Dear subscriber,

In this issue:

• Surviving temptation this holiday season
  
• Mount Sinai hosts protein party for December support group
• Recipes: Turkey Cutlets Francese and Hot Chocolate
• Clinical Nutritionist Amy Fleishman, RD featured on local news

Surviving temptation this holiday season

It’s hard enough to watch one’s weight under normal circumstances, but the holiday season makes it almost impossible. Not only do we face constant temptation—from goodies at the office to those holiday parties—but spending time with the family can also be a source of stress, which triggers emotional eating.

The following tips can help you and your waistline survive the holiday season:

• Bring something healthy you can eat when going to a holiday party at someone’s house. Share your favorite snack with your friends, and give yourself an alternative to traditional high-calorie party foods.
• Stand away from the food when socializing. The temptation to nibble can be overwhelming.
• Limit your intake of fruity, sugary drinks, which may have a high fat content. (Think egg nog.) The empty calories in beverages can add up quickly.
• Drink alcohol in moderation. Not only is alcohol high in calories, but it can also have an increased effect on people who have had weight-loss surgery.
• Focus on low-fat proteins. Fill up on lean proteins, turkey or chicken without skin. Skip the gravies, sauces and sides. Stuffing can be gummy and cause problems for people who have had surgery.
• Try poached or baked fruit for dessert. Baked apples or pears are a healthy option, as is fat-free and sugar-free pudding.

For people who love to cook, the holidays offer the perfect excuse to spend time in the kitchen. Bake your favorite cakes and pies, and give your tasty creations as gifts to family, friends and colleagues.

Experiment with healthy, low-calorie and low-fat versions of your favorite dishes:

• Use artificial sweeteners like Splenda or Sweet ’N Low.
• Cook with turkey and chicken instead of pork and beef.
• Substitute skim milk for cream and condensed milk.
• Use egg substitutes instead of the real thing.

Sticking to a diet can be challenging when spending time with family, who may not always understand or support your weight goals. Accept the fact that they generally mean well, and try to enjoy the time you have together.

Note: For individuals who have had weight-loss surgery, the dietary tips in this article are general recommendations only. Consult your health-care provider about the specific needs of your procedure.

 

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Mount Sinai hosts protein party for December support group

At the next support group meeting, the Mount Sinai Surgical Weight Loss Program is hosting a protein party.

Each person brings one high-protein food to share with the gang for an evening of healthy food and fun fellowship. Don’t miss it!

When: December 7, 2005, 6:15 p.m. – 8:00 p.m.

Where: Boardroom of the Annenberg Center, 5^th Floor – 100th Street & Madison Avenue

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Holiday Recipes: Turkey Cutlets Francese and Hot Chocolate

You can enjoy these delicious, healthy recipes before and after weight-loss surgery.

Turkey Cutlets Francese

½ cup grated Parmesan cheese
¼ cup dried parsley flakes
1 cup egg substitute
¼ cup skim milk
1 pound turkey cutlets, sliced thin
Olive oil cooking spray
½ cup white wine
2 tablespoons concentrated chicken broth

1. On a flat plate, mix Parmesan cheese and parsley. 
2. In a baking dish or platter with sides, mix eggs and milk. Dip cutlets into egg, then into cheese mixture, then back into egg.
3. Coat a nonstick skillet with cooking spray and heat until hot but not smoking. Sauté cutlets for 3 minutes on each side until brown. Remove to a plate and keep warm.
4. Reduce heat to low, pour wine into pan and simmer, stirring to scrape up brown bits.
5. Add concentrated chicken broth and continue simmering and stirring for 2 more minutes until sauce reduces slightly.

Serving guidelines:

For Lap-Band

• Weeks 1-4: Puree 2 ounces cooked cutlet with 2 tablespoons sauce.
• Week 5-8: Chop 2 ounces cooked cutlet with 2 tablespoons sauce.
• Weeks 9+: Serve 2-4 ounces cooked cutlet topped with 2 tablespoons sauce.

For bypass:

• Weeks 1-4: Puree 2 ounces cooked cutlet with 2 tablespoons sauce.
• Weeks 5-8: Chop 2 ounces cooked cutlet with 2 tablespoons sauce.
• Week 9+: Serve 2-4 ounces cooked cutlet topped with 2 tablespoons sauce.
  

For BPD-DS:

• Weeks 1-3: Puree 2 ounces cooked cutlet with 2 tablespoons sauce.
• Weeks 4+: Serve 2-4 ounces cooked cutlet topped with 2 tablespoons sauce.

For others:

• Serve 4 ounces cooked cutlet topped with 2 tablespoons sauce.

1. Mix cocoa and sweetener in cup or mug.
2. Add ¼ cup milk and stir to make a paste.
3. Heat remaining milk in microwave for 45 seconds to 1 minute or until hot, and add hot milk to cocoa mixture, stirring until smooth.

• Hint: In the summer, if your blender can crush ice, you can make frozen hot cocoa: let cocoa cool, then put in blender with 1 ice cube and blend until frothy.