Are You Ready for the Holidays?

A study suggests that Americans probably gain only about a pound during the winter holiday season – but this extra weight accumulates through the years and may be a major contributor to obesity later in life.This finding runs contrary to the popular belief that most people gain from 5 to 10 pounds between Thanksgiving and New Year’s Day.This is the conclusion reached by researchers at the National Institute of Child Health and Human Development and the National Institute of Diabetes & Digestive & Kidney Diseases. The results of their study appeared in the March 23, 2000 issue of the New England Journal of Medicine.Here is a fun quiz you can take to see how much you know about avoiding weight gain during the holidays.1. How many excess calories does it take to gain one pound?a) 1500b) 2500c) 3500d) 45002. Skipping meals is a good idea to conserve calories.a) trueb) false3. How many grams of fat will you avoid eating by removing the skin from a 3-ounce serving of turkey breast?a) 1b) 4c) 6.64. What does a 3-ounce portion of turkey look like in relation to size?a) deck of cardsb) one set of dicec) man’s shoe5. These holiday treats are fun to bake, but can really add up in calories because it is hard to eat just one. (Fill in the blank.) ________.6. According to the American Institute for Cancer Research, you should fill up about 2/3 of your plate with:a) plant foods such as whole grains, beans, vegetables and fruitsb) lean meat or fishc) dessert7. Eating plenty of (fill in the blanks) ___?and ___ will help you eat less fat and more fiber. You will feel fuller on fewer calories.8. According to the National Weight Control Registry, people who lost 30 pounds or more and kept it off for at least a year did one of the following on a regular basis:a) Exercised on a regular basisb) Watched TVc) Followed fad dietsAnswers:1. c, 2. b (skipping meals will lead to over-eating), 3. c, 4. a, 5. cookies, 6. a, 7. fruits and vegetables, 8. a.Congratulations! You know the basics for keeping weight off during the holidays. Increase your activity and moderate the amount of high-calorie foods you eat. Offset the extra calories with more activity - see the suggestions below.Activity                                                     Calories Burned/HourStanding in line to see Santa                                 85Wrapping gifts/writing Christmas cards        150Building a snowman                                                160Dressing for a party (from shower to shoes) 160Trimming the Christmas tree                              160Preparing a Christmas meal                                170Christmas shopping                                                175Christmas caroling                                                 180Cleaning house (dusting, vacuuming, mopping) 180Putting up outdoor lights                                     215Grocery shopping                                                   240Dancing at a party                                                  270Carrying groceries upstairs                               545*Calorie estimates are based on one hour of total activity for a 150 lb womanSubmitted by Neva Cochran, MS, RD.

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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