The Biggest Winner weighs in the new year

  • Published
  • By Staff Sgt. Chad Padgett
  • 436th AW Public Affairs
DOVER AIR FORCE BASE, Del. --  The 436th Aerospace Medicine Squadron Health and Wellness Center plans to kick off the new year by helping some Team Dover members fulfill their new year resolutions.

The HAWC will begin weigh ins for their 2009 Biggest winner competition Jan. 5, 2009. The competition consists of teams of six weighing in for 10 weeks to see who can lose the most weight.

HAWC officials recommend the following tips to get through the holiday season and preparing to lose those extra few pounds:

Holiday parties
Holiday parties frequently offer an abundance, or overabundance, of food choices, large portions and alcohol.

Just because you're trying to eat healthfully doesn't mean you need to avoid celebrations or accept a few extra party pounds. The secret is moderation and balance.

With some forethought, you can enjoy any holiday gathering and keep a healthy perspective:

Eat small frequent meals throughout the day prior to the party

Drink a glass of milk or eat a piece of fruit beforehand

Make just one trip to the party buffet

Fill up on fruits, veggies and grain foods

Limit cookies, cakes and other holiday treats to smaller portions

Alternate alcoholic beverages with non-alcoholic drinks, because drinking alcohol can cause you to eat more.

Start your day with a small meal that includes whole grains, fruit, dairy foods and protein like eggs, ham or peanut butter.

Grab smaller snacks throughout the day, saving most of your calories for the main meal.

Don't starve yourself before the meal. The longer you go without eating, the more you eat when you sit down for a meal.

Select foods carefully. Think about what foods you want to eat, which ones you will just sample and which ones you will skip.

Lastly, enjoy the celebration. Pace your eating and spend time visiting. You'll eat less and feel good about what you've eaten.

What to shop for
Start with a lean choice. 
The leanest beef cuts include round steaks and roasts (round eye, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts. 
The leanest pork choices include pork loin, tenderloin, center loin and ham. 
Boneless, skinless chicken breasts and turkey cutlets are the leanest poultry choice.
Use food labels to help you choose.
Choose extra-lean ground beef. The label should say at least "90 percent lean." You may be able to find ground beef that is 93 or 95 percent lean.
Processed meats such as hams, sausages, frankfurters and luncheon or deli meats have added sodium. Check the ingredient and Nutrition Facts label to help limit sodium intake. Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium.
Lower fat versions of many processed meats are available. Look on the Nutrition Facts label to choose products with less fat and saturated fat.


When cooking
For gravies or sauces: If you are making pan gravy, first skim the fat off pan drippings. For cream or white sauces, use fat-free milk and soft tub or liquid margarine.

For dressings or stuffing: Add low-sodium broth or pan drippings with the fat skimmed off instead of lard or butter. Use herbs, spices and a whole-grain bread for added flavor.

For biscuits: Use vegetable oil instead of lard or butter, and fat-free (skim) milk or 1 percent buttermilk instead of regular milk.

For greens: Use skin-free smoked turkey, liquid smoke, fat-free bacon bits, or low-fat bacon instead of fatty meats.

For sweet potato pie: Mash sweet potato with orange juice concentrate, nutmeg, vanilla, cinnamon and only one egg. Leave out the butter.

For cakes, cookies, quick breads and pancakes: Use egg whites or egg substitute instead of whole eggs. Two egg whites can be substituted in many recipes for one whole egg. Use applesauce instead of some of the fat.

For meats and poultry (chicken and turkey):
Trim away all of the visible fat from meats and poultry before cooking.
Take off poultry skin before eating.
Broil, grill, roast, poach or boil meat, poultry or fish instead of frying.
Drain off any fat that appears during cooking.
Chill meat and poultry broth until fat becomes solid. Skim off fat before using the broth. 
Skip or limit the breading on meat, poultry or fish. Breading adds fat and calories. It will also cause the food to soak up more fat during frying. 
Choose and prepare foods without high fat sauces or gravies.

"The HAWC is here to give exercise counseling for a long-term effect on weight loss for nutrition and fitness advice," said John Walters, 436th AMDS HAWC exercise physiologist. "Not everyone can achieve the same results for weight loss, but we can help individuals reach their personal goals according to their current fitness status. This is about changing your lifestyle for the rest of your life."

The deadline to sign up for The Biggest Winner is Jan. 2, 2009. For information or to sign up, call the HAWC at 677-3733 or Nicole Voyer at 677-2680.