It’s here! Thanksgiving week. As you gather with friends and family don’t forget to remember the reason for the season and all you are thankful for. One activity I love is sharing what we’re thankful for around the dinner table – actually saying it out loud. It can mean so much to our loved ones – who we don’t tell nearly enough how important they are to us. I know that personally, I have so much to be thankful for — this year especially. In addition to my loving family, health and career, I am thankful for my partner in life. To my husband on our first thanksgiving as a married couple – you are what I’m most thankful for this holiday season. Your patience, smile and calming nature truly has swept me off my feet and I’m so in love with and thankful for you. So now it’s your turn: I want to know, what are you thankful for?
And now, on to this week’s tips and recipes. Enjoy!
Be Bashful Around Booze
Why? Alcohol has 7 calories per gram as opposed to 4 calories per gram for carbohydrates and protein. That means it’s calorie dense – and those calories can add up quick if you aren’t careful. Just because you are celebrating shouldn’t mean you should send your weight maintenance plan on holiday as well.
Alcohol interferes with blood sugar by slowing the release of glucose into the blood stream. Alcohol also breaks down your inhibitions and can impair your judgment, making you less likely to resist (and often times eat more of) the foods you might otherwise pass up.
Here’s how a typical drink adds up:
- 90 calories/5 ounce glass of wine
- 150-170 calories in a pint of beer
- 75 calories in about 1.5 ounces of spirits
So what to do? For starters, try to keep visual evidence around of what you’ve consumed so you don’t forget. Leave an empty bottle of wine or beer in view and you’ll be less tempted to drink more. You can also follow each beverage with a glass of water to ensure you stay hydrated and potentially drink less. Last – watch the added mixers. Stick with clear spirits mixed with calorie-free beverages like sparkling water or club soda vs. juice or soft drinks.
Survive the Day-to-Day
Again — just because it’s the holidays, doesn’t mean you should forego your healthy habits. Continue to meal prep, bring your own lunches, and keep healthy snacks at the office so you’re not as tempted by the treats that will begin to pile up. It’s hard – I know! Just last week a coworker brought in a box of donuts and I felt peer pressured into eating one – even though I truly didn’t want it. Stand your ground. And if you want to indulge – do so mindfully. Not while typing away at your desk. Take a minute to truly enjoy the treat. You’ll be less apt to go back for a second or third.
Some other tricks to try: keep those communal office goodies out of view or in an area that is less trafficked like the kitchen or a break room. Why? Out of sight, out of mind. Another idea: before you splurge, consider doing something healthy. We are on the 8th floor of our office building. So instead of just diving into that cupcake or cookie, I’ll sometimes walk up/down a few flights of stairs or go for a walk first. Often times, when I return, I’m no longer in the mood for that sweet treat. And if I am, I enjoy it – without multitasking.
Since it’s Thanksgiving week, here are a couple of my favorite side dishes you can swap out for more traditional sides. They are still healthy and delicious but without all the extra calories, sodium and healthier sources of fat. If you try one of these recipes out, I’d love to hear what you think!
Coming up next week, I’ll discuss why it’s so important to get, or continue to get, moving as well as why it’s so important to plan ahead before heading out to an office party, holiday shopping or cookie exchange. Cheers!
Green Beans and Walnuts with Lemon Vinaigrette
A tasty alternative to green bean casserole with less sodium and calories than the traditional dish. The walnuts add healthy crunch and the vinaigrette really makes this dish pop. This is one of my go-to recipes during the holiday season. Enjoy
- 1 lemon
- 1 tsp. Dijon mustard
- 1/3 cup walnut oil or olive oil
- 2 Tbsp. minced shallot
- 1 1/2 pounds green beans, trimmed
- 2/3 cup walnuts, toasted, coarsely chopped
- Remove peel from lemon with vegetable peeler and cut into very fine strips.
- Cut lemon in half. Squeeze enough juice to measure 2 tablespoons and transfer to a small bowl.
- Whisk in mustard, then oil and shallot. Season with salt and pepper to taste.
- Cook green beans in pot of boiling salted water until crisp-tender, 5—6 minutes. Drain and pat dry.
- Combine beans, walnuts, and lemon peel strands in a large bowl. Add dressing; toss to coat and serve.
Smokey Apple Butternut Squash Soup
Serves 6-8 (Makes 7 Cups)
Adapted from the U.S. Apple Association
I love this simple soup as a holiday starter. As I mentioned in the tips, starting with a broth based soup can fill you up so you indulge less in the calorie dense foods served next. This soup has a nice added kick from the chipotle powder. If you find it too spicy you can back off or omit that ingredient entirely. Enjoy!
- 1 Tbsp butter
- 1 Tbsp olive oil
- 3 large onions, finely chopped (about 4−1/2 cups)
- 1 tsp chipotle chili powder
- 2 pounds butternut squash, peeled and cut into chunks (about 6 cups)
- 1 pound sweet apples (I like Galas), peeled and cut into chunks (about 3−1/2 cups)
- 1 cup apple juice (more if necessary)
- 1 cup chicken broth
- 1/2 tsp salt
- 1/2 tsp ground black pepper
- Heat oil and butter in large saucepan; add onions and chili powder; cook and stir until onions are tender, about 10 minutes.
- Add squash, apples, apple juice, chicken broth, salt and pepper; bring to boil.
- Cover and cook on low heat until apples and squash are very so, about 30 minutes. Cool.
- Puree with an immersion blender or a food processor; return to saucepan.
- Add additional apple juice or broth, if needed.
- Garnish with toasted pecans, plain Greek yogurt swirls and thin apple slices, if desired.