Holiday & Eating|healthy menu & diet control

• Enjoy your meal to the fullest and relax while eating. Do not rush and let your brain catch up with your stomach. You may not be as hungry as you think! Our brains tend to take about 20 minutes to register that we are full. Try telling that to yourself.
• Chew as many times as you can. Savor every bite of your food. Avoid gulping it down. There will be plenty to go around, and if not, there's always dessert!
• Take a break and do something else once your meal is done and see how hungry for dessert you really are.
• Keep your hands out of the cookie jar unless you are sitting down casually with a glass of milk
• Drink more water. It will fill you up a little bit, but it also flushes out germs and keeps you healthier. Try to maintain a habit for a longer period of time.

• Don't try to diet. Your goal should be to maintain weight, not lose it
• To avoid overindulgence in high-fat fast food when your days become hectic, you can pre-plan several quick, healthy meals and have them readily available for reheating.
• Don't try to cut out high-fat holiday favorites like eggnog and candied sweet potatoes. Choose small portions and fill your plate with lower fat choices, such as apples, cranberry dishes, baked squash, pumpkin, breads, and pastas.
• Eat something before going to an event with alcohol because the effects of alcohol are felt much more quickly on an empty stomach and can lead to overeating and over drinking. Also make an habit of drinking one glass of water before each glass of an alcoholic beverage.
• Center entertainment around non-food events such as ice skating, renting a holiday movie, or singing carols.

• Don't stuff the turkey with the dressing, as it absorbs much of the fat. Bake it in a covered casserole instead.
• Saute onions and celery in a small amount of butter/margarine, i.e., 1 tablespoon. Use chicken or turkey broth for additional moisture.
• Roast the turkey on a rack so the fat drips away from the bird.

• Make pumpkin pies with canned, evaporated, skimmed milk
• Use half the amount of sugar in the recipe - substitute brown sugar for the white, as it's more flavorful.

• Mash the potatoes with chicken broth and canned, evaporated, skimmed milk.
• Use pineapple and/or orange juice thickened with corn starch as a glaze for carrots or sweet potatoes. (I add a pinch of pumpkin pie spice to the glaze.)

• Sprinkle hot vegetables with dill for flavor instead of butter.
• Use low fat canned cream soup in the traditional green bean casserole.
• Use all fruit spreads on rolls vs butter or margarine OR, SKIP THE ROLLS due to so many other "bread" items, i.e., stuffing, sweet potatoes, whipped potatoes, etc.

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