Ten Solutions for Guiltless Gobbling

(ARA) - For most Americans, Thanksgiving without turkey is like the Fourth of July without fireworks. That’s why it’s important not to deprive yourself during holiday meals. The holidays are full of temptations and an occasional treat is fine as long as you make sure to keep short- and long-term health goals in mind.

Your weight-loss efforts can absolutely stay on track this Thanksgiving holiday by following simple tips from Weight Watchers that allow you to enjoy yourself.

1. Slow Down for Satisfaction.

When sitting down to the Thanksgiving feast, select foods you don't normally eat so that you can easily eliminate several of the dishes. Do you really need both sweet potatoes topped with melted marshmallows and mashed potatoes? Take small portions, eat slowly and savor every bite. Sit back, take a break and if you’re still hungry continue. Remember, it takes about 20 minutes for your brain to realize your stomach is full.

2. Plan to indulge.

Don’t set yourself up for failure by depriving yourself of the special foods that are prepared and served only on Thanksgiving. Maybe it’s Aunt Martha’s candied yams, Mom’s apple pie or your sister-in-law’s pumpkin cheesecake. Savor the special dishes instead of mindlessly popping cheddar cheese cubes into your mouth before the meal. Decide how much of that favorite food will satisfy you. If you cannot conceive of eating just a small piece of pie, cut something else out to account for the larger slice.

3. Don’t starve yourself beforehand.

You’ll be more likely to gobble up everything in sight. Eat a healthy, balanced breakfast and lunch, and consider a snack before heading to the Thanksgiving celebration to take the edge off your hunger.

4. Be creative.

Practice saying “no” in case you get pressured by well-meaning relatives to eat something you haven’t planned for or don’t want to eat. Try something like, “Thanks, but I’ll have to pass on that pumpkin pie right now because I’m so full from your delicious dinner.”

5. Drink Moderately.

Alcohol adds empty calories and can make you lose sight of your goals. To reduce your alcohol intake, use low- or no-calorie beverages as mixers and alternate alcoholic beverages with low-calorie soft drinks or water.

6. Bag it.

If you're hosting the meal, remember that there is always tomorrow -- and leftovers. But if you won't be able to sleep knowing that there's half a pie in the kitchen, freeze leftovers immediately or wrap portions for your guests to take home.

7. Lighten it up.

Whether you are the host or just bringing a dish to someone else’s home, lighten up those favorite dishes. No one will know the difference. See the lighter version of a Thanksgiving classic below.

8. Get moving.

There are more ways to spend time with family on Thanksgiving than just sitting around eating. Why not go for a walk after supper, or get a game of touch football going in the afternoon?

9. Be thankful for making good choices.

Changing eating behavior and old habits take time. But starting the holiday season off mindful of moderation can be the key to a healthier season.

10. Control emotional eating.

The holidays and stress go hand in hand. Find ways to relax and focus on you overall goals. Exercise daily and make Thanksgiving a day more about family and friends than food. You’ll be thankful you did.

Visit a Weight Watchers meeting for free this holiday season for additional support. To find a meeting location near you visit www.weightwatchers.com or call (800) 651-6000.

Want to indulge? Enjoy with this healthy take on a holiday classic -- pumpkin pie!

Pumpkin Pie with Graham Cracker Crust from Weightwatchers.com

POINTS Value: 3

Servings: 8

Preparation Time: 10 minutes

Cooking Time: 65 minutes

Level of difficulty: Moderate

Ingredients:

3 ounces reduced-fat cinnamon graham crackers, about 5 1/2 sheets
1 tablespoon packed light brown sugar
2 tablespoons unsalted butter, melted
2 large egg whites
1 large egg
1/2 cup dark brown sugar
1/4 teaspoon table salt
2 teaspoon pumpkin pie spice, or less to taste
1 cup canned pumpkin
1/2 cup fat-free evaporated milk
4 tablespoons light whipped topping

Instructions:

1. Position rack in middle of oven.

2. Preheat oven to 350 F. Place graham crackers and light brown sugar in a food processor and process into crumbs (or smash into crumbs in a sealed plastic food bag with a rolling pin). Spoon crumbs into a small bowl; add melted butter and combine with fingers into a coarse meal. Distribute crumbs evenly on bottom and up sides of an ungreased 9-inch pie plate. Chill for 30 minutes before baking. Bake until crust starts to turn golden, about 8 to 10 minutes; remove from oven and let cool.

3. Meanwhile, in a large bowl, using an electric mixer, whip egg whites until frothy; fold in egg, dark brown sugar, salt, pumpkin pie spice and evaporated milk. Beat pumpkin custard until smooth and pour into pie shell. Bake until a knife inserted in center comes out clean, about 45 to 55 minutes. Slice into eight pieces, top each piece with 1/2 tablespoon of whipped topping and serve warm or at room temperature. Yields one slice per serving.

Courtesy of ARAcontent

Safer Ways to Keep Little Ones Healthy This Winter

(ARA) – Concerns over children’s cold remedies have many parents thinking twice before opening the medicine cabinet to treat their little one’s cough or cold. With the FDA now recommending parents not give over-the-counter medicines to children younger than 4, more parents than ever are looking for ways to proactively support their children’s respiratory health and immune systems.

“Evidence shows that over-the-counter cough and cold medicines likely don’t work for very young children, and can, in fact, create potentially lethal side effects,” says Dr. Bob Sears, a noted pediatrician. “Overdosing and side effects of cough and cold medicines send about 7,000 children to the emergency room each year.”

So how can parents help their infants and young children stay healthy through long winter months? Sears offers some simple advice:

First, wash their hands. Once they learn to control their hands, babies’ fingers head straight for their mouths. Use a fresh, alcohol-free cleansing wipe to clean your baby’s hands repeatedly throughout the day. Youngsters old enough to wash hands on their own, or with light supervision, should be taught to wash with soap and warm water. If your toddler or preschooler rushes through hand washing, slow him down by asking him to sing the entire ABCs song while he washes.

Next, use natural illness-busting foods like whole grains, dark greens and antioxidant-rich fruits to help kids stay healthy. For breakfast, serve up whole-grain cereal with blueberries. Take kids grocery shopping and encourage them to pick out their favorite color vegetables, Sears suggests. Do give healthful, all-natural dye- and preservative-free daily multivitamins as well.

Keeping kids healthy requires diligence during the fall and winter months. Here are some tips:

Run a vaporizer or humidifier in your home, especially in the child’s room. Cold viruses thrive in dry conditions, plus dry air parches mucous membranes, which can lead to a stuffy nose or scratchy throat. For a stuffy nose, a simple saline flush can help relieve congestion. Offer plenty of fluids to help loosen congestion and prevent dehydration.

Prop children up slightly to help them sleep better. For infants, place a pillow under the crib mattress to help elevate the child; never place a pillow or anything else in the crib with your baby as this can pose a suffocation risk.

The nutrients and vitamins in chicken soup really do seem to relieve cold symptoms, research shows. And honey is a great all-natural cough suppressant for children 1 and older.

“To keep kids’ sinus and respiratory health at its best, look for herbal remedies, like Sinupret for Kids syrup, that promote healthy drainage in the upper respiratory tract, improve airflow through the nose and support healthy mucous clearance from the nose and sinuses,” Sears says.

“While natural, herbal remedies have been in use around the world for generations – Sinupret has been a staple in Europe for 30 years – they are just coming into their own in the United States,” he says. A natural remedy for healthy sinus, respiratory and immune support in children ages 2 to 12, Sinupret for Kids does not contain stimulants, caffeine, ephedra, pseudoephedrine, codeine, steroids, narcotics or gluten.

“Parents are looking for a natural and safe approach for their kids,” Sears says. “Herbal remedies have a long track record of effectiveness and lack of any harmful side effects.”

Sinupret for Kids syrup is now available in more than 20,000 retail locations across the country, including Wal-Mart. Visit www.SinupretForKids.com to learn more about Sinupret, and visit www.CDC.gov, www.WebMD.com, www.Parents.com or www.Health.com for more advice on how to keep your kids healthy.

Courtesy of ARAcontent

Are Food Allergies Genetic?

(ARA) - As the number of people with food allergies continues to rise, many are asking: “Are food allergies genetic?”

While a specific “food allergy gene,” has not been identified yet, research shows that if one or both parents have a history of any type of food allergy the allergy risk is greater for their children.

A child’s chance of developing an allergy is 40 percent if one parent has an allergy, according to a University of Michigan study. If both parents have allergies, the chance of a food allergy rises to about 75 percent for each child, the study indicates.

“Knowing food allergies might run in the family is extremely important for new and expecting parents,” explains Dr. Steven Yannicelli, a registered dietician and director of science and education for Nutricia North America. “Cow’s milk allergy (CMA) is the most common food allergy in infants, affecting approximately 200,000 infants. However, because the symptoms are so similar to other common childhood ailments, it is often misdiagnosed by general pediatricians.”

Babies with a milk protein allergy have difficulty processing the complex protein chains found in milk-based baby formula. The child often experiences one or more of the following symptoms: diarrhea, vomiting, gas, skin rash, wheezing, low or no weight gain, extreme irritability (often mistaken for colic) and an overall failure to thrive.

Babies with milk protein allergy need to have all milk protein removed from their diets. In many cases the infant cannot tolerate other infant formulas, like soy and milk-based hydrolysates. If the infant is breastfed, the nursing mom may need to eliminate all dairy products and other sources of milk protein and other offending food proteins from her diet. If the baby is on formula, parents should switch her from the typical milk-based formula to an “elemental” amino acid-based formula. An elemental infant formula is made up of amino acids, the building blocks of protein, instead of the partial or complete protein chains found in other formulas that milk allergic infants cannot digest.

“If switching formulas, it is important that parents select an amino acid-based formula such as Neocate, which is hypoallergenic and manufactured in a 100 percent milk-free environment,” says Yannicelli. “The peace of mind that comes with knowing that a product is made in an entirely milk- and protein-free environment is invaluable.”

While all new or expecting parents should be aware of the signs of cow’s milk allergy, it is especially important for parents who suffer from food allergies themselves to be on the lookout.

If you suspect your child might have a food allergy, visit www.testforallergy.com for a free test and information you can download and discuss with your baby’s pediatrician.

Courtesy of ARAcontent