How can you enjoy the season and not give yourself the typical 2- 8 lbs at Christmas that may linger all year? Here are a few top survival tips:
- Focus on the people and conversation everywhere you go — let food be a secondary joy.
- Arrive at events satisfied, not starving.
- Drink 2 glasses of water before walking in the door, and drink 2 glasses of water for every higher calorie beverage.
- Fill up first on veggie and fruit options (easy on the dips, dressings, sauces).
- Go lean with protein, such as turkey, meatballs, ham, roasted chicken, beef tenderloin slices.
- Pay attention to liquid calories, such as holiday punch, soda, beer, wine, eggnog, which pack hundreds of extra calories…and pounds.
- Use small plates, which lends to smaller portions. Imagine each bite providing 50 calories…100 bites = 5000 calories (= 1.5 lbs of weight gain per party!)
- Think small and special, so skip “usual” foods like chips and dips, and head to seasonal favorites.
- Cut portions into smaller bites than usual. More bites = more chews = more filling.
- Offer to bring a dish, such as a fruit trays, vegetable tray, coleslaw, pico de gallo, Heavenly Seven-Layer Dip (recipe below), turkey slices, vegetable wraps, popcorn, chex mix with added popped cereals (rice, oats, wheat, etc).
- Keep moving –walk the mall or walk your neighborhood! Every step helps.
- Remember that eating scheduled meals and exercising at scheduled times will help you survive the stress of the season, so you can enjoy the holidays even more.
For easy tips, meal plans, recipes and more, check out my book The Cooper Clinic Solution to the Diet Revolution: Step up to the Plate (2009). Or, send me an email at Georgia@GeorgiaKostas.com, for a nutrition consult in person, over the phone or online. I want you to be at your healthiest and happiest this holiday season, and carry that well into the New Year!
Follow me on Facebook/Georgia Kostas Nutrition or Twitter @georgiakostas.
Healthy Seven-Layer Dip
Guacamole (buy at grocery store or make homemade below). Set aside.
1 avocado, peeled, pitted, and diced
2 teaspoons lime juice, fresh or bottled
2 tablespoons chopped fresh cilantro
2 tablespoons salsa or fresh chopped tomato
Garlic powder or garlic salt to taste (optional)
Black pepper to taste
Dip layers– Prepare and set aside each item below.
8 ounces fat-free or light sour cream
1-ounce packet taco seasoning mix
15-ounce can fat-free or vegetarian refried beans
1 cup diced tomatoes, drained
1/2 cup finely chopped green onions
2 cups shredded reduced-fat Mexican-style cheese blend (i.e. Jack and cheddar)
2 1/4-ounce can sliced black olives (optional)
- In small bowl, blend sour cream with taco seasoning.
- Spread the refried beans in the bottom of a deep-dish pie plate or glass pan (you can warm the beans up in the microwave briefly to make them more spreadable.)
- Top the beans with the sour cream mixture; then top each layer as follows: guacamole, tomatoes, green onions, shredded cheese, black olives.
Serve with reduced-fat tortilla chips or reduced-fat crackers or baby carrots, jicama sticks, red bell pepper slices, broccoli or cauliflower pieces,
Makes 16 appetizer servings.
Per serving (dip only): 85 calories, 5.2 grams protein, 6.4 grams carbohydrate, 4.4 grams fat (1.9 grams saturated fat, 1.9 grams monounsaturated, .3 grams polyunsaturated fat), 7 milligrams cholesterol, .7 grams fiber, 258 milligrams sodium. Calories from fat: 46%.