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Healthy Holiday Eating Tips

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One thing is certain...it's going to be a different Holiday season this year. With that said one thing we can almost guarantee is still enjoying a few of our favorite holiday foods with great people. Hopefully just a few great people ;-)

This is the time of year many of us decide to throw our goals away if we haven't achieved them yet. And that's during any year, not a 2020 year!

Believe us, we know. We've done it. Many times.

We know it's tempting, but don't let yourself spiral out of control.

Here are a few holiday eating tips to help you enjoy some of your favorite foods with family and friends without feeling guilty or sluggish. 

Don't go into a Holiday meal hungry: We often eat faster and more when we are hungry; therefore eat a few wholesome, protein/fiber filled meals during the day to avoid overeating at your main meal with family. 
Watch your portions: We want you to treat yourself to a drink, sweets, and your favorite family recipe without guilt, but be mindful of your portions. One of our favorite tools to use for moderation is to PAUSE. 
Set your fork down. Breathe. Check in on how you feel, what you want and how you wanna feel later. Then... make a choice. And own your choice because you're an adult and you're the only one in charge of what goes into your body. 

­čí¬Moderation is always the key to feeling great! 
Make a decision to limit not remove High Fat foods: examples are; Fried Food, Cream Based Soup, Cheesy Casseroles, Pies, Processed Meats, and most Baked Goods. These are easy to over consume and will contain the highest calories. 
Try different versions of your Holiday Favorites: use the chart below for some substitutions to your traditional holiday dishes.

Try other versions of a lighter option of your favorite Alcohol if your going to have a few drinks with your holiday meal: instead of Dark Beer, Ciders, Bailey's and Kahlua, try a Lighter Beer, Dry Wine, etc. 

Bloody Mary’s or Cocktails with Diet Mixers which have fewer calories. Avoid straws! Don’t drink your drink, slowly sip it!

­čí¬For every cocktail, have a bottle of water with it to drink, and to keep you feeling a bit full.

Remember: Calories from Alcohol tend to be easily stored when paired with a higher calorie, higher carb/fat rich meal. People actually gain weight more easily when they consume alcohol, as drinking tends to lead to eating, and not usually the better choices when you’re not in your best decision making mode. 
Keep up your Physical Activity: Set a goal of some activity each day during the next several weeks. A walk, strength training, yoga etc. It doesn't have to be a long workout but your movement should be consistent. Even if its only 10-20 minutes, every little bit helps. 

Recipe Substitutions

If you are making a dish for the holidays, try the following lower-calorie recipe substitutions


 Recipe calls for      Substitution 

1 Whole Egg        2 Egg Whites or 1/4 cup Egg Beaters® 

Sour Cream         Low Fat Plain Greek Yogurt 

Buttermilk    (per 8 oz.) 2% Milk + 1 tsp. Fresh Lemon Juice

Whole Milk         2% Milk or Organic Half & Half

Ice Cream         Low Fat or Non Fat Frozen Yogurt 

Whipped Cream     Low Fat Whipped Products such as *TruWhip® 

Cheese      Use less and/or choose Low Fat Swiss 

Salt     Use less and/or Fresh Herbs or Vinegars

Ground Beef    Ground Veal or Lean Turkey or Chicken Breast 

All-Purpose Flour    White Whole Wheat 

Granulated Sugar    Truvia or Stevia or Splenda Sugar Blends

(*similar to Cool Whip® minus the Hydrogenated Oils and Trans Fats)


Happy Holidays 

Coach Jen




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