1. Stay Focused On Your Nutrition Plan
Look at your calendar. Remember Thanksgiving Day and Christmas Day is just that- ONE DAY. The rest of days between these two days are regular days that you need to be eating according to your nutrition plan with particular focus on adequate protein and fluids. Remember, these are holidays, not HoliWEEKS or HoliMONTH so don’t let the season be a “the reason” for you overindulging. Be consistent in keeping your food log.
2. Stay Clear of Sweets and Sugars
Don’t forget- even if you’ve never had dumping syndrome you still may be prone to it depending on what you eat. Choose foods low in sugar. Adapt some of your holiday recipes to include Equal or Splenda in place of sugar. Both have websites that offer free holiday recipes. Make sure you check the nutritional information and stick to YOUR appropriate portions. (The Splenda Pumpkin Pie tastes like the real thing- your serving should only be ½ of a slice or ½ of what they consider a serving. ½ slice will provide 4 g fat and 1.5 grams of sugar) You can even incorporate your protein powders in some recipes! (See Holiday Pumpkin Pudding recipe attached)
3. Portion Control
If your family or social functions center around food, attend the get-together prepared. Consume your meal or snack from your nutrition plan prior to attending if the temptation is too great. If you are playing the chef for your family or friends, mentally prepare yourself not to be the official taste tester of all foods before they reach the table- appoint another family member for this job. Portion out you meal onto your plate before sitting down at the table. Continue to use your salad size plate, smaller utensils in order to keep you on track.
Stage 4 Portions
3 oz meat or protein food
¼ cup vegetables
¼ cup starch
¼ cup fruit
1 cup milk or milk product
4. Sit Down, Eat Slowly and Enjoy!
Just as you should do with your food everyday- sit down and give everything you eat your complete attention. Eating your meals slowly is one of the main nutrition points after surgery. Focus on what you are consuming and be mentally prepared ahead of time on how you plan to interact or deal with the family or friends that may try to sabotage you and your new habits. (even if they are only trying to be nice).
5. Stop when you feel full
Again if you are sticking with your portions and eating slowly then you should be able to accomplish this.
6. Don’t forget to get adequate fluids each day
Make sure you are getting your 6-8 cups of fluid per day. Try sugar free cocoa, no sugar added spiced cider or spiced herbal tea with a cinnamon stick to keep you in the holiday mood. Plus more fluids will keep you feeling full.
7. Avoid Temptation Traps
If the temptation is too great and you can’t portion out your leftovers to last through many more meals, get rid of them quickly. Food gifts that are not appropriate for your nutrition plan can be passed along to other family, friends, co-workers, local shelter or food bank.
8. Exercise is not a license to eat more
Your nutrition plan and your exercise plan should be working together to help you be successful. One should not be used “to cover up” setbacks you have made with the other.
9. Blue Christmas??
Holidays for many people can be a time of depression, stress or family discontentment. If this describes your usual holiday season write down on paper how you are going to handle these situations in this upcoming season. If you have a therapist- schedule time to meet with him/her before the holidays roll around. Surround yourself with those people you KNOW will support you and can lift you up during this time. Consider giving the greatest gift-YOURSELF- to those less fortunate. Consider visiting your local nursing home or volunteering at your local shelter or food bank.
10. Focus your activities away from food
Find ways to enjoy the holidays that revolve around non-food activities such as touring holiday lights, go to see a holiday movie or live holiday performance, decorate your home or garden,, organize your neighbors, friends or family as a group to donate gifts, toys or coats to local charities, volunteer to participate in your church holiday musical, go caroling in your neighborhood. Many towns and cities also have yearly “Turkey Trots” on Thanksgiving Day which usually involves a short distance run race and/or a short distance walking option- check in the area you will be spending your holidays to see if this is available.
Holiday Pumpkin Pudding
Created by Martha Krachenfels, MS, RD
Appropriate for Stages 2,3,4
Yields approx: 1 ½ cups (Can be doubled to make 3 cups). Calories and Protein will vary depending on the type of protein powder you use. A normal serving for all stages would be ¼ to ½ cup.
1 Package (1 oz) of Butterscotch Sugar Free Instant Pudding.
1 Cup Skim Milk
2 Scoops of Unflavored protein powder (you might also try vanilla flavored)
½ Cup Canned Pumpkin (NOT pumpkin pie mix)
½ tsp. pumpkin pie spice
¼ tsp. cinnamon
1/8 tsp. of nutmeg
1/8 tsp. ginger
Add 2 scoops of protein powder to 1 cup of cold skim milk. Mix thoroughly by shaking or stirring. Place the Sugar Free Butterscotch Instant dry pudding mix into a bowl. Add spices to dry pudding mix and mix thoroughly with a fork. Pour the milk/protein powder mix into the bowl of dry pudding and spices. Add ½ cup canned pumpkin. Stir or beat until thoroughly mixed (a wire whisk or mixer works best). Place in small container and chill in the refrigerator. Enjoy!
1 box (1 oz.) sugar-free, fat free instant white chocolate pudding mix
2 Cups of skim milk
½ tsp peppermint extract
3 drops red food coloring
2 Cups of sugar-free Cool Whip
In a bowl, mix pudding mix, milk, peppermint extract, and food coloring. Whisk for 2 minutes. Refrigerate for 5 to 10 minutes. Add Cool Whip and mix for 2 additional minutes. Spoon into parfait glasses. Sprinkle with crushed peppermint candies. Makes 5-3/4 cup servings. Each serving: 102 Cal, 0 g total fat, 313 mg sodium, 19 g carbohydrate, 3 g protein. Source: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008 Brenda J. Ponichtera, RD, Published by Small Steps Press.
UNJURY Chocolate Peanut Butter Balls
¾ cup Reduced Fat Peanut Butter
3 scoops Chocolate UNJURY
Measure reduced fat peanut butter and add to mixing bowl. Add Chocolate UNJURY, 1 scoop at a time, stirring well after each scoop until dough is formed. Roll dough into 11 balls. Freeze overnight. Store in freezer or refrigerator until ready to serve. The peanut butter will soften when left at room temperature. Nutrition Facts per ball: 10 grams protein, 9 grams carbohydrate, 6.5 grams fat, 3 grams sugar, 131 calories
Optional additions: dried fruit (raisins, cranberries or cherries), spices (cinnamon or nutmeg), oatmeal, chopped nuts (pecans, walnuts, almonds)
UNJURY Winter Spice Latte
1 scoop Vanilla UNJURY
½ cup Skim Milk
½ cup Coffee (regular or decaf)
1 tsp Cinnamon
¼ tsp Ginger
Measure Skim Milk into a microwave safe mug. Heat Skim Milk in microwave (below 130 degrees). Stir ½ cup Coffee (below 130 degrees) into warm Skim Milk. Slowly add 1 scoop Vanilla UNJURY and stir until dissolved. Sprinkle cinnamon and ginger and mix well (amount of cinnamon and ginger may vary depending on your personal taste). Nutrition Facts: 149 calories, 24 grams protein, 12 grams carbohydrate, 0 grams fat.
Lactose Free Milk, Soy Milk OR Rice Milk may be substituted in place of the Skim Milk. Nutrition Facts are based on Skim Milk. Be sure to check the label for variation in nutrition facts.
From BariMD (www.barimd.com) come the following holiday recipes:
Peanut Butter Protein Balls
1 Cup Peanut Butter
1 Cup quick rolled oats
1 Cup protein powder
¾ Cup Splenda
Mix together in a bowl the peanut butter with Splenda and protein powder. Mix until well blended. Slowly add the oats. Mix well, then form into balls about the size of a small walnut. Refrigerate until set. Serve. Keep in refrigerator until serving.
1 serving provides ~ 64 Calories, 4 gm Protein, 4 gm Carbohydrate, 4 gm Fat,
<1 gm Fiber, 35 mg Sodium
Pumpkin Spice Cheesecake Bars
9 whole reduced-fat cinnamon graham crackers ¾ tsp. ground cinnamon
3 Tbsp. butter or margarine ½ tsp. ground nutmeg
16 oz. fat-free cream cheese ¼ tsp. ground cloves
1 Cup Splenda 3 large eggs
2 Cups fat-free sour cream 1 can pumpkin
Preheat oven to 350°. Coat a 9×13″ baking pan with cooking spray or line bottom of pan with parchment paper. Alternatively, you can use a 9×13″ nonstick pan. Grind graham crackers until fine in a food processor or place crackers in a resealable plastic bag and crush with rolling pin. Place crumbs in a small bowl. Melt butter on stovetop or in microwave and pour over graham cracker crumbs. Mix with a fork until completely moistened. Press crumbs evenly into bottom of prepared pan and place in refrigerator while preparing pumpkin filling. Place cream cheese in bowl and beat with an electric mixer until smooth. Add sugar and mix until incorporated. Mix 1 cup of sour cream until just combined and then add cinnamon, nutmeg, ginger, and cloves. Add remaining sour cream and mix until just combined. Slowly beat in each egg, one at a time, unti incorporated and then mix in pumpkin. For best results, all ingredients should be at room temperature and mixed as little as possible, until each ingredient is just combined. Pour pumpkin mixture into prepared pan; spread evenly throughout and smooth on top. Bake until set at edges, about 30″. (Note: the very center will be a little loose.) Cool completely and refrigerate overnight before cutting into 18 pieces and serving.
1 serving provides ~ 122 Calories, 7 gm Protein, 13 gm Carbohydrate, 4 gm Fat.
Quick and Easy Eggnog
4 Cups skim milk
1 package (4-svg. Size) sugar-free vanilla instant pudding
1 Tbsp. vanilla flavoring
½ tsp. rum flavoring
½ tsp. ground cinnamon
½ tsp. ground nutmeg
Mix all ingredients. Chill and serve. Makes 8 servings.
1 serving (1/2 cup) provides: 53 Calories, 4 gm Protein, 9 gm Carbohydrates, 0 gm Fat.
Modify traditional holiday foods and recipes to reduce fat, sugar, and sodium:
* Stuffing: instead of using butter or margarine to add moisture, use fat-free, low-sodium chicken broth
* Sweet potatoes/yams: sweeten with apple or orange juice and add ground cinnamon for flavoring instead of adding butter and marshmallows.
* Mashed potatoes: use skim milk, garlic powder and a little Parmesan cheese instead of whole milk and butter. Or use low-calorie margarine instead of butter.
* Gravy: skim the fat off of the meat juices to remove excess fat.Modify traditional holiday foods and recipes to reduce fat, sugar, and sodium:
wishes you a healthy and joyful season!