Welcome to the Smart Calorie Health Newsletter!

This is a special month for Smart Calorie. Not only do we have a terrific season to celebrate and a wonderful guest author this issue, but it's Smart Calorie's first anniversary! We have had over 7200 visitors and over 2000 downloads of My Deluxe Calorie Diary. I hope you all have found the programs and site helpful in your quest of better health. Remember, if there is something that you would like to see covered in this newsletter, please let me know! Don't forget to take our new Smart Calorie Survey, "What is your holiday weakness?"

This month we have a guest author, Ms. Meredith Belden, RD. Ms. Belden is an experienced registered and licensed dietician and frequent speaker on diabetes education and diet therapy. She is a member of the American Diabetes Association. She will be giving us some expert advice on how to help maintain our weight and still enjoy all that the upcoming holidays have to offer.

Happy and Healthy Holiday Eating
by Meredith Belden, RD

It's that time of year again. The leaves on the trees have fallen, children are settled into school routines, and now the holidays are fast approaching. This change of season also brings most of the major holidays associated with family, friends, and food. They seem to come at us all at once! We have Thanksgiving, Christmas, Hanukah, New Years, Kwanzaa, and end of the year work celebrations, not to mention those tasty leftovers. The list goes on and on. With all the wonderful food available to us at these gatherings, how is it possible to stick to a healthy diet and prevent ourselves from packing on the pounds as we head into the dead of winter? Don't panic just yet, here are a few tips and hints to help relieve the stress of holiday eating.

  Don't go to a party hungry. You will be much more likely to over-eat. Eat a small, low calorie snack such as a half of a bagel or a piece of fruit before you head out the door. While driving to your destination keep your self hydrated by sipping on a 16 oz bottle of water. These small simple steps will take the edge off your hunger and help stop you from rushing the table of appetizers upon arrival.

  Scan the entire buffet table before you make your food choices. Don't just jump right in. Be discriminating about how you fill your plate. Decide which foods you can live without and choose small portions of the foods you want to enjoy. Skip the "everyday" foods and go for the once-a-year foods. Be sure to indulge in that dish that "only mom can make".

  Portion size and moderation is the key to success during the holidays. Simple tricks such as choosing a 7 inch dessert plate instead of a nine inch dinner plate help us from eating too much at the big meal. Keep an eye on the size of your helping. A serving of meat, fish, or poultry should be no bigger than the palm of your hand. Fill your plate at least half way with non-starchy veggies, such as salad greens, carrots, mushrooms, green beans, broccoli, and asparagus. The fiber from the fruit and vegetable groups is essential in satisfying your appetite, not too mention the role it plays in keeping your cholesterol down. This will also prevent us from piling our plate with too many mashed potatoes, rice, or pasta.

  Conversation is calorie free. During your meals, put your fork down between bites and enjoy the company and the conversation. Most importantly, eat slowly. Savor every bite and enjoy the day and the people. You'll eat less and feel just as satisfied.

  Limit your alcohol intake. The calories that are found in alcohol can add up very quickly. Try to set a limit before you start to enjoy the holiday gathering. Alternate alcoholic beverages with non alcoholic, calorie free beverages, such as diet soda, water, or any other artificially sweetened beverages. Remember that one serving of alcohol is only equal to 12 0z of beer, 1 shot of hard liquor, and 5 oz of wine. A bartender with a heavy hand can usually double some of these amounts in one drink. Remember not to drink on an empty stomach!

  Bring your goodies to work. If you receive a gift of candy or cookies and you've already had your fill of sweets, share the joy (and calories!) with your coworkers. If they are out of your sight and your home, you probably will not end up eating them.

  Exercise daily to keep weight down. Make it a family event to take a brisk walk and see the neighborhood holiday decorations. Keeping up with physical activity will not just burn calories, it will give you some time for yourself. The holidays can be mentally stressful, and exercise is the most healthful way in attempting to manage them.

Remember this is a special time of year, and you deserve to enjoy it! Be realistic. Don't necessarily try to lose weight during this time of celebration, but concentrate on sampling, rather than overdoing it. Always keep in mind that the key to a healthy diet is moderation and balance.     Back to the top.

Your Weight Loss Questions

There are two questions that I would like to try and address this month. Please keep them coming!

  Carbs vs Calories:

"If I want to lose weight, which will work better: counting calories or carbohydrates? Which one will be the most beneficial for weight loss? My doctor said that limiting my carbs would cause the most rapid weight loss, then I can add carbs back into my diet and simply monitor my caloric intake. I just want more opinions."

Answer:

Good question. My bias is toward counting calories, and maintaining a moderate diet. This should be the "diet" that you plan to continue for the rest of your life. You can restrict carbohydrates, but in the long run, it usually comes down to balancing the calories you eat with the calories your body burns during the day. As an aside, I think one reason why people lose weight on low carbohydrate diets is because they finally begin to pay attention to and monitor what they eat. Most low carb diets become low calorie diets with time.

You should shoot for 2-3 pounds a month. There is no rush, and it is the long term goal that counts. Ask yourself one question: "Can I eat like this for the rest of my life?" Low carb diets can be quite limited in variety and aren't for everyone. Some people feel great without carbs, others feel lousy. It is truly a personal preference. Remember as well that depending on your medical history, diets low in carbohdyrates and high in protein and saturated fats can be very unhealthy. This is why moderation and exercise are the best alternatives to any "diet".   Back to the top.

  The importance of blood pH:

"What is the importance of maintaining the ideal pH level of 7. Also, what causes over-acidity ("acid blood?") of the system and its consequences, thereof. Remedies?"

Answer:

This is an excellent question, though it has a lengthy answer. In a nutshell, the ideal blood pH (measure of acidity) is 7.4 and is very tightly controlled within a range of 7.35-7.45. Maintaining normal blood pH is vitally important for normal cell function, and therefore, health. Our bodies must deal with daily changes in our acid balance, depending on what we eat. We eat food that may be either acidic or basic. In addition, during metabolism, our body makes acids and bases as by-products and waste, most of which are handled quite readily to keep our pH normal.

Because pH balance is so important, our bodies have a variety of mechanisms to control and keep the blood pH within a very narrow range. Every cell in the body, as well as the blood, has "buffers", which help to counteract the production of acids and bases. We can also change our breathing pattern to eliminate some forms of acids (in the form of carbon dioxide). Finally, we have our kidneys which ultimately get rid of the extra acid or base that we have either eaten or made during metabolism. It all goes down the drain! Without our kidneys, we would be in deep trouble. One of the problems that occurs in people who have kidney failure is a tendency for their blood to become more acidic. I would say that the only major thing that causes "over-acidity" in your blood is kidney disease. No food you eat (within reason) will affect your body's pH level to any great degree.

So, if you have normal kidneys, your body has an incredible ability to get rid of the acids or bases that you eat daily, without worry. There is no need for a remedy, our bodies compensate and adapt very readily. For the normal person, there is no need to "balance" our food intake with acids and bases. Our bodies maintain this balance without our conscious efforts. Even if you are a strict vegetarian, your blood pH will be almost identical to an avid meat eater. In my opinion, supplements that claim to balance and enhance your body's pH are absolutely unnecessary.   Back to the top.

This Month's Recipe

French Turkey Cutlets

A great, quick meal that is simple to prepare, low in fat (30% calories from fat) and a good way to spice up turkey! This goes well with seasoned rice, orzo, or egg noodles. Sliced up cutlets are also pretty tasty on a salad. Substitute chicken cutlets if you wish.

Ingredients

1  teaspoon dry mustard
½ teaspoon salt
½ teaspoon ground black pepper
¼ teaspoon garlic powder
1  pound turkey breast cutlets
2  teaspoons vegetable oil
2  tablespoons lemon juice
2  teaspoons worcestershire sauce
1  tablespoon dried chives

Place dry mustard, salt, pepper and garlic powder in a medium-sized paper or plastic bag; twist closed and shake to evenly distribute contents. Open and insert cutlets, twist closed again and shake gently to coat cutlets with seasonings.

Heat oil in a large non-stick skillet over medium heat. Add turkey and cook, turning periodically until turkey is cooked and no longer pink (7 to 10 minutes). Sprinkle with lemon juice, worcestershire sauce, and chives. Cook turning frequently for 3 additional minutes. (Makes 4 Servings. Per serving: Calories 113, Protein 18 g, Total Fat 3.7 g, Carbohydrate 1.1 g, Sodium 400 mg).   Back to the top.

Site News

Smart Calorie is now one year old. I would like to personally thank everyone who has visited and contributed to the site and its educational materials. If it has helped only a small number of people on their way to better health, it has served a useful purpose. If you have found My Deluxe Calorie Diary, My Recipe Diary, the Body Fat Calculator, or any of the Newsletters helpful, consider donating here to help keep down the hosting costs.

In the next newsletter I'll be talking more about portion control and portion size estimation, and the real "portion predicament". Until then, have a wonderful, happy, and safe holiday season and a joyous new year.

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