Staying in Control at the Big Meal

Big family meals and over eating are inevitable, with Easter and Passover approaching. We all know the discomfort of eating way too much and feeling bloated. Avoiding this feeling may be easier than you think. These tips may help you prevent overeating, and you may even end up enjoying your celebrations that much more this year.

  • Do not skip breakfast! I have heard people say, “I’m saving my appetite for tonight!” That is the opposite of what your game plan should be. If you skip breakfast, you will absolutely starving by the time your celebratory meal roles around. This will lead to over eating or “stuffing your face” in a short period of time. Before you know it (about 20 minutes later), you’ll be uncomfortable and bloated!
  • Graze the appetizers! Preferably the fruit or vegetable-based appetizers! Having a few appetizers will continue to help off set hunger, just like your breakfast. Make sure to have just a few appetizers – don’t over do it!
  • Drink Water! Choose beverages that provide no calories, or low calories beverages. Staying hydrated will help you avoiding misjudging thirst for hunger.
  • Eat slowly! Holiday meals are delicious! Fill your plate with all your favorites and enjoy them slowly. Try to take about 20 minutes to finish your meal. It takes your stomach around 20 minutes to signal to your brain that you are full. By the time you’re done eating your meal, your urge for second helpings will have disappeared! This may be the biggest key to avoiding overeating!
  • Fruit, Fruit, Fruit! The dessert spread may be so appealing! Pick small or bite size portions of the decadent desserts and fill the remainder of your small plate with fruit, fruit and more fruit. The fiber and liquid in the fruit will satisfy your appetite and help you avoid too much sugary dessert.
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    The Kraft Cheese Debacle

    Earlier this month, Kraft Singles cheese slices became the first food—ever—to be officially endorsed by the Academy of Nutrition and Dietetics (AND). As members of the AND (and proud supporters, we might add), we, like most dietitians, did a double take. A food that is similar to cheese, but not quite cheesy enough to actually be called cheese, is the first food to proudly display the name of Kids Eat Right. Really?

    We weren’t the only ones to notice. The news media exploded with articles on what appeared to be an endorsement of processed food. And in response, the AND wrote the following: read more

    Kids in the Kitchen Contest

    Introducing Kids in the Kitchen–our monthly contest for mini cooks! No doubt one of the best ways to teach kids healthy habits is to seek their help in the kitchen. Each month in this newsletter we will feature on lucky little chef cooking or baking. Send photos and or a recipe on our Facebook page to enter. All chefs will be featured on our blog, and the winner will be featured in our e-newsletter (plus, he or she will receive an Amazon gift card!).

    Happy cooking!

    Alexandra 1

    Alexandra, age 12, baking parker house rolls

    Alexandra, age 12, baking parker house rolls

    Alyssa, age 2, helps her mom bake a cake.

    Alyssa, age 2, helps her mom bake a cake

    More cake is on Anthony's hands than in the pan!

    More cake is on Anthony’s hands than in the pan!

    Gluten free baked oatmeal

    Gluten free baked oatmeal

    Gia Diakakis, RD

    Welcome Gia Diakakis

    We are very excited to expand our practice with the addition of Gia Diakakis, MS, RD, LDN, CNSC, an outstanding dietitian professional whose wonderful rapport with children is apparent from the start.

    Gia joined Feed to Succeed officially in February, after several months of working intermittently with Betsy. Prior to this, Gia worked at Rush-Presbyterian – St. Luke’s Medical Center as a neonatal/pediatric nutrition support team dietitian. There she was responsible for parental nutrition and enteral nutrition along with diet management of weight loss, weight gain, diabetes mellitus, cystic fibrosis, muscular dystrophy, GI disease (including inflammatory bowel disease) food allergy and more. She brings this great depth of knowledge and experience to Feed to Succeed clients. read more

    We Moved!

    We are thrilled to announce our new location on West Lake in Glenview! After six years of sharing a space with another health professional, we now have an office of our own. Together with Dr. Suzanne Nelson of Children’s Gastroenterology Specialists, Feed to Succeed is now located at 3633 West Lake Ave., Suite 103 in Glenview.

    Our space is larger, kid friendly and close to Glenbrook Hospital. Clients who need to access a lab can quickly reach one at the nearby hospital.

    Our new phone number is 847.724.8015 read more

    Emulsifiers: Another Reason to Avoid Processed Foods

    By Gia Diakakis, MS, RD, LDN, CNSC

    My favorite piece of nutrition advice comes from author Michael Pollan: “Don’t eat anything your great-grandmother wouldn’t recognize as food.”

    While the idea doesn’t apply as well to me—coming from a family from a village high in the mountains of Greece (thus eliminating most foods around me)—I nevertheless understand the message loud and clear. Many food items available are packaged, shelf stable and convenient, bearing little resemblance to the food generations of grandparents before us ate. read more