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Visit Diet Simple: 192 Mental Tricks, Substitutions, Habits & Inspirations |
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Holiday and Party Strategies The social butterflies among us are very fortunate in some ways. They’re often out and about, meeting new friends and entertaining old friends at home. Life is full. Life is grand! But then there’s the little (or not so little) issue of weight. Festivities can put a dent in even the staunchest weight loss resolve. Just about every party, after all, revolves around food. Just thinking about all the calories can make me feel heavier! Parties and holidays are a time for celebating life and for bringing families and friends together. No one’s perfect, and it seems almost antisocial to obsess over your weight when everyone around you is having such a great time. Still parties present a lot of opportunities for overindulging. Even if you’ve managed to master the daily routines of exercising, eating in moderation and so on, parties and holidays don’t come around that often. Which means we don’t have as much practice reconciling social obligations with our desire to maintain the same waist size. Parties are not - I repeat NOT - only about food. They should not even be mainly about food. Not convinced? Well, take a minute to make an inventory of the things that matter to you - that really touch your heart around special occasions and holidays. Here are some of the thing that I and my clients have decided are important: *Beautiful holiday decorations and music, Even without knowing you personally, I can say with some confidence that your list of priorities is probably pretty similar. Do we think about food when we go to parties or celebrate the holidays? Of course, but there is so much more! Tips for Celebrating... * Prioritize what is most important to you about the holiday * Remember, the "holidays" are only 3 days, NOT every day between Thanksgiving and New Year * Plan your holiday eating carefully. Savor and enjoy to the fullest every bite ... every calorie. * Prioritize your high calorie items. Choose three of your favorite holiday foods and allow yourself to enjoy them. Don't waste calories by sampling everything. * Prioritize your parties. Choose one or two of your favorite parties during the week and allow yourself to indulge at them. Eat before going to the other parties. If you indulge at, say, all five parties you're invited to in one week, you may gain more weight than you would feel comfortable with. * ALWAYS eat normally and on time the day of the party ... Don't starve yourself during the day so that you irrationally overeat everything in sight once you get there. * Eat a snack just before arriving at your party. * Once you've arrived at the party, grab some sparkling water and wait at least 30 minutes before making a food choice. This gives you time to relax, get comfortable in your surroundings and to scope out the food offerings rationally. * Location! Location! Location! Position yourself away from the food table. Focus on conversation, not eating. * ALWAYS follow the "Mindful Eating Techniques" ... Before eating anything, take the food to a table, sit down, take three or four deep breaths, relax, focus full attention on the food while you are eating. If you want to talk with someone, put the food down and talk. When you want to eat, put your full attention on the eating. Notice the point at which you feel comfortable not full. As soon as you are comfortable, stop eating. Enjoy and savor every bite. Don't waste any calorie by not paying attention to what you are eating. * When you are in control of the party, try new healthy recipes to serve your family or guests. You'll be surprised how much this is appreciated. * Anticipate situations and plan your strategy ahead of time. * Before the event, visualize yourself using your planned strategies and leaving the party successful * Reward yourself for handling the situations as you planned. * Leftovers are what put weight on. Splurge on the holiday, then get back to normal eating asap Do’s and Don’ts for Holiday Buffets Been invited to a holiday buffet? Don’t panic! I’ve surveyed the trendiest holiday buffets to come up with a list of dos and don’ts so you don’t leave the party stuffed with 2,000 calories beneath your belt. Which reminds me: This is not time to be shy, so wear confining clothing. There’s nothing like a death grip around your waist to remind you it’s time to leave the Swedish meatballs behind and start mingling. Read closely. You may be shocked to find that even if you stick with all the “dos” on my list, your calories will probably top anything you’d be eating at home with your standard 600 calorie dinner. So, be picky. Don’t waste calories when you can enjoy yourself flirting... or caroling! 1. DO! Add sparkling water and a twist of lime to your two ounces of white wine. It’s only 40 calories! 1. DON’T! Get started with several glasses of wine at 100 calories each! 2. DO! Start with healthy crudites: dip carrot and celery strips - or any other veggies - in salsa! (each dipped finger-sized veggie stick is about 7 to 10 calories and no fat) 2. DON’T! Start with chips and dip. Did you know that each dipped chip could set you back 25 calories and 2 grams of fat?? (was that about 10 that you just gulped down in 2 minutes flat?) 3. DO! Savor Smoked Salmon on a whole grain cracker (about 35 calories and 2 grams of fat for 1/2 ounce of salmon and one cracker) 3. DON’T! Dig into the crispy and creamy appetizers. Bet you didn’t know that tiny egg roll packs in 200 calories and 10 grams of fat! The cheese and crackers? You jest! Each tiny slab (1/2 ounce) of cheese with a Town House cracker is 65 calories and 6 grams of fat 4. DO! Take the edge off your appetite with the filling yet spicy Minestrone or Vegetable Soup at 150 calories and 2 grams of fat per 8-ounce bowl. 4. DON’T! Fill your bowl with the Seafood Bisque. It’ll pack on 300 calories and 10 grams of fat per 8-ounce bowl.
6. DON’T! Start with garlic bread (200 calories for two small slices) 7. DO! Head for the Turkey Carving Station. Enjoy 3 ounces of sliced turkey (imagine a deck of cards). The protein hit will take the edge off your appetite for just 105 calories and 3 grams fat. 7. DON’T! Head for the Prime Rib Carving Station. It’ll set you back 300 calories and 24 grams of fat. 8. DO! Walk on the Wild Side with a Side of Wild Rice! Only 80 calories and 1 gram of fat per 1/2 cup serving 8. DON’T! Stuff yourself with Stuffing! About 120 calories and 5 grams of fat per 1/2 cup serving 9. DO! Pile on the Grilled Vegetables like red peppers, mushrooms, and zucchini. They’re only 25 calories per 1/2 cup serving 9. DON’T! Get creamed with the Creamed Spinach. The cream and butter adds 150 calories to the measly 25 for the spinach 10. DO! Spoon up sorbet. It’s cool, it’s refreshing - It’s only 100 calories and zero fat per 1/2 cup. 10. DON’T! Spoon up the Haagen Daz! It’s 250 calories and 20 grams of fat per 1/2 cup 11. DO! Indulge in a sliver of pumpkin pie. It’s creamy deliciousness is relatively abstemious at 300 calories and 14 grams of fat for 1/8 of a 9” pie 11. DON’T! Indulge in a sliver of pecan pie. It’ll set you back 500 calories and 27 grams of fat! 12. DO! try a meringue cookie or ginger snap. They’re only about 30 calories a piece 12. DON’T! grab a chocolate chip cookie with nuts. Even a tiny one is 120 calories. 13. DO! Enjoy hot herbal tea as a night cap to help you sleep (zero calories, zero fat!) 13. DON’T! Indulge in a brandy. It’s 160 calories for just a 1-1/2 ounce jigger - and that’s before the cream!
Remember! Isn't your priority looking and feeling your best!
Some Lighter alternatives for holiday cookies... Kjerstin's Swedish Almond Cookies
This Swedish cookie recipe was handed down to me from my mother. Because they’re almost exclusively made with nuts, they’re heart healthy! Makes 24 cookies 8 1/2- 9oz almonds Blanch and grind almonds until very fine - like flour. Add sugar, stir in egg whites and mix well. Make 24 tablespoon-sized round balls and push a piece of slivered blanched almond in the middle Bake in 350 oven for about 15 - 20 minutes. * You can buy blanched and slivered almonds in most stores. Some stores even sell almond flour. You may also use other nuts in place of almonds, ie, hazel nuts. Nutrition Information per cookie: 82 calories, 2.5 grams protein, 5 grams fat, 9.6 grams carbohydrates (0.4 grams saturated fat), 1 gram fiber. Copyright by Katherine Tallmadge 2003 Lighter Chocolate Chip Cookies The following recipe is adapted from The Low Fat Epicure by Sallie Twentyman, R.D. (it's out of print, unfortunately). It's a recipe I've been giving my clients and have been using myself for years:
2 Large Eggs Copyright by Katherine Tallmadge 2003 Chewy Meringue Cookies Makes 20 cookies Ingredients: 3 large egg whites 1. Preheat oven to 300 degrees. With an electric mixer, beat the egg whites until foamy. Slowly add the sugar until the meringue is thick, glossy and holds soft peaks. 2. In another bowl, mix the dried fruit, nuts, cornstarch and cinnamon. Fold into the meringue. 3. Spoon heaping tablespoon-sized dollops on a greased baking sheet or a sheet lined with parchment paper or a nonstick liner. 4. Bake 35 to 40minutes until they are lightly brown and crisp on the outside. Nutrition Information per cookie: 51 calories, 1 gram protein, 2.4 grams fat (1.5 grams monounsaturated, 0.6 grams polyunsaturated, 0.2 grams saturated), 11 grams carbohydrate Katherine’s Note: This recipe has many variations. Instead of one cup of dried fruit, you can use 1/2 fruit and 1/2 chocolate chips or other candies (though that adds to the calories) Copyright by Katherine Tallmadge 2003
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