Staying Healthy for the Holidays: Avoiding Holiday Weight Gain Part 4

The Holidays are here!  I hope you’re enjoying the top 10 tips to avoid holiday weight gain.  This is the last post for the series.

Tip #8: Monitor portion size.

Did you know that the average American can consume more than 4,500 calories on Thanksgiving Day?  Just to put this into perspective, when an average woman goes for a run, she will burn about 100 calories for each mile.  It would take 45 miles to run off the Thanksgiving calories.  It’s easy to see how we may gain weight during the season.  So how can we enjoy our holiday celebrations without the dreaded weight gain?

We all have favorite foods we associate with the holidays.  Have a small portion of the things you really enjoy, but don’t eat until you’re uncomfortably full. Try to include vegetables and protein in all of your meals. Studies show that people who have a broth-based soup or green salad prior to their meals tend to consume fewer calories overall.                                         Other strategies include using a smaller plate and sitting near other healthy eaters.

Tip #9: Stay accountable (to yourself).

Weigh yourself before the holiday season and get on the scale periodically.  It’s easier to lose 2 or 3 pounds rather than wait until you’ve gained 10. 

It can be helpful to keep a food journal. We don’t always realize how many extra calories we’re consuming until we write it down. A common pitfall can be taste-testing. A bite here and there can easily add up to more than 500 calories.

Tip #10: Make over your favorite recipes.

Make healthier versions of holiday favorites like green-bean casserole and mashed potatoes. Changes to recipes should reduce fat, sugar and salt. You can use the Internet to search for alternative recipes or find new dishes.  Here’s a great link for some lighter versions of your favorite recipes.

http://www.foodnetwork.com/thanksgiving/photos/healthy-thanksgiving-recipes.html

The best gift you can give to yourself is the gift of health.   At Amethyst Wellness, we wish you and yours a happy and healthy holiday season.

Staying Healthy for the Holidays: Avoiding Holiday Weight Gain Part 3

Wow, this holiday season is flying by!  How’s it going?  I hope you’ve been happy and healthy so far.  This week we’ll talk about parties.  With all the celebration, it’s easy to get caught up in unhealthy behaviors.  Here are the next tips to avoid holiday weight gain.

Tip #6: Don’t drink your calories.

Holiday drinks can have more than 500 calories each!  All that egg nog can quickly expand your waistline.  When we drink our calories, we don’t always feel full which usually means that our caloric intake for the day will be higher than our bodies require.   Alcohol containing drinks stimulate the appetite and lower inhibition, making us even more likely to overindulge. Finally, alcohol intake affects metabolism,                                                                                     making us more likely to store fat.

If you choose to drink alcohol, choose lower calorie options like wine spritzers or vodka and soda.  Get creative and try to make lower calorie versions of your favorites. 

Tip #7 Prevent party pitfalls.

 It’s great to make time to hit the party scene, but if you’re hungry before you get there, you’re in for disaster.  It’s best to start with a healthy snack before the party. You’re less likely to overindulge when you’re not hungry.

When at a dinner party, start with healthy options first (at least half of your plate should be veggies), then pick one or two indulgences that you really like. It’s also always a good idea to bring a healthy dish or appetizer.  

So party on this holiday season but plan ahead for optimal health.

 

Staying Healthy for the Holidays: Avoiding Holiday Weight Gain Part 2

I hope you are having a wonderful and healthy holiday season so far.  This week we’ll talk about more ways to prevent holiday weight gain.

Tip #3   Plan non-food activities.

Many holiday activities revolve around food.  Try some alternate activities or set new traditions. Some fun activities that don’t involve food include decorating the tree; touring holiday lights; Christmas caroling; or seeing a holiday-themed show.

Are there some food-related activities that you just can’t live without?  How about a makeover?  For example, change an annual cookie baking contest into a challenge to make a yummy 100 calorie treat.  Again the goal here is moderation rather than deprivation.

Tip #4  Manage your schedule.

We are increasingly busy year round.  Add a hectic holiday schedule to your life and you may miss the true spirit of the holidays.

We can manage the madness by prioritizing activities.   It’s tempting to accept every invitation to every activity but it’s OK to sometimes say “No”.  Saying “No” can be quite liberating.  You don’t even have to make excuses.  You’re simply “not available”.  You’ll then be able to enjoy the parties and other events that are close to your heart.  

 

 

Tip #5  Focus on giving.

As a society we have become obsessed with finding the perfect gifts and getting the best deals.  We no longer wait until Black Friday, and we’re skipping Thanksgiving celebrations to start shopping early.  This tip is to focus on the meaning of giving.  Rather than buy expensive gifts, many people are now giving the gift of time and friendship.  How cool is that?  Our mental and financial health will improve with an adjustment in our giving philosophy.

Another way to give is to volunteer.  Studies show that individuals who volunteer have better self-esteem and are more connected to their community. It can be fun to volunteer at a toy drive for underprivileged children, or help out at a local food bank. Volunteers have the opportunity to make new friends and boost their social and professional networks.

There are also health benefits to volunteerism, such as less frequent illness and lower mortality from chronic disease.

 

May your holidays bless you with health and happiness.  Stay tuned for more tips.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Staying Healthy for the Holidays: Avoiding Holiday Weight Gain Part 1

It’s officially the Holiday season.  It’s time to celebrate!  Unfortunately the holidays also bring threats to our health which include illness, increase in stress and weight gain.  Let’s talk about strategies to minimize these threats. 

 

Holiday Weight Gain

Our first topic is holiday weight gain.  Each year, the average American gains between one and five pounds during the holiday season. This occurs because the holiday season is more than just one meal of overindulgence. There are work parties, family parties, social gatherings and many other activities that revolve around food. Holiday food is usually highly palatable and loaded with fat, salt and sugar.

 

We overindulge because we see the holidays as a time to “let go.” A few pounds may not seem like a big deal, but the problem is that most of us never lose that weight. Over time, weight gain can contribute to obesity and cause serious health problems such as diabetes and heart disease. Fortunately, with planning and consideration, we can avoid holiday weight gain.

Tip #1  Set a fitness goal.

Setting a fitness goal can be a great motivator for change in behavior. We often attempt to establish healthier habits as part of a New Year’s resolution. To have a healthier holiday, start now rather than wait. Join a fitness club or group. Sign up for a local holiday race like one in the Palm Coast Running Series (https://www.palmcoastgov.com/events/running-series ).

There are many programs that help beginners get ready for their first race. Is there an activity you’ve always wanted to try? Get out there and do it.    

Tip #2   Keep your health a priority.

The holidays can disrupt your routine and you may need to do things differently.  Flexibility will be the key to your success. It can be helpful to combine exercise with family commitments. Family walks, hikes or bike rides are fun and beneficial for the whole family.

Give yourself permission to engage in self-care practices.  Your entire family will benefit from a healthier you.  And remember healthy habits are contagious so you're actually helping others by taking care of yourself. 

 

I hope your holiday season is off to a happy and healthy start.  Stay tuned for more tips to stay healthy for the holidays.

 

Food Day Challenge Part 3: Buying Food and Meal Preparation

 

We accepted the Food Day Challenge which is to feed your family for $5 per person per day for 3 days.  Last week, we made a meal plan and a grocery list.  Now it's time to shop!

I started at the Farmer’s Market.  I was able to buy almost all of the produce I needed for just $10.  In fact, I had originally planned to purchase frozen green beans but the Farmer’s Market had a nice big bag of fresh green beans for only $2.  Next I went to the grocery store.  I had my list and bought only the items on the list.  I purchased enough ingredients for 4 servings of each meal.

Here's a copy of my list and the amounts that I paid:

 

 

Grocery List
Produce		Meat
Item	Cost	Item	Cost
Pears  1.5# at 1.29/lb	$2.84	Chicken Thighs 1.5#	$6.21
Spinach 1 bag	$2.49	Pork Chops 1.5#	$6.86
16 ounces OJ (for pork marinade)	$1.00	Ground Turkey 1#	$4.49
Carrots 2#	$1.00
Sweet Potatoes 2.5#	$2.50
Apples 5#	$5.00
Green Beans 6 cups	$2.00
Total produce	$16.83	Total meat	$17.56
(items in italics purchased at Farmer's Market)
Dairy		Grocery
Item	Cost	Item	Cost
Eggs 1 doz large	$2.19	English Muffin 8 ct x 2 packages (BOGO)	$4.19
Cheddar Cheese Slices	$2.50	Whole grain tortilla 12 count	$3.29
Part Skim shredded mozzarella: 2 cups	$3.00	Jar of Spaghetti sauce	$1.89
		Cashews	$3.89
		Brown Rice	$1.00
		Whole wheat pasta	$1.29
Total Dairy	$7.69	Total Grocery	$15.55
			Total $57.63

The next step is to prepare the meals.  The second most common barrier to healthy eating is time.  We’re busy and many of us have trouble finding the time to prepare healthy meals.  I have overcome this barrier by setting aside about 2 hours on Sunday afternoon to prepare my meals for the week.  I usually start my food preparation as soon as I come home from the grocery store.  Here’s what you need to prepare this menu:

1.      Preheat oven to 350 degrees.

2.      Designate an area for vegetable preparation.  You want a separate cutting board and knife for produce to avoid bacteria from uncooked meat.  Lay out all of the produce you plan to use.  Designate a different surface for you meat preparation.

3.      Place pork chops into ziplock bag along with 2 cups orange juice.  Put bag into the fridge to marinate for about 2 hours.

4.      Place 1 cup brown rice with 2 cups water into a rice cooker (if you don’t have a rice cooker, you can make rice on the stovetop following the package directions).

5.      Place ground turkey into a bowl.  I added oregano, basil, pepper and about ¼ cup tomato sauce and mixed.  Form small meatballs and place into a baking dish. Bake for about 30 minutes. 

6.      Prepare the green beans for cooking.  Cut off the ends off and cut the remaining bean in half.  Steam the beans for about 10 min on the stovetop.  While the beans are cooking cut the carrots into sticks for your snack during the week.

7.       Place the chicken in a baking dish and sprinkle with salt and pepper.  Bake for about 20 minutes. 

8.      Microwave the sweet potatoes until soft (about 5 minutes).  Scoop the cooked insides into a bowl.  Mash the potatoes and add seasonings that you like.  I added ¼ cup almond milk, salt, pepper and garlic powder . 

9.      Keep an eye on the meatballs and chicken.  When done remove from the oven and allow to cool.  Then place into a storage container in the fridge.  I added some tomato sauce to the meatballs prior to storage. 

10.      Heat 2 tablespoons of olive oil in a frying pan on the stove top.  Cook the pork chops for about 5 minutes on each side.  Cool and store in the fridge.

11.      Finally, spray a muffin tin with cooking spray and crack an egg into each cup.  Bake for about 10 min.  Cool and store in the fridge. 

  Now all you have to do is eat and enjoy.  You can have meals on the table in less than 10 minutes.  This is quicker than going through a drive-through.  It is cheaper and so much better for you.

Days 1-3

Breakfast: Toast 4 English muffins, reheat the 4 egg for about 30 sec and added a slice of cheese to each.  Cut up pear slices and breakfast is ready. 

Pack lunches and snack for the day (I usually do this the night before).  To make the pizza wraps, lay out the tortilla, place 2 tablespoons tomato sauce in middle.  Cover with spinach leaves and 2 tablespoons of mozzarella cheese.  Roll and cut into slices.  (As the week continues feel free to use leftovers in your wrap).  Include carrot sticks, nuts and an apple as snacks.

Day 1 and 2 dinner:  Just heat up the items and serve.

Day 3: Boil water and cook the pasta for about 10 minutes.  Heat up the meatballs and sauce.  Serve with green beans or spinach.

May you stay healthy and happy and use these tricks to have money left over for family fun and have time to enjoy it.