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KM Nutrition SideDish
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Welcome to the first edition of my e-newsletter. The theme
for this newsletter is holiday season food & drink. I hope
you can get some ideas for enjoying your favorite holiday
foods while trying to avoided the dreaded weight gain! It is
perfectly normal to do some indulging during the holiday
season. I personally love all the comfort foods and warm
drinks during the winter and holiday months but I also
realize I have to try my best to balance that with staying
physically active. I hope that this newsletter will give you
ideas for balancing your favorites during this holiday
season.
In this Issue:
Can Weight Loss Stop Type 2
Diabetes?
100 Calorie Holiday Portions
High Energy Hot Drinks
Quick Lunch Idea
Restaurant Food Find: TGIFridays
Online Weight Management
Holiday Offer!
Can Weight Loss Stop Type 2 Diabetes?
If you have fasting blood sugars in the range of 100-125 or
random blood sugars between 140 and 200 then you have
prediabetes. What does that mean? The good news is you do
not yet have diabetes but your body is not quite able to
keep your blood sugars in the normal range. You can prevent
or delay Type 2 diabetes with lifestyle changes. Results
from the Diabetes Prevention Program show that slight weight
loss and regular exercise can reduce the chance of
developing Type 2 Diabetes by 58%. These changes sound easy
but we all know that changing our eating and exercise habits
are difficult. If you are in this situation take advantage
of the holiday discount and sign up for one of my Melt Down
the Pounds weight loss programs to help you reach your
goals!
100 Calorie Holiday Portions
Did you know that if we eat 250 extra calories a day we
could gain about ½ pound per week? If we let that happen
every week we end up with 25 extra pounds in a year! Yikes!
But think of this in a positive way and every 100 extra
calories we cut out will help us lose weight. Here are some
common holiday foods listed in 100 calorie portions to help
you control unwanted weight gain.
Butter 1 Tablespoon
Dinner Roll 1 Roll
Ham Baked 3 oz (deck of cards)
Turkey Roasted 2 ½ oz
Mashed Potatoes (with milk/butter) 1/3 cup
Gravy Homemade ¼ cup
Cranberry Sauce ¼ cup
Scalloped Corn ¼ cup
Green Bean Casserole ½ cup
Pumpkin Pie half of 1/8 of pie piece
Apple Pie a third of 1/8 of pie piece
Wine 4 oz glass
Beer 12 oz Light Beer
Liquors 1 shot (1 ½ oz)
Soda Pop 8 oz
Raw Veggies 4 cups
Veggie Dip 3-4 Tablespoons
Snack Crackers 7 crackers
Wheat Thins 11 crackers
Cheese Ball 2 Tablespoons
Egg Nog ¼ cup
High Energy Hot Drinks: Compare your options!
Did you know that your Latte could have almost 300 calories?
A cappuccino might only have about 100 calories. Whipping
cream on your mocha adds about 80 calories. Flavored coffees
and teas without milk or cream have 0 calories. If you like
the creamy flavor but don't want the calories consider
asking for your coffee drink with low fat or skim milk and
skip the whip cream topping. A hot chocolate drink made with
skim milk instead of whole milk saves you 90 calories! Enjoy
your hot drinks during the holidays in a lower fat version -
you may need to adjust to the taste but you won't miss the
calories.
Quick Lunch Idea
No time to make lunch? No leftovers? Tired of sandwiches?
Try this quick lunch idea . . . Grab some tortilla chips and
salsa, add a piece of fruit and you have a quick, healthy,
and tasty lunch. For 400 calories you could have 2 ½ ounces
baked tortilla chips, ¾ cup salsa and 1 medium apple, orange
or other piece of fresh fruit. If you go with regular
tortilla chips (not baked) just decrease the portion size to
about 2 oz to stay close the 400 calories. Be sure to look
at the Nutrition Facts label to see how many chips equals a
one-ounce serving.
Restaurant Food Find
When you are busy shopping and getting ready for the
holidays there isn't always time to plan meals and you may
end up eating out more frequently. Each month I hope to
share a healthy restaurant meal I have tried. I recently
went to TGIFridays for lunch to try one of their smaller
portioned menu options. The Cedar-Seared Salmon on Field
Greens is fabulous! I have not been able to get calorie
information on this menu item but salmon is rich in omega-3
(which I will have more info on in upcoming newsletters) and
the greens and mushrooms are of course rich in vitamins as
well. If you are looking for smaller portion restaurant
options to control calories TGIFridays Right Portion Right
Price options are a great choice.
Special Holiday Offer for Online Weight Loss Programs!
Good thru Jan 31st
Purchase either the email or phone based Melt Down the
Pounds Program and get a month of Go Long maintenance free!
So, for example, if you start Feb 1st you will have
completed the program, have done one month of maintenance,
and will be feeling great about your weight by summer!! |
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