Healthy Hacks for the Holidays

For some of us the holiday celebrations are a minefield of foods that add to the waistline and make you feel poorly.  Here are a few navigation tips on how to save calories and modify meals to make them healthier for you and your family.  Check out how a few small changes can make a huge difference without sacrificing taste.

• Change the Fat -   When cooking, substitute a portion of the butter with olive oil.  You’ll have the buttery flavor while consuming less saturated fat and more healthy fats.  For every tablespoon of butter substituted with olive, will save you 5 grams of saturated fat.  Saturated fat is the bad fat that promotes inflammation and raises bad cholesterol.


• Get More Antioxidants -  Try having mashed sweet potatoes instead of regular white mashed potatoes or add mashed cooked cauliflower to the potatoes. Colorful vegetables have more antioxidants. Even though cauliflower is white it belongs to the family of cruciferous vegetables that have phytonutrients and potent cancer fighting properties.


• Save on Calories -  Holiday shopping is all about finding the best deal.  How about finding the best deal calorie-wise?  If you are preparing the traditional sweet potato/yam recipe, skip the marshmallows which reduces added sugars substitute with apricot or peach jam for the added sweetness.  1 cup of miniature marshmallows = 150 calories vs. 1 tablespoon of fruit juice sweetened jam = 37 calories.  The jam goes a long way in adding sweet fruit flavor without the refined sugar in marshmallows.  Serve up one less cup of mashed potatoes– this will save you 210 calories!  Replace sour cream in recipes with low fat or non fat Greek yogurt—save 100 calories for every cup.


• Fill-up on Protein -  Choose lean protein such as white meat poultry or heart healthy seafood to improve satiety (the feeling of fullness).  Or have plant-based protein such as legumes (beans: garbanzo, black beans, kidney, lentils), nuts and seeds for added fiber and healthy fats.  Yum to hummus, other bean dips and nut sauces!  You’ll feel more satisfied and have less room for higher calorie carbohydrates such as breads and sugary desserts.


• Don’t drink alcohol on an empty stomach.  Alcoholic drinks loosen inhibitions and increase tendencies to overeat.  In addition, it wreaks havoc on your blood sugar.  If you do drink, have alcoholic beverages with your meal, drink slowly, and alternate with sparkling water or plain water.  Consider the excess empty calories that these beverages supply, a glass of wine provides 150 calories and approximately 400 calories for egg nog!  Alternatively, NA (Non-Alcoholic) beverages are quite popular and widely available as well as mocktails (cocktails without alcohol) to keep your head clear and focused for the drive home.  Always drink alcoholic beverages responsibly and sparingly.


• Try Healthier Desserts -  There are many new options for healthier desserts such as baked or poached fruit, brownies made with black beans or almond flour, chocolate cakes made with avocado or tofu.  A quick internet search will provide you with recipes for these healthy substitutions.  Don't worry chocolate is still in the mix.  You'll still get a dose of healthy antioxidants and polyphenols from chocolate.  Dairy substitutes such as nut milks are replacing cow's milk and cream to give you the same creamy mouth-feel without all the saturated fat.  Give them a try you'll be pleasantly surprised.

Healthy, Happy Holidays to you and your loved ones!

Here are few reasons to see a nutritionist/personal trainer/health coach: relieve tension & stress in the body, properly train or progress in an activity, improve your microbiome, assess nutrient intake, disease prevention through evidence-based diets, and exercise, maximize exercise performance, improve sleep quality, enhance mental clarity, optimize digestion and nutrient absorption, establish long-term healthy habits, meal planning for a whole foods diet and eat in a way to sustain the planet.  Please consider Sheri for nutrition counseling and/or fitness appointments to help you develop a healthier lifestyle for you and the planet. 

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