By Rosanne Rust

It’s the most wonderful time of the year. So why are you stress eating? December has its way of freaking us out. There are the usual deadlines at work, the endless lists at home, the cleaning, the cooking, and of course the snacking.

When life gets busy, we often resort to quick snacks or skipping meals. Snacks are good; meal skipping is not. Your goal this month is to have a strategy on hand, a strategy that helps you deal with the uber busy days so that you can make good choices and stay balanced. Keep these quick tips in mind as you cruise through the rest of the month.

n Don’t skip meals. While it is OK to eat lightly on the day of a party, you don’t want to eat too lightly. Skip snacks that day, but eat a sensible breakfast and lunch.

n Drink lots of water. It’s easy to get dehydrated in the winter because furnaces are running and we don’t get the urge to drink in cooler temperatures. Be sure to keep a glass of water by your workstation or bring a travel bottle in the car.

n Plan snacks. Keep fresh fruit in the house, and stock up on a few nutrition bars. While “bars” are not a suitable substitute for real meals on a regular basis, they can serve to provide balanced nutrition when your schedule is really hectic.

n Try to make time for a real dinner. While adding, “cook dinner” to your to-do list may sound daunting on some days, there are lots of quick meals that you can get on the table in less than an hour. (See my quick pork roast supper). Eating a good meal in the evening energizes you and will prevent an evening snack cravings from sabotaging you.

n Exercise at least five days a week. Fitting in at least 15 to 20 minutes daily is better than no exercise at all. Don’t allow yourself to use “lack of time” as an excuse. Don’t have 15 minutes? Do 10. Go for a sprint workout: Sprint for 30 seconds to one minute, then walk for one minute. Do this for 10 minutes, and you’re done. You can do the same on a bike or an elliptical machine. Working harder for shorter periods has been shown to be an effective metabolism boost.

n Think: weight maintenance. You can still enjoy getting together with family and friends, eating special foods and enjoying a few cocktails without gaining weight. Just don’t splurge every day. Get back to normal eating the day after a celebration, and be sure to fit that walk, run or weight-lifting session in.

Enjoy your holiday season, and I wish you a happy, healthy and fad-free new year.



Rust is a licensed, registered dietitian and nutrition coach who has a private practice in Meadville. She is a licensed provider for Real Living Nutrition Services and the author of “The Calorie Counter for Dummies,” due in stores Dec. 21. To order the book or find out more about her online weight loss programs, go to her Web site: www.rustnutrition.com. Look for a book signing at Tattered Corners in early January.



Rosanne’s Weeknight Pork Loin Supper



This simple meal can get onto the table in about an hour.



One 2-pound pork tenderloin

One bag of plain frozen steam-in-the-bag broccoli

Potatoes (one potato per person)

2-3 Tablespoons chopped onion

Canola oil

Cooking spray

Apple chutney (or your favorite sweet fruit relish)



Preheat oven to 375 degrees.

1. Coat a 7- by 9-inch glass baking dish with cooking spray, and place tenderloin into dish. Sprinkle with salt and pepper.

2. Bake pork in oven until meat thermometer hits 175 degrees, or about one hour. When done, glaze pork with apple chutney, bake about 10 to 15 minutes longer.

3. While pork is baking, make home fried potatoes. Cut potatoes into small cubes. Add 1 tablespoon canola oil to nonstick skillet with lid, heat on medium-high. Add cubed potatoes to pan, stir to coat with oil. Add onions, salt lightly, cover and let cook for about 10 minutes, reducing heat to medium. Stir occasionally. Cook until potatoes are tender and lightly browned, about 15 to 20 minutes.

4. Steam broccoli in bag in microwave for four to five minutes. Pour into serving dish.



Slice pork tenderloin; serve with fried potatoes and broccoli. Dinner is ready.





My new book: “The Calorie Counter for Dummies” provides you with vital information on the nutritional and caloric value of the foods that you eat every day — from home, the supermarket and restaurants.

Whether you’re trying to lose weight, eat healthier, or control and prevent diseases such as diabetes and heart disease, this take along guide provides you with a portable, quick, and easy way to get nutritional information whenever and wherever you need it.

“The Calorie Counter for Dummies” provides you with access to the calorie, fat, saturated fat, carbohydrate, fiber, protein and sodium counts found in thousands of fast-food and chain-restaurant menu items and the foods like the fruits, vegetables, and meats you eat every day.

Tuck this compact guide into your glove box, briefcase or purse, and have key calorie information at your fingertips at all times!

“The Calorie Counter for Dummies” costs $7.99 and is being published by John Wiley & Sons Inc. this month.