheese and top with bell pepper slices. Roll the steak around the bell pepper slices. Yields: 16 pieces N Nutrition ii :C Calories l i 37, T Totall F Fat 2g, S Sat. F Fat 1g, S Sodium di 34 mg, C Carb. b 1g, Fiber 0g, Protein 5g.

Low Calorie Appetizers Creamyy Spinach p Dip p Ingredients: 1 small shallot, peeled 15 5-ounce ounce can water chestnuts, rinsed ½ cup reduced-fat cream cheese ½ cup low-fat cottage cheese ¼ cup nonfat plain yogurt 1 tablespoon lemon juice ½ teaspoon salt Freshly ground pepper, pepper to taste 6 ounces baby spinach 2 tablespoons chopped fresh chives

Preparation: Pulse shallot and chestnuts in a food processor until coarsely chopped. Add cream cheese, cottage cheese, yogurt, lemon juice, salt and pepper and pulse until just combined. Add spinach and chives and pulse until incorporated.

Yields: i ld 2 ½ cups (1/4 ( / cup servings) i ) Nutrition: 54 calories, 3g fat (2g saturated, 1g mono), 10 mg cholesterol, 4g carbohydrates, 4g protein, 1g fiber, 222mg sodium, 102 mg potassium

Tasty Vegetable Side Dishes Baked Sweet Potatoes with Apricot p Ingredients: 8 sweet potatoes (boiled, (boiled Peeled and quartered) 16 oz. dried Apricots ½ cup brown b sugar 1 Tbsp. Cinnamon 1 cup slivered almonds 6 pats of butter (optional)

Preparation 1. 2. 3. 4. 5. 6. 7.

Layer potatoes in single layer in baking pan. Boil dried apricots in 1-2 cups water until soft. Layer silvered almonds over the potatoes. If using i b butter, space out evenly l b between potatoes. Sprinkle brown sugar and cinnamon over potatoes. Pour apricots with juice over potatoes and sprinkle with more cinnamon as desired. desired Bake at 350 degrees for 30-40 minutes.

Yields: 20, 4 ounce servings Nutrition : Calories 191, Fat calories 44, Total Fat 5g, Sat. Fat 1g, Mono Fat 3g, Poly Fat 1g, Sodium 41mg, Carb. 36g, Fiber 5g, Protein 4g

Tasty Vegetable Side Dishes Green Beans with Dried Cherries Ingredients: ½ cup dried sweetened cherries ½ tablespoon bl canola l oil il ½ small red onion, diced (scant ¼ cup_ 2 tablespoons firmly packed brown sugar 2 tablespoons cider vinegar ¼ cup water 1 pound green beans, trimmed Salt to taste (optional)

Preparation Cherry Glaze: • Heat oil il iin a small ll saucepan over medium di h heat. Add dd the h red d onion i and d cook k for 3-4 minutes, or until tender • Add brown sugar to the onions, stir to dissolve. • Add th the d dry cherries, h i vinegar, i and d water. t Si Simmer Mi Mixture t ffor 4 4-5 5 minutes, i t or until the cherries are soft and the liquid has reduced. Green Beans: • Place the beans in a small steamer basket, basket and place the basket in a pot with a tightly fitting lid, above an inch of boiling water. Cover and cook over medium-high heat for about 3 minutes, keeping the beans slightly crisp. Assembly: y  Toss the steamed green beans with the cherry glaze, season with salt to taste, and serve Nutrition: (Serves 4) Calories 140, Protein 3g, Carbohydrate 28g, Fiber 5g, Sodium 10mg, Saturated fat 0g, Polyunsaturated fat 0.5g, Monounsaturated fat 1g, Trans fat 0g, cholesterol 0mg

Additional Resources  USDA Choose my Plate website  www.choosemyplate.gov  Spark People food and activity tracker  www.sparkpeople.com www sparkpeople com  American Dietetic Association  www.eatright.org  NuVal  www.nuval.com  A American i Heart H t Association A i ti  www.heart.org  EatingWell Magazine  www.eatingwell.com

References  http://www.gallup.com/poll/150986/Lose-Weight-

Americans-Rely-Dieting-Exercise.aspx  www.eatingwell.com  www.nuval.com