Halloween may be behind us — and in more ways than one, for those who dipped into the trick-or-treat candy just a little too often — but the rest of the eating season has yet to come. Here are a few tips for surviving it (without broadening your base), from Mary Wilson, registered dietitian and extension nutrition specialist with the University of Nevada Cooperative Extension:
• Ask yourself: Is this something I really like? If it is, taste it. If it doesn’t live up to your expectations, don’t eat it.
• Eat a small — healthful — meal before attending a party or other event.
• Don’t forget that alcohol adds (empty) calories and can increase appetite.
• If you’re attending a potluck, bring a healthful dish.
• Realize when you’re actually full — and then don’t hesitate to turn down food.
• Don’t sit or stand near the buffet table.
• Survey the buffet before filling your plate, and then choose carefully.
• Set realistic goals, and visualize yourself succeeding.
• Be sure to exercise, no matter how hectic your schedule gets.
• Focus on enjoying family and friends, instead of food.
If you’re cooking, here are a few suggested substitutions from Wilson:
• Use low-fat or nonfat versions of butter or margarine, sour cream, mayonnaise, milk, evaporated milk, ricotta cheese or cottage cheese in place of their full-fat versions.
• Use plain nonfat yogurt for sour cream.
• When basting, use wine, fat-free broth or fruit juice instead of butter or drippings.
• Use nonstick vegetable spray instead of vegetable oil for frying.
• Use raisins or dried cranberries instead of chocolate chips.
• Use 3 tablespoons cocoa powder and 1 tablespoon oil in place of 1 ounce of baking chocolate.
• Use 2 egg whites or 1/4 cup egg substitute for 1 whole egg.
• Use 1/3 cup applesauce and 1/3 cup fat, or 1/3 cup prune puree or prune butter and 1/3 cup fat, for 2/3 cup fat.
• Use lean ground turkey or chicken for sausage or ground beef.
Contact reporter Heidi Knapp Rinella at email@example.com or (702) 383-0474.Las Vegas Losers
LAS VEGAS LOSERS UPDATE Fourteen members of the Las Vegas Losers attended the October weigh-in at the Las Vegas Athletic Clubs. They weighed a total of 3,072 pounds and lost 18 pounds in the previous month, 204 pounds since the program began in January. The top three Losers this month — by percentage of weight lost — are Venetta Wilson, Robert Moore and Paular Cornejo. Wilson, who lost 8 pounds, or 4.2 percent of her body weight, is watching her caloric intake and cutting back on soft drinks and salt. Her prize is a health-oriented cookbook. Christine Zerkich has lost the most weight since the program started, with 38 pounds, or 14.9 percent of her body weight, followed by Wilson and Alice McCain. Other members who recorded a weight loss in the previous month were Kristen Bourne, Anne Gravett, Nancy Kinder, Katie Kolman and Zerkich.