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Holiday Party Survival Guide

Now that the holiday season is in full swing, everyone has a party to attend. Friends are getting together for drinks, the office holiday party is on Saturday night, and everyone gathers for dinner with the out of town relatives. You can stay on top of your goals straight through the New Year, as long as you have a plan. Follow these simple tips to survive all your holiday parties this season.

 

1. Eat Before You Go

Have a healthy snack or meal before you go to the party. This will help you avoid binging. If you’re full, you’ll be less likely to pick at snacks or overindulge at dinner.

2. Plate Your Food

When choosing appetizers, have a plate in hand and set a limit. If you can see what is on your plate, you know how much you’ve had. By sticking to one plate, you can exercise portion control. This helps prevent mindless munching.

3. Stay an Arm’s Length Away

If you’re mingling with friends and relatives, have your conversation away from the snacks. Mindless eating happens when you’re lost in conversation, but the chip bowl is right in front of you.

4. Don’t Drink Your Calories

For some people, holiday parties are accompanied by festive drinks. Drinks mixed with soda add empty calories and are high in sugar. Many beers have 100 or more calories per 12 oz.  Be aware of how much wine you pour, it’s easy to double your portion in a wine glass. Stay hydrated and save some calories by having a glass of water in between drinks.

5. Keep Your Routine

Just because you have a party to attend Saturday night, doesn’t mean you should skip the gym in the morning (we’re open 8am-2pm). If you’re anticipating a big, holiday dinner, make sure you still have a healthy breakfast and lunch- you don’t want to be fasting all afternoon and starving by dinner time.

6. Dinner > Dessert

When there is a lot to choose from, start by filling half of your plate with vegetables or fruit. Next, pick your protein: chicken, fish, turkey, etc. When dessert rolls around, choose just one delectable treat for yourself; it is the holiday season after all!

 

By Louise Mills-Strasser

Recipe of the Week: Sweet Potato Pancakes

Prep (20 minutes) + Cook (20 minutes)

Makes 16 pancakes, or 4 servings

“In my family, latkes are one of the best parts of celebrating Hanukkah. These modern potato pancakes have a terrific blend of flavors and a nice crunchy texture without all the oil,” Aviva Goldfarb, recipe author.

Ingredients:

  • 1 large sweet potato
  • 1 large white potato
  • 1 medium yellow onion
  • 2 eggs, lightly beaten
  • 1/2 cup flour
  • 1 tsp. salt
  • 1/4 tsp. cayenne pepper (optional)
  • 6 Tbsp. vegetable oil, divided
  • 1 cup Greek yogurt (optional for serving)
  • 1 cup naturally sweetened applesauce (optional for serving)

Directions:

    1. Using a hand grater, coarsely grate the potatoes and finely dice or grate the onion. Drain the vegetables then wrap them in a clean dish towel for a minute or two to get the excess water out.
    2. Transfer the grated vegetables to a large bowl. Stir in the beaten eggs. Thoroughly mix in the flour, salt and cayenne pepper (optional).
    3. Preheat the oven to 250 degrees and line a baking sheet with foil. In a large nonstick skillet, heat 2 Tbsp. oil over medium to medium-high heat. When the oil is hot, scoop in spoonfuls of the potato pancake mixture and flatten them with the spoon or a spatula. Cook the pancakes for several minutes per side until they are browned.
    4. After each batch, add 1 – 2 Tbsp. oil to the pan and let it heat for a minute or two, to keep the pancakes browning nicely. If they start to get too browned on the outside before the middle is cooked, reduce the heat. Transfer the cooked pancakes to the baking sheet and keep them warm in the oven while the rest cook.
    5. Serve them topped with the Greek yogurt or applesauce. 

Nutrition: Calories 300, Total Fat 16g, Sodium 620mg, Total Carbohydrate 32g, Dietary Fiber 4g, Protein 6g, Sugar 8g

 

Recipe adapted from Aviva Goldfarb, original recipe can be found here.

December Challenge: Hold Onto Those 2015 Resolutions!

It is officially December, which means the holiday season is upon us. Along with the holiday cheer comes hectic schedules, holiday parties, and endless amounts of food. We often find clients putting their workouts and fitness goals on pause during this time, hoping to “pick it back up in the new year.”  This year we challenge you to approach December a little differently. Don’t wait until January to set new resolutions; instead, set some December goals that will help you end 2015 with a bang.  This will involve some planning, time management, and will power but we believe in you! Utilize the next 4 weeks to not only spend time with friends and family, but to continue to achieve your goals towards a healthier and happier you.

For the next 4 weeks:

1)   Map out your week on Saturday. Write down all of your appointments, parties, meetings, and obligations. Now schedule yourself 3-5 appointments with yourself for your workouts. Put them down on paper and commit the time to you!

2)   Prep your meals on Sunday. Go grocery shopping, plan your meals, and prep food to ensure you have healthy meals all week long. It will be much easier to walk by those lunch room treats if you have healthier options already waiting for you.

3)   Have an emergency workout. This workout is 10-20 minutes, requires zero equipment, and can be done anywhere. This is going to be your go to workout for when something unexpected comes up, the weather gets bad, or you just need a quick stress release. Check back soon!

4)   Hydrate! We say it over and over again but water is very important. Water is an essential component to every cell in the body. It is also important because dehydration can also be mistaken as hunger, which can lead to overeating. As the temperatures continue to drop, we lose our external cues to drink up. Set hydration goals throughout the day and check in with yourself.

5)   Write down 3 goals for yourself for the next 4 weeks. Whether it is to try a new recipe every week, fit into a NYE outfit, or challenging yourself to new exercises, NOW is the time!

 

Feel free to share your favorite tips to staying accountable through the holiday season!

 

By: Pam Geisel

7 Tips for Staying in Shape this Holiday Season

The holiday season is upon us! From Thanksgiving through the New Year is when people often put on a few pounds. The holidays pop up, you lose track of your routine between the shopping and parties. Then January rolls around and it’s time to start exercising- but this doesn’t have to be you! By staying on track with your exercise routine and watching your portion of pumpkin pie, you can keep up with your goals! We put together some tips to help you stay in shape this holiday season.

1. Act Like a Kid – Step out of your comfort zone! If there’s snow on the ground, get some cardio in with a little snowball fight with your family. If you’re feeling adventurous, find a local ice skating rink and take your loved ones out for a skate.

2. HIIT Workouts– If you are strapped for time during this holiday season, try a High Intensity Interval Workout. This circuit uses a 2:1 work to recovery ratio, which means you’ll be pushing yourself hard for a full 2 minutes before taking a 1-minute active recovery break. It only takes 10-20 minutes of your day!

3. Set a Goal– Set a specific, tangible goal that you can achieve during the holidays. There’s a huge chunk of time from now until New Years Day. That’s plenty of time to learn correct squat form or do a pushup/ abdominal challenge!

4. Mall Rat– As it gets colder don’t, give up your daily walking routine because of the weather! Local malls are a perfect place to get your steps in and stay on top of your goals.

5. Holiday Runs– Start a new tradition and participate in a Holiday Fun Run/Walk with your family. Get everyone in a healthy groove for the New Year!

6. Plan– Plan Ahead. If you are invited to a holiday party, offer to make or bring a healthy side dish. If you are hosting the party, you have more control over the menu so make wise, choices when planning.

7. Portion Control– Thanksgiving is once a year. With that said, it is okay to have turkey, potatoes, and a slice of pie, as long as you’re watching the portions; moderation is the key this holiday season!

 

 

By Sally Leahy

Recipe of the Week: Roasted Brussels Sprouts and Apples

An easy fall side dish that combines roasted Brussels sprouts and apples with walnuts, cranberries, and a drizzle of maple syrup.

Ingredients

  • 1 lb. Brussels sprouts, trimmed and halved lengthwise
  • 1 apple, cored and sliced
  • 1 tbsp. olive oil
  • Sea salt and fresh ground pepper to taste
  • 1/4 c. dried cranberries
  • 1/4 c. chopped walnuts
  • 1 tbsp. maple syrup

Instructions

  1. Preheat oven to 400 degrees.
  2. Toss Brussels sprouts and apple slices with olive oil, salt, and pepper on a rimmed baking sheet. Bake for 25-30 minutes or until Brussels sprouts are tender and browned on edges, stirring halfway through cooking time.
  3. Transfer Brussels sprouts and apple to large bowl. Stir in cranberries, walnuts, and maple syrup.

Original recipe from Ohmyveggies.com

Recipe Of The Week: Autumn Ratatouille

Servings: 4-6

Calories per serving: 154

Ingredients

  • 4 tbsp olive oil
  • 2 small onions, cut into 1 1/4-inch dice
  • 4 garlic cloves, sliced
  • 1 jalapeño, minced
  • 1 large red bell pepper, cut into 1 1/4-inch dice
  • 1 small butternut squash, peeled and cut into 1 1/4-inch dice
  • 1 small parsnip, peeled and cut into 1 1/4-inch dice
  • 1 cup green beans, trimmed
  • 1 medium zucchini, cut into 1 1/4-inch dice
  • 1 small eggplant, peeled and cut into 1 1/4-inch dice
  • 1 sweet potato, peeled and cut into 1 1/4-inch dice
  • 2 medium tomatoes, chopped
  • 1/2 tbsp sugar
  • 1 tbsp tomato paste
  • salt and black pepper
  • 1 cup water
  • cilantro, to garnish

Directions

  1. 1. Pour 2 tbsp olive oil into a large heavy pot and place on medium-high heat. Add the onions and fry for 5 minutes, stirring occasionally. Next, stir in the garlic, jalapeño, and red pepper and fry for another 5 minutes. Add the squash and parsnip and continue frying for 5 minutes
  2. 2. Lift the vegetables out of the pot and into a medium bowl, leaving as much of the oil in the pot as possible. Add the remaining oil. Add the string beans, zucchini and eggplant to the pot and fry for 5 minutes, stirring occasionally.
  3. 3. Return the veggies that are in the bowl to the pot. Add the sweet potato, tomatoes, sugar, tomato paste and plenty of salt and pepper. Stir well, then pour in the water. Cover with a lid and leave to simmer gently for 30 minutes. Taste and add salt and pepper if desired.
  4. 4. Preheat the oven to 400F. Pour the veggies from the pot into a large, deep roasting pan to make an even layer. Cook in the oven for 30 minutes. Serve garnished with cilantro.

Find the original recipe from Marcus Samuelson here!

Recipe Of The Week: Sweet Potato Turkey Shepherd’s Pie

Servings: 6 • Size: 1 pie
Calories: 250 • Fat: 6 g • Carbs: 34 g • Fiber: 6 g • Protein: 16.5 g • Sugar: 3 g
Sodium: 304 mg (without salt)

Ingredients:

For the potatoes:

  • 1-1/2 lbs sweet potatoes, peeled, diced
  • 3 cloves garlic
  • 1/2 cup 1% milk
  • 1/4 cup fat free chicken broth*
  • 2 tbsp reduced fat sour cream
  • salt and pepper to taste

For the filling:

  • 1 lb 93% lean ground turkey
  • 1 tsp olive oil
  • 1 medium onion, diced
  • 1 celery stalk, chopped
  • 1 parsnip, diced
  • 2 cloves garlic, diced
  • 8 oz mushrooms, diced
  • 10 oz frozen mixed vegetables
  • 2 tbsp flour (leave out to make gluten-free)
  • 1 cup fat-free low-sodium chicken broth*
  • 2 tsp tomato paste
  • 1 tsp Worcestershire sauce
  • 1 tsp freshly chopped rosemary
  • salt and pepper (to taste)
  • paprika

Directions:

  1. Boil sweet potatoes and garlic in a pot of salted water until cooked and soft. Drain and mash with chicken broth, sour cream, salt and pepper. Preheat oven to 400°F.
  2. In a large saute pan brown turkey; season with salt and pepper. When cooked, set aside on a plate. Add olive oil to the pan, then add the onion and sauté one minute. Add the celery, parsnip, salt and pepper to taste; cook about 12 minutes, until celery is soft.
  3. Add garlic and mushrooms; sauté another 3-4 minutes. Add flour, salt and pepper and mix well. Add frozen vegetables, chicken broth, tomato paste, Worcestershire sauce, rosemary, cooked turkey, and mix well. Simmer on low about 5-10 minutes.
  4. In 6 oven safe individual dishes spread 1 cup of the meat mixture on the bottom of each dish. Top each with 1/2 cup mashed sweet potatoes. Use a fork to scrape the top of the potatoes to make ridges; sprinkle with paprika. Bake 20 minutes or until potatoes turn golden. Remove from oven and let it cool 10 minutes before serving.

Original recipe from skinnytaste.com

Pumpkin Seeds, A Healthy Fall Snack!

One of the best parts of the Halloween tradition of carving pumpkins is roasting the seeds! While you carve pumpkins with your family this year, scoop out the seeds and set them aside.

After you’re done carving, wash the seeds, and roast them in the oven. They make a delicious, healthy snack!

You can buy shelled pumpkin seeds year round- often labeled as “pepitas” in the store. Why not have fresh seeds? Right when the pumpkins are ready to be picked!

Nutrition Benefits of Pumpkin Seeds

  • High protein content: about 9g per 28 grams of seeds
  • High tryptophan content: an important amino acid which may reduce stress and improve sleeping patterns
  • Low in carbohydrate content and a low glycemic index
  • Good fiber content, especially when eaten straight out of the pumpkin
  • Contain a variety of B vitamins and a bit of Vitamins C, E and K
  • Have a beneficial level of magnesium, manganese, phosphorus, iron, copper, and zinc

Never roasted pumpkin seeds? Here are two great recipes to try!

Roasted Pumpkin Seeds

BBQ Spiced Pumpkin Seeds

Be aware of how much butter, salt, or sugar some recipes may call for. You can follow a recipe, but adjust ingredients and quantities to work with your nutrition. Happy pumpkin picking!