Tuesday, 13 December 2016 21:32

10 Survival Tips for Healthy Holidays

With so many gatherings typical of the season, I thought I would share with you some of my popular holiday survival tips. I know it can be hard to say no, but feeling unwell, bloated and wearing stretchy pants all month is not healthy either.
10 Nutrition Tips for the Big Day
1. DO NOT SKIP MEALS! Limit your intake of calories leading up to the big day. Eat breakfast and a protein-packed lunch before the big feast. If you starve yourself during the day, you could wind up SO hungry that by the time you sit down at the dinner table you eat WAY too much food.
2. Go for lean, white meat turkey to get the most bang for your calorie buck. Dark meat has about 15% more calories and 30-40% more fat than light meat. If you prefer the dark meat, then at least take off the skin since that is where most of the fat (added calories) is.
3. Start with the protein (animal or vegetarian). Start with your protein choice and then work on the vegetables. Leave the starchy carbs until the end. The protein will help slow the break down of the starchy carbs. All that chewing will help you to feel full before you get to the  starch.
4. Pause and take some breaths. After you finish each dish on your plate put your fork down. Take a couple of slow deep breaths. Enjoy what you’ve previously eaten, before starting on the next dish. These deep breaths don’t have to be obvious, taking a pause and some deep breaths will also help aid digestion.
5. Choose calorie-free beverages. If you are going to be having alcoholic beverages then everything else you drink should be calorie free. Skip the pop, coffees and juices. Drink lots of water to avoid the dehydration that comes along with drinking too much. Try having a glass of water between alcoholic beverages, and use sparkling water for mix.
6. Ask if you can make a side dish; make it a tasty guilt free dish so you will have at least one thing to splurge on. Veggie dishes don’t have to be boring. We’ve provided a couple of tasty and easy to make side dishes that are waist line friendly that guests will still love to eat.
7. Burn calories! The more calories you burn with activity, the more food you can consume without feeling terrible about it. Do not skip the exercise leading up to the feast or on the day of. Make time to get to exercise and raise your heart rate. Your metabolism will thank you for it. Get up and move around, do the dishes or take the kids for a walk.
8. Wear form fitting clothing and you will be less likely to overeat. No sweat pants or stretchy pants. No one wants to see you with your pants unbuttoned after the meal.
9. Use a salad plate instead of a regular dinner plate. If your plate is smaller you will not have as much room on it and won’t overload it with too much of the stuff you shouldn’t have a lot of. Also, this helps trick your eye; no one likes to see half their plate empty.
10. Keep your goal in mind! Although you may only overindulge a couple times over the holidays; a bit here and a little bit there adds up to a whole lot. Remind yourself why you are choosing to lose weight and keep that goal in the forefront of your mind.
BONUS TIP: Have a hard boiled egg or 10 nuts about 45 minutes prior to the main meal. Having approximately 70 – 100 calories will help you to minimize your level of hunger so you can better control your portion sizes.
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Published in Deanna's Blog
Wednesday, 07 December 2016 15:50

Cranberry Sauce


A Christmas Dinner would not be complete without the cranberry sauce, but I don't love all the added sugar and gelatin you find in the store bought canned versions.  My daughter and I make cranberry sauce every year over the holiday and often times the recipe will vary with what we might add to it like apples, oranges, pineapple, cinnamon, ginger or cloves.  


Not So Sweet Cranberry Sauce

2 bags of fresh cranberries (they are usually 12 ounce bags)
3/4 cup water
1/2 cup maple syrup stevia to taste
2 tsp cinnamon
tsp nutmeg
½ tsp cloves
Juice and zest of one orange

Put cranberries and water in a saucepan and bring to a boil.
Keep on medium heat, stirring constantly until the cranberries start to explode (about 10-15 minutes).
Reduce to a simmer and pour the juice and zest over the cranberry mixture, add in the maple syrup and stevia to taste.
Simmer 10-15 minutes and remove from heat.
Cool completely and store in fridge at least 4 hours but preferably overnight before serving.

NOTE: This is not as sweet as store versions. Taste at the end of cooking. Add a little more maple syrup if needed.

Published in Dinner