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About Smoke signals. (Grand Ronde, Or.) 19??-current | View Entire Issue (Dec. 1, 1989)
Smoke Signals December 1989 Page 3 4-: a Darlenc Aaron at a recent Health Committee meeting. CELEBRATE THE HOLIDAYS WITHOUT GAINING WEIGHT You get up early and start organizing pots and pans for the Holiday feast (from the Latin festus, meaning joy). Anticipating a long wait until dinner, you have a larger breakfast than usual - orange juice, two slices of but tered toast, jam, and an egg or two. As the guests gather early in the afternoon, you offer, and partake of, snacks and drinks. (We won't count the samplings in the kitchen to see if things are turning out right.) At 3:00 you serve turkey with all the trimmings. You cannot resist second helpings, and you would be silly, after all this, to refuse whipped cream on the pie. You do the cleaning up, somehow, and take a nap. Around 9:00 you fix yourself a cold turkey sandwich with mayonnaise, a bit of stuffing, and cranberry sauce, and eat another slice of that delicious pie. Such a day's intake can easily hit the 4,500 to 5,500 calorie mark. If you usually eat, say, 2,000 to 2,500 calories a day, you've consumed nearly 3,000 extra calories, much of it from fat. Result: you've probably gained almost a pound. To pare calorics, here are some tips: For snacks before dinner, serve a selection of raw vegetables and sliced raw fruits with high-fiber flatbreads instead of high-fat crackers. Mexican salsa is an excellent fat-free dip. Nonfat or low-fat yogurt or blended low-fat cottage cheese makes a good subsitute for sour cream in dips. Don't feel you have to serve or drink high-calorie cocktails. If you offer alcoholic drinks, pour measured amounts and don't push refills. Champagne and other wines taste good (and the drink lasts longer) when blended with, respectively, juice or club soda. Serve soft drinks, such as flavored sparkling water on the rocks or blended with fruit juice, or alcohol-free Bloody Marys (highly spiced tomato juice). Don't eat the turkey skin, which contributes about one-third the fat in a typical serving of poultry. Breast meat has fewer calories and much less fat than dark meat- in fact, without the skin, it's one of the leanest meats there is. The day before, make a generous amount of chicken or turkey stock and defat it. (Easiest way: chill the stock after removing the bones and vegetables, then skim and discard the congealed fat.) If you don't want to make stock, chill storebought stock in the can and skim the fat before using. Use it as follows: - Use the defatted stock as a base for soup-the result will be much lower in calories than cream soups. - Use it for basting, rather than butter. - Use it to moisten stuffing ingredients, halving or eliminating the large amounts of butter or margarine most recipes call for. Remember, too, stuffing will generally have less fat (and be a less likely source of salmonella poisoning) if cooked separately rather than in the turkey cavity. - For gravy, pour off the fat from the drippings; add some of your fat-free stock to the remaining drippings. - Serve sweet potatoes plain instead of candied, or mash them with orange juice and garnish with orange slices or pineapple. Acorn squash and rutabagas are lower calorie substitutes for sweet potatoes. - plain, steamed green vegetables (sting beans, Brussels sprouts, or broccoli) and pearl onions without the cream sauce are an attractive addition to the richer fare. - Make your own cranberry sauce, and experiment with smaller amounts of sugar than the package calls for. - - Remember that in most recipes two egg whites can replace one whole egg, and low-fat or skim milk works as well as whole. - For low-fat piecrusts, use crushed graham crackers moistened with fruit juice and then baked. MENU1: Breakfast Calories 1 cup orange juice HO 2 slices toast 135 ltbsp. butter 100 ltbsp.jam 55 2 eggs, scrambled in butter 220 1 cup coffee with cream J5 TOTAL: . 665 Appetizers 10 potato chips (with creamy dip) 105, 5 crackers with cheese 175 leupeggnog . 342 TOTAL: 740 Dinner 8 oz. champagne 170 6 oz. turkey, white & dark meat, with skin 345 14 cup gravy 30 1 cup standard stuffing 500 2 candied sweet potatoes 285 1 cup buttered steamed green beans 70 2 rolls, buttered 240 1 4 cup canned cranberry sauce 105 1 slice pecan pie, with whipped cream 520 TOTAL: 2,265 Supper turkey sandwich, with mayo, cranberry sauce, standard stuffing 585 1 slice pecan pie 495 1 cup whole milk J5J) TOTAL: 1,230 MENU 2: (low-fat) Breakfast Calories DAYS TOTAL: calories from fat: 4,890 44 1 cup orange juice 2 slices toast 1 tbsp. jam 1 cup of coffee with low-fat milk TOTAL: Appetizers 5 pretzels with low-fat yogurt dip raw vegetables with salsa 12 cup egg nog TOTAL: Dinner 4 oz. champagne 6 oz. turkey, white meat, no skin 14 cup low-fat gravy 1 cup low-fat stuffing 1 cup acorn squash 1 cup steamed green beans 2 rolls 14 cup low-sugar cranberry sauce 1 slice pumpkin pie TOTAL: Supper, turkey sandwich, with low-fat stuffing, cranberry sauce, gravy 1 slice melon 1 cup of skim milk TOTAL: DAYS TOTAL: Calories from fat: 110 135 55 J5 315 120 35 40 170 365 85 230 20 125 115 35 170 85 125. 1,040 345 45 J!5 475 2,195 11 -Courtesy of the University of California, Berkely Wellness Letter (U of C School or Health) November 1989 . -Ay? 'M BIA Representative Brenda Shadwick cave a presenta tion concerning general assistance to Tribal members at the November General Council meeting.
