Enjoy Holiday Eating ~ Without Gaining Weight

Tips for Healthy Holiday Eating
When the holidays arrive, many people forget all about their diets and healthy eating. Weight gains of 5 – 12 pounds are common between Halloween and Christmas.  To make the holidays easier, these tips will help you enjoy all the treats of the holidays by maintaining healthy eating and lifestyle habits throughout the holiday season and beyond.

Moderation is the Key

Most traditional foods can be made low fat.  However, in reality,  during this time most foods are prepared with an extremely high fat content.  For example - turkey is very lean without the skin, and gravy can be made without fat.  Potatoes that are served without butter and gravy  are very healthy.  The beloved pumpkin pie is nutritious, although it can be made into a fatty dessert by adding whipped cream.  I dare to say that most of us live in the world of ‘high-fat, high-calorie’ holiday meals.    Rather than give up your favorite treats (even with the added fat and calories),   have them in sensible amounts.  Portion control is a major factor in healthy eating as well as weight control. Check serving sizes and calorie counts on packages to avoid eating more than you should.  Remember, everything in moderation and portion control.

Don’t Forget Exercise

Even though the holidays are here, don't forget about exercise. You can keep weight off during the holiday season by staying active and burning off extra calories.  And please understand, exercise does not have to be some formal program or some gym membership, it can be very simple.   You should plan a walk after meals,   this is great time to un-wind while saying good-bye to those extra calories;  take the stairs at work, park a bit farther from stores when you shop (consider safety when shopping at night and always be aware of your surrounding), and take a few walks around the mall before you begin shopping. 

Plan Ahead

Plan ahead so you can enjoy the holidays with less stress, more energy, and a great mood. During holiday parties and at family dinners, feel free to sample foods although you shouldn't splurge.  Decide on what you plan to eat in advance, then stick to your plan.  Eat plenty of vegetables, fruit, low fat dressings, and slices of lean meats.  Before you go to a party,  eat a small snack to help curb your appetite.

Remember to have alcohol in moderation.  Having too many drinks can cripple your will power, and also add excess calories to your diet.  In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from binging.  Also make sure to avoid or limit  eggnog, as each glass can have up to 300 calories.

Be flexible with your holiday eating, one extreme meal won't ruin your diet, just don't remain off-tract for too long.  Try to balance your calories over a few days and don't let that one extreme meal set you back. 

Plan ahead, eat well, stay flexible, stay active and enjoy the holidays in good health.

Follow this link to create your own Weight Loss/ Weight Management Plan  ~ Eat to Live Don' Live to Eat

Enjoy the Holidays ~~

Miss Julia

JuliaGrayOnLine.com

Can Fast Food and Meat & Potatoes Really Equal Weight Loss?

Fast Food
Drive-thru food is great because it's quick and it tastes good. But there are ways to get the
"fast" without the fat. Many burger places offer grilled chicken sandwiches and salad bars. If
fried chicken is your weakness, picking off the breading strips calories while retaining the
flavor, says Susan McQuillan, RD, a registered dietitian in New York City.

Overall, sub shops are a pretty safe bet--if you go easy on the mayo. And your grocery store is
a great place to pick up healthy convenience foods such as reduced-fat hot dogs, low-fat frozen
dinners, or stir-fry ensembles for quick meals at home.

But when you just can't shake the craving, it's perfectly fine to hit your local hot dog stand
or burger joint--just mini-size your meal. Menu To make losing weight easy, it has to fit into your busy lifestyle. Here are some options you can grab on the go.

Breakfast 8 oz fat-free plain yogurt 1/3 cup strawberries 1 slice whole wheat toast with 1 Tbsp
fruit spread. Wash and slice fruit the night before, or thaw the frozen kind in your refrigerator overnight.

Lunch 1 fast-food hamburger 1 small order fast-food french fries 1 12-oz cola. For a more filling meal, load up on low-calorie extras such as tomatoes, lettuce, onion, and pickles.


Dinner 3 fish sticks, frozen 1/2 cup spaghetti with marinara sauce tossed with 1/2 cup cooked
spinach and 2 Tbsp grated Parmesan cheese 1 whole wheat roll. Jarred tomato sauces with vegetables are still pretty light on fiber. For more bulk, microwave frozen veggies, and add them to the sauce.

Snack 1 banana 4 oz orange juice

Total: 1,739 calories; 56 g fat


Meat & Potato Lovers
The key to losing weight while still eating the comfort foods you grew up with is learning how
to prepare them with fewer calories. Start with smart choices: Lean cuts of red meat such as top
round, sirloin, and London broil average 240 calories per 3-oz serving compared with their fattier cousins: prime rib, T-bone, and filet mignon, which weigh in at 340 calories for the same-size portion. Then grill or saute them in olive oil spray instead of butter to cut calories even further.

For variety, try pork tenderloin or tuna steak as hearty red-meat substitutes. And explore other
side dishes such as sweet potatoes and whole grain rice or pasta. They have the same starchy
feel as potatoes but boost your fiber intake to fill you up faster.

Menu The protein from meat and the carbohydrates from potatoes are a great way to control your hunger. And with a little planning, they can help control your waistline too.

Breakfast 1 cup bran flakes 1/2 cup 1 percent milk 1/2 cup blueberries

A high-fiber breakfast will help move some of the fat and calories from last night's dinner out
of your body.

Lunch Ham sandwich: 2 slices whole wheat bread 1 oz reduced-fat Swiss cheese 2 oz turkey ham 1 roasted red bell pepper Romaine lettuce 1/2 cup macaroni salad 1 medium banana.
For fewer calories, ask if your deli prepares low-fat or fat-free side dishes.

Dinner 1 cup tomato soup made with 1 percent milk 1 serving Sauteed Steak and Mushrooms 1
serving Guilt-Free Scalloped Potatoes 1 cup steamed broccoli. If you stick to the 3-oz serving size, you can eat meat most days of the week.

Snack 1 apple 12 potato chips. Having a piece of fruit along with the chips can stop you from eating the whole bag.

Total: 1,530 calories; 51 g fat


Happy Eating !
Julia Gray
Proud Member My VM Team

Google Me ~ Julia Gray Online