Holiday Survival Guide

For many of us, the holidays are the best time of year. The holidays mean spending time with family, traditions, holiday cheer, and the season of giving. But for a healthy eating plan, it can be the worst time. It means a multitude of celebrations and endless food and sweets, not to mention the complication of busy holiday preparation lists that leave little time for planning and cooking meals. In other words: temptation after temptation. Between Halloween and New Year’s is often the time when we just decide to forget it – we put aside our goals and vow to restart on January 1st. This year, however, is going to be different. This year, you’re not going to throw in the towel for the next six weeks. With some strategies, some pre-planning, some small commitments, and some extra winter activity, you can maintain your healthy habits around the holidays without missing the parties and without having to forgo your favorite treats. You’ll still get to enjoy everything but won’t lose your momentum. Follow our holiday survival guide and when January 1st arrives, you won’t be restarting; you’ll still be celebrating!

Eating Strategies

Have a Plan Before You Go

Before you head out to a party or gathering, plan what you’re going to eat and drink beforehand. Know what you will and won’t eat during dinner and decide how many drinks you’ll have. To stick to your commitment, eat mostly during the main meal and fill your plate with vegetables and lean proteins. Limit extra calories from alcohol by choosing low calorie options (light beer, wine, infused vodkas without mixers or no-calorie mixers) or alternating your drinks with water or sparkling water. When it comes to appetizers and desserts, choose two or three appetizers and have a few small bites of each. Choose one dessert and have two small bites. Having a plan beforehand will allow you to get to enjoy the food without going overboard.

Contribute a Healthy Recipe 

If possible, offer to bring a dish to the party (they don’t have to know it’s healthy!). Think simple and fresh: a fresh vegetable tray with spicy hummus or lemon and olive oil, a fruit plate with a lowfat dip, seafood with cocktail sauce. Pick something you like and that fits into your eating plan. If you have the time, take a favorite recipe and find healthy substitutes for some of the ingredients. In baked goods, bananas or applesauce are great substitutes for eggs. For creamy dishes, you can use lowfat dairy products, and for recipes that call for lackluster vegetables like iceberg lettuce, substitute leafy greens. Use savory spices like basil, cumin, and herb blends or sweet spices like cinnamon, vanilla, and nutmeg instead of unhealthy ingredients to enhance flavor. Find healthy recipes of your favorite dishes or substitutes online.

Choose your days to eat clean

Some days will certainly be much more worthwhile to engage in some “cheating” habits. Choose them carefully and make sure to fit them between days when you can really eat clean. One way to be successful in this is to think about meals rather than days. Choose a few times a week for a cheat meal and then stay within your healthy eating parameters the rest of the time. On the days you do have a cheat meal, make sure to get some exercise (see below) and on days you commit to eating clean, avoid extra snacks and treats. Remind yourself that it’s only one day, and whatever it is you really want, you can have a very small portion or have some at your next cheat meal. This is a great time to teach yourself moderation that you can utilize even after the holidays.

Party Planning

Healthier Choices

Whether you are hosting or attending the party, make the healthiest choices you can. Focus on foods that are as close to their natural state as possible: vegetables, fruits, lean proteins, legumes, and nuts. These foods will better satisfy you and make it so you don’t have much room for the unhealthy stuff. To monitor your intake, visually divide your plate. Fill one-half with fruits and vegetables (fresh ones, not ones drenched in sauce), one-fourth with lean protein, and one-fourth with grains or rice. Choose dark over light when it comes to things like rice (brown instead of white), potatoes (yams over white), and vegetables (spinach over iceberg) and light when it comes to meat and dairy products (turkey, lowfat dairy products). 

Skip Appetizers

Even just a few appetizers can add up to a lot of calories. Three mini quiches and a few chips with spinach artichoke dip? 500 calories! To get the most out of your meal, skip the appetizers and save your appreciation and splurges for the main meal. In addition to reducing your total calorie intake, it will be easier to track what you’ve eaten if you eat all your food in one place since it’s very easy to forget the morsels you had over a long period of time. If you’re at a restaurant, have broth soup or salad first to keep you from overeating, but skip the bread, chips, or fried appetizers.  

Portions

This is definitely the time of year when we get to eat special foods that we only see during this time. Taste everything you love, but eat small portions. It’s really important to not deprive yourself of your very favorites and fully enjoy the food, but limit how much you eat. Use small plates and visual cues to gauge portions: a tablespoon of olive oil is about the size of a die, a serving of fruit or vegetables is about the size of a baseball, a serving of pasta or rice is about the size of a hockey puck, and a serving of meat is about the size of a deck of cards. Practice eyeballing portions on your clean-eating days so you can do it more easily when you’re at a social gathering. 

Workouts

Winter Sports

Cold weather brings a plethora of opportunities for outdoor activities. Downhill skiing, cross-country skiing, snowboarding, snowshoeing, ice skating, sledding, or fly fishing or all great ways to get some exercise. All of these activities can be done solo or with a group, so you can either enjoy some solitude or get motivated with some loved ones. Enjoy being in the fresh air, listening to your breath and seeing great sights. 

Shovel Snow

A 165-pound person burns about 450 calories per hour when shoveling snow, so not only do you have to do it, but you’re getting a great workout at the same time! If you’re feeling energetic, you can really show the holiday spirit by helping out your neighbor and shoveling their snow as well. Grab your music player and get lost in the rhythm of it – you’ll be done in no time and will have the satisfaction of being active and productive. 

Maintain your Exercise Routine

The holidays are a busy, crazy time, so stick to your normal routines as much as you can. Get to the gym and get your workouts in like you usually would. Make small adjustments to still fit it in when needed: split your workout in two (or even three), change the time of day to work around social engagements, hire a trainer for a few sessions so you can’t miss the appointment. If you always exercise at the gym alone, attend a group class or vice versa. Remember that every bit counts; 10 minutes here and there quickly add up. Exercise will really boost your efforts and allow you more flexibility with your eating choices. 

  

Stay Active

One of the challenges of exercise during the holidays is working around schedules and people. Stay as active as you can. It’s okay to let people know beforehand that getting some exercise is a high priority for you. Invite visiting relatives to come with you to the gym or take an outing together to the park or some other fun, active place. Get your walking in by going shopping. Even standing and helping in the kitchen is better than spending the whole day on the couch. Move as much as you can and stay committed to your daily exercise.

Let it Go 

The holidays are a special time and should be treated as such. Don't let guilt ruin your holiday fun; make good choices consistently or, at least, make careful choices. When you slip up, reflect on it and then move on. Enjoy this time with family and friends and revel in every moment. Your health and happiness are a great gift, so commit to them and do right by them and you’ll have a fantastic holiday season. 

Leftovers!

By: Coach Maria - Salus Nutritionist & Food Expert

Thanksgiving is over but you have a refrigerator full of leftovers and the thought of eating the same meal every day until the leftovers are gone does not sound appealing.

In this household, leftovers are the best part of the Thanksgiving meal, since it allows us to utilize them to create other meals without needing to go shopping!

Here are two of our favorites:

Turkey & Apple Salad
serves 2

Ingredients:
2 cups leftover turkey cut into bite-sized pieces
2 cups celery, diced
2 cups apple, cored and diced
¼ cup golden raisins (or grapes!)
2 tbsp mayonnaise (omit if avoiding dairy)
2 tbsp plain yogurt (omit if avoiding dairy)
¼ tsp freshly grated nutmeg
¼ tsp ground cinnamon
Salt and pepper to taste

In a small bowl, combine mayo, yogurt, and spices. Set aside. In a large bowl, combine turkey, celery, apple and raisins. Fold in yogurt mixture. Season with salt and pepper and serve atop a salad of mixed greens and tomatoes.




Turkey & Vegetable Quiche
serves 4

Ingredients:
1 medium onion, chopped
1 medium red pepper, chopped
1 tsp garlic, minced
2 tsp coconut or olive oil
2 cups leftover vegetables, chopped
2 cups left over turkey, shredded
4 eggs, whisked
½ cup fresh parmesan, grated (omit if you avoid dairy)
 
In a large, oven-proof skilled, sauté onion, red pepper and garlic in 1 tsp coconut or olive oil over a medium heat until onions are translucent. Add leftover vegetables. Pour mixture into a medium bowl. Add shredded turkey and egg - mix. Coat skillet with remaining oil, return egg and vegetable mixture to skillet and cook on medium-low heat for 10-15 minutes until mixture is set on the bottom and lightly browned at the edges. Sprinkle parmesan cheese over the top and place under broiler for 2-3 minutes or until cheese is lightly browned. Serve immediately.

Gluten-Free Thanksgiving Recipes: Dessert

By:  Coach Maria - Salus Nutritionist & Food Expert



Pumpkin Pie Custard Cups

Pumpkin pie in 2 minutes??  It's possible, yes.  A slight twist on the traditional dessert; this one is sure to please.  Simple and wholesome ingredients with minimal hassle.

Ingredients
serves 4
3/4 c almond flour
1/4 c coconut oil
4 eggs
2 c organic pumpkin puree
1 tblsp pumpkin pie spice
1/4 c organic raw honey
1 tblsp vanilla extract
dash of sea salt
2 tsp baking powder

Mix everything together in a large bowl.  Pour into 4 individual custard cups.  Microwave each for 2 minutes.


 

Apple Tart


Ingredients
serves 6
Crust
1.5 c almond flour
1 egg plus 1 egg white
1 tblsp ghee or organic butter
2 tblsp coconut flour

Filling
3 granny smith apples, peeled and sliced
1/2 c apple juice
1/2 tsp lemon juice
1 tblsp ghee or organic butter
1/4 tsp salt
1/4 tsp cinnamon
1/8 tsp cardamom
1/2 tsp vanilla

Preheat oven to 350 degrees.

For crust:
Mix together almond flour with eggs, butter and coconut flour, until you have a dough.  Roll between two sheets of parchment paper until 1/4" thick.

For filling:
Place ingredients in pan and cover.  Bring to a boil, turn down heat and let cook until juices cook away (10-12 minutes).
Spoon filling into center of the crust and fold the crust up on top of the filling (it won't cover the entire filling, there will be an exposed open circle on top.
Carefully place tart on a baking sheet and bake for 30 minutes.

3 TOUGH REALIZATIONS TO HELP YOU LOSE WEIGHT AND KEEP IT OFF!

Weight loss is a most challenging endeavor; it draws on your mental, emotional, and physical strengths and pushes you out of your comfort zone. The task can seem daunting, maybe even fruitless at times, but a little preparation and a little time go a long way. To promote weight loss, focusing on three things will greatly improve your chances of success: tracking, portion control, and calories burned. Consistently using these tools, which you can access at any time, are the keys to healthy, lasting weight loss.

Tracking your food and exercise. Several studies, including one published in July of this year in The Journal of the Academy of Nutrition and Dietetics, have shown that participants who kept a food journal consistently lost more weight than those who did not - and by a pretty significant margin. Experts recommend keeping a food journal as the number one tactic for losing weight. Whether you choose an online tool or use a notebook and pen, be consistent, honest, and reflective with your journal. By tracking each day, you will be able to see patterns over time, gaining valuable information about what you eat, when, and why. Knowledge about your triggers or "give-in" times will help you better prepare and combat them. And being upfront about what you've eaten will help keep you accountable to yourself.    

Portion control. If you search for "portion distortion" in Google Images, you will see a lot of pictures showing the difference between what a portion size should be and what they usually are. When working toward weight loss, cutting out entire food groups will almost always backfire. You may be successful at first, but the results will not be long-term. The healthier and longer-lasting approach is portion control. Rather than denying yourself foods you love, limit how much of it you eat. To learn what portion sizes are, use measuring cups and a kitchen scale until you can do it by sight. You can also make healthier versions of foods you love, gradually reducing the amount that way. Focusing on portion size increases your awareness of what you're eating and keeps you from feeling deprived. It also allows you to keep a more accurate food journal because you know exactly how much you've eaten. 

Calories burned. What you eat is the majority of your success with weight loss, but exercise is an important helper. You have a basal metabolic rate, which is the number of calories your body needs to simply maintain its functions, and then you add to that the number of calories burned by your activity level (such as having an active versus sedentary job) and exercise. You'll want to pay attention to this number in relation to the calories you consume. Creating a deficit will promote weight loss, but make sure to find the right balance for you since too much of a deficit will stall your progress.  A lot of calculators online will estimate your basal metabolic rate and calories burned for a specific activity. For more accurate numbers, use a personal heart rate monitor. Understanding your activity level and calories burned in relation to your food intake and adjusting accordingly will accelerate your results.

As a group, these three tools have to do with awareness - awareness of what you eat, how much you eat, and how many calories you burn. Stick with these tactics and you will find great success with your weight loss!

Gluten-free Thanksgiving Recipes: Starters

By:  Coach Maria - Salus Nutritionist & Food Expert



Butternut Squash, Apple & Bacon Soup
serves 8-10 side dish portions



Ingredients
1 lb quality bacon
2 tblsp organic butter or coconut oil
4 c chopped onions (sweet onions are great!)
2 tsp curry powder (if you like the heat, increase to 2 tblsp!)
5 lbs butternut squash, chopped (Costco has packages of chopped butternut squash!)
1.5 lbs McIntosh apples, peeled, cored and quartered
1.5 tsp sea salt
1 tsp freshly ground black pepper
2 cups organic chicken broth (or water works fine as well)
1 cup quality apple cider
1 cup organic chicken broth (vegetable works great as well)

Cook your bacon and set aside to cool.  Once cooled, crumbled into desired pieces.
(The best way to cook your bacon without the mess:
Lay out slices of bacon on a cookie sheet in a single layer.
Place cookie sheet in cold oven and close door.
Turn oven on to 400 degrees.
Bake until thoroughly cooked 15-20 minutes depending on the thickness of the bacon.)

Heat butter or coconut oil in large stockpot over low heat until melted and heated (**read below for instructions on utilizing your crockpot for this recipe - it's easy!).  Add onions and curry and cook, uncovered, for 15-20 minutes.  Stir occasionally, scraping the bottom of pot.

If you choose not to go the convenient route by purchasing your squash already peeled and diced; you should do that now.

Add squash, apples, salt, pepper and 2 cups of broth (or water) to pot.  Bring to a rapid boil, cover and reduce heat to low and cook for 30-40 minutes (or until squash and apples are very soft).  Process with an immersion blender right in your pot, or transfer to a blender or food processor and blend.

Pour soup back into pot and add apple cider and broth  (or, if you prefer a sweeter soup, use 2 cups of cider and eliminate broth).  Stir and heat for a few more minutes.  Serve by sprinkling bacon pieces over top of soup.

**For crockpot:
After you have cooked your onions, dump onions and all other ingredients (except cider) into crockpot and set on high for 4-6 hours.  Mix in your apple cider and serve hot.



Sliced Tomatoes with Pumpkin Seed Pesto
serves 4-6



Ingredients
2 cloves garlic
1 c raw pumpkin seeds
1/4 c olive oil
1 tsp lemon juice
1/2 c basil, chopped
pinch of sea salt
1/3 c sun dried tomatoes roughly chopped
Tomatoes, sliced thick
1 recipe for No-Cheese Parmesan

Dressing:
2 tblsp raw honey
1/4 c balsamic vinegar

In a running food processor, drop garlic cloves until chopped.  Add pumpkin seeds, olive oil lemon juice and salt and continue to process until you have desired pesto consistency.  Add basil and sun dried tomatoes until blended thoroughly.

To serve, place a tomato slice on plate and top with pumpkin seed pesto.  Sprinkle lightly with honey, balsamic dressing.

No-Cheese Parmesan

By:  Coach Maria - Salus Nutritionist & Food Expert

I love a good salad and have spent some time trying all kinds of combinations with salad ingredients and dressings.  A few of the most delicious and satiating salads I've made take some time to prepare, which means I don't make them very often.

One of my favorites, however, is a simple Caesar salad.  It takes minimal ingredients, but the flavors are rich (especially when topped with some chicken hot off the grill!).

My nutrition of choice includes being dairy-free, so the Parmesan topping for the Caesar salad or any other meal that includes Parmesan, is out.

For the most part, I have omitted Parmesan without missing it; but there have been some meals that could truly use some type of "Parmesan cheese"!

After some trial and error, a bit of research and some creative thinking, I finally found a way to make a solid no-cheese Parmesan.  The flavor has the right amount of saltiness and the crunchiness satisfies the palate.

Sprinkle over your Caesar salad, asparagus or your favorite roasted vegetable.  Or, my favorite; coat chicken breasts, salmon or shrimp prior to cooking.  It's delicious!

Ingredients

1 c raw cashews or raw almonds (or a mix of both!)
1 garlic clove
1 tsp sea salt

Add ingredients to your food processor and pulse until you have coarse consistency.

Season of Sugar - Part II Thanksgiving

By:  Coach Maria - Salus Nutritionist & Food Expert

Thanksgiving brings families and friends together to celebrate the blessings we have in our life.  This celebration, although filled with good company and good tasting food; can leave one feeling stuffed, bloated and not-so-comfortable.

A typical Thanksgiving menu might include turkey, mashed potatoes with gravy, stuffing, green bean casserole and cornbread or rolls.  To finish off the feast, there is certain to be one or all of the following; pecan pie, pumpkin pie and apple pie - perhaps all topped with ice cream!

A Thanksgiving plate containing the items above, means consuming an entire day's worth of calories and a week's worth of negative digestive effects in just one sitting!

There are ways to avoid the traditional gut-busting habit, without giving in to the holiday weight gain creep and still being able to enjoy delicious food.

• Eat a healthy, smart meal for breakfast and lunch -  Skipping breakfast and lunch so you can gorge yourself over the Thanksgiving dinner is a mistake and leads to over indulging, not to mention what the two-meal fast will do to blood sugars!  Drink plenty of water throughout the day to stay hydrated so you won't over indulge on the empty calories from soda or alcohol.
• Use smaller plates - This really can work wonders for many.  Our dinner plates are getting bigger and bigger and we tend to feel like we have to finish everything on our plates when we load them up.  You will be less likely to overeat when using a smaller plate.
• Choose protein first, greens second  - Dish out your protein source first (turkey, salmon, etc.) - this will help with satiety and lessen the chance of over eating.  Follow the protein with a hearty serving of greens that are not covered with sugary syrups or dressings (salads, roasted veggies, etc.).  This will leave little room on your plate for the not-so-favorable food choices.
• Offer healthy alternatives - If you will be hosting the Thanksgiving meal, why not kick the traditional high-caloric food choices and opt to avoid processed foods when planning your menu.  Offering a gluten-free alternative will also impress your guests! If you are heading to family or friend's for Thanksgiving, why not bring a dish that is 100% real food with no preservatives/additives.  
• Save dessert for last -  If your plate contains healthy food choices and you haven't over-indulged, choosing a small piece of dessert will not set you back.
• Stay active - If you don't have one yet, begin a tradition with your family and friends and organize a friendly game of football or ultimate frisbee before your sit-down meal.  Include the younger members to choose a fun game as well!   

Keep an eye out for future posts, where I will include some alternative recipes that taste great but will not have the gut-wrenching effects of some traditional Thanksgiving recipes.

Have a question regarding a Thanksgiving meal or food item?  Post question to comments!

Beef and Caramelized Onion Squash

An incredibly delicious meal that is easy to throw together.

 

The sweetness of the squash and sweet potato, combined with the savory flavors of crisp bacon and caramelized onions and drizzled with some heavenly balsamic vinegar - it's a one-dish-meal that satisfies the hunger.

 

Ingredients

serves 2-4

 

1 large butternut squash (about 2 lbs)

1 lb ground beef (grassfed is optimal)

6 slices of bacon (free pastured source optimal)

2 small onions, sliced

1 sweet potato, diced

salt

pepper

2 tblsp cinnamon

Balsamic vinegar

 

Preheat oven to 350 degrees

 

 

 

 

Cut squash in half and scrape out seeds. Place face down on cookie sheet and bake for 30-40 minutes until soft.

 

 

While the squash is baking, saute your ground beef with 1 onion and then your bacon.

Crumble bacon after it has cooled.

 

 

Pre-cook your diced sweet potato as desired (I like to steam mine).

Dump bacon, ground beef and sweet potato into large bowl, add cinnamon and salt/pepper to taste.  Mix together.

 

 

Once your squash are properly cooked (I like to use acorn squash as well!), scoop out the meat of the squash and mix in with the ground beef mixture.

 

 

Stuff your squash with ground beef mixture.

Caramelize your remaining onion slices, adding a small amount of water each time they dry up, until nice and caramelized (this takes about 5-7 minutes).

 

 

Top your squash with caramelized onions, drizzle with balsamic vinegar and enjoy!

Dear Mr. Sandman

November 4th marks the end of daylight saving time, which means we gain an extra hour of sleep.

Many Americans, however, will still wake up feeling tired and groggy even with the extra hour of sleep.

Almost one third of Americans are sleep deprived and some of the effects from chronic sleep loss (less than 7 hours) are correlated with:

• Obesity in adults and children
• Diabetes
• Anxiety
• Depression
• Substance Abuse
• Cardiovascular Morbidity

Best treatment for chronic sleep loss?  Get more sleep!

Unfortunately, that's easier said than done for many battling this frustrating nightly cycle.

Follow some tips below, to help you get more quality sleep and reverse the cycle.

Keep weekend sleep schedules same as weekday schedules

For some, the weekend means being able to sleep in.  When trying to combat chronic sleep loss, this could have poor effects on improved sleep cycles.
Some studies have shown that avoiding the weekend catch-up sleep and keeping to weekday sleep schedules, gradually improved sleep loss cycle and also improved work performance and attention span during the week.

Turn it off

With increased access to computers, tablets and smartphones; there has been a derease in quality of sleep.  The blue light produced from these gadgets can interrupt nighttime production of melatonin - the hormone that promotes sleep.
An hour before going to bed, turn off all gadgets and any room lighting that is not necessary.
When going to sleep, make sure there is no light coming in from windows or even alarm clocks (face the alarm clocks away from you)

Limit caffeine

This will vary with each individual, but there is no doubt that caffeine interrupts not only normal sleep cycle, but the ability to fall asleep.  This doesn't mean you should avoid caffeine (although going on a caffeine sabatical from time to time is a great idea!), simply cut back on your intake after 3pm.

Create a bedtime ritual

This isn't just for kids!  You should set a time - every night - that YOU will begin to get ready for bed and you should do it consistently.  Some times, beginning this ritual an hour before you will actually go to sleep, will allow brain/body to prepare for sleep.  Brushing your teeth, washing your face, grabbing a book, dimming the lights - whatever you choose to do to prepare brain/body for sleep, do this each and every night.  Before long, your brain/body will get in automatic mode.

Exercise (or not)

For some, if it's close to bedtime, exercise will send them to slumber land much easier.  For others, it has the opposite effect.  If you know that your exercise routine close to bedtime wreaks havoc on your sleep cycle - change the time you exercise.  Figure out what works or doesn't work for you and adhere to it!

Sleep priority

Chronic sleep loss will, eventually, catch up and cause health issues.  Make it a priority in your life to get enough sleep consistently. 
Your text messages, your facebook friends and the cleaning can wait until the following day.  Once you make sleep a sincere priority, you will be amazed at the results!



Sources:
Pubmed
NCBI
JAMA