Saturday I had the pleasure to informally talk about nutrition to a group from Legion Fitness & Development.  It is a boot camp-style group (although I don’t think that’s quite the right term for what they do) who had just finished up a two hour special training.  We met over breakfast.  I decided to talk about a few tips for the holiday eating.  I thought you might enjoy these tips, too.  They bring together a few of the things we’ve talked about this year.

1. Decide where you want to spend your calories. If I love chocolate cake, why would I spend my calories munching on sugar cookies just because they are there?  Those sugar cookies can add up quickly to additional miles I’ve got to run to keep them from attaching themselves to my hips.  Think about those special foods you love and only get this time of year.  Those are the places to spend your calories rather than on every day foods you eat out of stress, boredom, to make someone else happy, etc.  Plan ahead of time what those foods are and how much of them you can eat.  Then, stick to your plan.
2. Use a smaller plate and check your portion sizes.  If you can, serve yourself on a smaller plate.  We eat first with our eyes and that will give your brain a queue that there is a lot of food on your plate.  If necessary, sneak a dessert plate for your main course and wash it off before dessert.  Also, remember you can use the palm of your hand to monitor portion sizes.  Your palm (not fingers, too) an inch high is about 3 – 4 ounces of protein and also a good marker for starchy vegetables (potatoes, corn, sweet potatoes, etc.).  And, remember – we live in a society of abundance.  Don’t take a bunch of extra food because there might not be enough.  For most of us, there will be enough left over for second and third servings both on the big day and in the days after.  We tend to eat what is on our plate.  Shortcut over-eating by having less on your plate in the first place.
3. Give yourself a gift. One of my favorite presents each year is a gift I give myself on Christmas – a workout.  I make a point of going for a walk or run early in the morning – before breakfast and opening gifts.  This gives me time to reflect on the day ahead and a chance to count my blessings (its also fun to be out and see the neighborhood kids trying out their new toys).  Take some time for yourself and get in a workout.  It only takes 20 to 30 minutes.  Get out of the house and take a walk or run.  You can go alone or take someone else who needs a break with you (maybe the dog?).  A workout is a great escape from the craziness that may be going on and a time to hit the pause button.  Then, you can return refreshed and ready to go.

I hope you have a special holiday season.

Grab a pencil and some paper because its time for . . . The Apple Test!  OK, a pencil and paper are not required for this simple test.  But, the Apple Test can help you determine if you are really hungry, craving something or about to eat for another reason.

Personally, I love apples – they are one of my favorite snacks, especially with some Valencia peanut butter.  Many times I will choose an apple for a snack.  But, sometimes I want something else.  Other times I’m not sure if I want a snack because I’m stressed, bored or just don’t want to do the work I need to get done.  That is when the Apple Test comes into play.

If you are wanting to eat but are not sure if you’re hungry or not, ask yourself “if it were an apple, would I still eat it?”  If the answer is “yes” you’re probably hungry.  If the answer is “no” then something else is going on that is triggering you to want to eat.  Try to figure out what the trigger is and deal with it rather than going for that _______ (fill in the blank of your favorite snack food).  If you eat rather than dealing with the issue that is really bothering you, that issue will still be there once the food or drink is in your tummy.

Of course, you can choose something other than an apple – just be sure it is a good choice that you like but is also good for you.

Another tool to use when you are trying to decide if you’re really hungry is a website called License to Snack.  (It requires Java, so if you get a blank screen, you’ll need to install Java first.)  When it loads, click on the “Consumer” sign, then on “Maps and Guides.”  Next, click on the tab “Roadmap to Snacking.”  It will ask you some questions to help you decide if you are really hungry or thinking of eating for another reason.

I hope this helps head off some unnecessary snacking so you can save those calories for something you really, really want.  At this point, I’m saving my snacking calories for some dessert at the Houston Racing Triathlon Club holiday party Saturday night!

I hope you had a happy Thanksgiving and are getting into the holiday spirit!

At this time of year, it seems like my to do list gets so much longer.  Sometimes, I don’t include time in my day to eat.  However, one meal I always get in is breakfast.  Time and again, research has shown the importance of breakfast for weight maintenance as well as for providing energy to do the things you want to do.  I know that breakfast is a challenge for many people; I have a few ideas in mind I’ll be sending out in the newsletter about how to squeeze in a good breakfast. And, here’s the first. . .

One of my favorite “fast foods” is Planters Nuts Daybreak Blend.

These little packets pack a punch.  There are several varieties including my two favorites: Chocolate Oat Trail Mix and Berry Almond.  These are great for breakfast for a few reasons:

• Quick to grab.  Just reach in, grab a pack and you’re out the door.
• Portable.  The travel pretty well.  However, if they get smooshed, the granola will become small pieces rather than chunks.
• Yummy with yogurt.   Grab a bowl, pour in some yogurt, add the Daybreak Blend of your choice and stir.  Amazingly yummy and fast breakfast.
• Great mix of carbs, protein and good fats.  The Chocolate Oat Trail Mix has 190 calories, 24 grams of carbs, 5 grams of protein, and 10 grams of fat.  Yes, it is higher in fat, but the fat comes from nuts; the two of the first three ingredients are peanuts and almonds.  This mix of carbs/protein/fat will help fill you up.
• Good to have on hand as a snack.  I’ll keep some of these at my desk as well in case I need something quick to eat without spending a lot of calories.

I’ve found them at Target in the aisle with the nuts.  I know they are widely available – so look for them in your store.

Remember – breakfast is the most important meal of the day.  Be sure and get yours!

Do you still have Halloween candy around?
That candy has been hanging around for a couple of weeks.  If it is still around the house and tempting you, do one of two things: throw it out or donate it to charity.  Yes, I said throw it out.  At my house, I say “better in the trash than on my hips.”  Personally, I’d rather not have the temptation.  With the holidays coming up most of us don’t need the extra calories and temptation hanging around.  I’d rather save those calories for the Thanksgiving desserts next week.  YUM!

Schedule a Thanksgiving Workout
Over the past few years, John (my Hubby) and I have started doing a Turkey Trot Thanksgiving morning.  Now, it has become a tradition with us and a few friends to start our Thanksgiving with a run Thanksgiving morning.  Honestly, I can’t think of a better way to start a day in which we should be giving thanks.  When I was training for my first marathon, and when I met one of my best friends, Theresa, we started talking about why we run.  Well, one of the reasons that motivates me to run and do triathlons is simply . . . because I can. I am thankful that I have two arms and two legs that work, and a mind that is capable of making them swim, bike and run.  So, on my Thanksgiving morning run, I think about how thankful I am for my health, my body, my family and friends.  It is a great way to start the day on a positive note.  If there isn’t an official Turkey Trot in your area, plan to start the day with a walk or run.  Get some friends and/or family and/or the family dog involved and make it a tradition.  Need more motivation, spend a few minutes getting to know Dick & Rick Hoyt, or about Rick Hoyt Can, or about the Challenged Athletes Foundation (this video is a call for donations – don’t feel obligated, but learn about how others are dealing with their challenges).  And, get out that door Thanksgiving morning – even if it is only for 10 minutes – and think about all you are thankful for.

Now, about those Thanksgiving dinners. . .
I did a talk last week and people kept asking about “healthy” substitutions for favorite desserts and holiday items.  I told them there are things that you only get once a year.  Enjoy them – just enjoy less of them.
Honestly, I’ll be baking pies next week.  I use – gasp – REAL BUTTER in my pies.  When I’m cooking for special occasions, I don’t scrimp.  What I do is have a smaller piece or serving than usual.

Here are a few things to keep in mind while thinking about those Thanksgiving dinners.  Remember: you can also mentally rehearse these ideas before you head to the Thanksgiving table.

• Take a spoonful of each food you want.  Try them and go back for more if you are still hungry (wait 10 – 20 minutes before going back for seconds).
• Take only those foods you know you love or are new to you.  Why spend calories on food you don’t love?
• Leave white space on your plate.  You don’t have to fill every inch of your plate.  Leave some room between food items.
• Use a smaller plate for your main course.
• Before heading back for seconds, ask if you are so full that you couldn’t comfortably take a 10 – 20 minute walk around the neighborhood.  If you’re too full, pack that extra serving to take home and eat later.
• Take half a serving of only the desserts you absolutely love.  If there is a new dessert, take a serving that is only bite or two to decide if you really want to spend your calories on it.
• Split a dessert with someone else.
• Take a walk after the meal rather than heading to the couch to fall into a food coma.  If you still want to nap after the walk, go for it.  At least you’ll know you’ve already worked off a few of those calories.

I hope you and yours have a happy Thanksgiving!

Thanksgiving is three weeks away.  It seems so close.  There is so much to do to get ready!  The holidays tend to be filled with fun, food, family. . . .and STRESS!  All of these things can lead to over-eating when the big day comes around.  But, you don’t have to resign yourself to over-eating at Thanksgiving dinner.

A lot of preparation goes into Thanksgiving.  You can also mentally prepare yourself for those meals in advance to help set yourself up for success when the day arrives.  Here are some ways to help mentally prepare yourself for a healthy meal without coming away feeling as stuffed as that turkey (or tofurky).

• Think about those foods that you only get during the holidays.  Decide how much of them you’ll eat ahead of time.  Rather than spending your calorie bank account on foods you can get more frequently, spend those calories on these special foods.
• You don’t have to go into major calorie overdraft with your calorie bank account.  In the week leading up to the big meal (or meals), eat a little less at each meal than you normally would.  This “deposits” a few calories at each meal into your calorie bank account that you can use on the big day.
• Mentally rehearse how much you will eat and drink.  Think about how the food is served (at the table passing or buffet-style).  Envision yourself putting the food on your plate – and putting on a little less than you normally would.  Make the experience as vivid as possible – smell the smells, hear the sounds, etc.  This mental rehearsal will ease the decisions you have to make when you’re actually in the situation.
• Think about leaving some “white space” on your plate.  It doesn’t have to be filled to over-flowing.  You can always go back for more if you are still hungry.
• Use smaller plates rather than the big dinner plates.  Use one for salad and another for the other items.
• Take a taste of each food knowing that you can go back for those you really enjoyed later.
• And most importantly, remember to give thanks for all the wonderful food you have.

I know I’m looking forward to Thanksgiving.  I’m also going to keep these tips close at hand in the next couple of weeks to help prepare for the big day.  I hope you find them helpful as well.

I can remember being a kid and thinking how slowly the days moved along.  It seemed like Christmas was f-o-r-e-v-e-r away.  Now, I’m experiencing what those adults would tell me – “You mean its already October?!?!  Where did the time go?”  Of course, from looking at the stores you would have thought it was October in early September with the appearance of the Halloween decorations and. . .the CANDY!  YIKES!!!

Actually, rather than a scary experience, Halloween can be a great time for you to practice for the other holidays that are right around the corner.  This is a time when you can prove to yourself that you can pass by the candy without eating it, or only have a piece or two, rather than the whole bowl or bag.  I’m not saying Halloween candy is “bad” – I don’t like to assign labels to foods.  I’m saying that it is one of those things you can include in moderation in your diet.  However, managing that “moderation” part is the trick.

Here’s some tips for dealing with the candy:

• If you’re buying candy for trick-or-treaters, don’t buy it until right before the 31st.  If it is not in the house, you can’t eat it.
• Buy candy you don’t like.  If you don’t like it, there is less of a chance you’ll eat it.
• Hide the candy out of sight.  If you don’t see it, you’ll be less likely to eat it.  Also, put it in a place you don’t normally go (the laundry room or a guest bedroom closet for example).
• Don’t open the bags.  A sealed bag is much less tempting than an open bag.
• Tell yourself “That candy is for the kids, not for me.  I’m not going to eat it.” each time you are tempted.
• If you’re really tempted, think about how you’d feel after eating it.  Often, when we eat something we think we shouldn’t we experience feelings of guilt, etc.  Thinking about the consequences before having the candy can help avoid eating it in the first place.
• If you really, really, really want a piece or two, take only what you are going to eat out of the bag, put the bag back up and go sit down while you eat it.  Don’t do anything else while you’re eating it, but focus on the taste and feel of the treat in your mouth.  If you really focus on and enjoy the experience, a piece or two may satisfy you.  And, if you’ve put the bag up, you have to make the decision to go back for more.
• If you do have a splurge and eat more than you intended, think about why and what you’d change to avoid doing it again in the future.  Then, get back on track with your healthy eating.

Managing the temptations of Halloween candy proves to yourself that you can do it.  This will make managing the temptations to come in the next couple of months with Thanksgiving, and other holiday parties easier.

A couple of weeks ago, I talked about planning your food for the next day.  If you are taking food to work or school (or even with you to have after a workout), you need to be confident that it will stay at the appropriate temperature.  In food safety, they talk about the “Food Temperature Danger Zone” which is between 40 and 140 degrees Fahrenheit.  You don’t want your food in that “danger zone” more than two hours total (remember the prep time and time sitting on the counter counts).  If food is left in the “danger zone” longer than two hours, there is increased chance for bacteria and other organism growth which can lead to food poisoning.  When thinking about transporting your food, there are two things to consider: the containers the food goes in, and the container for the containers.

Food Containers
Lots of options are available from the standard Tupperware/Ziploc/Glad lines of bags and containers to things a bit more fancy.  I’ve heard rave reviews about lunch bento boxes.  They have multiple little boxes that fit together for easy transport.  Here is another one called laptop lunches.  I saw the Fit N Fresh containers at the American Dietetic Association conference last year and was very impressed.  They have containers for preparation (marked with serving amounts) as well as really cool storage boxes with ice cores to keep the food cold.  In example is the “breakfast chiller” that has a container for your cereal, milk, a re-usable ice ring that goes around the milk, another container for fruit or something else and a spork.  All these things fit neatly together.  The Fit N Fresh line is available at Target, Bed, Bath and Beyond and other retailers.  The important thing is to find containers that work for you and your food.

Food Container Transport
Once you’ve got your food in their containers, you need to transport those containers.  If you need a cooler or lunch box to carry food, now is the time to start looking.  Since it is back to school time, most of the big box retailers have lunch boxes stocked.  As with the food containres, there are a lot of options out there.  When thinking about transportation, consider how much food you’ll be taking on a daily basis, the sizes and shapes of the containers, and how long the food will need to be kept cool.  I typically carry a lot of food when I’m at school for a full day (yeah, I know this is a surprise).  This is the cooler I got last year at Target.  I wanted something large because I’d been having to carry two smaller ones and something that would keep everything cold if it sat in the hot car for a couple of hours.  I’ve been really happy with the Arctic Zone cooler (my only complaint is that the strap isn’t adjustable and there isn’t a handle in case you don’t want to use the strap).  I still have my smaller, lighter ones to use on days when I don’t have that much or will be straight to school.  So, you may want to look at getting a couple.  And, don’t forget the re-usable ice packs to keep the food cold.  If you don’t want to use those or have odd shaped containers, put some ice cubes in plastic bags and fit them in the cooler (you can empty and re-use the bags, too).  Sometimes I use both.

A final note. . . .
The easiest way I find to be sure my food makes it out the door with me is to pack the night before – either physically or mentally.  If you pack the food then forget to take it, put your keys with the food in the fridge.

One of my favorite books is Mindless Eating by Brian Wansink, PhD.  In it, he talks about a lot of ways we eat without thinking.  He has a lab at Cornell that allows him to do all sorts of research around eating.  Working in his lab would be one of my dream jobs.  Anyway, in one chapter he talks about how our stomachs can’t count and can’t do math.  Basically, our stomachs don’t count calories, they count volume.  And, our memory isn’t good either.  Do you remember how many chips you ate last time you went for Mexican food?  What about how many slices of bread at your favorite restaurant before your entree arrived?  I hear some of you saying “I eat until I’m satisfied/full.”  Well, most of us aren’t good at stopping when we’re satisfied or full either.  Or, we get distracted and don’t pay attention to those cues.  We tend to stop eating when the plate is empty.  That is unless you’ve decided (remember – eating is a decision) “I’m going to eat half that slice of cake” and stick to it.  This brings up the importance of only putting the amount on your plate that you want to eat.

Here’s an example from the book.  Dr. Wansink and his research team wanted to see how much people would eat if their visual reference was disrupted.  They created the “bottomless soup bowl.”  This is a soup bowl that continuously stays at the same level.  If you said, “I’m only going to eat half the bowl” you would never reach the half way point.  They had four seats at the table, two were normal 18-ounce bowls and two were 18-ounce “bottomless soup bowls.”  People were seated and given 20 minutes to eat.  At the end of 20 minutes, they were asked how full they were on a nine point scale.  The remaining soup from all bowls was then measured to determine how much they actually ate.  Here’s what they found.  Those eating out of the normal bowls ate about 9 ounces of soup.  They estimated eating 123 calories when in reality they had eaten 155 calories.  Most of these people had stopped eating by the time the 20 minutes were up.  However, most of those with the “bottomless soup bowls” were still eating when the 20 minutes were up and typically ate around 15 ounces – two thirds more than those with the normal bowls.  However, some ate more than a quart – more than 32 ounces of soup!  On top of eating more, those with the “bottomless soup bowls” didn’t report being anymore full than those with regular bowls.  They estimated eating 127 calories when in reality they had eaten an average of 268 calories – a difference of 141 calories!

Why the fuss over 141 calories?  Back to the title – our stomachs don’t do math.  We can’t tell how many calories we’ve eaten after the fact.  Most of us aren’t good at paying attention to our fullness cues.  If you overeat 300 calories per day (just for example 100 extra calories at breakfast, lunch and dinner), you’ll gain a pound about every 11 1/2 days; that’s almost 32 pounds in a year.  Our bodies are very precise at managing calorie balance.  If you want to manage your weight, you have to stay on top of the calories going in and out.  Here’s a quick recap of some past newsletters to help: