VirginPotty
Posts: 11624
Joined: 7/16/2008
From: Virginville
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You CAN Keep Off Holiday Weight Gain!
With the holiday season upon us, our calendars fill up with holiday events and parties, making it difficult to stave off extra weight gain that accompanies rich food and drink and little physical activity. However, we have six key strategies to help you maintain a healthy diet and still enjoy the many holiday events you attend this year.
1. Eat a healthy snack before your party or event. Most social functions are going to have plenty of different types of food to munch on, but attending the event already ravenously hungry will only result in your eating a much larger portion of food. All too often, these foods are high in calories, unhealthy fats, and added sugar. Try eating a small snack of fruit, veggies, or lean protein before going, and you’ll be able to make better food choices at the party.
2. Use a small plate. Keeping your portions small will go a long way toward helping to manage your caloric intake. A small plate will allow you to sample enough food items to feel satisfied but not let your portions get out of control. However, be careful not to stack your food on top of the plate or go back for a second helping, or else the whole idea of portion control disappears quickly.
3. Reach for the simpler foods. Many party foods contain added sugar, fat and sodium; since you didn’t make the food item, you have no idea how healthy the ingredients are. Try to reach for simpler foods that are lower in calories, such as fruit bowls, veggie platters, shrimp, or lean cuts of meat. Avoid large portions of sauces, dips, and cheesy casseroles, as it is hard to predict how many calories they will cost you.
4. Eat Slowly. It can take around 20 minutes for your body to register that it is full, so scarfing down your food will only result in your reaching for more before you realize you are full. To slow down your eating, take frequent sips of water or another low-calorie drink between bites. Also, engage in conversation with other party attendees to lengthen the time it takes to finish the food on your plate.
5. Limit the number of calories you drink. Holiday parties often include both high-calorie foods and high-calorie drinks. Sodas, juices, and even eggnog may be loaded with sugar and alcohol. These drinks can set you back several hundred calories, depending upon the amount you drink and the alcohol content. Go to the party planning to allow yourself one drink, and the rest of the time drink water or a low-calorie drink, such as seltzer water.
6. Focus on FUN, not food. The holiday season is a time to visit with your family, friends, and coworkers, so take advantage of the conversation to catch up with people. Try to mingle to meet new people or revisit old friends and your mind will stay away from all the food that is around. Also, steer away from the tables with food to prevent mindless eating while engaging in conversation.
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Appetizer Recipe:
Mini Greek Pizza Muffins
Ingredients:
2 tbsp extra-virgin olive oil
2/3 cup finely chopped onion
1/3 cup whole-wheat pastry flour
1/3 cup all-purpose flour
2 tsp baking powder
1 1/2 tsp chopped fresh oregano or 1/2 tsp dried oregano
1 tsp sugar
1/4 tsp garlic powder
1/4 tsp salt
1/3 cup low-fat milk
1/3 cup crumbled feta cheese
1 large egg, well beaten
2 tbsp tomato paste
2 tbsp chopped kalamata olives
Step 1: Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, stirring often, until the onion is tender, about 5 minutes. Transfer to a large bowl and let cool for 10 minutes.
Step 2: Meanwhile, preheat oven to 400º F. Coat a mini-muffin pan with cooking spray.
Step 3: Whisk whole-wheat pastry flour, all-purpose flour, baking powder, oregano, sugar, garlic powder, and salt in a medium bowl.
Step 4: Stir milk, feta, egg, tomato paste, and olives into the onion mixture. Make a well in the dry ingredients; add the wet ingredients and stir until just combined. Fill the prepared muffin cups two-thirds full.
Step 5: Bake the muffins until lightly browned, 13-15 minutes. Cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm or at room temperature.
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