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Summary of
Contents:
6 Sensible Tips for Seasonal Eating
Other Articles
Recipe of the Month
Other Recipes
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6 Sensible Tips for Seasonal Eating
KEEP THINGS IN PERSPECTIVE!
It is not what you eat between Christmas and New Year's that makes a difference, but what you do between New Year's and Christmas! Do not expect perfection-but plan ahead to make good choices.
BE REALISTIC!
Many people gain a few pounds over the holiday season. It is probably wise to choose to maintain your weight over the holidays than to try and lose weight.
TAKE THE FOCUS OFF FOOD
Why not start a new holiday tradition that involves an activity or a craft that does not emphasize food? Some examples may include: snowshoeing, skating, a holiday craft, attending craft sales, or an evening walk to enjoy the Christmas lights.
DRINK LIGHTLY
Drink plenty of water throughout the holidays. Alcoholic beverages can add up to be many "empty calories" (high in calories with low nutritional value). A 6 oz. glass of rum and eggnog can have ~320 calories! Try a low calorie beverage such as mineral water or club soda with a bit of cranberry juice between alcoholic drinks.
WATCH OUT FOR...
- All or None Thinking
All is not lost if you decide to indulge. If you get off track one day, get back on track the next day.
- Emotional Eating
Ask yourself "Am I eating because I am stressed, lonely, or bored rather than because I am truly hungry?"
- Unconscious Eating
When you are eating-solely eat away from distraction. Distance yourself from the food table at a party.
REWARD YOURSELF
Schedule a non-food reward for yourself after putting in the hard work of sticking to your plan. You could buy some new clothes or go for a massage for example.
USE YOUR CALENDER
Something that has worked for many of our clients is to take a calendar and "X" off the days you are likely to overeat or indulge in special holiday treats. For example, you may start by placing an "X" on Christmas Eve, Christmas Day, New Years Eve, New Years Day and Christmas parties you know you will be attending. For many people even listing the number of holiday functions/parties you will be attending may result in a calendar full of X's! Try to make healthier choices other days in the month that do not have an "X" placed beside it. This type of planning allows you the freedom to enjoy the holidays but not over do it too often.
Other Articles
· Making a Successful New Year's Resolution
· Keeping Fit Over the Holidays
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Super Speedy Chili
What You Need:
· 1 pound (500 g) lean ground beef (or lean ground turkey/chicken)
· 1 medium onion, chopped into small pieces
· 1 green pepper, chopped into small pieces
· 1 cup frozen kernel corn
· 1-19oz can (540ml) canned stewed tomatoes
· 1-19oz can (540ml) canned beans in tomato sauce
· 1-19oz can (540ml) can of kidney beans, rinsed and drained
· 2 tsp chili powder (or more)
How You Prepare:
1. In a saucepan over medium-high heat, brown meat. Drain fat.
2. Add onions, green peppers and corn.
3. Add remaining ingredients.
4. Reduce heat. Cover. Simmer, stirring occasionally for 20-30 minutes.
Makes 8 servings.
Nutrition Information Per Serving:
Calories: 310
Carbohydrates: 35 g
Protein: 22 g
Fat: 10 g
Dietary Fibre: 5 g
Click here for a printable PDF document
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Other Recipes
· Old Fashioned Gingerbread Cake
· Holiday Spiced Cider
We Can Help!
Get advice from the Registered Dietitians at Health Stand Nutrition Consulting Inc. To learn more about the following services click on the service of interest below:
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