Posts Tagged ‘holidays’

It’s Holiday Party Season!

Monday, December 7th, 2009

Shrimp Cocktail

Whew! We made it through Thanksgiving. How did you do? I hope you enjoyed the seasonal treats (in moderation) and skipped the high calories foods that weren’t special enough for you to eat. Keep up the good work as we continue the holiday marathon.

Enjoying Holiday Parties (Without the Guilt)

The next challenge for many of us is a holiday party. Whether it’s for work or hosted by a neighbor, the challenge is the same: how to fully enjoy the party without feeling deprived of yummy food.

Use the same strategy I recommended for Thanksgiving: decide which party foods you really want to eat, and which ones are not worth the calories. And be true to yourself. It’s a common recommendation for party-goers to skip high fat appetizers like crab cakes; but if it’s something you really really (really) want, then plan for the 300 calories you’ll get in each one and structure the rest of your eating accordingly.

It’s not a cocktail party without the cocktails. If you do drink alcohol, drink in moderation and have plenty of water too (sparkling counts!). Here are some great choices that you can enjoy:

  • Sparkling water with a splash of cranberry juice and a slice of lime
  • Champagne
  • Vodka or gin & diet tonic
  • Small glass of wine
  • Bloody Mary
  • Screwdriver

Don’t forget the nibbles! Be mindful of what you’re eating, because bites here and there can really add up. Some good choices include:

  • Shrimp Cocktail
  • Crudite (that’s a fancy way of saying “raw veggies”) & Hummus
  • Melon with Prosciutto
  • Grilled Chicken Satay
  • Olives (stick to 6)
  • Tuna Tartare or Seared Tuna

Here’s one of my favorite hors d’ouevre recipes – easy & delicious! Recipe adapted from Moosewood Restaurant Lowfat Favorites.

Prick 1 medium eggplant with a fork, and roast at 350′ until collapsed (about 45 minutes). When cool enough to handle, slice in half, chop the eggplant “meat” and scoop into a large bowl.

Meanwhile, prepare 1 package frozen phyllo shells per the package directions.

In a small bowl, combine:
1 tsp ground anise                4 scallions, minced
1 tsp dark sesame oil            3 tbsp reduced sodium soy sauce
2 tbsp rice vinegar                2 tsp grated fresh ginger root

Add to the eggplant and mix well to combine. Spoon into cooled phyllo cups and serve. You can also serve the eggplant mixture as a dip.

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Posted in Holiday Eating | Leave a Comment »

My Thanksgiving Game Plan

Wednesday, November 25th, 2009

Green Apple

I will wake up the day after Thanksgiving feeling grateful for the time spent with my family, and not feeling like I need to buy bigger pants. I will enjoy the food I do eat, and not feel deprived. The secret to my success? I know exactly what I’m eating that day.

Thanksgiving is a sentimental holiday and we tend to prepare and eat the same foods each year. Based on that, I know what I’ll eat and what I’ll skip.

Our Thanksgiving is a big Italian feast. A challenge to be sure, but I don’t deprive myself. I know I’ll enjoy Liz’ eggplant rollatini, and skip the dried sausage and cheeses. I’ll have some ravioli and a meatball, but skip the rest of the meat in the sauce. I’ll have the turkey, stuffing and green beans, but skip the sweet potatoes and mashed potatoes (while they are vegetables, at Thanksgiving they have enough fat in them to make them a dessert!) I’ll have the citrus compote I’m bringing, plus a small slice of pumpkin pie, but skip the cannoli.

And the morning after Thanksgiving, I’ll be at my personal trainer’s studio.

Here’s what else I’m doing to get through the holidays:

  • More exercise: I’ve been working out every day to burn more calories. Sometimes it’s as simple as walking to the train or talking the stairs, and it all counts.
  • Responsible eating: This time of year I focus on getting my protein from beans, tofu, and some fish rather than meat. This saves me calories and fat, and is an easy way to manage my weight. I know exactly when I’ll enjoy meat between now and the end of December: Thanksgiving, my brother’s birthday, a dinner in NYC, and Christmas dinner. That’s it.
  • More sleep: The better I sleep, the better I feel. My appetite hormones are balanced so I’m not unusually hungry, and I’m not likely to eat to keep myself awake or out of stress. I will turn down evening invitations specifically so I can go to bed early.
  • Plenty of water: While I’m a good water drinker normally, this time of year I really ramp it up. It keeps me feeling energized.

Happy Thanksgiving wishes to you and your family!

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Posted in Holiday Eating, Weight Management | 2 Comments »

How I’m Staying Healthy Through The Holidays & Beyond

Monday, November 16th, 2009

leaf over waterThis has been a tough year for me physically. I’ve struggled with pain and fatigue symptoms that have so far defied a specific name despite my healthcare providers’ best efforts. At this point, I have to say I believe the cause is: neglect.

As I look back on this year, I realize I haven’t been walking my talk. I give all kinds of great advice to my clients that helps them take care of themselves, but I haven’t taken care of myself. Everything else comes first: my husband, my dog, my work, my home. If you’re a woman reading this, you’re very likely nodding your head thinking “Amen, sister!” Women tend to put themselves on the back-burner.

For me, that’s all changed.

I’m calling my approach “Team Lisa“. I’m the captain, and I’ve recruited trusted friends and advisers to join my team. We’ve outlined a weekly plan that focuses solely on caring for me. It’s intense, but at this point, it’s needed. Included in the game plan:

  • Walking with my husband and dog two mornings a week
  • Working out with a personal trainer two mornings a week
  • Regular chiropractic care
  • Regular massages
  • Daily deep breathing
  • Vegetarian eating
  • Regular visits to my doctor who wants nothing more than for me to get some sleep
  • Visits to my therapist for talk therapy and EMDR. EMDR deserves a blog entry all its own, but I’ll whet your appetite by testifying that EMDR ended my 25-year run with night terrors, as well as shattered some distorted beliefs that have held me back. I’m a big fan.
  • The weeks I don’t see her in person, I call my therapist and she asks me if I’ve kept my specific commitments to myself, holding me accountable.

My husband wins the MVP award for the best gift I’m getting this year: a visit to the Canyon Ranch resort. I love Canyon Ranch as much as I love breathing. One night, I laid my cards on the table, saying “I checked the off-season rates, and Robin can go with me to make it cheaper, and I’m working really hard on my health, and I really really really want to go.” My husband replied (and I believe I married him in anticipation of this moment) “That sounds like a good idea.” So I’m off to the Ranch the week before Christmas!

All of this intense self-care is required now because I’ve done a lousy job of caring for myself ongoing. It’s like maintenance for your car. If you don’t change the oil regularly, you’ll fork over a fortune to fix the engine. Same thing here.

Think about your own self-care: are you doing all that you could? What one thing do you wish you could do more? What works well for you? I’d love to read your comments.

Need more encouragement? Check out Prevention not Prescriptions.

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Posted in Wellness | 7 Comments »

Healthy Through The Holidays: Talkin’ Turkey

Thursday, November 12th, 2009

Thanksgiving dinner

It’s mid-November and we’re starting the downward slide into holiday eating. We’ve gotten through Halloween, but we have the mother of all food holidays looming: Thanksgiving. Did you just get a cold chill down your spine? So did I.

Fear not! This is the year that you plan & prepare so that you can enjoy the holiday treats you really like, without having to make a New Year’s resolution to lose the 10 pounds you accumulated during the holidays.

Let’s talk turkey. Thanksgiving challenges us with both the amount of food and array of choices. The key is to be super-mindful and to choose only those foods that are really worth eating.

By that I mean, which foods do you look forward to all year, that you wouldn’t normally have at home? Maybe it’s cousin Sue’s stuffing, or Aunt Lucille’s sweet potatoes, or Uncle Lou’s pumpkin pie. Whatever it is, build your day’s eating plan around that. Assure yourself that you’ll have a sensible portion so that you don’t feel deprived. Then make the rest of your choices based on that.

I’m taking a wild guess that your treat foods are not steamed vegetables. So be sure to eat plenty of healthy vegetables to balance it out. Drink plenty of water. And don’t buy into the whole “eating until you burst” mentality. Eat until you’re satisfied.

Here’s a side dish that tastes delicious, but doesn’t undo all of your hard work. Offer to bring it if you visit family on Thanksgiving, and they’ll be even more thankful for you!

Citrus Mashed Sweet PotatoesOrange Goodness

Serves 6-8
This recipe is easily doubled or tripled and can be made a day ahead. Reheat in the microwave or a 350′ oven.

4 large sweet potatoes, peeled and cubed
zest and juice of 1 large navel orange

Add sweet potato cubes to a large stock pot with cold water to cover by 2 inches. Bring to a boil, reduce heat and simmer until potatoes are tender, about 20 minutes. Drain well, add to a large bowl and mash.

Stir in the orange zest and juice. If desired, season with a little salt & pepper, but, honestly, it won’t need it.

What are some of your favorite holiday recipes? Do they need a little healthy-ing up? Drop me a line below and I’ll be happy to make some suggestions for healthy tweaks.

For more great ideas on staying healthy, check out Prevention not Prescriptions . There’s new inspiration every Tuesday.

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Posted in Healthy Eating, Holiday Eating | 2 Comments »