The Best and Worst Holiday Appetizers

You know I LOVE my CHOOSE THIS not THAT! 

'Tis the season for holiday parties, and if there's one thing you're dreading more than awkward conversations with drunken acquaintances, it's the array of deep-fried diet-busters awaiting you at the refreshment table. How are you supposed to keep eating healthy and feeling under-the-mistletoe sexy when cocktail franks are calling your name? We asked Ani Aratounians, MS, RD, the manager of nutrition and culinary development for Team Beachbody®, to help us navigate the good, the bad, and the ugly among your favorite holiday appetizers.

Hummus and Veggies

What's Good: "Hummus is an exceptionally healthy food, rich in monounsaturated fatty acids, protein, fiber, zinc, and magnesium," says Aratounians. "Paired with fresh veggies, it becomes a powerhouse of nutrients."

Bad: Hummus contains around 25 calories per tablespoon—so if you don't keep an eye on how much you're scooping, you can rack up calories quickly. In other words, less hummus and more veggies is the ideal strategy.

Shrimp Cocktail

What's Good: "Not only is shrimp a good source of the antioxidant/anti-inflammatory astaxanthin, as well as omega-3s, but 80% of its calories come from protein," says Aratounians.

What's Bad: Shrimp are high in cholesterol, which may be an issue for those who are watching their numbers—but for most people, the high omega-3 content still makes it a worthy option. Just be careful not to douse the shrimp in high-sodium/high-sugar cocktail sauce.

Chicken Skewers

What's Good: "Chicken skewers made with low-fat, high-protein chicken breast can be a healthy and filling appetizer," Aratounians says. "If the chicken pieces are layered with superfood veggies such as peppers and zucchini, it makes it even better."

What's Bad: If the chicken is breaded or slathered in a sugary sauce, you may wind up consuming a lot of hidden calories and carbs.

Bacon-Wrapped Scallops

What's Good: The scallops—they're an awesome source of selenium, phosphorus, B12, zinc, iron, omega-3s, copper, magnesium, potassium, and calcium.

What's Bad: The bacon, of course. "Wrapping scallops in bacon can potentially triple their calories, saturated fat, and cholesterol content," says Aratounians. Indulge in one or two if they're your absolute favorite, but don't polish off the whole tray.

Stuffed Mushrooms

What's Good: They have potential. "Stuffed mushrooms can make a delicious and healthy bite-sized appetizer, as long as the stuffing is veggie-based and isn't loaded with bread crumbs, cheese, and cream," Aratounians says.

What's Bad: What's inside is anyone's guess. While there are plenty of healthy homemade recipes out there, most people will opt for the carb-heavy, prepackaged variety. "Stuffed mushrooms are labor-intensive, so they're usually store-bought," cautions Aratounians. "This makes it harder to find healthier versions." Of course, you can always find out who brought the mushrooms and ask for their recipe—and then plan your noshing strategy accordingly.

Nuts

What's Good: "Raw nuts can be a nutritious appetizer that provides heart-healthy fats, fiber, vitamins, and minerals," Aratounians says.

What's Bad: Portion control is a toughie—who can stop after an ounce of nuts? "You can quickly add hundreds of calories to your daily intake without even realizing it," warns Aratounians.

Spinach Dip

What's Good: The spinach—and that's about it.

What's Bad: The leafy greens are usually drowning in mayo and cheese—and you're probably scooping them up with chips, crackers, or pumpernickel. "Although this is a party favorite, a few tablespoons of this dip can be loaded with hundreds of calories that come mostly from saturated fats," Aratounians says.

Frozen Goodies

What's Good: They're easy. There's a reason heat-and-eat apps like pizza rolls, cocktail franks, and mini quiches are a party staple. After all, you don't have to be Martha Stewart to microwave some Southwestern egg rolls.

What's Bad: "Packaged appetizers are often highly processed and loaded with calories, sodium, unhealthy fats, refined carbohydrates, additives, and preservatives," says Aratounians. "This makes them one of the unhealthiest choices with hardly any nutritional benefits."

Nachos and Cheese

What's Good: Salsa can be low in calories and a good source of antioxidants, lycopene, and potassium.

What's Bad: Everything else. "Most cheese sauces don't even meet the requirements for being called cheese—they're loaded with neon-orange food dyes and MSG," says Aratounians. "This appetizer is high in calories, fat, sodium, additives, and preservatives—need I say more?" Nope, that pretty much covers it.

Of course, even when you know the nutritional damage of your favorite finger foods, it's hard to resist temptation when it's staring you in the face. The easiest way to avoid overeating? "Don't go to a party hungry!" Aratounians says. "Have a Shakeology® with water and ice, or a handful of raw nuts, before you head out." Two more smart tips from her: Hold a glass of wine in one hand and your phone in the other, so you can't nibble without doing some juggling. And if you're worried there won't be any healthy options, bring one with you—you'll salvage your diet and help the host out. Win-win!

By Kara Wahlgren

Cauliflower Breadsticks!

Cauliflower Breadsticks! 

Hardly any calories for the whole pan!

•1 large head of cauliflower 
•2 cloves garlic, grated or minced
•2 large eggs, lightly beaten
•4 oz low fat mozzarella cheese
•1/2 teaspoon onion powder
•salt
•pepper

•Preheat oven to 450 degrees.
•Chop the cauliflower into chunks and place into microwave for about 5 minutes or until soft
•Place the cauliflower into a food processor and blend until it's a mashed potato texture
•In a medium bowl, stir together cauliflower, eggs,cheese, and seasonings
•Lightly spray a baking pan with spray oil and coat with the mixture (about 1/2 inch thick)
•Bake at 450 degrees for 20-25 minutes or until the top starts to brown
•Add additional cheese to the top and enjoy!

Heathiest and Unhealthiest Choices at a Steakhouse!

The night is FINALLY HERE! It’s DATE NIGHT BABY! You VOWED to yourself you were gonna stay on this HEALTH KICK you started earlier this year… But how? Let me break some things on down for you! And I am breaking it down so you don’t look TOO OBSESSIVE with food on your date. That is SUCH a TURNOFF!!

Most steak restaurants actually have MANY HEALTHY OPTIONS.. But they also have many UNHEALTHY DISHES.

Let’s start on APPETIZERS. Seafood is going to be your BEST BET. Raw oysters and shrimp cocktail will be the top of the healthy chart, but stay away from fried calamari – key word to AVOID – FRIED. You don’t like seafood? You can try beef carpaccio. Carpaccio means it’s raw and usually thinly sliced. And if all else fails, you can have a house salad. Those usually can be shared as well. Stay AWAY from any CREAMY dressings – NIX ranch, blue cheese, thousand island… BEST BET is oil and vinegar, because it comes on the side. You can control the portion. Balsamic vinaigrette is also a healthier choice. And no BREAD, no BREAD. Just don’t touch it. Stay busy in enjoying your CONVERSATION!

Let’s make the STEAK part SIMPLE. Just think SIRLOIN or FILET. Those will be your LEANEST CUTS. “Marbled” might sound SEXY, but really that just means full of fat. There are people out there that enjoy that type of cut aka porterhouse, but that’s not for us FIT PEEPS. Both 6 oz of Sirlion and Filet (usually called Petite Filet) are in the 300 cal range and full of protein. I hate to have to say this, but just skip any SAUCE as a topping. I just found out the sauce that I LOVE – Bearnaise is HORRIBLE for you! It’s made entirely of egg yolks and butter. WHOOPS! No wonder it’s so “good” tasting. But if you do like a sauce – just choose Peppercorn! Peppercorn is based on wine, beef stock and green peppercorns. See don’t you love I always have another option?!?! 

Now onto SIDES. This one is probably a little more predicatable. Stay away from anything CREAMED. Au Gratin is amazzzing, but you know without me saying that it is THEE WORST CHOICE! Au Gratin means “Hi I am FULL of seasoned breadcrumbs and GUSHING with CHEESE.” Oh no, PASS! I would avoid potatoes all together, but if your date suggests he wants some, mashed are the best way to go! And remember, anything that is made SAUTEED, can be STEAMED. Steamed veggies will be your BEST BET!

And last, but not LEAST GOOD OLE DESSERT! Listen, don’t be too hard on yourself. If you made it to dessert, you’re having a good time. SHARE ONE! Two spoons… And of COURSE that means half the cals..

Hope this helps with eating healthy at a steakhouse without feeling deprived!

Until next time! 

Healthier Cookie Dessert Recipe

FAVORITE COOKIE RECIPE 

Peanut Butter Protein Cookies

Super EASY and only 7 Ingredients 

1 Cup of Peanut Butter
1 scoop Chocolate Shakeology
1 egg white = about 50g
1 Tsp coconut oil
1 Tsp of Cinnamon
1 Tsp of Vanilla

Dark Chocolate topping (optional)
1 Tbsp melted coconut oil
1 Tbsp Hersey dark chocolate cocoa powder
1 Tbsp chocolate Shakeology

Oven 350. Spray a cookie sheet with COCONUT OIL and then mix all ingredients together. Mix makes 8 COOKIES. Bake for 10 mins. Take out (mix dark CHOCOLATE topping and drizzle on top of cookie) then place in refrigerator for 10 mins.

5 Ways to Boost Your Willpower and Beat Temptation

By Kara Wahlgren

Okay, I'll admit it. I'm the first person to curse my weak willpower when I find myself polishing off a bag of tortilla chips or skipping a Piloxing class. But I may have to find a new excuse, because apparently I—and maybe you too—have gotten the whole idea of willpower completely wrong.

Most of us believe that willpower is some innate, magical quality that only a lucky few are born with enough of to reach the goals they set for themselves. But according to scientists and psychologists who specialize in this sort of thing, what we call "willpower" is actually just a one-two punch of self-control and smart decision–making strategies.

On one hand, that's bad news for anyone—ahem, me—who likes to use lack of willpower as an excuse for falling off the weight loss wagon. On the other hand, it's good news because it means you can hone your willpower like any other skill. And, just like doing push-ups, it gets easier the more you do it. Here are five easy ways to tap into your willpower (or whatever you want to call it).

1. Change how you define willpower.

You have it or you don't, right? Wrong. Instead of thinking of willpower as a genetic gift, think of it as a game plan. "Instead of saying, 'I have no willpower,' ask yourself how to handle the situation," says registered dietitian Jill Weisenberger, M.S., R.D., and author of Diabetes Weight Loss—Week by Week. Think you just can't give up your soda habit? Can't stick to a gym routine? Can't make yourself eat veggies? Think again. "When my patients say, 'I can't,' they usually mean, 'I choose not to,' or, 'I haven't yet figured out how to,'" Weisenberger says. "There is a solution to most problems. You have to look for it and then practice that strategy." Another fun fact? Through his research, willpower expert Roy Baumeister discovered that those who believe willpower is finite tend to run out of it. Those who believe that willpower is not a limited resource continue to be able to tap into it when they need it. Believe in your willpower, find a few strategies that work for you to set yourself up for success, and voilá, you'll have the willpower you need.

2. Set yourself up for success.

You've probably heard the adage that luck is where preparation meets opportunity. The same can be said for willpower—a little prep work can help you make healthy choices. "One of the best things you can do is create an environment that will help you be successful," says Mitzi Dulan, R.D., coauthor of The All-Pro Diet. "Avoid buying chips and cookies. If you buy chocolate, buy bite-size." Look at it this way—if you can resist buying chips at the grocery store, you only have to resist temptation once. If you buy the chips, you'll have to resist temptation every single time you walk past your kitchen.

3. Respect your R&R.

In House of Cards, Kevin Spacey's character Frank Underwood quips, "I never make big decisions so long after sunset and so far before dawn." Sure, Underwood is a manipulative villain, but it's not a bad strategy—lack of sleep can impair your ability to make smart decisions. "Both stress and sleep deprivation affect hormones that may impact our appetite and food choices," Weisenberger says. "Adequate sleep and appropriate stress management aren't optional—they are as critical as eating your fruits and vegetables and being physically active." No matter how busy you are, make sure you get a good night's sleep and carve out a few minutes each day to de-stress. It can make a world of difference to your willpower.

4. Keep your sugar in check.

It's harder to stick to your diet when you're hungry—not exactly breaking news, right? But it's not just pure hunger that's getting in your way, or else you'd be just as satisfied with a handful of carrots as a handful of cookies. The real problem is that glucose levels seem to play a big role in self-control, so the hungrier you get, the harder it becomes to choose healthy foods over calorie-laden comfort foods. Last year, Baumeister wrote in the APA Monitor on Psychology that low glucose levels can reduce self-control—so eat before you're famished if you want to improve your odds of resisting junk-food faves.

Oddly enough, Baumeister found that it also works the other way around—exercising self-control can actually lower your glucose levels. It's possible that the more decisions you have to make, the more your glucose levels dip, and the harder it is to make a healthy choice the next time. In other words, resisting that donut on your commute to work might make it harder to walk past the candy dish in the office, or turn down greasy takeout at lunch. So rather than relying on sheer self-control, see if you can find ways to avoid tempting situations—for example, find a route to work that doesn't pass your favorite bakery. That way, you'll have plenty of willpower left for the temptations you can't avoid.

5. Focus on tomorrow's goal, not today's mistakes.

When you're on a weight loss regimen, it's easy to obsess over the occasional slip-up—a high-calorie snack here, a skipped workout there—and lose sight of your long-term goal. But the ability to rally after a setback may be more important than the ability to make virtuous decisions all the time. Angela Duckworth, an assistant professor of psychology at the University of Pennsylvania, coined the term "grit" for people who stay focused on a long-term goal, come hell or high water. "The gritty individual approaches achievement as a marathon," Duckworth said in a 2007 study. "Whereas disappointment or boredom signals to others that it is time to change trajectory and cut losses, the gritty individual stays the course."

So the next time you're tempted to curse your lack of willpower, remember that self-control is a skill—and like any skill, you'll screw up a few times while you're learning it. What's important is that you keep going. "Determine your weak areas or obstacles and make a plan to overcome them. Put your plan into practice, evaluate it and adjust it if necessary. And expect to stray from the plan and know that you can keep moving forward," Weisenberger says. "Eating fast food doesn't make you bad at following your diet any more than having a fender bender makes you a bad driver."

Xoxo,

Michelle Naomi

Cindy Adams -- Hot Mom P90x Transformation

This is the AMAZING JOURNEY of one of my coaches, Cindy Adams who is a mother of a beautiful little boy! She became a coach after seeing incredible results in which she credits Beachbody products! Read below on her story! Also feel free to contact Cindy directly by clicking here

Cindy's Transformation: Why and How?

I never really worried much about my weight, I was always very tiny being 5 feet tall, and always less than 130 pounds. On February 8, 2008 I was beyond blessed with a happy, healthy 6 pound baby boy.. except I had reached over 200 pounds. Being 21 years old at the time, my thought was “whatever, it’s baby weight, it will go away.” It didn't. I hadn't even given a thought to losing the weight until the end of 2009, when my marriage ended. I was 22 at the time, and felt like I needed to start some kind of change to get my life back on track. Finding myself a single mother, living in an apartment I could barely afford, working part-time, I had no idea where in the world to start. My best friend, who is my husband now, was on this third round of P90x at this time, I had heard about it but never really looked into it. He had amazing results, but I was still apprehensive. I was exhausted, stressed, and really just totally unmotivated.

 After weeks of convincing, I borrowed his DVDs, with the intention of getting him off my back, really. That didn't work, he was still asking me “How’s it going?”, “Any results?” I lied. Told him I was doing it, I wasn't. Finally, one night after I put my son to bed, I realized I needed to stop feeling sorry about myself. I needed to make a change if I was ever going to make it on my own. Day 1: I really thought I was going to die. 2 weeks later, I was down 12 pounds. So what did I do? I stopped.
And gained it back. Started over, did almost the whole 90 days this time around, and lost 50 pounds. I was so excited. Then my husband and I started dating, I put it off, we went out to eat almost every night. I was at 147, I was happy, and close enough to my goal weight that I was satisfied. Until I went back up to 160.

This time I ordered Hip Hop Abs, because I was burnt out on p90x and joined the gym, and got down to 140, 8 pounds away from my goal! Summer came, we went on a vacation to Jamaica, got married, went to the Dominican for our honeymoon, Thanksgiving and Christmas, and holy crap.. 25 pounds gained. In 5 months.

So, I returned to the gym.. December.. January.. February.. nothing, not one pound lost. I had forgotten about my Hip Hop Abs DVD until I was going back over how I got down to 140 the last time. I pulled it out and stared at it for about 20 minutes. I wanted to do it right this time, better actually. I looked around instagram at people’s transformations, even though I already knew it worked. I found Michelle on Instagram, and started following her. At first I was just watching and looking at all the posts about Shakeology, and the transformations. I was amazed at how she was helping people, and reaching out to them. This is something I wanted to do for so long, I myself had such a hard time reaching my goals, and I knew I wasn't alone. I wanted to help, If I could just reach one person and change their lives, my struggle would be worth it. I wanted to make it easier. I became a coach. I started doing a challenge, everything was so much easier. I started drinking shakeology, I felt a thousand times better. I’m working harder than I ever have to make myself better, and that is reflecting in all areas of my life.

 I learned at the beginning of the week that I have PCOS, Poly-cystic Ovarian Syndrome, and that is why my weight has been so out of control the last few years. Instead of giving up, this is making me work harder for my goals. I may not be able to lose as easy as everyone else, but I am still losing, and getting healthier every day.

I want to show people they can reach their goals, regardless of what life throws at you. You can be successful, hard work equals results. I’ve heard that numerous times, but now I know it’s true. If you want it, work for it. I am ½ inch away from reaching my first goal. I gave up on the pounds, that is just a number, that doesn’t define me. Now I’m looking for the changes in my body, that’s more realistic to me, that’s what I had a problem with. Today, I am down 60 pounds from the day in 2010 that I started, I am happier, more positive than I have ever been, and certainly stronger. 3 years ago I would have told you, you were a liar if you told me I’d be where I am today, and I never would have gotten here without Beachbody. I would love to help you out as well! Just contact me here!

APRIL 17th, 2013. Down 12 pounds in 44 days & 5 in on stomach!



Grilled Shrimp Skewers w/ White Bean Salad

 

Makes 6 servings, about 3/4 cup salad and 4 shrimp each

INGREDIENTS

1 teaspoon finely grated lemon zest
1/3 cup lemon juice
3 tablespoons extra-virgin olive oil
2 tablespoons packed fresh oregano, minced
2 tablespoons packed fresh sage, minced
2 tablespoons minced fresh chives
1 teaspoon freshly ground pepper
1/2 teaspoon salt
2 15-ounce cans cannellini beans, rinsed
12 cherry tomatoes, quartered
1 cup finely diced celery
24 raw shrimp (21-25 per pound) peeled and deveined

PREPARATION

1. Combine lemon zest, lemon juice, oil, oregano, sage, chives, pepper and salt in a large bowl. Reserve 2 tablespoons of the dressing in a small bowl. Add beans, tomatoes and celery to the large bowl; toss well.
2. Preheat grill to medium-high or place a grill pan over medium-high heat until hot.
3. Thread shrimp onto 6 skewers. (If using a grill pan, you don’t need to skewer the shrimp.)
4. Oil the grill rack or the grill pan. Grill the shrimp until pink and firm, turning once, about 4 minutes total. Serve the shrimp on the white bean salad, drizzled with the reserved dressing.

NUTRITION

Per serving: 212 calories; 8 g fat ( 1 g sat , 5 g mono ); 95 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 17 g protein; 8 g fiber; 575 mg sodium; 242 mg potassium.

Amazing!!

Xoxo,

Michelle Naomi

9 Aphrodisiacs to Heat Up Your Love Life

Article from Team Beachbody by Joe Wilkes




Named for Aphrodite, the Greek goddess of love, aphrodisiacs have been the stuff of legend and song throughout history. Lovers looking for a leg up in the libido department have gone to their shamans, medicine men, and herbalists for centuries, searching for the magic ingredient that will kick their mojo into high gear. And today the search has gone to the Internet. Anyone with a lackluster spam filter has probably scanned the hundreds of emails that arrive every day, advertising powdered rhinoceros horn or some unpronounceable chemical that promises to goose your or your partner's desires. The efficacy of these miracle products is extremely dubious (and, in the case of the exotic animal parts, illegal), but there are plenty of products that you can find right in your grocery store or farmers' market that can potentially increase the heat between the sheets. Here are some common foods and why they might be able to put a little extra oomph into that special evening. And over half of them are in the top two tiers of Michi's Ladder, so you can have your cake and eat it, too! (Well, not cake, but asparagus and bananas!)

Oysters. These are perhaps the classic aphrodisiacs of all time. The legendary lover Casanova reportedly consumed 50 oysters every day to keep his . . . um . . . stamina up. But until recently the powers of these bivalves were only backed up by anecdotal evidence and the testimonials of mollusk-loving Lotharios. Recently though, studies have shown that oysters and their shellfish brethren, including clams, scallops, and mussels, all contain chemical compounds that may aid the release of testosterone, estrogen, and other sex hormones in both men and women. Oysters are also full of zinc, a deficiency of which can cause impotence in men, another reason they can be man's best friend in the bedroom. And then of course there's the conventional wisdom that if you'll eat an oyster, you'll eat anything.

Chocolate. What's more associated with Valentine's Day than chocolate? The ancient Aztecs considered chocolate to be an aphrodisiac for both men and women, and when the Europeans got wind of its inhibition-lowering properties, it wasn't long before the candy treat became a must-have when pitching woo. Casanova and famed Louis XV courtesan Madame du Barry were reported to be great believers in the powers of chocolate, and there may have been something to it. Chocolate contains the chemicals phenylethylamine and serotonin, which are also naturally occurring chemicals in the brain, usually released when we are happy or in love. Its chemicals can literally cause your heart to beat a little faster. Add to that a boost of caffeine and sugar, and it can be a pretty good pick-me-up with a small side of euphoria.

Figs. Maybe it wasn't just the apple in the Garden of Eden that got things going. Remember, Adam and Eve ended up covering themselves in fig leaves. And it was also the favorite fruit of Cleopatra, who was certainly no slouch in the ways of love. In ancient Greece, fertility rituals would often follow the first fig harvest, and Greek portrayals of bacchanalia usually also included some fig action. In some European countries, figs are thrown instead of rice at newly married couples (ouch!) as symbols of fertility.

Bananas. In the Islamic version of the tale, Adam and Eve covered themselves with banana leaves rather than fig leaves. Bananas are also considered a fertility symbol by the Hindus. Bananas can really get you going with their high levels of potassium and B vitamins, which aid the production of hormones. Bananas also contain the protease bromelain, which is believed to help circulation.

Asparagus. It is rich in vitamin E, which is critical to the production of hormones. It also contains a lot of folic acid, which the body needs to produce histamines. And histamines are the chemical compounds that cause muscle contractions. A word of caution though—too much asparagus can cause flatulence, which might make the whole romantic plan backfire (no pun intended).
Avocados. The Aztecs referred to the avocado tree as Ahuacuatl or "testicle tree." Apparently, the fruit usually hangs in pairs. There appears to be little besides anecdotal evidence to support its claim as an aphrodisiac, though it is rich in many nutrients, including vitamins B6, C, and E. The California Avocado Commission conducted a Valentine's Day survey in 2000 of experts, 63 percent of whom concluded that the avocado does have some aphrodisiac qualities, some of which could be attributed to recently discovered phytochemicals.

Caviar. This fish-egg delicacy has been enjoyed by lovers for centuries, including, of course, Casanova (which increasingly leads me to believe a lot of women were just sleeping with him to get to the buffet). Caviar is known for its silky texture. Naturally, eggs are common fertility symbols, but there may also be some chemical reasons for which they are rated so highly on the love-maker's diet. Like oysters, they are high in zinc and rich in vitamins A and D and omega-3 fatty acids. They also are high in arginine, an amino acid which acts as a vasodilator, widening blood vessels and increasing blood flow.

Truffles. Not the chocolate kind (although those count under the "chocolate" category) but the expensive underground mushroom kind that pigs and dogs root out of the ground. Unlike other foods, it is the musky scent of the truffle that is believed to be what gets us going. Scientists have recently discovered that black truffles contain the pheromone androstenol. There is some debate over how much human beings are affected by pheromones, but truffles have been considered to be aphrodisiacs for centuries, and this recent discovery could be one explanation.

Champagne. When we think of romantic beverages, the list pretty much begins and ends with champagne. Most of the effects of champagne seem to be largely psychological, though. The purchase of an expensive beverage may set the mood for a special evening, and a mystique has been built in the media about the drink and its drinkers, from Marie Antoinette to Marilyn Monroe. But scientifically speaking, its amorous effects seem to come from the same place as most alcoholic beverages. Alcohol appears to have no positive effect on sexual function and, when overindulging, will usually move you in the other direction. It does, however, lead to a loss of inhibition and a decrease in judgment—in other words, a prelude to a kiss.

Save this on Delicious

Christmas Dinner Swap - Choose This Not THAT!!

 

 

 

 

 

According to Everyday Health -  "The problem with the holidays isn’t usually the weight gain — the average American gains only one or two pounds in between Thanksgiving and New Year’s — it’s the fact that most people never lose the excess pounds. So in five years you may have gained 10 pounds and in 10 years, 20 pounds. The best course of action? Stop weight gain before it starts.


The key is eating healthy throughout the holiday season and remembering portion control when it comes to your it-wouldn’t-be-Thanksgiving-or-Christmas-without-them foods. For the rest of the courses, all you have to do is make the right choices that will allow you to indulge and enjoy, yet keep you from loading up on the fatty, high-calories dishes that can quickly lead to unwanted weight gain."


Check out some of these healthy holiday food swaps that Everyday Health recommends:



Skip: Full Fat Dips
Eat This Instead: Yogurt Dips
Why: Why waste all of your calories on an appetizer with full-fat sour cream when there is tons more food to come? An ounce of sour cream has about 60 calories, while an ounce of nonfat plain Greek yogurt has only 15-20 calories and the same amount of nonfat sour cream has about 25. The calories that you save quickly add up


Skip: Candied Yams
Eat This Instead: Roasted Sweet Potatoes
Why: A mere half-cup of candied yams is a whopping 215 calories! Try oven-roasted sweet potatoes brushed with canola or olive oil instead. At ¾ cup and 100 calories, you get more potatoes for fewer calories, and you also get a healthy helping of vitamins and minerals!


Skip: Dark Meat Turkey
Eat This Instead: White Meat Turkey
Why: Did you know that the dark meat in your Turkey has about twice the amount of fat and 40% more calories? Your best bet is to stick to the light meat.


Skip: Traditional Gravy
Eat This Instead: Low-Fat Gravy
Why: Everyday Health recommends making turkey gravy—it’s healthy without losing taste! Melissa Joy Dobbins, MS, RD, LDN makes a healthy gravy with 1 cup of fat-free turkey broth, 2 tablespoons of flour and seasonings to taste. “If you still want to use the drippings from the roasting pan, remove the fat first,” she says. Just remember these two words: portion control—gravy calories add up fast.

 

Skip: Cranberry Sauce
Eat This Instead: Cranberry Relish
Why: Yes, even one little side dish can be packed with sugar, corn syrup and added sweeteners. Just a fourth of a cup can have more than 100 calories. If you make your own cranberry relish and cut back on the sugar content and/or use sugar substitutes, you’re guaranteed to have a healthier holiday side dish.


Skip: Green Bean Casserole
Eat This Instead: Fresh Green Beans
Why: Just because green beans are in the name, doesn’t necessarily make green bean casserole a healthy dish. Skip the full-fat cream of mushroom soup and French-fried onions this year—just cut and steam fresh green beans and sprinkle them with slivered almonds instead!


Skip: White Flour Rolls
Eat This Instead: Whole-Wheat Rolls
Why: Did you know that a single dinner roll has about 100 to 200 calories? If you have to have bread at the dinner table, replace white flour with whole wheat in your recipe.


Skip: Eggnog
Eat This Instead: Cider
Why: It shouldn’t be much of a surprise that a rich and creamy drink like eggnog has an upwards of 250 calories and more than half of your daily dose of saturated fat. Opt for a glass of hot apple cider instead—you instantly save 100 to 150 calories and all the fat!


Skip: Pecan Pie
Eat This Instead: Pumpkin Pie
Why: Nothing says the holidays like sweets! What would be a party without desserts anyway? Just be smart about it—a slice of pecan pie has about 500 calories. So save 200 calories and have a slice of pumpkin pie instead!


I hope this helps you make some good choices on your upcoming grocery store run! Yogurt dips are AMAZING -- they really do feel like the "Real Fat Thing!" I have to admit, I LOVE Pecan Pie, but to save 200 calories by swapping for Pumpkin Pie can be done!

I hope everyone has a WONDERFUL Christmas and we can all fully get back on track together! Just don't fully fall off! Pinky Swear?

xoxox

Michelle Naomi