Holiday Eating without Guilt

The holidays can be a stressful time for those trying to lose and keep off weight. By making a plan and having the right mindset, the holiday season can be enjoyable. 

Plan Ahead- Before attending a holiday party have a small snack containing protein and fiber. Great snack options are apple or celery and peanut butter, cheese and a small handful of grapes, or plain non-fat Greek yogurt with raspberries. Snacking first will help reduce your desire for the heavy, calorie laden foods often served at parties. 

If holiday shopping, planning ahead is also a must. Pack some healthy traveling snacks; 1 oz of pistachios, cashews, almonds, or peanuts. Protein bars with less than 10 grams of sugar are also a great choice. Having a snack available reduces temptations to stop  and fill up on high fat and high sodium foods served in the food court or drive-through restaurants. 

Holiday Meals- Be up front with your friends, family and love ones. Aunt Dixie may make the best red velvet cake in the world, but she wont be offended you're too full to try a piece. Let your friends and family know you're focusing on your health so you may spend many more holiday meals with them. They will understand.

If you are thinking to yourself, “The food looks so good, how can I resist?” remember what it feels like to overeat. Overeating after bariatric surgery leads to dumping syndrome, awful stomach aches, and self disappointment, and negative thinking. Are those feeling really worth the mashed potatoes, dressing, casseroles, and pies?
Instead, choose a smaller portion or skip the dish all together.

No one can force you to eat. To start, make a list of your priorities and stick with them. If eating cheesy, carbohydrate laden broccoli cheese casserole keeps you from reaching your goals, avoid it. Or, limit yourself to a very small portion. A few bites of your favorite dish might be all you need to overcome a craving. 

If you go ahead and savor the indulgent holiday foods, again, plan ahead. Avoid the chips and dip or meat and cheese tray -foods that is available all year long. Scan all food options before loading up your plate. Select only the foods you really love, and ones provide good protein and minimal sugar. Eat until you are just satisfied. Take the time to sit and really enjoy the foods you chose. Remember why you came to this holiday party. Most likely it isn’t because of the food. It is to enjoy the company of friends and loved ones. Spend more time reconnecting with them and making new acquaintances rather than hovering over the food table.

Be cautious with liquid calories. Calories from egg nog, hot cocoa, and alcoholic beverages add up very quickly. You can't go wrong with vegetables and protein dishes. 

Don’t Make Excuses thinking that, “This special occasion only happens once a year” Instead, think about all of the occasions that only happen once a year:

January     New Year’s Day Meals

February   Valentine’s Day

April         Easter Dinner

March       St. Patrick’s Day

May          Memorial Day Cookouts

June               Summer BBQs

July               4^th of July Cookouts

August           Back to School Parties

September     Labor Day Cookouts

October     Halloween

November     Thanksgiving

December     Christmas

Plus weddings, anniversaries, and birthday’s throughout the year!

Don’t let yourself develop Monday Syndrome. This is when we allow ourselves to splurge all day or all weekend with the idea that our diets will start over again the next day or Monday. Many times, Monday is pushed back to Tuesday, which then becomes next week. Before you know it, an extra 5-10 pounds show up on the scale. Allowing a small splurge occasionally is okay, as long as it doesn’t veer too far from the long term diet. 

Know yourself and your limits- Recognize the situations you will be may cause you distress over food, creating negative a thought pattern. Next, make a plan that will help you overcome these situations. Keep in mind that no one is perfect. Slip-ups will happen. Stay positive, forgive yourself for the overindulgence and get back on track immediately.

Recipe Corner

Power Protein Bowl

Cook 1/2 cup quinoa in 1 cup chicken broth

Cook 1/2 cup lentils in 1/2 cup chicken broth

Grill 1 chicken breast until thoroughly cooked (about 8-10 minutes), then slice into strips

Place 1 cup diced kale in large bowl. Top with quinoa, lentils, and 1 cup hot broth. Top with sliced grilled chicken. 

Easy Chicken Stir-Fry

Ingredients:

1 Bag frozen stir fry vegetables

4 Boneless, Skinless chicken breasts. Cut into strips

1 Tbsp olive oil

2 Tbsp soy sauce

2 Tbsp teriyaki sauce

freshly gournd black pepper to taste

1 Tbsp minced ginger

1 Tbsp minced garlic

sesame seeds to taste

Directions: 

Cook vegetables according to package directions. Stir in 1 Tbsp soy sauce, 1 Tbsp teriyaki sauce, and pepper.

Heat olive oil a skillet over medium high heat. Add chicken, ginger, garlic, 1 Tbsp soy sauce, and 1 Tbsp teriyaki sauce and sesame seeds. Once chicken in cooked through, combine with vegetables and serve immediately. 

Both recipes from Jennifer O’Donnell-Giles, MS, RDN, CSSD

Sausage Stuffed Squash

Serves 4

Ingredients: 

2 medium acorn squash

1 pound sausage

1/2 cup finely chopped celery

1/2 cup finely chopped onion

1/3 cup plain non fat greek yogurt 

Directions: 

Cut squash in half, discard seeds.
Cut thin slice from bottom of squash to allow it to sit flat on a plate. (Caution: use a very sharp knife, squash are difficult to get into)

Place squash, halved sides down in a microwave safe dish. Cover and microwave on high for 10-12 minutes or until tender. 

Meanwhile, crumble sausage into a large skillet, add celery and onion.
Cook over medium heat until meat is no longer pink; drain grease. remove from heat, stir in yogurt.
Spoon sausage mixture into squash halves. Serve warm. 

This dish took me less than 30 minutes to make. Great fall dish for those with limited time to cook or low cooking skills.