Professional Documents
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Habits Healthy
KSC Dietetic Interns:
Rachel OConnor Taelin
Lanier
Your Goal
By the end of this session you will have...
1.Identified substitutions for traditional holiday recipes.
2.Discussed lifestyle habits that model a mindful eating pattern.
3.Designed a personalized method to improve your holiday eating.
https://dolesorchard.com/products/pies/
The Cocktail
Party
http://abcnews.go.com/blogs/lifestyle/2013/12/holiday-cocktails-what-to-drink-what-to-rethink/
http://www.thanksgiving.com/recipes/drinks-recipes/cranberry-lime-rosemary-white-wine-spritzer
/
Instructions
1. In 2 short cocktail glasses (or large wine
glasses) add ice, frozen cranberries and
lime wedges.
2. In each glass add equal parts wine and
seltzer water.
3. Lightly stir and garnish each drink with
rosemary sprig.
The Potluck
Potluck Tips
Bring a nutritious dish
Season with herbs/spices
Low sodium broth
Survey all the dishes before
choosing
Dont deprive yourself!
One-plate-wait rule
http://carsonnatural.com/7-simple-rules-for-avoiding-holiday-weight-gain/
https://food52.com/recipes/19730-butternut-squash-brussels-sprout-and-bread-stuffing-with-apples
The Cookie
Swap
http://chefmom.sheknows.com/articles/817007/host-a-holiday-cookie-exchange-party
Sweet Substitutions
Replace sugar with fruit puree
Replace fat with nonfat greek
yogurt or avocado
Choose fresh fruit
Savor the flavor
Prepare fruit based desserts
http://www.food.com/recipe/pumpkin-applesauce-pie-375894
1. Preheat oven to 425 degrees F. Line a 9inch pie shell with the pastry
2. In large bowl, mix pumpkin, applesauce,
and eggs. In another bowl, mix the sugars,
cinnamon, ginger, cloves, and salt and stir
into the pumpkin mixture. Stir in the
evaporated milk and vanilla.
3. Pour the filling into the pastry-lined pie pan,
place in the oven, and bake for 15 mins.
Reduce heat to 350 and bake 45 mins
longer, until filling seems set.
The Feast
Classic Cooking
Cream, butter, meat, oh my!
Deep frying
Saturated fat
https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&ved=0ahUKEwj8tqW-5oPQAhUqxoMKHdJ-BvoQjhwIBQ&url=http%3A%2F
%2Fwww.nytimes.com%2Finteractive%2F2013%2F12%2F15%2Fmagazine%2Fholidayfeast.html&psig=AFQjCNFjYcT5ZtgCk59XfOyCBYrdjSimqw&ust=1477960614175836&cad=rjt
http://www.mykitchenshrink.com/wp-content/uploads/2015/01/Screen-Shot-2015-01-05-at-5.01.40PM-547x420.png
Instructions:
2 pounds parsnips
MINDFULNESS
VEGGIES
FIBER
SALT
FATS
Challenge
Now that youve identified a habit youd like to change, we challenge you to make
that change for the upcoming holiday season!
Thank you!
Handout for you!
More mashers?!
Questions?
References
http://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and
%20practice%20papers/position%20papers/healthimplicationsfiber.ashx
Puget sound kidney center
McGraw Hill
http://www.fruitsandveggiesmorematters.org/thanksgiving
http://www.myfitnesspal.com/food/search