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How
To Survive The Holidays
(cont'd from
above) What I do is "toe the line" 85.7% of the time. That
equals 6 days out of the week. On the seventh day...I indulge. I don't go crazy,
but I'll have some pizza or a slice of pie. I'll reward myself for a good six
days of healthy, supportive nutrition by "letting my hair down" a little bit on
day 7.
"A little bit" is the operative phrase.
I don't
have the pumpkin pie with two huge scoops of ice cream and a pecan and apple pie
chaser!
And I recommend you don't either. But DO enjoy yourself one time
a week, particularly on Thanksgiving. Then get right back on the "nutrition
wagon" on Friday after Thanksgiving. By the way, Thanksgiving Thursday is a
great day to do a workout in the morning. You'll enjoy the meal that much more.
And if you can't get in a workout on Thursday, then by all means come see us on
Friday!
All things in moderation is a really good motto that
serves you well over time. To help with that, here are some important healthy
holiday eating tips as we move into the season...
#1 - Get the
bulk of your calories early in the day. A "breakfast of champions"
will serve you really well year round, but particularly during the
holidays.
#2 - Don't go to that party hungry. You know
what will be there, and most of it is "danger" food! Eat something healthy
before you head out to the holiday shindig.
#3 - Portion
control. If you just do this on a consistent basis...you'll see the
pounds begin to melt away. Really. Sample different things, but don't overdo
anything, particularly the dreaded "comfort foods."
#4 -
Substitute dry white or red wine for other alcohols. If you drink,
don't drink the egg nog! Beers and mixed drinks pack more calories. Yes, your
friends may give you an odd look, but you'll feel better than they do the next
day (and you've got a goal to achieve, which makes you better than them anyway!
:)
#5 - Watch the sweets! That's all you get to do. Just
watch them. Don't eat them. A little holiday humor. Enjoy yourself, but be
judicious about your choices. You'll thank me afterwards.
Don't forget
the Vegetable Challenge starts today! Click below to sign up.
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Quote
Corner
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Brussels sprouts are a part of the cruciferous vegetable
family, which also includes the nutritional powerhouses kale, broccoli,
cauliflower, cabbage and collard greens, all of which supply loads of nutrients
for a small amount calories. If you are trying to improve your diet, cruciferous
vegetables should be at the very top of your grocery list Brussels Sprouts with
Walnut-Lemon Vinaigrette
- 1 pound Brussels sprouts, trimmed and
quartered
- 2 tablespoons walnut oil
- 1 tablespoon minced shallot
- 1/4 teaspoon freshly grated lemon
zest
- 1 tablespoon lemon juice
- 1 teaspoon whole-grain or Dijon
mustard
- 1/4 teaspoon salt
- Freshly ground pepper, to taste
Preparation
- Place Brussels sprouts in a steamer
basket and steam in a large saucepan over 1 inch of boiling water until tender,
7 to 8 minutes.
- Meanwhile, whisk oil, shallot, lemon
zest, lemon juice, mustard, salt and pepper in a medium bowl. Add the sprouts to
the dressing; toss to coat.
Nutrition
Per serving:
108 calories; 7 g fat (1 g sat,
2 g mono); 0 mg cholesterol; 10 g
carbohydrates; 0 g added sugars; 3 g protein; 3
g fiber; 188 mg sodium; 405 mg potassium
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