SWAP HEALTHY OPTIONS FOR THE TRADITIONAL SUGARY/FATTY HOLIDAY FOODS.
Instead of: Choose:
- Beef
- Fatty meats
- Eggnog
- Christmas cookies with frosting
- Fudge
- White flour (baking)
- Sugar (baking)
- Mashed potatoes
- Pasta
- M&M’s
- Eggs
- Cream
- Regular chicken broth
- Pie
- Sweet potato casserole with maple
syrup & marshmallows
- Cheese & crackers
- Mayonnaise-based dips & chips
Carrots & celery with hummus
Keep a food journal:
It's a great way to stay on a healthy track, especially throughout the holiday season. Even if you find yourself indulging or eating unhealthily, record everything daily. Having documentation can help monitor your food intake and helps to avoid overeating.
Use the following list as a guide. Record what you eat next to the respective category. Next to the food, write the time at which you ate. Repeat as you eat throughout the day. This encourages organization, focus, and will help you better understand and notice your eating habits/patterns.
Date: _________________
- Water →
- Protein →
- Vegetables →
- Fruits →
- Dairy →
- Grains →
- Sugar/Sweets →
- Beverages →
- Other →
- Daily Notes: _____________________________________________________________
____________________________________________________________________________
____________________________________________________________________________
Nearly 2/3 of [overweight] American adults add approximately 5 lbs to their total bodyweight during the holidays.
COOK WITH FRESH INGREDIENTS!
AVOID BUYING PRE-MADE, PROCESSED BEVERAGES. MAKE YOUR OWN HOLIDAY SPIRITS!
*Winter Sangria*
¼ cup grand marnier
¼ cup brandy
1 orange, halved and then sliced
1 lime, sliced
1 pear, sliced
1 green apple, sliced
½ cup pomegranate seeds
2 sticks of cinnamon
1 bottle of dry red wine (Cabernet Sauvignon) club soda
Recipe
Step 1. Add grand marnier, brandy, orange, lime, pear, apple, pomegranate seeds, cinnamon sticks to a large pitcher. Stir to combine.
Step 2. Pour in the bottle of red wine.
Step 3. Cover and place in refrigerator for at least 1 hour (overnight if possible; the longer it sits the better it tastes!)
Step 4. Pour into glass over ice, filling only halfway. Top off the rest of the glass with club soda.
Step 5. Enjoy!
➤ Keep a food journal: a great way to stay on a healthy track, especially throughout the holiday season. Even if you find yourself indulging or eating unhealthily, record everything daily. Having documentation can help monitor your food intake and helps to avoid overeating.
Use the following list as a guide. Record what you eat next to the respective category. Next to the food, write the time at which you ate. Repeat as you eat throughout the day. This encourages organization, focus, and will help you better understand and notice your eating habits/patterns.
Most people know good nutrition is vital in helping to maintain good health. Most people are aware that good nutrition can improve overall weight. But the benefits of good nutrition go beyond weight. Good nutrition can help:
1) Reduce the risk of some diseases, including heart disease, diabetes, stroke, some cancers, and osteoporosis
2) Reduce high blood pressure
3) Lower high cholesterol
4) Improve your well-being
5) Improve your ability to fight off illness
6) Improve your ability to recover from illness or injury
7) Increase your energy level
Carly Lenzi
"Your body is a blank canvas, choose wisely what you put into it. What's up guys! Thanks for stopping by, I will be your guide for this section. Let's get your nutrition right... one healthy meal at a time!"
STOP CALLING IT A DIET!
The first step in improving what you eat is to stop using the word "diet" and instead, use the word nutrition. The reason why is because when one says they're going on a "diet" it usually implies that they will get off of it.
When people think of eating healthy they think of deprivation, expensive, time-consuming, requires chef-like skills, and so on.
GOOD NUTRITION IS NOT ABOUT DEPRIVATION, IT'S ABOUT EATING FOODS THAT WILL INCREASE YOUR ENERGY AND MAKE YOU FEEL AMAZING!
Change your thoughts, those who have a diet-based mentality focus on:
1) Food as the enemy
2) Poor habits
3) Temporary/short-term improvements
4) Negative self-talk
5) The scale
6) A finish line
Those who have a health-based mentality focus on:
1) Food as fuel and energy
2) Good habits
3) Long-term improvements
4) Positive self-talk
5) Daily choices
6) A life long journey
- Salmon
- Lentils
- Vodka soda w/ orange slice
- Oatmeal raisin cookies
- Dried cherries & cranberries
- Whole-wheat flour
- Vanilla, peppermint, almond flavors
- Roasted cauliflower
- Spaghetti squash or zucchini
- Raw almonds, walnuts, pecans
- Hazelnuts, chestnuts, and pistachios
- Egg whites
- Non-fat milk
- Low sodium chicken/vegetable broth
- Baked apple frittata with cinnamon
- Roasted sweet potatoes & olive oil
- Kale chips
- Carrots & celery with hummus
