Holiday Eating -- it's hard!
It’s that time of year again: the holidays, the shopping, the snow, the food…oh, the food! Cookies and Party Mix start showing up at the office. There are parties most weekends. There’s stuffing and turkey and ham and so many other delights. What do we do to stay healthy and lean?
It’s that time of year again: the holidays, the shopping, the snow, the food…oh, the food! Cookies and Party Mix start showing up at the office. There are parties most weekends. There’s stuffing and turkey and ham and so many other delights. What do we do to stay healthy and lean?
For years now I've been coaching my patients (and myself) on how to make it through the holiday eating season.
Holiday Eating in Ten Easy Steps is my holiday gift to our readers who work hard all year to keep their bodies in the best shape they can -- and need practical tools for maintaining their weight (and sanity) through the holiday season.
1. Don't Try to Lose Weight.
Be realistic. Did you know on average, most people gain 5-7 pounds during the holiday season? It is unlikely you are going to lose a lot of weight during the holidays, so please don't try to lose weight. I tell my patients if they make it through the holidays without gaining weight, they have succeeded.
Make it your holiday goal to maintain your current weight. A goal to not gain weight is far better than the stress and guilt associated with failure. Losing weight can start in the New Year!
2. Plan Ahead.
Before going to a party have a healthy snack. Going to a party on an empty stomach is a good way to lose all self-discipline. Have a protein shake, almonds, or some other high-protein snack before you go so your blood sugar is up and your decision-making skills are intact. If you make good decisions, your scale will be your friend in the morning.
3. Contribute Healthy Options.
Holiday Pot Luck? Offer to bring the vegetable tray. Load it up with fresh vegetables, fruit and antipasto offerings such as artichoke hearts, pickled asparagus and the like. Use low-fat dips like low-fat ranch or sour cream dip. Even better -- bring the yogurt dip or hummus (scroll down for Dr. Mona's Party Recipes).
Offer to bring the dessert. A fruit tart, cobbler or even baked apples (recipe below) will provide delicious low calorie desserts with added health benefits such as antioxidants and fiber.
4. Small Portions.
Budget your decadence. Realistically, no matter which way you turn, you will be confronted with beautifully decorated, delightfully decadent fats, carbohydrates, sugars, and processed foods. Keep your portions small. Don't load up your plate. Instead of trying to keep track of what you're not eating, keep track of what you’re eating and savor it slowly. You will not die if you don’t try everything on the table, although it may seem like it at the time.
5. Pick Two Out of Three.
Pick two out of three: appetizers, dessert, and alcohol. What??? Which two are your favorites? Pick two of the three skipping the other to reduce your caloric intake. How about one or two cocktails and a scrumptious dessert? How about cheese and crackers with wine, then skip the dessert. The idea is to limit your consumption without missing the fun.
6. Move the Party out of the Kitchen.
We've all watched as the party gravitates to the kitchen or the buffet table. Avoid the kitchen whenever possible. Mingling by the food is flirting with temptation. Flirting with temptation means extra calories that may make you sorry when you get on the scale tomorrow.
7. Your Refrigerator is Already Full.
I tell my patients one of the easiest ways to put on weight during the holidays is taking home the leftovers. Yes, it was a great meal, but it doesn't mean you have to eat it tomorrow. It is not smart, practical, or healthy to eat it tomorrow. Store the tastes in your memory and go home empty handed -- unless you're carrying the veggie platter which you brought!!
Don’t bring home the stuffing, the last of the pumpkin pie, or the rest of the casserole. Do yourself a favor and leave while you still have a chance! If you’re the hostess, send your guests home with all the leftovers; be ready with re-usable dishes so there are no excuses.
8. Maybe Skip Your Workout but Don't Skip Your Exercise!
Start a new tradition and go for a walk after your holiday dinner. Power-walk the mall when shopping for gifts. Try parking farther away from a store entrance or shop downtown to facilitate more walking. Go cross-country skiing, snowboarding or sledding with the kids. Make dancing a part of your parties so you can burn off that cheesecake. Have fun and move a lot!
You'll find with a little exercise, your whole family will be in a better mood.
9. Keep a Food Journal.
Research has shown time and again, people who journal lose and keep weight off better than those who do not. We are human; we are great at forgetting our faults. Journaling what you eat and how much you eat keeps you accountable to yourself -- and helps you make better decisions about tonight’s lunch or dinner because of the party last night.
10. Enjoy the Holidays.
Everything in moderation. If this is the only time of year you see Grandma’s pecan pie or Aunt Mabel’s fudge, then enjoy some. Portion control is your choice. Enjoy those favorites and re-gift the box of chocolates you received from a co-worker. Just make sure they don’t know the person!
We have to give ourselves some slack. Guilt over eating too much and the stress of the holidays does not assist in weight management, let alone weight loss. If you are going to beat yourself up over a cookie or two, it is probably as detrimental to your health as the cookies. Always be kind to yourself and allow for some slips.
**
I hope these tips help make your holiday season more fun and stress-free. Below are some of my favorite dip recipes and a healthy baked apple dessert.
1. Don't Try to Lose Weight.
Be realistic. Did you know on average, most people gain 5-7 pounds during the holiday season? It is unlikely you are going to lose a lot of weight during the holidays, so please don't try to lose weight. I tell my patients if they make it through the holidays without gaining weight, they have succeeded.
Make it your holiday goal to maintain your current weight. A goal to not gain weight is far better than the stress and guilt associated with failure. Losing weight can start in the New Year!
2. Plan Ahead.
Before going to a party have a healthy snack. Going to a party on an empty stomach is a good way to lose all self-discipline. Have a protein shake, almonds, or some other high-protein snack before you go so your blood sugar is up and your decision-making skills are intact. If you make good decisions, your scale will be your friend in the morning.
3. Contribute Healthy Options.
Holiday Pot Luck? Offer to bring the vegetable tray. Load it up with fresh vegetables, fruit and antipasto offerings such as artichoke hearts, pickled asparagus and the like. Use low-fat dips like low-fat ranch or sour cream dip. Even better -- bring the yogurt dip or hummus (scroll down for Dr. Mona's Party Recipes). Offer to bring the dessert. A fruit tart, cobbler or even baked apples (recipe below) will provide delicious low calorie desserts with added health benefits such as antioxidants and fiber.
4. Small Portions.
Budget your decadence. Realistically, no matter which way you turn, you will be confronted with beautifully decorated, delightfully decadent fats, carbohydrates, sugars, and processed foods. Keep your portions small. Don't load up your plate. Instead of trying to keep track of what you're not eating, keep track of what you’re eating and savor it slowly. You will not die if you don’t try everything on the table, although it may seem like it at the time.
5. Pick Two Out of Three.
Pick two out of three: appetizers, dessert, and alcohol. What??? Which two are your favorites? Pick two of the three skipping the other to reduce your caloric intake. How about one or two cocktails and a scrumptious dessert? How about cheese and crackers with wine, then skip the dessert. The idea is to limit your consumption without missing the fun.
6. Move the Party out of the Kitchen.
We've all watched as the party gravitates to the kitchen or the buffet table. Avoid the kitchen whenever possible. Mingling by the food is flirting with temptation. Flirting with temptation means extra calories that may make you sorry when you get on the scale tomorrow.
7. Your Refrigerator is Already Full.
I tell my patients one of the easiest ways to put on weight during the holidays is taking home the leftovers. Yes, it was a great meal, but it doesn't mean you have to eat it tomorrow. It is not smart, practical, or healthy to eat it tomorrow. Store the tastes in your memory and go home empty handed -- unless you're carrying the veggie platter which you brought!! Don’t bring home the stuffing, the last of the pumpkin pie, or the rest of the casserole. Do yourself a favor and leave while you still have a chance! If you’re the hostess, send your guests home with all the leftovers; be ready with re-usable dishes so there are no excuses.
8. Maybe Skip Your Workout but Don't Skip Your Exercise!
Start a new tradition and go for a walk after your holiday dinner. Power-walk the mall when shopping for gifts. Try parking farther away from a store entrance or shop downtown to facilitate more walking. Go cross-country skiing, snowboarding or sledding with the kids. Make dancing a part of your parties so you can burn off that cheesecake. Have fun and move a lot!You'll find with a little exercise, your whole family will be in a better mood.
9. Keep a Food Journal.
Research has shown time and again, people who journal lose and keep weight off better than those who do not. We are human; we are great at forgetting our faults. Journaling what you eat and how much you eat keeps you accountable to yourself -- and helps you make better decisions about tonight’s lunch or dinner because of the party last night.
10. Enjoy the Holidays.
Everything in moderation. If this is the only time of year you see Grandma’s pecan pie or Aunt Mabel’s fudge, then enjoy some. Portion control is your choice. Enjoy those favorites and re-gift the box of chocolates you received from a co-worker. Just make sure they don’t know the person!
We have to give ourselves some slack. Guilt over eating too much and the stress of the holidays does not assist in weight management, let alone weight loss. If you are going to beat yourself up over a cookie or two, it is probably as detrimental to your health as the cookies. Always be kind to yourself and allow for some slips.
**
I hope these tips help make your holiday season more fun and stress-free. Below are some of my favorite dip recipes and a healthy baked apple dessert.
Dr. Mona’s Homemade Hummus
2- 15 oz. cans of organic, low-sodium Garbanzo beans or 4 cups of fresh-cooked garbanzos
1 cup of water
2 cloves crushed garlic
½ tsp. sea salt
¼ tsp. cayenne (optional)
¾ cup Sesame Tahini (Joyva brand is my favorite, but they don’t pay me to advertise)
¼ - ½ cup lemon juice
¼ cup chopped parsley
½ tsp paprika
¼ cup Extra Virgin Olive oil
In a food processor, blend the garbanzo beans with a ½ cup of the water (hold the rest) until smooth. When smooth, add the garlic, salt and cayenne and continue blending to mix. Add the lemon juice and tahini while food processor continues to blend. Use the remainder of the water to achieve the desired consistency by adding a little at a time. If it gets too thin you can add more tahini to thicken. I prefer it thick for a stand-alone dish, or a little thinner as a dip, but never runny.
Scrape out of processor into a 9 x 9, or similar size dish. Sprinkle paprika on top as desired, then sprinkle chopped parsley on top as garnish. Lastly, drizzle olive oil over it for a festive and nutritious dip or meal.
2- 15 oz. cans of organic, low-sodium Garbanzo beans or 4 cups of fresh-cooked garbanzos
1 cup of water
2 cloves crushed garlic
½ tsp. sea salt
¼ tsp. cayenne (optional)
¾ cup Sesame Tahini (Joyva brand is my favorite, but they don’t pay me to advertise)
¼ - ½ cup lemon juice
¼ cup chopped parsley
½ tsp paprika
¼ cup Extra Virgin Olive oil
In a food processor, blend the garbanzo beans with a ½ cup of the water (hold the rest) until smooth. When smooth, add the garlic, salt and cayenne and continue blending to mix. Add the lemon juice and tahini while food processor continues to blend. Use the remainder of the water to achieve the desired consistency by adding a little at a time. If it gets too thin you can add more tahini to thicken. I prefer it thick for a stand-alone dish, or a little thinner as a dip, but never runny.
Scrape out of processor into a 9 x 9, or similar size dish. Sprinkle paprika on top as desired, then sprinkle chopped parsley on top as garnish. Lastly, drizzle olive oil over it for a festive and nutritious dip or meal.
Dr. Mona’s Mom’s Leban bi-Khiar (Middle-Eastern version of Greek Tzatziki, a yogurt/cucumber dip)
1-quart organic, low-fat PLAIN yogurt
1 cup English cucumber, peeled and diced
½ tsp sea salt
2 cloves crushed garlic
¼ cup dried spearmint (could use fresh, but double and chop very finely)
Pour yogurt into a bowl and stir in cucumber, salt and garlic. Then take dried spearmint and rub between hands (to a coarse powder) then add to yogurt mixture. This dip tastes great right away, but it is even better 4-5 hours later when the garlic and mint have fully infused the yogurt…
1-quart organic, low-fat PLAIN yogurt
1 cup English cucumber, peeled and diced
½ tsp sea salt
2 cloves crushed garlic
¼ cup dried spearmint (could use fresh, but double and chop very finely)
Pour yogurt into a bowl and stir in cucumber, salt and garlic. Then take dried spearmint and rub between hands (to a coarse powder) then add to yogurt mixture. This dip tastes great right away, but it is even better 4-5 hours later when the garlic and mint have fully infused the yogurt…
Grandpa Phil’s Baked Apples
5 Golden Delicious or McIntosh Apples
½ cup pitted and chopped dates
½ cup chopped pecans or walnuts
¼ cup dried cranberries
½ tsp cinnamon
¼ tsp nutmeg
¼ tsp orange or lemon zest
5 pats of organic unsalted butter, or soy margarine
½ to 1 cup of water
½ cup pure maple syrup
Pre-heat oven to 375 degrees. Wash apples and with a knife carefully core out center of the apples from the stem-end so that bottoms are still intact. Also peel the outside 1/3 of the way down and place in a 9x9 glass-baking dish. In another bowl mix the dates, nuts, cranberries, cinnamon, nutmeg and zest. Pack apples with fruit and nut mixture, place a pat of butter on top of each apple and put enough water in baking dish to have ½ inch water bath around apples.
Place apples in the oven at 375 degrees, for 1 hour or until soft, occasionally basting with water bath. Remove from oven and plate while warm, drizzle with maple syrup and enjoy.
5 Golden Delicious or McIntosh Apples
½ cup pitted and chopped dates
½ cup chopped pecans or walnuts
¼ cup dried cranberries
½ tsp cinnamon
¼ tsp nutmeg
¼ tsp orange or lemon zest
5 pats of organic unsalted butter, or soy margarine
½ to 1 cup of water
½ cup pure maple syrup
Pre-heat oven to 375 degrees. Wash apples and with a knife carefully core out center of the apples from the stem-end so that bottoms are still intact. Also peel the outside 1/3 of the way down and place in a 9x9 glass-baking dish. In another bowl mix the dates, nuts, cranberries, cinnamon, nutmeg and zest. Pack apples with fruit and nut mixture, place a pat of butter on top of each apple and put enough water in baking dish to have ½ inch water bath around apples.
Place apples in the oven at 375 degrees, for 1 hour or until soft, occasionally basting with water bath. Remove from oven and plate while warm, drizzle with maple syrup and enjoy.
Below we've listed some supplements on our site that you may want to investigate further.
As a naturopathic family practitioner, Dr. Monawar Fahoum's interests and specialties include homeopathy, diet and nutrition, botanical medicine and physical medicine (bodywork, adjustments, etc). She views healing as a dynamic process, unique to each person, with different treatments appropriate for different patients.
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