Your Approach Can Make a Difference:
1. Do not use the holidays as an excuse to eat anything and everything. Remember the emphasis of the holiday season: friends, family and fellowship; not the food itself.
2. Set realistic goals for yourself and think positively. You can do it!
3. Schedule holiday exercise and make it a priority. You will not only be a healthier person, but a happier person as well. Go to the mall 15 minutes early to get in a walk before you begin shopping.
4. Be sure to get enough rest. If you are tired, sit down or take a nap. Don’t try to re-energize yourself with food.
1. Whether you are the host of a holiday party or a guest bringing a dish to share, modify the recipes you use to decrease the calories. Use sugar-free pudding and fat-free or reduced-fat cream cheese and sour cream in place of the regular versions. In bread and cake recipes, trim the fat and calories by substituting applesauce for oil.
2. Eat a healthy snack before going to a party to take the edge off your hunger. You will be less likely to overindulge once you get there.
3. Look at all of the food before selecting what to put on your plate and choose foods that are season favorites. Use a smaller plate when serving yourself as it gets filled up faster and you will eat less food.
4. Be conscious of the fat and sugar content in holiday goodies. High fat foods such as sour cream and cream cheese dips, nuts and cheese platters are also high in calories.
5. Don’t stand near the food; it’s too tempting. Fill up your plate with low calorie options and then sit down.
6. Choose calorie-free beverages like water, ice tea or club soda. Eggnog and alcoholic beverages can contain hundreds of calories in a single serving.
7. Eat slowly. You will feel satisfied while eating less food.
8. Keep sugar-free gum available if you feel the need to put something in your mouth, rather than going back for seconds.
9. For dessert, try fresh fruit or have a small slice of pie. Stay away from high calorie desserts if possible or just have a taste. Remember, the second bite of a holiday treat tastes no better than the first.
10. And if what you are eating isn’t fabulous, don’t feel obligated to eat it just because it is on your plate.
Looking for a tasty, yet healthy recipe to bake for the holidays? Try this pumpkin bar recipe:
2 cups Original All Bran cereal shreds
½ cup milk
1 cup flour
2 tsp. Baking powder
2 tsp. Cinnamon
1 tsp. Baking soda
¼ tsp. Salt
1 cup sugar
1 can (15 oz.) solid pack pumpkin
1 cup egg substitute
½ cup canola oil
½ cup unsweetened applesauce
½ cup chopped walnuts or pecans, optional
2 Tbsp. Powdered sugar
Vegetable oil cooking spray
1. Preheat oven to 350 degrees. Combine cereal and milk in a large bowl and set aside to soften.
2. In a medium bowl, combine flour, baking powder, cinnamon, baking soda and salt; set aside.
3. Add sugar, pumpkin, egg substitute, oil and applesauce to the large bowl with the softened cereal and blend with an electric mixer on medium speed. Beat in the flour mixture until combined. If desired, stir in nuts.
4. Spread batter in a 15x10x1-inch baking pan or 24 (2 ½ -inch) muffin cups sprayed with cooking spray. Bake for 20-25 minutes or until a toothpick inserted in the center comes out clean. Cool in pan on a wire rack. Sprinkle with powdered sugar.
5. Cut into 24 bars. One serving (1 bar) = 1 carb/starch & 1 fat (1½ fat servings if nuts are added).
For more information about SMMC's nutrition and weight-loss programs, click here.