Tag Archives: holiday

Thanksgiving Does Not Have to Ruin Your Diet or Have You Gain Weight

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This is a re-post of my talk about Thanksgiving meals.  However, I want to add that I am making a delish low-carb and healthy side dish this year that is different.  I am making the Barefoot Contessa’s Balsamic-Roasted Brussels sprouts with Pancetta (ham).  It looks amazing.  I had something similar at my favorite Italian restaurant and I loved it.  I will  let you know how it came out !  DELISH roasted brussels sprouts and here is the video of her making it.  the video  There are 8 g of carbs in brussels spouts for a cup of them.  There are 3.3 g of fiber in a cup of Brussels sprouts.  So, net carbs is 4.7 g per cup.  So much healthier than pumpkin pie and so filling and delish, you won’t have room for the pumpkin pie.

So, the rest of the Thanksgiving Blog…..

I have talked to many people about Thanksgiving food. I am not sure how it came to be that a holiday designed to give thanks and spend time with relatives–has now somehow turned into a carbolicious food fest.

thanksgiving

A few years ago, I went to my husband’s cousin’s house for Thanksgiving. I had a tough time finding something decent to eat. The turkey was ok, but there was no salad.  There were green beans, but they were smothered in horrible bad GMO Velveeta cheese and not some kind of low-fat bovine growth hormone-free cheese. And there were those horrible processed onion things were on top. There was white bread in unhealthy fattening stuffing, cranberry sauce (sugar fest), white GMO dinner rolls, margarine (where is the organic butter?) and nasty box-made mashed potatoes. No wonder people get fat. Then, there is pie! One small slice of pumpkin pie alone is 300 calories. I think the average amount of calories eaten at Thanksgiving dinner tops 1500, easy.

AND DON’T GET ME STARTED ON THE SUPER-SIZED PORTIONS THAT PEOPLE SERVE THEMSELVES, AND MORE THAN ONE!

Here is what most of the portions looked like at the cousin’s house (throw in a non-nutritious dinner roll):

thanksgiving-dinner-plate

Next is the proper size of a “Traditional Thanksgiving Meal–made in a more healthy way–and the right measured out portions.  At least if you eat this, you will not gain a lot of weight. (4 ounces of protein and keep in mind, only 50-100g of carbs per day.  More on the veggies, less on the stuffing and potatoes.  In this picture–turkey, a touch of stuffing with mushrooms, just a splash of cranberries (not the canned stuff), and a serving of veggies.  Perfect!

Mike Coppola/Getty Images for Bethenny

It takes 30 minutes of running fast for 3 miles to burn 300 calories, and about an hour to do fast walking to lose 300 calories. You would have to walk for 5 hours to burn off that dinner.  It could take many days of exercise to burn off that meal.

What I had for Thanksgiving:

For breakfast, I had a Western Bagel Perfect 10 low carb bagel with egg and cheese on it.

I made turkey meatballs and sauce with spaghetti squash for lunch.

For dinner, my husband and I had the sliced turkey breast that we bought the day before. We had a little gravy and had some great grilled asparagus and baby broccoli, with a great salad with cheese.  A nice normal sized portion too.

And my snacks in between were nuts and a protein bar.

For after-dinner dessert, I had low carb ice cream.

I was full, satisfied and happy. I didn’t gain a pound. I will do something similar for Christmas.

 

If I am stuck at a person’s house again:

I will either eat before I get there and just have some turkey.

I also could ask the host in advance if there are going to be vegetables and salad, and if not, I will bring my own.

**I have NO qualms or embarrassment that I have to eat a certain way. If you are embarrassed, you can just say it is for “doctor’s orders for more greens.”**

You should never have to gain weight or make yourself sick with wheat products, gluten or excessive carbs to make others feel comfortable.

If someone gets their panties in a twist over it, they either do NOT give a damn about you and your quest to be skinny, of they feel guilty because they wish THEY could go on a proper diet and they are either too stubborn, too carb-addicted or afraid to rock the boat in their relationships.

Any way you look at it, YOU have to take care of YOU! There is a good chance that you gained weight because you have trouble saying NO!  Learn healthy boundaries for your own happiness and stop worrying about others.

There are always food saboteurs out there. Like the man in my Pilates class, who is thin and brings the class (who are there to get in shape) brownies or chocolate cake. I think he gets some sick, twisted enjoyment out of watching them eat his stuff. He never knows what to do with me, because, I always tell him, “No thank you. I don’t eat sugar anymore.” And the fact that he still asks me, shows how manipulative he is!

What if the problem is your cravings cause the problem with eating fattening things?

Yes, it is hard to get over cravings, but it is possible. I did it!  Takes a few weeks, but you have to stick to it and find healthy alternatives (I write about that all of the time in my blog, just do a search).

If someone is having onion rings, I sometimes will allow myself to eat ONE, then I am done. Fried food with breaded batter=unhealthy and fattening.

You have to learn this and get over what McDonalds got you addicted to eating. Those carbs are killing America-and you and me. We have to take charge of our bodies, our mouths and our lives.  Eating potato starch, pie sugars, fatty cheese, white breaded stuffing carbs and sugars–even once or twice a year is not showing respect for your body.  Even ONE cheat is do-able, but it is nothing but bad food city all the way through on this crazy holiday food fest.

food

New Year’s Detox

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Happy New Year, everyone!  Do you feel sluggish and ready for a NEW YEAR and new goals?

During the holidays our diets tend to reflect the over-indulgence of the season. Lots of heavy, processed foods that are rich in sugar, butter, dairy and carbohydrates will send our bodies spiraling out of control and we will begin feeling its effects.  Tis the season that most people gain weight.

When we load up on inordinate amounts of rich food during the holidays it causes deficiencies in our vitamin and nutrient intake.  During the holidays, our carbohydrate intake can easily double or triple (depending on how many parties we attend) and we end up feeling bloated and lethargic as a result. To add insult to injury, GMO and overly processed foods tend to exacerbate these symptoms. All of these foods can cause gut inflammation n a variety of different levels including digestion issues, arthritis flare-ups immune issues, depression and migraines.

Do you wonder why you get the holiday blues? The culprits are foods high in trans fats, sugar, foods made from refined or bleached flours, animal fats, alcohol, dairy and those high in MSG and gluten.

Doing a detox after the holidays is a great way to get your body back in working order. Specifically, you want to focus on helping your internal detoxification system: the colon, the kidneys and the liver. Be aware about what you are putting in your body and avoid GMO and processed foods.

Here are some tips of detoxing after we’ve been too festive during the holiday season.

detox

The New Year Detox:

  1. Drink lots of water. Your kidneys and liver are in overdrive right now trying to filter out toxins that were in the holiday food and drinks. Drinking lots of water helps to flush those toxins through the colon and help your liver and kidneys filter them out.
  2. Exercise for at least 20-30 minutes. Exercising helps to stimulate the digestive tract, aids in constipation and gives you an energy boost. Go out for a walk or get on the treadmill.
  3. Detox teas and herbs. These are wonderful at naturally helping the body filter out all the rich foods you’ve digested. You can find detox teas in your local grocery store (some of my favorite brands are Celestial Seasonings and the Yogi brand) or you can make your own. Lemon and ginger is a wonderful detox tea or even calming chamomile is a wonderful tea to help detox the body.
  4. Eat foods that are easily digestible. Give your colon, liver and kidneys a break for a few days and avoid foods that are harder to digest. Specifically, eat more low-fat protein sources, avoid foods high in fiber, non-citrus fruits. and foods low in dairy
  5. Eat your fruits and veggies. Green leafy vegetables are a great way to begin adding essential nutrients back into your diet. You can also juice them for added nutrition.  Further, celery is also an excellent vegetable that is abundant in vitamins and will also help to balance the acid in your stomach and body
  6. Take a supplement. Supplements such as probiotics can assist in boosting energy levels, increase immunity and combat the effects of alcohol, stress and lack of sleep. Magnesium supplements are another supplement that helps in detoxing the body. It also has other health benefits such as transmission of nerve impulses, body temperature regulation, energy production, and the formation of healthy bones and teeth.
  7. Take a bath. After you have been detoxing, you may begin to see the effects on your skin. You can pull toxins through the skin taking  detox bath. This will also help you relax a little after the holidays.

Here is Foodbabe.com’s Detox drink:

http://foodbabe.com/2012/03/17/super-detox-juice/

Food Babe’s Super Detox Juice
Prep time
15 mins
Total time
15 mins
Serves: 2
Ingredients
  • 1 bunch of dandelion greens
  • ½ bunch celery
  • ½ bunch cilantro
  • 1 cucumber with ends removed
  • 1 lemon with peel removed
  • 2 inches of fresh ginger root
Instructions
  1. Wash all vegetables thoroughly and place into a large bowl
  2. Juice each vegetable in this order – dandelion, cilantro, celery, ginger, cucumber, lemon
  3. Stir mixture before serving
  4. Clean juicer immediately
Notes
Makes two 15 ounce servings – Sip slowly and drink with intention immediately after juicing. Can be stored in an airtight container for up to 12 hours (Some live enzymes will be lost). ***Please buy all organic ingredients if possible***

 

Holiday Food and Sabotage

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Here is my blog for Holiday Food with Your Family Friends and Low-Carb Substitutions that can be made.

https://skinny-rules.com/2013/11/24/holiday-food-time-and-delicious-low-carb-substitutions/

However, today’s blog is about holiday parties–family, friends or work.  This time of year, I hear a lot about people being surrounded by parties with bad food choices, bad drink choices, alcohol and desserts galore.  I went to my chiropractor and there were many chocolate items there.

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5 Things You Can Do To Not Gain Weight at Holiday Parties!

1.  Take a piece of food or dessert, if you must, take a bite and then toss it in the trash when no one is looking.  A bite won’t kill your diet, but if you can’t say no to the rest, then this strategy is not for you.

2.  Just say “NO!” Seriously, how much do you love yourself and your commitment to your diet?  Most of the sugar and GMO products are not good for your health anyway.  Do you care at all about how it will affect you?  Stop poisoning yourself with white sugar.

3.  EAT before you get there.  You are more likely to nibble on healthy things because you are not ravenous.  You can nibble on fruit and vegetables, and have water or if you must, one hard liquor cocktail.  The more you have wine, beer or champagne–and especially fruit cocktails, the more carbohydrates you are consuming unnecessarily.  I have had someone tell me that they go to these things and are hungry and then, the bad food looks extra good to them  and it is harder to say, “No!”  Why tempt yourself?  Why drive yourself crazy?  Eat an egg, cheese, nuts, a piece of fruit, yogurt–something low carb and healthy before you get there.  If you know for sure that there are good low-carb food items, then you need not worry.

4.  If you know the host, you could make a request for something like a vegetable platter or low-fat meat and low-fat cheese platter.

5.  Don’t succumb to peer pressure to eat badly.  Most people NOT on a diet, who know that they SHOULD be on one, can’t wait to watch someone doing well on a diet–fall off of their diet.  It makes them feel better about themselves being heavier or enjoying thinking they are the best looking person in the room.  So, don’t give them this satisfaction.

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I get pleasure in telling people, “NO! Stop pressuring me!”  Worse case scenario, just blame your doctor and say you are under a doctor’s care and these are his orders.  If they are NOSEY and ask you for what–“tell them that you don’t like talking about it.”  And if they ask again, repeat what I just wrote.  If they ask the third time, then you have a right to say, “I would appreciate it if you stop trying to delve into my medical history. I like to keep it private.”  I hate nosey people.

And the same thing goes for the alcohol.  Alcohol has to be very limited to NOTHING during the weight loss process.  If your body is busy using its energy to metabolize the alcohol in your liver, then there is no energy left during that period to break down fat.  

I want to stay thin, I rarely drink.  I gain easily.  It is not worth it to me.  I prefer being thin.  Much more fun than eating something that goes inside in less than a minute.  Thin lasts longer.

Holiday Travel or Any Travel Diet Survivial Guide

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When people go away on vacations or day trips, they usually just hop in the car after last-minute packing and they are not prepared nutritionally for their needs.

When you eat properly, you need protein every 3-4 hours.  You need two small vegetables at lunch and two more at dinner.  You need salad twice a day.  Fruit twice a day.

But, without preparation, you ran out, probably without eating anything and then you are hungry and stop off for junk food.

THIS IS A GREAT WAY TO SABOTAGE YOUR WEIGHT MAINTENANCE or DIET.


survivalSo, here are some easy strategies to prevent diet sabotage:

  • Plan and Prepare.  Leave yourself plenty of time and remember that all that rushing around can beat down your immune system and make you sick.
  • Take your Supplements.  Especially nutrients such as zinc, vitamins C and D, probiotics and omega-3’s.  These help buffer your immune system and keep you strong when exposed to germs on planes, etc.
  • Pack an Emergency Food Kit.   I never leave home without a healthy snack or mini meal to keep my blood sugar balanced.

FOOD LIST: You Can Pack and Take with You:

1.  Small preprepared and measured out packs of raw almonds, walnuts, pecans, cashews and/or pistachios
2.  Small bag of cut carrots or celery with snack-sized containers of hummus
3.  Can of wild salmon or sardines (I can’t do this because I hate this!)
4.  Hard-boiled eggs
5.  Healthy whole food protein bar (eat half in morning, half in afternoon)
6.  Bottle of water
7.  A prepared set of bags of berries, some bananas or apples (sliced apples is ok too)

And when you can stop somewhere, work on getting in more salad, veggies, fruits with some protein, other than fast food junk.  French fries are not a vegetable!

 

And have fun!  Your bowels will thank you later.

Happy Thanksgiving and Here is Your Exercise/Food Chart to Keep Skinny

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I want to wish everyone a Happy Thanksgiving.  Remember, it is about family and fun.  It doesn’t have to be about BAD food, it can be about good food.

3 helpful blogs to help you through the holiday food issues:

1. What I recommend to eat and what I will be eating.  https://skinny-rules.com/2012/11/12/delicious-substitutions-for-thanksgiving-dinner/

2. How not to pig out at Thanksgiving.  https://skinny-rules.com/2012/11/15/8waystohelpyourselffrompiggingoutatthanksgiving/

3. How people sabotage at holiday dinners.  https://skinny-rules.com/2012/11/14/holiday-sabotage/

BUT if you do pig out, here is a chart to help you exercise off that pie and whatever other carbliicous things you ate.

 

A thought… If you skipped the pie, the marshmellow/sweet potato casserole, the bread (roll and stuffing) and the cranberry sauce, you will save yourself almost half of the calories from your meal and most of the carbs.  Your pancreas will thank you too for not having to work so hard and send out so much insulin to deal with all of that sugar!

If there are no vegetables that aren’t smothered in cream, then eat those (or eat those and wipe away the breaded onion) and eat the turkey and maybe just a little of the potato and gravy and you will be doing a lot better.

Worse case scenario, I will not be eating pie unless it is made with Splenda, but if you do, only have half of a slice.  Bring it down to 30g of carbs vs. 60 or 70g grams with a big slice.  And you could  do some exericse to burn off some of those carbs!

Happy Gobble Gobble!

Holiday Low-Carb Drinks (BOOZE!) That Taste Great

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Holiday Drinks

 

drinks

 

Alcohol, by nature, isn’t particularly low-carb. Yet if you want to indulge at the holidays, choose from one of these lower-carb options.

 

Low-Carb Sangria: Enjoy this refreshing drink using the traditional ingredients, or add some mulling spices to make it more seasonal. http://www.foodnetwork.com/recipes/george-stella/sangria-recipe/index.html. 

 

Low-Carb Eggnog: For some people, it just wouldn’t be the holidays without eggnog. Luckily, there’s a great low-carb recipe to be found here. http://lowcarbdiets.about.com/od/beverages/r/lowcarbeggnog.htm

 

Irish Coffee:  Enjoy this rich drink without worrying about the carbs when you use this recipe.  http://voices.yahoo.com/sugar-free-cocktail-recipes-78239.html?cat=51

 

Sugar-Free White Russian:   Learn how to make a White Russian that’s South Beach-appropriate with this recipe. http://lowcarbdiets.about.com/od/alcoholicbeveragerecipes/r/whiterussian.htm

 

Low-Carb Vodka Collins:  This twist on a classic will help you celebrate the holidays without all the carbs.  http://lowcarbdiets.about.com/od/alcoholicbeveragerecipes/r/tomcollinsdrink.htm.

 

Low-Carb Cosmo:  This popular and seasonally appropriate drink gets a makeover using this recipe that cuts out some of the carbs. http://lowcarbdiets.about.com/od/beverages/r/lowcarbcosmo.htm

 

Rum and Diet Soda:  There is no way to cut all the carbs from alcohol, but this drink is about as close as you can get.http://jerryg2.hubpages.com/hub/Low-Calorie-Alcoholic-Drinks

 

Bloody Mary:  Try out this alternative recipe for a spicy classic this holiday season.  http://lowcarbdiets.about.com/od/alcoholicbeveragerecipes/r/bloodymarydrink.htm

 

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8 Ways to Help Yourself From Pigging Out on Thanksgiving

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How to avoid the temptation of sugary or carby holiday foods:

Rather than try to overly obsess about our food decisions, it’s better to change the environment so that it works for us rather than against us, making it easier to make decisions to eat less

1.  Let people know in advance that you are eating differently and ask them to have (or you bring) things that you can eat like meat, veggies (not smothered in sauces and soups), fruits, cheese and salad.  (If they don’t care about your diet, then you bring what you have to in order to show some self-love!)

2.  Stay away from crackers, breads, candied fruit items, pies (unless you bring your own low carb pie or ice cream dessert or they provide one for you.

3.  Drink, drink, drink– water and diet drinks a lot.  Stay away from cider and sugary things to drink.

4.  Eat some protein before you go to dinner so that you are not so hungry that you will pig out on whatever is there. (turkey, chicken, cheese, a protein bar, nuts, etc)

5.  Grab the smallest plate and fill that, rather than filling a large plate with food.  No refills, except for salad.

6.  Eat meat and veggies, limit fruits.

7.  Don’t sit close to the food buffet–avoid temptation.

8.  Don’t eat the appetizers and wait for the meal.  Most appetizers are calorie/carb laden.

BE STRONG and know that you are doing something that will make you happier the next day.

The last two years, for Thanksgiving, I had a salad, fresh turkey breast, gravy, veggies and a low carb ice cream and I was not only full and happy, but I didn’t gain weight the next day and it was delish.  Can you say the same thing?  This year to spice it up, I am going to try to make twice baked cauliflower and cheese and maybe a low carb pie, not sure yet.  But one thing is for sure, I will be happy on the scale the next day and I didn’t put off my weight loss or maintenance for some lame holiday pig out excuse.  You try it too!

Holiday Food Time and Delicious Low-Carb Substitutions

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So many people I know tell me that they are going to eat what they want for Thanksgiving, Christmas, Hanukkah, and pretty much for the entire month of December because (their excuse to go food nuts) IT IS THE HOLIDAYS!  When did the holidays become about pigging out and not celebrating the Pilgrims and Native Americans, the birth of Baby Jesus, the oil staying lit and the fact that there are Christmas lights up all month and we have to listen to Holiday music for over a month?  Why are we doing this?  I still think it is because people associate it with “comfort” of family and “comfort” food.  It reminds them of home, but it is also a great excuse to be bad without having to say you are eating fattening food because you just feel like it.

So, a lot of people put on weight starting with Halloween and starting January 1–they join health clubs and weight loss centers.  It reminds me of bears that eat up before the hibernation, except that we are not bears.  Why do this to yourself every year?  It makes no sense.  It is hard on the body and the wallet.

So, the holidays are here.  Here are some tips to not overeat fattening foods and still have holiday feasts.  You can even use substitutes to create many traditional meals.  You can even start NEW TRADITIONS with new meals.  I have turkey, vegetables, salad and I make them as interesting as possible.

Many people seem to think that “Thanksgiving is all about the carbs.” But it really doesn’t have to be that way. You can decide to have a Thanksgiving or Christmas meal with any carb level you want. I have found some really good tips online.  These Thanksgiving tips work well for any large holiday meal.

lowcarbholiday

1) Choose traditionals that are lower in carbs.

Turkey is obviously the low-carb star of the meal. There might be vegetables, which are family favorites,  that don’t have a lot of starch or added sugars. Think back through holidays past and resurrect the least carby side dishes.  Stay away from yams with cream, mashed potatoes, etc.

2) Consider scaling back some of the traditional side dishes.

Did you know that plain roasted yams with salt, pepper and butter are really delicious even without a pile of marshmallows on top? Instead of a rich vegetable casserole, how about a simpler vegetable side dish, such as green beans with almonds? Have a simple sautéed mushroom and peppers dish, get some good low-fat cheeses and cut cucumbers, or a salad with a  cranberry vinaigrette dressing.

3) Serve low-carb, high-flavor nibbles first.

If you decide to eat more carbohydrates than usual, consider holding off until you get to the table. Use vegetables with dip, cucumber rounds instead of crackers for spreads, and peanuts or other nuts, instead of chips.

4.  For meals and desserts that are low-carb, go to this site for recipes for low carb meals, ideas and desserts–including low-carb pumpkin pie and other pies.  There are low-carb alternatives to everything so you don’t have to be that bad!

http://www.mastersinhealthcare.com/blog/2010/100-delicious-holiday-recipes-for-the-low-carb-crowd/

 

STUFFING SUBSTITUTION!

stuffing

Prevent Halloween Holiday Weight Gain

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The holidays are upon us.  This usually means that people start to eat things that are higher-carb and they will put weight on themselves.   The “traditions” of the holidays–are man-made–and perhaps should be modified, as our society gets bigger and bigger.  I am not sure who came up with the idea that on Halloween–that we need to give a bunch of sugar items to children all night long.  I know their teachers are usually not too happy about it the next day because those kids are all wired from the whole event and the toxic poisoning of all of that sugar.

The carb-fest at Thanksgiving and Christmas is a whole other Oprah.  Let’s talk about Halloween though.

Here are some guidelines to follow if you are trying to lose weight on Halloween:

halloweencandy

At home:

1.  Buy candy you don’t like so it will be easier to resist temptation.
2.  Purchase candy at the last-minute so you won’t be tempted to sample it.
3.  Keep in mind that you will need to walk nearly a mile to burn off that 90-calorie “fun size” or “snack size” candy.
4.   Get out and walk with the kids or look at neighbor’s homes so you aren’t tempted to eat candy in your house.

At work:

1.  Do not bake and bring Halloween muffins, cookies, etc to work and when they are at work, stay away from them.  Have your healthier snacks available to you so you will not be hungry.  If you have to be standing or sitting near those sugary items, then eat your snacks before you are there and near them.

2.  There are recipes online for low-carb baking items and you should consider that if you need a treat.  There is also low-carb chocolate out there.  Eat a Power Crunch bar or a Nature Valley Protein Peanut Butter Dark Chocolate bar as a replacement of a regular candy bar.

Enjoy A Delish Low-Carb Fourth of July

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So, you want holiday fun for the Fourth of July, but you are afraid you will gain weight? You can enjoy your food and it will be great, just make some alterations!

Here are 3 great ideas for Independence Day Skinny Food!

1. Barbeque any low-fat meat, even beef. Go ahead, have a hot dog. However, if you want to not gain weight, keep it to a minimum. Only one meat item, or half of two. You can put a little BBQ sauce on it, a little ketchup, but those items have sugar/carbs, so watch the amount. Mustard is better. Do not wrap it in a bun, wrap it protein style in a lettuce wrap or just eat it plain, with a knife and fork. You will not be hungry, because you are a smart eater and will fill up with veggies and salad. You can even put a burger on a salad…I have done that. It is delish!

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2. Veggies and salad. Grill the veggies for flavor. Wrap them In tinfoil, spray with olive oil and put them on the grill for a few minutes. They get toasted and tasty. Eat maximum a couple of cups of lettuce and some veggies in it. No croutons, no bread.

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3. Dessert! Don’t eat cake or cookies. Have berries in whipped cream and low-carb Greek yogurt. Delish. Or if you must, low carb ice cream like Smart Carb.

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Motivation

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Please remember that you want to be thin and if you decide to cheat, then it will set back your goal. There are ways to enjoy your food that is skinny-good-for-you food and you can still enjoy yourself. This isn’t a diet, it is a lifestyle. Learn to compromise and toss away your past poor preconceived notions and patterns about food and holiday food, which only led to you getting fat in the first place.

If you want a cocktail, stick to one only, with vodka and tonic. Those drinks are the lowest in carbs, but remember that alcohol takes a lot out of your body. Your body is so busy metabolizing the liquor, it does not burn your fat. So, essentially, if you drink and eat the wrong things, not only will you not lose weight or maintain weight, but you are more likely to gain weight. And why? For Independence Day? It isn’t supposed to be about food. It is supposed to be about getting together with friends and family and celebrating your freedom. Are you really enjoying freedom trapped in a body that you are unhappy being in? I can tell you that the best feeling of freedom was when I hit my weight goal. It was awesome. You can do it too.