Tamara’s Tips
Volume 1, Issue 5
It’s that wonderful time of year again - giving and sharing, friends and family, lights and decorations, memories of times past. It’s all about spending time with those you care about, taking time away from the hassles of work or school and enjoying the season.
In addition, there will be parties, cookie platters, eggnog, candy, shopping, travel, wrapping, decorating and stress. To help you overcome all this, here are some tips to assist you in maintaining your sanity. Remember, the holidays are specific days – not weeks or a month. Enjoy the special day then get back to your normal healthy habits. This way you’ll avoid any guilt!
As the year winds down, I hope you can look back on it as being full of fond memories, great accomplishments, and happiness.
I wish you health and success in the New Year!
-Tamara
Healthy Living Consultant
Live Healthy, Live Long
10 Tips to Eating Healthy During the Holidays
- Create and Stick to a Plan – Recognize and anticipate your weaknesses. If cheese is your downfall, plan to avoid the cheese tray at the next party.
- Maintain a Regular Schedule – Eat at normal mealtimes. Don’t skip meals because you overindulged, it sets you up to make bad choices at the next meal.
- Practice Mindfulness – Consciously look at the buffet to see what is being offered before you load up your plate. Then make appropriate choices. Put distance between you and the buffet to avoid mindless snacking.
- Be Selective – Save calories for splurging on your favorite foods. There is no need to sample everything.
- Beware of Beverages – Those with and with out alcohol can be loaded with useless calories. Drink plenty of water all day and save special drinks only at mealtimes.
- Practice Portion Control – Use small salad plates rather than dinner plates.
- Fuel Up Frequently – Never head to a party on an empty stomach. Have a healthful meal or snack before leaving the house.
- Practice Self-Monitoring – Use a food log or identify and write down the reasons you have for staying on track and read it aloud everyday.
- Be a Social Butterfly – Spend more time socializing than eating. The spirit of the holiday is to be with those you love, not just consume food. Enjoy them.
- Don’t Diet – It will only backfire and make you feel guilty. If you overindulge, do better at the next meal.
Keep these examples in mind when making your decisions…
- 1 piece pumpkin pie = 316 calories and 14g fat
- vs. apple pie = 411 calories and 19g fat
- vs. pecan pie = 500 calories and 27g fat
- 1 cup spiced cider = 115 calories and 0g fat
- vs. eggnog = 340 calories and 19g fat
- ½ cup steamed green beans = 24 calories and 0g fat
- vs. green bean casserole = 132 calories and 8g fat.
Substitutions for Healthier Holiday Foods
- Use unsweetened applesauce to replace half the fat. For best results, drain the applesauce first for 5 to 10 minutes in a colander lined with paper towels. You should also be able to reduce the sugar content, since the applesauce provides some additional sweetness.
- Try whipped prunes (available in baby food aisle or baking aisle). Replace one cup of oil or fat with a half cup of prunes. This works best in brownies or cake like cookies.
- Substitute 2 egg whites for 1 whole egg in baked goods.
- Use low fat plain yogurt instead of sour cream.
- Replace half the flour with whole wheat pastry flour. Whole wheat pastry flour results in light, airy cookies with the health benefits of 100 percent whole wheat.
- Replace ¼ cup of the flour in a recipe with plain rolled oats. This will add more fiber.
- Substitute dried fruit or chopped nuts for part of the chocolate chips.
When entertaining…
- Cook and/or offer less food at meals. It forces people to take smaller portions and eliminates leftovers.
- Offer high fat and calorie dense foods in smaller serving dishes. Your guests will serve themselves less.
- Add color to the mostly beige colored foods like turkey, mashed potatoes and stuffing with fresh vegetables and fruits.
Add some color to the table...
- Add cranberries and apples to stuffing.
- Make mashed sweet potatoes instead of regular potatoes.
- Cook carrots and potatoes together then mash them all together like regular potatoes.
- Serve a dark green leafy salad with orange wedges, pear slices, walnuts and a small amount of goat cheese.
- Make pumpkin pie without the crust and add whip cream for less calories.
- Stick with fresh steamed vegetables (green beans, asparagus, broccoli, etc.) rather than casseroles. The colors are brighter and more appealing.
