EAT-LESS RULE: December is as much about grazing as gifts. One way to avoid overeating at holiday gatherings is to avoid putting more than two different foods.....one healthy, one not so healthy on your plate at once. Limiting yourself to two foods at a time through a buffet line allows you to indulge a little but keeps you from piling on the junk.
It's that time of year again: Food is tempting you as holiday parties fill your calendar. Registered Dietitian Tara Gidus
has some tips on how to eat between those parties to keep you on track this holiday season.
Tip 1: Eat a filling breakfast!
• If you start your day with satisfying foods, you won’t be as tempted by the treats. Protein is the name of the game for a filling and satisfying breakfast. .
Tip 2: Keep yourself fueled with snacks
• Snacks are a bridge between meals to keep you satisfied and happy
• Think of snacks as prevention--prevention of getting too hungry, eating too much at meals, and resulting weight gain
• Look for whole grain snacks that contain fiber to keep you more full and satisfied
• Look for snacks that are high in volume but low in calories!
Tip 3: Portion control!
• When you’re not at holiday parties, it’s absolutely critical o watch your portions at lunch and dinner.
• A recent study found that people who at portion controlled meals for lunch and/or dinner for just 30 days were able to understand proper portion sizes--and they lost weight and inches around their waist.
Don't Skip the Healthy Stuff!
Even though it's fun to indulge in decadent treats during the winter months, be sure you and your family still eat healthy foods. According to a new study by U.S. Centers for Disease Control and Prevention, high school students aren't eating enough fruits and vegetables.
Researchers analyzed data from 10,800 students in grades nine through 12, finding that median consumption was 1.2 times per day for both fruits and vegetables. Slightly more than one in four (28.5 percent) of the high school students ate fruit less than once a day, and 33.2 percent ate vegetables less than once a day. Only 16.8 percent of students ate fruit at least four times a day and only 11.2 percent ate vegetables at least four times a day, the study found.
According to the researchers, most high school students don't meet the daily recommendations for teens who do less than 30 minutes of physical activity a day: 1.5 cups of fruit and 2.5 cups of veggies for females and 2 cups of fruit and 3 cups of veggies for males.
Meatless Recipe: Thai Coconut-Quinoa Stuffed Peppers adapted from The Blooming Platter
This recipe is very flexible, have fun!
2 yellow bell peppers, halved lengthwise, membrane and seeds removed
1 cup quinoa
1-15 ounce can coconut milk (lite or regular)
generous pinch of sea salt
1 tablespoon olive oil
1 Japanese eggplant, cut into 1/4 inch dice (approximately 1 cup)
pinch of sea salt and more to taste
1/2 cup 2-inch pieces of carrot, finely chopped (I use a food processor)
1/2 of a large red bell pepper, cut into 1/4 inch dice
1 small mild-medium chile pepper, seeds and membrane removed, finely diced
2 large cloves garlic, minced
1-inch piece fresh ginger, peeled and grated
1/4 cup vegan fish sauce + an optional additional tablespoon (sold as vegetarian fish sauce in Asian markets)
Juice of 1 small-medium lime (approximately 1 tablespoon)
2 cups lightly packed fresh baby spinach, finely chopped (I use a food processor)
1 tablespoon minced Thai or Vietnamese basil
Garnish: sprigs of Thai basil, cilantro, or mint; whole or chopped roasted and lightly salted cashews or peanuts; and optional lime wedges
Preheat oven to 350 degrees. Oil a small baking dish and add yellow bell pepper halves, cut side up. Bake approximately 20 minutes. Meanwhile, make filling. In a 1-quart saucepan, place quinoa, coconut milk and a generous pinch of sea salt. Stir well, partially cover, and simmer, stirring occasionally, for about 15 minutes or until tender, thick, and creamy. While quinoa cooks, heat olive oil in a large cast-iron skillet over medium-high. Add eggplant and a pinch of sea salt and saute, stirring frequently, for about a minute. Add carrot, red bell pepper, and diced chile pepper, and saute, stirring frequently, for another couple of minutes. Add garlic, ginger, fish sauce, and lime juice, and cook, stirring frequently, for about another minute or until garlic and ginger is softened. Stir in spinach and basil, stir, and heat through. Taste and add additional salt and/or vegan fish sauce if desired. Divide filling evenly among yellow bell pepper halves and return to oven for about 10 minutes or until filling is heated through and peppers are tender, but hold their shape. Serve hot garnished as desired.
Weekly Motivator:Stay In Work Out
Just because it’s cold outside doesn’t mean you can’t keep moving! Make the most of the great indoors with jumping jacks, leg lifts, sit-ups or an at-home fitness video. Encourage your family to think up active games and join in on the fun.
Simple Tip for Holiday Eating:
Skimp on starch.
Starches like pasta, bread, and rice are foods that we naturally tend to overeat because we love their familiar taste and comforting texture. As you work towards that little black dress, be extra conscious of how much starch you're piling on and find creative ways to cut back. Have your favorite sandwich open-faced on only one slice of whole-grain bread. Enjoy pasta or rice as a portioned side dish (accompanying a lean protein) rather than as your main entrée. Measure out your morning cereal and make sure you're sticking to only one "official" serving. Give up oversized bagels and rolls — and definitely forgo the bread basket at the dinner table. Of course, I always encourage whole-grain options over refined white starch, but remember, the calories in whole grains add up too.
If you need a little extra help with your holiday weight try Shaklee's Cinch. Want to lose weight? Try the Cinch Inch Loss Plan! Want to help maintain your healthy weight? Have a great tasting Cinch shake for breakfast! Losing weight can be as simple as it is difficult. On most diets, you lose fat and muscle. When you lose muscle, you lose your ability to burn fat and your metabolism drops. The Cinch Inch Loss Plan is the healthy way to find your size by thinking inches as well as pounds. For more information call me or visit www.healthnetwk.myshaklee.com.
One step at a time...we can achieve optimal wellness!
To your health and wellness always,
LQ WELLNESS
lisaquinnwc@embarqmail.com 973-383-0955
"Don't dig your grave with your own knife and fork." ~English Proverb ~
