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The Sensible Holiday Eating Guide: How To Enjoy Your Favorite Foods Without Gaining Weight

November 10, 2012 By Penny Klatell, PhD, RN Leave a Comment

#1 In Two Categories

My book, The Sensible Holiday Eating Guide:  How To Enjoy Your Favorite Foods Without Gaining Weight is #1 in two categories on Amazon, thanks to my wonderful readers.

Get your copy — it’s free through Sunday, 11/11.

This is the Amazon listing:

Best Sellers in Diets Top 100 Free

1. The Sensible Holiday Eating Guide: How To Enjoy Your Favorite Foods Without Gaining Weight

5.0 out of 5 stars

Amazon Best Sellers Rank:

#1 in Kindle Store > Kindle eBooks > Nonfiction > Advice & How-to > Diets & Weight Loss > Diets > Weight Loss

#1 in Kindle Store > Kindle eBooks > Nonfiction > Advice & How-to > Diets & Weight Loss > Diets > Weight Maintenance

Bonus Teleseminar — Thanksgiving Eating:  Challenges And Solutions

Don’t forget to sign up for a free 1/2 hour teleseminar on Thanksgiving Eating:  Challenges and Solutions.  Even if you can’t attend, the teleseminar will be recorded and you’ll be sent the link to the recording by email.  Click HERE for the sign-up details.

Thanks to all of you who have helped make my book a success.  My goal is to give some tips, strategies, and ideas on how to make any eating — but particularly eating out at work, school, celebrations, events, and any place that’s not routine home eating — healthy, tasty, and fun.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Entertaining, Buffets, Parties, Events, Holidays, Manage Your Weight Tagged With: eat out eat well, holiday eating, holiday food, Thanksgiving Eating teleseminar, The Sensible Holiday Eating Guide

Do You Really Want To Eat That – Or Is Something Else Making You Do It?

November 9, 2012 By Penny Klatell, PhD, RN Leave a Comment

Do you have a complicated relationship with food?  Most of us do.  We need food to survive – but all too frequently we eat more than we need – and what we eat isn’t always nutritionally the best (does this push your chocolate/chips/candy/cookie bell?).

This quote from a story on Time.com called The Science of Appetite says it all: “Somewhere in your brain, there’s a cupcake circuit. How it works is not entirely clear, and you couldn’t see it even if you knew where to look. But it’s there all the same—and it’s a powerful thing. You didn’t pop out of the womb prewired for cupcakes, but long ago, early in your babyhood, you got your first taste of one, and instantly a series of sensory, metabolic and neurochemical fireworks went off.”

What Factors Feed Into What We Eat?

Many factors that feed into what we eat. Sometimes just the very sight, smell, and/or thought of something delicious trip some of your internal food bells and might make you want to eat even when you’re not hungry.

Come on, ‘fess up, how many times have you walked down the street – or have been in the mall – or have been sitting in a restaurant stuffed to the gills – and then you see or smell something that you didn’t know you wanted 30 seconds before? All of a sudden you absolutely crave whatever tickled your nose, eyes, and taste buds and 30 seconds after that you’re chowing down.  You’re putting food into your mouth even though you’re not hungry and didn’t even want what you find yourself eating before you saw it and/or smelled it!

Why we do this is really complicated – and if science had all of the answers weight management wouldn’t be such a topic of conversation.

How to Put On The Brakes

There is something you can try to help you put on the eating brakes – especially with holiday eating. Give yourself a mini-pause and ask yourself:

  • Do I really want to eat that?
  • Do I really, really want it or do I want it because it looks good, smells good, and means Christmas (or Halloween, or Thanksgiving, or Hanukkah, or Valentine’s Day or whatever memory it provokes?
  • Is it worth the calories?
  • Do I need all of it (or any of it) to be happy or satisfied?
  • How will I feel after I eat it – both physically and emotionally?
  • What is more important to me:  the food, how I feel while I’m eating it, how I feel after I eat it, and/or what the scale might say to me tomorrow morning?

Find more tips, strategies, and solutions in my new book, The Sensible Holiday Eating Guide: How To Enjoy Your Favorite Foods Without Gaining Weight available on Amazon for your Kindle or Kindle Reader.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Holidays, Manage Your Weight Tagged With: eating behavior, holiday eating, weight management, weight management strategies

When You Protect the Environment You Protect Your Food

November 6, 2012 By Penny Klatell, PhD, RN Leave a Comment

Hurricane Sandy:  cursed, hated, a destroyer, and a teacher.

I’m fortunate – I live in two places, one in New York City, the other 50 miles outside of NYC, in Connecticut.  Unfortunately, both lost power, courtesy of Hurricane Sandy.

All of the buildings on my block in NYC were flooded, and one remains evacuated.   My apartment is fine because it’s on the 7th floor, but the garage my car is in became one with the Hudson River when an enraged Sandy and high tide produced a monstrous surge.  My new car (less than 1000 miles) is now slimy, dirty, non-functional – totaled.

The sight of water just rushing across West Street (West Side Highway) and surging up the block was astonishing. We watched from our windows in complete amazement. Then the neighborhood went black.  The lit outline of the top of the Empire State building was visible in the distance, as was a curiously red blinking traffic signal – but everything else went black.

We, along with many others, had no power, water, gas, heat – and for those in apartments, no elevators — just pitch black stairwells. Then the candles, flashlights, and all kinds of battery operated lights started glowing in the apartment windows lining the block. The surreal nightscape was worthy of the famous Greenwich Village Halloween parade which was scheduled for two days later – and then canceled.  Sandy, again.

There was no mass transit and I had a river in my car.  It took a ride from a relative and a rental car to get back to Connecticut where I discovered that my house, although without power, is fine.  The towering trees around the house – along with a whole mess of dangling electrical wires and a power pole — took a major hit.  It’s sad to think of all of the history those beautiful trees have seen.  Soon they will be sawdust, or maybe mulch.

I’m very lucky.  There are thousands of people who were and remain hugely impacted having lost the roofs over their heads, their businesses, physical memories and mementos of events gone by, and who continue to ride an emotional roller coaster between gratitude for safety and despair for their living conditions and livelihood.

Some of the places that have been so important at various stages of my life: the shorelines of Long Island and Connecticut, Coney Island,   the Rockaways – along with the Jersey shore, Hoboken, Staten Island, and so many other neighborhoods and towns all suffered devastating losses.

Freakish Weather

What is remarkable – and frightening – is the unleashed power of the recent succession of storms.  Last year my house was without power for five days courtesy of Hurricane (technically tropical storm) Irene and for four days thanks to the Halloween snowstorm.  We were lucky. Some people in my town lost power for nine days.

What’s with the storms and the freakish weather?  As I write this there are power crews from Michigan and California working on the power lines outside of my house (finally).  I had a long conversation with two power linesman from Michigan – part of the crews from states all over the country.  When I said something about needing to be careful about the way we’re treating our environment because of the impact on weather, one of them, with a white beard (obviously not a youngster), shook his head and said – “you bet – but I’m worried it’s too late.”

These are guys who make their living fixing power lines.  They respond to emergencies around the country.  They see a lot, and they’re worried, too. I sort of expected them to snicker at my environmental concerns, but I was definitely wrong.

Weather And Food

There’s no question that modern life has impacted our environment in negative ways.  One negative effect are strange weather patterns.  Weather influences many things, among them how we live, communicate, and how we grow and ship our food. We cannot live without life sustaining, nurturing, and comforting food.

Take Action

One out of the huge number of lessons to be learned – and many have learned it already – is that we need to be acutely attentive to our world and what we do to it – the stuff we put into the ground, the water, and release into the air.  Everything we do counts – and every single person’s actions count.

So please think about your physical world and take some individual action – however large or small.  Be aware of your potential environmental impact and support or challenge those in a position to make decisions about your environment and your food.  It could be your local market and grower; it could be your elected officials; and it could be you, your family, and your neighbors and the way you recycle food and trash.

Think –take action – and teach your children to do the same.

And vote.

Filed Under: Food for Fun and Thought, Uncategorized Tagged With: environmental impact on food, food and the environment

How Far Do You Have To Walk To Burn Off Halloween Candy?

October 31, 2012 By Penny Klatell, PhD, RN Leave a Comment

 

Here’s a different perspective on Halloween candy — how much walking will it take to work off the calories in each piece?

Here are some of the calculations from walking.com:

  •          1 Fun Size candy bar (Snickers, Milky Way, Butterfingers, etc. comes to 80 calories. You will need to walk 0.8 miles, 1.29 kilometers, or 1600 steps, assuming you cover one mile in 2,000 steps.
  •          2 Hershey’s Kisses comes to 50 calories. You will need to walk 0.5 miles, 0.80 kilometers, or 1000 steps, assuming you cover one mile in 2,000 steps.
  •          2 Brachs caramels comes to 80 calories. You will need to walk 0.8 miles, 1.29 kilometers, or 1600 steps, assuming you cover one mile in 2,000 steps.
  •          1 mini bite-size candy bar (Snickers, Milky Way, Butterfingers, etc.) comes to 55 calories. You will need to walk 0.55 miles, 0.88 kilometers, or 1100 steps, assuming you cover one mile in 2,000 steps.
  •          1 Fun Size M&M packet – Plain or Peanut, comes to 90 calories. You will need to walk 0.9 miles, 1.45 kilometers, or 1800 steps, assuming you cover one mile in 2,000 steps.
  •          1 mini Reese’s Peanut Butter Cup comes to 33 calories. You will need to walk 0.33 miles, 0.53 kilometers, or 660 steps, assuming you cover one mile in 2,000 steps.
  •          1 full size chocolate candy bar (Snickers, Hershey, etc.) comes to 275 calories. You will need to walk 2.75 miles, 4.43 kilometers, or 5500 steps, assuming you cover one mile in 2,000 steps.
  •          1 King Size chocolate candy bar (Snickers, Hershey, etc.) comes to 500 calories. You will need to walk 5 miles, 8.06 kilometers, or 10000 steps, assuming you cover one mile in 2,000 steps.
  •          1 small Tootsie Roll comes to 25 calories. You will need to walk 0.25 miles, 0.40 kilometers, or 500 steps, assuming you cover one mile in 2,000 steps.

If You Eat Them All . . .

  • 2 Brachs caramels
  • 2 Hershey’s Kisses
  • 1 small Tootsie Roll
  • 1 Fun Size candy bar (Snickers, Milky Way, Butterfingers, etc.)
  • 1 mini bite-size candy bar (Snickers, Milky Way, Butterfingers, etc.)
  • 1 Fun Size M&M packet – Plain or Peanut
  • 1 mini Reese’s Peanut Butter Cup
  • 1 full size chocolate candy bar (Snickers, Hershey, etc.)
  • 1 King Size chocolate candy bar (Snickers, Hershey, etc.)

Grand Total:  1188 calories

You’ll need to walk 11.88 miles, 19.16 kilometers, or 23760 steps, assuming you cover one mile in 2,000 steps.

For more holiday eating tips, strategies, and information check out my book,  The Sensible Holiday Eating Guide:  How To Enjoy Your Favorite Foods Without Gaining Weight, available from Amazon for your kindle or kindle reader.

 

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Food for Fun and Thought, Holidays, Manage Your Weight, Uncategorized Tagged With: burning off Halloween candy calories, Halloween, Halloween candy, walking to burn off Halloween candy calories

Is Food In The Refrigerator And Freezer Safe To Eat After A Power Failure?

October 30, 2012 By Penny Klatell, PhD, RN Leave a Comment

Your power is out. What should you do with all that food in your fridge and freezer?

The Basic Rules For Leftovers

According to the March 2010 edition of the Nutrition Action Healthletter (Center for Science in the Public Interest), you should follow these general rules:

  • The mantra is:  2 Hours–2 Inches–4 Days
  • 2 Hours from oven to refrigerator: Refrigerate or freeze your leftovers within 2 hours of cooking. Throw them away if they are out longer than that.
  • 2 Inches thick to cool it quick: Store your food at a shallow depth–about 2 inches–to speed chilling.
  • 4 Days in the refrigerator–otherwise freeze it:  use your leftovers that are stored in the fridge within 4 days. The exceptions are stuffing and gravy– which should be used within 2 days. Reheat solid leftovers to 165 degrees F and liquid leftovers to a rolling boil. Toss what you don’t finish.

Food Safety

The following food safety information is from the CDC:

  • If power is out for less than two hours food in the refrigerator and freezer will be safe to eat. While the power is out keep the refrigerator and freezer doors closed as much as possible.  This helps to keep food cold for a longer period of time.
  • The refrigerator will keep food safely cold for about four  hours if it is unopened. A full freezer will hold the temperature for approximately 48 hours (24 hours if it is half full) if the door remains closed.
  • If power is out for longer than 2 hours follow these guidelines:
    • Freezer:  “A freezer that is half full will hold food safely for up to 24 hours. A full freezer will hold food safely for 48 hours. Do not open the freezer door if you can avoid it.”
    • Refrigerator: “Pack milk, other dairy products, meat, fish, eggs, gravy, and spoilable leftovers into a cooler surrounded by ice. Inexpensive Styrofoam coolers are fine for this purpose. Use a food thermometer to check the temperature of your food right before you cook or eat it. Throw away any food that has a temperature of more than 40 degrees Fahrenheit.”

Can Thawed Or Partially Thawed Food In The Freezer Be Frozen Again?

According to the USDA:  “food may be safely refrozen if the food still contains ice crystals or is at 40 °F or below. You will have to evaluate each item separately. Be sure to discard any items in either the freezer or the refrigerator that have come into contact with raw meat juices. Partial thawing and refreezing may reduce the quality of some food, but the food will remain safe to eat. See the attached charts for specific recommendations.”

What If Flood Water Covered Food Stored On Shelves And In Cabinets? 

According to the USDA follow these guidelines for what can be kept or should be thrown out:  “Do not eat any food that may have come into contact with flood water. Discard any food that is not in a waterproof container if there is any chance that it has come into contact with flood water. Food containers that are not waterproof include those with screw-caps, snap lids, pull tops, and crimped caps. Also, discard cardboard juice/milk/baby formula boxes and home canned foods if they have come in contact with flood water, because they cannot be effectively cleaned and sanitized.”

For more specific information please visit this USDA site.

 

For more holiday eating tips, strategies, and information check out my book,  The Sensible Holiday Eating Guide:  How To Enjoy Your Favorite Foods Without Gaining Weight, available from Amazon for your kindle or kindle reader.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Shopping, Cooking, Baking Tagged With: food after a power failure, food safety, leftover food safety

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