dips

Avoide the Holiday Weight Gain (You Really Can) Part II

 We are now halfway through our party season.  So far, I have had three unexpected parties. YIKES! The first two scenarios discussed in Part I that can lead to holiday weight gain are the day to day hustle and bustle of shopping and the numerous dinner parties. The third scenario that can get us in trouble is the famous buffet. It can plague us with so many choices, it is overwhelming.  My two favorite strategies to avoid overindulging are:

  1. Scan the buffet before filling my plate

Have you ever filled your plate only to realize your favorite  desert is at the end of the table? We then eat our way to that desert. If you see a favorite treat at the end of the table, skip certain items to save calories until the end. Put your calories where they count to you.

  1. Choose foods that are special to this time of the year

Chips and dips are available anytime; decide to put your calories toward those holiday treats. If you see that every choice is something you can only get on special occasions, try the one-tablespoon rule.  Take a tablespoon of the dishes that look the most interesting, then go back and have more of the BEST one.

And lastly, the fourth scenario that can get us in trouble is NO EXERCISE! Avoiding any type of exercise program during the holiday season does not give us an opportunity to burn off those additional calories. Don’t quit your workout, redesign them.  Look at changing your exercise goals instead of dropping your exercise completely for the season. Can you change your workout times to be more accommodating to your family, shopping needs or social events?  Maybe you only have 20-30 minutes a day instead of the one hour you usually spend or you may only have 3 days instead of 5?  Do what you can do.  Do not adopt the philosophy “if I can’t do what I always do, I won’t do anything at all.”  Doing something is better than doing nothing. 

Of course, the holidays are meant to be enjoyed with a little indulgence.  Pick the one party that you will allow yourself to indulge.  Giving yourself the freedom for that one party, will help you stay focused on your other events by putting into place healthy behaviors.  Think through it and you can avoid the Holiday Weight Gain.  You Really Can!

If you are ready to make lifestyle changes in 2011 and get results in your fitness, weight and/or stress, contact me to learn more about Personal Wellness Coaching with me and a free consultation at 409-550-7606 or Crystal@crystalclearchange.com

Healthy Eating Part II

As Busy women, it is possible, with small changes, to eat healthy and avoid the weight gain that so easily happens while we entertain through the holidays?

Rule # in Healthy Entertaining - Always Have options

By no means am I saying to cook a multitude of things, but think about small changes you can do for health conscious guest (or yourself) yet give “bulk” to those hungry guests.  Providing bread, larger salads fruit, a simple vegetable, as opposed to a casserole, are options to pick and choose how to fill one’s plate.

One main dish as the main course is definitely the way to go. It is easy to control portion sizes by either more or less and is usually something you can quickly make an extra meatless portion if you have vegetarian guests. The key for serving dessert is to provide different size plates as an optio  It is very scary for those who are watching their weight to be offered a dessert, yet want to be gracious for the meal.  It can also be a let down for those who come expecting a fantastic dessert only to learn they have strawberries as their end to a meal J. Have something with a variety of toppings or ice cream as a choice.  By serving different toppings with different serving plates, you and your guest will have many options to choose from while being a part of the party.

The biggest challenge for busy women, who entertain as the cook, is self-sabotage. While healthy options are good, avoid serving multiple appetizers, especially with crackers, chips, dips and sauces.  Feeling like you need to provide an abundance of choices leads to additional stress (we do not need ) and mindless snacking by eating cracker after cracker. Never skip meals the day you are preparing for a party and void getting to the point of starvation that can lead to continual tasting, snacking and unwanted calories while cooking. Chew on gum to give you the “chew” factor.  I’ve learned that cookie batter does not taste good with mint gum.

You can entertain and provide a healthy delicious meal with minimal stress; just remember to keep the rules in mind

  1. Keep it Simple
  2. Never try anything new and stick with what you do well
  3. Always have options

 

So if you are coming to my house for a meal it will probably look like this:

  1. Fresh bowl of fruit with cantaloupe, watermelon, grapes and strawberries - Simple
  2. Large salad with a mix of green lettuce such as spinach and romaine, fresh tomato, cucumbers, raw squash or zucchini and choice of toppings such as almonds, croutons and a variety of salad dressing – Simple with bulk and variety
  3. Cheesy Pasta Delight – Simple, I know it well and is always a crowd pleaser

1 cup of celery, chopped

1 cup of bell pepper, chopped

1 cup onion, chopped

¼ cup pareley, chopped (or 3 TBSP, dried)

2 TBSP reduced calorie margarine

1 cup of evaporated milk

1 tsp cornstarch

1 tsp of chicken bouillon

½ cup water

1 tsp Creole seasoning

1 TBSP lemon juice

3 oz of Velveeta light cheese

1 lb raw shrimp or crawfish

3 cups of cooked linguini

4 TBSP fat free parmesan cheese

Melt margarine in a 10” skillet.  Add celery, bell pepper, onion, garlic and parsley. Sauté till wilted.

Combine evaporated skim milk, cornstarch and chicken bouillon in measuring cup.  Add vegetable mixture along with water, seasoning, and cheese.  Stir until melted.

Add raw shrimp or crawfish and cooked linguini

Spray 9x2x2” glass dish with non-stick spray.  Transfer contents of skillet to baking dish.  Sprinkle with parmesan cheese.

Bake 20 minutes in 350 oven

Yields 6 servings

310 Calories

5.4 gms of fat

4. Betty Crocker fudge brownies with my favorite home made icing. Of course served pre-cut with small plates available and small bowls for those who want ice cream to go with it - simple with a homemade feel and options

                Icing

Melt 1 oz chocolate or 3 TBS of cocoa with 1 TBSP of butter.  Stir in 1 cup of powder sugar and 1 TBSP of milk.  Add 2 TBSP of boiling water and 1 tsp of vanilla.

To learn more about how to devise your own Wellness Plan and have your own personal certified Wellness Coach in exercise, nutrition, weight management or stress management, contact me at 409-550-7606 or Crystal@crystalclearchange.com. Let’s get ready for the New Year.