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Welcome. Lunch and Learn: ~To Your Health~ Pamela Ayoub. ~Disclaimer~. Pam is not a registered dietitian or certified health professional. This information is a collection of her personal research and philosophy of health.

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Welcome

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  1. Welcome Lunch and Learn:~To Your Health~ Pamela Ayoub

  2. ~Disclaimer~ • Pam is not a registered dietitian or certified health professional. • This information is a collection of her personal research and philosophy of health. • Please consult a physician for specific information regarding any medical conditions or health concerns.

  3. Agenda Party Tips Say No to Food Pushers High Cal Beverages Lower Cal Beverages Healthier Party Foods Bring a Healthy Dish to Party Party Foods to Skip Do NOT Deprive Yourself Holiday Baking Tips Physical Activity Health Club Reimbursement Area Health Clubs Links

  4. Party Tips (1 of 2) Never arrive starving - eat a light meal before you get there. You’ll still be hungry enough to enjoy some of the foods, but no so hungry you overdo it! Small chicken breast over salad, drizzled with balsamic vinegar An apple with a spoonful of peanut butter Handful of carrots with hummus Arrive to the party and socialize for 15-20 minutes before getting to the food.

  5. Party Tips (2 of 2) Do NOT stand over the food spread and pick at it all night. Fill a small plate then move away from the food Focus on the social aspect during the event rather than the food selection Be a picky eater! Choose only the foods you really want and pass up the same old that you can get anytime. Pick a few of your favorite items, then fill the rest of your plate with fresh fruit/veggies/whole grains

  6. Say No to Food Pushers! Some people will try to force the unhealthy fare onto you, here are ways to deal: • Be upfront with your desire to eat healthy, even throughout the holidays • Eat a smaller portion of the food offered • Decline the food by saying you are full and will have some later • Ask to have the food packed up so you can bring home to enjoy later, then share at home or discard • Be assertive and just say, “No Thank You”!

  7. High Cal Beverages Alternate alcoholic beverages with water, this will also keep you from overeating Avoid drinks made with cream, whole milk, or half-n-half Limit drinks made with fruit juice Keep in mind that some beverages are very high in calories: Eggnog(w/o alcohol): 350 calories Light eggnog has 240 calories Hot cocoa(w/o alcohol): 320 calories White Russian: 355 calories Margarita: 410 calories

  8. Lower Cal Beverages No matter the calorie content of beverages It is good practice to alternate alcoholic beverages with water This will also keep you from overeating Some beverages that contain less than 200 calories: Light beer, 12 ounces: 100 calories Regular beer, 12 ounces : 150-175 calories Glass of wine, 4 ounces: 100 calories Martini: 185 calories Champagne: 180 calories Mojito: 180 calories Sparkling cider: 140 calories Great sparkling drink: club soda with a splash of juice (cranberry, orange, or pineapple). Very low-cal and tasty!

  9. Healthier Party Foods Shrimp cocktail Bacon wrapped scallop Fresh cut veggies with dollop of low-fat dip, hummus, guacamole, or salsa Fresh cut fruit with yogurt dip Leans meats: turkey, chicken satay, lean beef Whole grain breads, pitas, and crackers Low-cal dip: mix plain fat free yogurt with salsa Piece of fruit wrapped in thin strip of prosciutto

  10. Bring a Healthy Dish to Party • Volunteer to bring a veggie or fruit platter with low-fat dip • That way you know there will be somethinghealthy at the party • Easy Knorr Dip: • 1 pkg (10 oz.) frozen chopped spinach, thawed and excess liquid pressed out • 16 oz container of reduced fat or fat free sour cream • 1 cup of reduced fat Hellman’s mayo (green lid with 20 Cals/Tablespoon) • 1 pkg. Knorr Vegetable Soup Mix • Combine all ingredients and chill for 2 hours. • Serve with chopped veggies (cucumber, bell peppers, celery) or whole wheat crackers or pita bread. • Link for recipe: • http://www.us.knorr.com/kitchen_DisplayRecipeMRS.aspx?id=6200$1&con=1 No one will know this is a low-fat version of the original recipe!!

  11. Party Foods to Skip Mini quiches, mini eggrolls: typically 200 cals per each Mini sausages and processed high fat meats Pigs-in-a-blanket (6g of fat each!) Fried foods: chicken wings, fried dumplings, fried mozzarella Full fat dips Creamy casseroles Full fat cheeses, cream cheese dips, whipped cream Heavy desserts: Choose something you only get this time of year and have a small portion, and skip the ones that are available year round!

  12. Do NOT Deprive Yourself Allow yourself to have the holiday specialty dish or treat You’ll be satisfied that you allowed yourself to have it, otherwise you might overeat other items while avoiding the one thing you really want! Indulge in a reasonable amount, don’t overdo it Have 1 or 2 of your favorite cookies or a helping of your favorite family dish. Choose to have healthier foods along with the treat Drink plenty of water or hot herbal tea

  13. Holiday Baking Tips Ways to cut the calorie/fat count of holiday baked goods:

  14. Physical Activity Important to stay active throughout the holiday season Helps reduce stress Counteract some of the extra calories from seasonal treats A healthy routine is good for your heart, digestion, and complexion!

  15. Health Club Reimbursement Health Club Reimbursement of up to $250 per calendar year. CPS-547 Can submit online, via fax, or mail. Link for fitness reimbursement request: http://166.27.49.157:8080/fh_eforms/Forms/bldAAAAB/FITNESS_REIMB/init.jsp?1228863461939

  16. Area Health Clubs An Eligible Fitness Center has cardiovascular equipment, muscular conditioning equipment, and aerobic conditioning training programs. All of the gyms listed below qualify for CPS-547. Planet Fitness: http://www.planetfitness.com/ LA Fitness: http://www.lafitness.com/Pages/default.aspx Gold’s Gym: http://www.goldsgym.com/ Loggerhead Fitness: http://loggerheadfitness.com/ Oxygen Health and Wellness: http://www.oxygenhealthandwellness.com/ Curves: http://www.curves.com/ Lady of America Fitness Center: http://www.ladyofamerica.com/index.asp Stayin’ Alive Fitness Center: http://www.stayinalivefitness.com/

  17. Links Hungry-Girl Holiday Party Survival Guide: http://food.yahoo.com/blog/hungrygirl/181/hungry-girl-s-holiday-party-survival-guide;_ylt=Ai2iOhvGgUMIjknWPdl.yhxIY.Y5 Healthy Recipe Substitutions: http://www.mayoclinic.com/health/healthy-recipes/NU00585 Smarter Food Court Choices: http://weightloss.about.com/od/diningout/a/foodcourt.htm Healthy Holiday Recipes: http://www.delish.com/recipes/cooking-recipes/healthy-christmas-holiday-kashi-recipes?gt1=47006 10 Tips for a Healthier Holiday Meal: http://weightloss.about.com/cs/moretips/l/aa121802a.htm 6 Ways to Say No to Food Pushers: http://weightloss.about.com/od/emotionsmotivation/a/foodpushers.htm

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