SOTP Staff, Author at Shepherd of the Prairie

Holiday Wellness Tips

From Your SOTP Wellness Team

The holidays are often filled with time-honored traditions that include some of our favorite meals and foods. As you celebrate, think of little changes you can make this holiday season to create healthier meals and active days.

How calorie dense are my favorite holiday foods?

High calorie-dense foods pack a lot of calories and tend to be heavily processed, low in nutrients and fiber, and high in fat and added sugars. Below is a list of high-calorie dense foods:

Fatty meats such as sausage, prime rib, bacon
Butter, margarine, lard
Snacks and treats like potato chips, pastries and chocolate candies

Low calorie-dense foods have fewer calories per bite, a variety of vitamins and minerals, and are low in fat and added sugars. The fiber content of these foods tends to be higher, leading to increased fullness and a lesser likelihood of overeating.

Examples include:

Fruits and vegetables
Whole grains and beans
Lean proteins and low-fat milk products

When planning your holiday meals and snacks, try to include more low-calorie dense foods and limit items that are high-calorie dense.

Sneaky Holiday Calories:

Egg Nog (1 cup) 343 calories
Hot Buttered Rum (1 cup) 218 calories
Irish coffee (1 cup) 220 calories
Mixed Nuts (1/2 cup) 440 calories
Chips (1 oz) & Dip (1 tbsp) 225 calories
Fruitcake (1 average slice) 324 calories
Cheesecake (1 average slice) 372 calories
Pecan Pie (1/8 of 9-inch pie) 480 calories
Mashed potatoes (1/2 cup)
& gravy (1/2 cup) 300 calories
Green Bean Casserole 225 calories

Better Options:

Cider or sparkling grape juice
2/3 cup 120 calories
Wine/Champagne (1/2 cup) 120 calories
Mixed Raw Vegetables (1/2 cup) 25 calories
Boiled Shrimp & Sauce (2 oz) 80 calories
Chocolate mints (2 pieces) 60 calories
Chocolate Covered Cherry (1) 75 calories
Gingerbread cookie (small) 100 calories
Snickerdoodle cookie (small) 100 calories
Pumpkin pie (1/8 of 9 in pie) 180 calories
Baked Potato & Sour cream 150 calories

Portions have doubled in the last 25 years. Research shows that people eat more when they are given a larger amount. Eating smaller portions is another easy way to reduce some of the calories from your diet.

Keep an eye on portions at holiday parties

Grab a smaller plate
Load up only once
Eat slowly and enjoy each bite
Mingle away from the appetizers
Once you finish your portion, play with the kids or walk the dog
Chew gum instead

Low-Calorie Egg Nog

Source: American Diabetes Association Holiday Cookbook by Betty Wedman

2 eggs, separated
4 cups skim milk
1 teaspoon vanilla extract
6 tsp sweetener such as Splenda
½ teaspoon brandy or rum flavoring
Ground nutmeg to taste

Combine the egg yolks and milk in a saucepan. Cook over medium heat until the mixture coats a metal spoon. Cool.

Beat the egg whites until soft peaks form. Add the egg custard mixture with the vanilla, sweetener, and flavoring. Mix lightly. Cover and chill. Pour into serving cups and sprinkle with nutmeg.

½ cup= 70 calories, 6 grams carbohydrate, 6 grams protein, 3 grams of fat

Contact Jamie Patel jamie.patel@nm.org

Children, Youth & Family

Note to the Congregation

January 19th Kid’s Movie Night!!!

On January 19th from 6:30-8:30 we will be hosting a movie night. Have your child come in their pajamas and bring a sleeping bag or blanket to get cozy in the Fellowship Hall. We will have popcorn and some movie candy for the kids to “order” and have delivered to them. Please register at www.bit.ly/SOTPmovie0124 asap!

Candy Donations needed for our Kids Movie Night on January 19th.

Check out the registrations at www.bit.ly/SOTPmovie0124 to see what is needed.

Save the date, Friday February 23rd for “Shepherd’s Open Mic Night”

If you have a special talent that you would like to share, singing, dancing, juggling, playing a musical instrument, or imitating bird calls please join us, and bring a friend!!! Registration will be coming soon.

We will have a coffee and hot chocolate bar set up for everyone to enjoy.

Contact: Jill Gillming jill@sotpmail.com

Adult Education

With Pastor Roy Olson

The Adult Education Class will resume sometime in January.

We will be studying the book Future Faith (Fortress Press) by Wesley Granberg Michaelson. In it he has identified 10 challenges the church must face this century. We will examine one per week.

Participants are encouraged to purchase the book and read along as we go. Please plan to join us when you can, even if you don’t have the book, for these weekly conversations on Sunday mornings at 10:15 AM.

More details will be announced next month.

Contact: Pastor Roy Olson olson612sr@sbcglobal.net