This is an outline from Coach Michelle’s weekly Facebook Live. View the full video here.
FACT: Average weight gain during 6-wk holiday period is about 1lb. BUT the weight often stays on & accumulates year after year.
SOLUTION: Stick to your healthful habits, but have fun too!
Healthful Habits
- Maintain exercise routine…particularly helpful if you exercise in AM
- Get enough sleep
- Stay hydrated
- Don’t skip meals (blood sugar swings)
- Lighten up traditional foods
- Add in some new more healthful dishes
- Start a new holiday tradition (exercise before & after meal)
- Eat mindfully
- Take enough leftovers for 1 meal…not 10!
And the Fun! - At the big meal, eat whatever you want!
- Enjoy the heck out of that awesome meal
- Don’t feel guilty about it one bit!
Ways to Lighten up Your Dishes:
Appetizers:
Dips:
- Replace sour cream w/ Greek yogurt
- 1/4c Sour Cream – 110cal, 11g fat
- 1/4c Greek Yogurt – 55cal, 3g fat
Veggies, Fruits
- Great place to get extra fruit & veg. Add both to cheese trays. Sides:
Mashed Potatoes
- Leave skin on
- Use milk, Greek yogurt, broth, olive oil instead of cream
- Add roasted garlic
Sweet Potatoes
- Leave skin on
- Replace marshmallows w/ maple syrup, warm spices (cinnamon,
- nutmeg, cloves)
Cranberries
- Use fruit (oranges, pineapple) & fruit juice, maple syrup, warm spices instead of sugar
Green Bean Casserole
- Caramelize onions, mushrooms (use multiple kinds) o Greek yogurt for sour cream
- Panko + tangy cheese (Parm) for topping
Salad
- Big green salad w/ lots of nuts, fruits, veg will cut richness & add variety
Stuffing
- Whole grain base – wild rice, quinoa, cornbread
- Turkey/chicken sausage (less fat, but higher sodium) vs pork sausage
Pie Crust
- Eliminate shortening w/ olive oil or all-butter crust o Almond flour instead of white flour
- Neufchatel instead of cream cheese
- Neufchatel (milk) – 23% milkfat (whole product)
- Cream Cheese (milk + cream) – 33% milkfat
Filling
- Non-fat evap milk
You might also like: Holiday Cranberry Chutney