How To Enjoy Your Holiday Season Without Gaining Weight

November 30, 2015December 6, 2015

The holiday season is officially here! I personally love this time of year and my desire for you is that you would enjoy everything the season has to offer without the notorious weight gain that the media and diet industry warns you about constantly.

You may have even heard or read recent media reports that the average weight gain between Thanksgiving and New Year’s is seven to ten pounds. Holy cow! That number seemed high to me so I did a little digging and fortunately, it’s turning out to be a myth. The truth is the average person gains about one to two pounds during the holiday season.

With that being said, I’m guessing you’d rather not gain ANY weight this holiday season so I’ve put together a list of simple ways you can enjoy yourself without adding on the extra pounds that can come along with it.

Set realistic goals. If you are currently losing weight, congratulations! During the holidays I recommend you give yourself a break and set a very vital yet realistic goal. Maintain your weight. If you maintain your weight, you’ll already be ahead once January rolls around.
Exercise. Now is not the time to stop exercising. As tempting as it is to skip exercise to take care of something else on your to do list, you want to burn calories so you can enjoy the special treats without the unwanted pounds.
Plan ahead. Schedule all your commitments for the season on your calendar. This will help you plan your exercise time. You may decide to exercise at home rather than drive to the gym. Try a mini-trampoline or an exercise video. Or, take your workout outside and go for a hike or a walk. Being outdoors is a major stress-reliever. On days that are tightly scheduled, commit to a minimum of 20 minutes of exercise to keep your momentum and your metabolism boosted. Something is always better than nothing.
Do some offline shopping. You can get in your exercise while supporting your local businesses and salespeople. Win-win.
Pay attention to portion sizes. Take larger portions of the fruits and veggies and smaller than normal portions of the richer fare like scalloped potatoes, prime rib, desserts, etc. Watch the dressings on the salad — put it on yourself and be conservative. Go for the dressings that will drip to the bottom of the bowl. Consider trade-offs such as if you have a glass of champagne, you may want to have just a bite of dessert.
Wear form-fitting clothes. This is a great way to keep weight from piling on. You will know if your weight is out of whack if those jeans feel a bit snug. This will help you take action before things get out of control.
Lighten up traditional recipes. Got to have your pumpkin pie? That’s okay! Choose lighter recipes than the more traditional fare. Cooking Light is one of my favorite magazines; however, there are many recipes on the web that have been modified to reduce calories and taste delicious.
Avoid showing up to a party hungry. This is huge! Keep fruit, nuts, energy bars, shakes, whatever is your go to snack, with you. Or, if you’re at home, eat a small meal before you head out to the party. When you are overly hungry, you can mindlessly overeat. The tiny quiches look way more appealing than the fruit and veggie platters when you haven’t eaten for hours. Start with a glass of water and then check out the food platters. If you are dehydrated the body will use hunger to signal thirst. When you are properly hydrated you will feel more satisfied and full after eating.
There are only a few days that are actual holidays–eat normally the rest of the days. When you treat every day like it’s Thanksgiving Day with the excuse “it’s the holidays,” you are at risk of packing on the pounds.
Use a Fitness Tracker. Most smartphones come with health apps that allow you to track your steps. Things like household chores and walking at the mall all count as exercise. The more physical you get, the more calories you burn. Keeping track of your activity levels can help motivate you to squeeze in extra steps throughout your day.

Most importantly, have fun! Stress can contribute to weight gain so be gentle on yourself.

Here’s to a happy, healthy, and super blessed holiday season!

With Love,
Jennifer

Have a comment or question? Please leave it below. I love to hear from you!

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Six Ways To Avoid Calorie Overload on Thanksgiving

November 19, 2014November 19, 2014

Looking forward to Thanksgiving but not looking forward to all of the calories? No worries! There’s plenty of ways to avoid the calorie overload this Thanksgiving without missing out on great food and festivities.

1) Find a local Turkey Trot. Many towns and cities around the country host short runs called “Turkey Trots”. They usually benefit a charity and are very casual. If running is not your thing, you can walk it. It’s a great way to burn some extra calories before the big meal.

If you can’t find a Turkey Trot, make up your own. Encourage the family to join you for a walk, hike, or even a game of flag football.

2) Eat breakfast. Beware of the temptation to skip meals to “save room” for the big feast. This not only slows down your metabolism, it increases the likelihood that you will seriously overeat during Thanksgiving dinner.

3) Watch the appetizers! Stick to the veggie plate and eat fewer of the high calorie choices.

4) Eat normal portion sizes. Treat Thanksgiving like any other meal. Avoid eating until you feel stuffed. You can always go back for more later.

5) Make conscious swaps! Consider trade-offs. For example, if eggnog is your thing, then you may want to have only a few bites of pumpkin pie. Spend the calories on the foods you know you may feel like you missed out on.

6) Trim the calories on the sides dishes. If you are cooking, consider using lower calorie recipes for some of the traditional sides. Try websites like Cooking Light or Eating Well, or do an internet search for the “light” version of the recipes on your menu. If family and friends are bringing dishes — ask those you know would be on board to do the same.

This recipe can be made as an alternative to heavy, butter laden mashed potatoes. Your guests may not even realize they aren’t eating mashed potatoes!

Creamy Cauliflower Puree

courtesy of IDEA magazine

1 large head of cauliflower, cut into 1-to 2-inch florets (5-6 cups)

2-4 cloves garlic, peeled

2 cups vegetable broth or water (low sodium optional on the broth)

1 tsp. sea salt, plus more when pureeing

1/4 cup olive oil

1/4 tsp. freshly ground pepper

1 heaping tbs fresh herbs to garnish (chives or parsley would be good)

In large sauce pot or steamer, place cauliflower, garlic, broth or water, and sea salt. Cover and bring to a boil, then reduce heat and simmer 10-15 minutes or until tender. Stir occasionally to ensure even cooking. Drain, reserving cooking liquid.

Puree in two batches in food processor until smooth, scraping down sides as needed. With motor running, add 1/4 cup cooking liquid, half the olive oil, pepper, and a pinch of sea salt to each batch. Adjust seasoning to taste. Transfer to serving dish, top with herbs and serve hot. Can be made ahead and kept warm or reheated on low. Serves six.

Note: If you don’t have access to food processor, substitute handheld blender. Kick up puree flavor with 1-2 teaspoons or two Keen’s dry mustard powder, curry powder, or a little parmesan cheese.

It’s easy to have fun and keep the calories down on Thanksgiving with a small amount of planning. Have a tip or recipe you’d like to share? Please leave a comment below. It’s always great to hear from you!

Have a blessed Thanksgiving!

Jennifer

Lose Weight With Easy Low Calorie Recipes!

September 24, 2012September 23, 2012

Eat at Home for Weight Loss

One of the easiest ways to lose weight without dieting is to make meal planning and eating at home a regular habit. Preparing meals at home not only helps you lose weight, it ensure that you are putting healthy food in your body. When you control the calories and the ingredients in your food, your chances of successful weight loss and good health are much higher.

If you are used to eating out often, the idea of cooking at home can seem a bit overwhelming. Other commitments like after school sports, exercise, business engagements or deadlines, and homework can leave little time for cooking meals. At the end of a hectic day, the take out window looks pretty appealing.

Keeping it Simple!

So how do you accomplish cooking healthy, low calorie, great tasting food without adding another project to your day? The trick is to keep it simple!

The first thing to consider when planning meals for the week is what your calendar looks like. How long will your chosen recipes take to prepare? Choosing recipes that take no more than 20 minutes will allow you to eat healthy and lose weight without feeling totally overwhelmed.

Five Steps for Quick and Easy Home Cooking

1) Plan your meals for the week. Choose quick low calorie recipes for each night you plan on cooking. I recommend Cooking Light’s Super Fast Recipe Selection. These recipes are 20 minutes or less and they are delicious! Add a salad as a side to your meals to feel more full, and get extra fruits and veggies in your diet.

2) Make a shopping list. Make a list of all the ingredients you will need before heading out to the store. This will eliminate last minute trips to the store which can suck up your time or tempt you to opt for take out.

3) Make extra! Make extra servings that can be used for lunch or dinner the next day.

4) Have a back up! Keep healthy frozen meals in the freezer for the days that do not go as planned. I keep frozen organic pizzas, wild caught fish sticks, frozen vegetables, and french fries on hand at all times.

Pick a few staples that appeal to you for your own freezer. Or, freeze leftovers to keep on hand for a last minute meal. Make a salad while the meal is heating in the oven, and you’ll have a healthy meal to keep your weight loss efforts on track.

5) It’s okay to cheat. Buy pre-made items that will save you time. Things like organic pasta sauces, jarred salsas, and sauces are great time savers when recipes call for making these sauces from scratch. Avoid buying anything with partially hydrogenated oils or high fructose corn syrup in it. It’s best when you recognize everything on the label.

You don’t need to spend a lot of time in the kitchen to eat healthy. And, you do not have to be a master chef either. Keep it simple and you will lose the weight without adding the overwhelm.

Have a quick and easy low calorie recipe you’d like to share? Please comment below! I would love to hear from you!

Blessings to you and yours!