Here's to a Happy and Healthy Holiday Season!

     According to the American Dietetic Association, on average, Americans gain about one to two pounds over the holiday season.  The combination of busy schedules,  holiday parties and delicious food all make it difficult to maintain our weight.  But not this year! Here are some healthy eating tips to keep the weight off this holiday season.

 Keep the same routine. This includes both your eating and exercise schedule.

       Eating Schedule

Don't skip breakfast and or lunch just because you have a party in the evening. Eating consistently throughout the day will help prevent overeating at night.

        Exercise

Leaving time for exercise will do you a lot of good. Not only will it help prevent holiday weight gain but it will help relieve your stress. Just 15 to 30 minutes of your favorite exercise a day will help burn calories and make you feel better!

Planning will be key to your success.

       Meals

Plan meals around fresh vegetables, fruits, lean protein and low fat dairy.
       Shopping

If you are going out for a long day of shopping, eat before your leave and bring snacks like trail mix, peanut butter and crackers, or string cheese in case you get hungry. This will help prevent you from being tempted by those delicious smelling, not so healthy mall snacks.

       Holiday parties

 Holiday parties are full of temptations and copious amounts of food. Make sure you don’t go to a party starving. You will be less likely to overindulge if you eat a snack before you go. Try eating a healthy high protein snack like part skim string cheese or low fat yogurt.

Enjoy your holiday favorites, but in moderation!

The most tempting and delicious part of the holiday season has to be the holiday cookies, eggnog, candies and other treats. It’s ok to have your favorite holiday treat but take one instead of two or three. I promise you will be just as satisfied!

Enjoying Thanksgiving without Overdoing it!

     

Did you know that the average American consumes 4,500 calories and 229 grams of fat at thanksgiving dinner, alone! That’s a lot considering the average American only needs about 2,000 calories a day.  There are many temptations on Thanksgiving, but here are a few ways to help you cut back calories, and still enjoy your meal:
 

Appetizers

Choose raw veggies and fruit. They are low in calories and high in fiber. Helping fill you up, without all the calories. For a low calorie vegetable dip mix your favorite seasonings into plain greek yogurt or light sour cream.

The Main Course
Building your plate!

     -Use smaller plates and utensils. The smaller the plate the less food you’ll be able to fit. Also, avoid stacking your food, you should be able to see everything your eating!
       -Start with the fresh vegetables, and white turkey meat. Avoid the dark meat and skin which are high in fat and calories. 
       -Add in starch like mashed potatoes and/or sweet potatoes and then see what else fits!
Avoid going back for seconds.

  If you are still hungry, go for more vegetables first. Also, remember most likely there is dessert to follow!

Dessert

     - It’s ok to have dessert, but take small portions. Cut pies into 12 or 16 pieces instead of 8.

     - Avoid adding ice cream to your dessert, or use low fat ice cream instead.

     When Baking

          -Use evaporated milk made from fat free milk   instead of whole milk.

         -Substitute non-fat yogurt or applesauce for oil or   butter in cooking.

         -Cut sugar by a ¼ (e.g. use ¾ cup instead of 1 cup)

Beverages

Beverages can be an easy way to add in calories. Water and seltzer are you best options they contain no calories and help to fill you up. Alcoholic beverages not only add calories but they increase your appetite, so you are more likely to eat more. If you are going to drink alcohol, do so in moderation. For lower calorie alcoholic beverages choose wine and use diet drinks for mixers.

Hope you have a Happy Thanksgiving!!