How Much Will you Gain this Holiday Season?
The holidays are upon us and the gift no one wants to get stuck with is “those extra pounds.” Between the parties, stress, and holiday food, you need a plan to deal with all these tempting eating occasions. Holidays should be a time of memories, thanks and laughter with family and friends, but there is always a huge amount of food around. We need to eat healthier and lighter on non-party days, and increase our exercise as well. Here are some tips to get you started.
Although a celebratory drink is fine, excessive drinking or consuming drinks that are really “desserts in disguise” can be a too easy way to ingest your calories. At gatherings, start with a non-alcoholic drink or save the alcoholic beverage for your meal. Mix alcohol with diet soda or club soda. Mix wine with club soda for a wine spritzer. Drink light beer.
Here are the Calories in Common Holiday Drinks
Eggnog with Rum: 370 calories & 14gms of fat Champagne: 100 Calories
Hot Buttered Rum: 300 calories & 11gms of fat Martini: (6oz) 600 Calories
Godiva Chocolate Liqueur (3oz): 310 calories Light Beer: 100 Calories
Baileys (1oz) 150 calories & 7gms of fat Wine: 120 cal -Spritzer: 60 cal
Peppermint Hot Cocoa: 380calories & 26gms fat Regular beer: 150 calories
Kahlua, Amaretto, Schnapps (1oz): 110-135 cal Vodka/Gin: (1oz) 65 calories
Tricks to Get You Through
- When shopping, bring your list, but also bring healthy snacks to get you through the entire day.
- If you feel the need to splurge on all the glorious food, don’t waste calories on beverages: drink water.
- Fill up on low fat meat and vegetables and decrease your carbohydrate intake.
- When you eat carbs, choose those high in fiber.
- If you must try everything your host prepares, take small portions.
- When you indulge, pick your poison: alcohol or dessert and just have a small serving.
- Exercise more to reduce stress & keep the pounds off.
- If you're hosting a party, serve low fat, low calorie varieties of all of the favorites. You will feel better and so will your guests.
- Instead of bringing the usual high fat desserts or alcohol as a gift, opt for healthier choices such as a fruit or vegetable platter, or even gift certificates to a spa, personal trainer or a dietitian!
The Plan for the Day of the Event
Courtesy of Christine Sanchez
*Eat a good healthy breakfast, high in protein & fiber, for example:
- Protein Shake with fruit and flaxseed
- Oatmeal with nuts and fruit
- Eggs with an array of vegetables
*Right before the event EAT! Starving yourself will increase the chances of binging and making poor food choices. Have a high protein, high in fiber snack right before, like an apple with a few nuts.
*Chew on a piece of gum as you enter the party to postpone your eating. Then have a cold glass of water.
*Limit appetizers. One little pigs in the blanket, a Swedish meatball and a cracker with cheese provides 300 calories already!
*Keep portion sizes in mind when sitting down for dinner. There will be more food than you can fit on your plate. Choose foods wisely, limit portions, and watch out for additions such as gravy, salad dressings, “glazed” foods and butter.
*Choose more meat and vegetables, and less carbs.
*Start the party with the fruit and vegetable platter; then eat lean protein, more vegetables; then high fiber starches. Keep any sweets or alcohol last, and only in limited amounts.
What to Choose
Courtesy of Christine Sanchez
Good and _____________ ___________ Not So Good Food Choices
Broth based soups Cream based soups
Turkey, lean roast beef Antipasto meats
All vegetables Glazed/candied/buttered veggies
Baked sweet potato Mashed potatoes/rolls
Unsalted nuts Salted/candied nuts
Light beer, wine spritzer Heavy holiday drinks
Water, tea/coffee Sodas, juices, fancy hot beverages
Veggie/fruit platter Fried appetizers /cheese
Mixed green salad Croutons, salad dressings
Small portion of dessert Multiple portions of dessert
If your host is serving all “not so good” foods, just have a very small portion of each. After all, you're really there for the company, not the food.
Maintaining your weight during the holidays is a great step in starting a healthy lifestyle for the New Year. Why wait until January 1st? If you are able to do it now, you will be able to conquer any food situation.
On the other hand, it is a holiday. Relax, have fun with your family and friends and RETURN to your healthy lifestyle the following morning
Recipes to Try!
Coconut-Cardamom Sweet Potatoes
5 medium sweet potatoes peeled and cut into ¾ inch pieces
1 tsp pure vanilla extract : 1/8 tsp ground black pepper
¾ cup light coconut milk : 1/8 tsp cayenne pepper
2 tsp cardamom, ground : 1/3 cup unsalted pecan halves, chopped
Preheat oven to 325 degrees. Bring a large pot of water to a boil over high heat. Add sweet potatoes, return to boiling and cook until soft, about 10 minutes. Drain and transfer potatoes to a bowl. Add all ingredients (except pecans) to potatoes and mix on medium. Transfer to a 9x9-inch baking dish. Sprinkle pecans evenly over sweet potato mixture. Bake 45-50 minutes, or until edges are slightly browned. Cool for 10 minutes before serving. 100 calories, 3.5gms fat, 15gm carbs
Green Beans with Roasted Chestnuts
1 ½ lbs French green beans : 4 cloves garlic, minced
1 TBSP olive oil : 1/3 cup low salt chicken broth
2 large shallots, thinly sliced (1/2 cup) : juice of half a lemon
1 ½ cups canned vacuum-packed roasted chestnuts, sliced
¼ tsp sea salt : ¼ tsp ground black pepper
Bring a large pot of water to a boil over high heat. Add beans to pot and boil for 3-4 minutes. Fill another bowl with ice water. Drain and immediately transfer beans to ice water for 2 minutes.
Drain again and set aside. Heat oil in a large skillet over medium-low heat. Add shallots and cook for 3 minutes, stirring often. Add chestnuts and garlic and cook for 1 minute. Add broth, bring to a simmer and cook until reduced by half, stirring occasionally. Add beans to shallot mixture and toss well, about 2 minutes. Add lemon juice, salt and pepper. Remove from heat and serve hot. 90 calories, 5gms fat, 12gms carbs
Spiced Pumpkin Mousse
2 15-oz cans pumpkin puree : ¼ tsp Nutmeg, ground
¼ tsp cloves, ground :¾ tsp ginger, ground
1 1-lb pkg of silken tofu, drained : ¼ tsp sea salt
½ cup pure maple syrup : ½ cup Non-fat Greek yogurt
1 ½ tsp cinnamon, ground : ¼ cup dark chocolate, shredded
Combine pumpkin and tofu and mix until combined, about 30 seconds. Add maple syrup, cinnamon, ginger, nutmeg, cloves and salt. Process until combined, about 30 seconds more. Transfer mousse to a re-sealable container, cover and refrigerate for at least 4 hours. Drain any water that has accumulated from mousse; give it a quick stir and scoop ½ cup mousse into each of 10 small glasses. Top each serving with 2 tsp yogurt and 1 tsp chocolate. Keep refrigerated until ready to serve.
130 calories, 3.5gms fat, 22gms carbs,
What are your biggest Holiday obstacles? Any secret ways to get around them?
Any favorite healthy recipes to share?
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