NSMC Nutrition Counseling 12.2018

NSMC Nutrition Counseling December 2018 Meet Nutritionist ​Lamis Sleiman, M.S., R.D.N., L.D.N.

The holidays may be upon us but the extra pounds don't have to be When eaten in moderation, most holiday foods will not bust your nutritional budget.

Keep an eye out for temptations During the six week stretch from Thanksgiving to New Year's, we face temptation at every corner. Making things even harder, we often have less time and motivation to exercise during this stretch, so many people see an average weight gain of 1-2 pounds over the holiday season. If left unchecked, this gain can add up over time.

Start by setting realistic goals. Instead of saying, "I will NOT eat any desserts", try saying, "I will only have one small slice of pie". Remember, moderation over deprivation. It is not so much of what you eat, but how much that counts.

Born and raised in Lebanon, Lamis has extensive experience in medical nutrition therapy. She is passionate about helping her patients feel great and believes that incorporating healthy food and exercise is the first step. Lamis loves to cook, especially Mediterranean cuisine, and can help you prepare flavorful and nutritious meals.

Outpatient Appointments We create complete nutrition assessments and personalized nutrition plans for our patients. Call for an appointment 978.573.4444 or email . Learn more here

Enjoy your favorite seasonal foods by making a few lifestyle changes:

Plan ahead to avoid a nutritional disaster Instead of skipping meals, make adjustments during the day to "save up" for extras. Some ways you can offset calories in anticipation of a big meal or holiday treat: order your salad dressing on the side, skip the mayo on your sandwich, and eat only a third or half of your usual portion sizes. Planning for that special dessert gives you a feeling of control, so you are less likely to beat yourself up afterwards.

Alcohol in moderation In moderation, alcohol has health benefits, however, the downside to drinking alcohol is that it can weaken your resolve, add empty calories and fuel your appetite. Non-alcoholic or just slightly alcoholic beverages are just as tasty and can save calories. A wine spritzer (equal part wine and seltzer) is a good way to dilute the effects of alcohol and keep your hands busy at the party.

Exercise A great way to keep your head above water. An extra 15 to 30 minutes tacked onto a workout can offset an indulgence. Unlike your financial budget, operate your caloric budget as a deficit. They more calories you spend, the less likely you are to gain weight.

Bring a dish to the party or dinner This way, you are guaranteed to have some healthy options. A cruditĂŠ with a low-calorie dip, or a seasonal fruit salad may be appreciated by more guests than you realize. Baked goods can be made with less sugar or lower fat ingredients.

L.E.A.R.N Program LEARN has been used for over 20 years as an effective method for weight loss.This program is designed to help you achieve permanent weight loss results.

Upcoming sessions: LEARN follow up program (shortened): Tuesday, December 5, 2018 at 5 p.m.

LEARN program for new students: Tuesday, January 8, 2019 at 5:30 p.m.

LEARN follow up program: Tuesday, January 8, 2019 at 5:30 p.m. and 6:45 p.m.

Sign up >

Brownie Energy Bites 1/2 c. whole hazelnuts 12 Medjool dates, pitted and roughly chopped 2/3 c. almond butter 1/3 c. unsweetened cocoa 2 tbs. water 1 tsp. vanilla extract 1/4 tsp. kosher salt (optional) 1. Preheat oven to 350 degrees Fahrenheit 2. Spread nuts on a small rimmed baking sheet and bake at 350 degrees F until lightly toasted, about 10 minutes.

3. Cool for 10 minutes. Rub off skins.

4. Reserve 20 hazelnuts. Pulse remaining hazelnuts in a food processor until finely chopped. Then transfer chopped nuts to a small bowl.

5. Pulse dates in food processor until almost paste-like.

6. Add almond butter, cocoa, water, vanilla, salt; process until well combined and then turn mixture out into a bowl and divide into 20 equal portions.

7. Roll each portion around 1 whole hazelnut to form a ball (mixture will be oily).

8. Roll each brownie ball into chopped hazelnuts to coat.

9. Chill until firm, about 30 minutes.

Yield: 4 servings Per serving: 111 calories; 7 grams fat; 0.8 grams saturated fat; 12 grams carbohydrates; 47 mgs sodium (with salt added); 3 grams fiber; 3 grams protein

Call for an appointment: 978.573.4444 nsmcnutrition@partners.org nsmc.partners.org/nutrition_counseling

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