- Quit drinking your calories. This includes milk, juice, alcohol, sweetened tea and coffee with sugar and cream.
- Eat more often. That’s right, if you are going too long in between meals, you are probably overly hungry and eating too much.
- Switch to leaner proteins. Poultry or fish instead of red meat. Skim or low fat milk and dairy instead of whole. Beans, legumes, nuts and seeds work well too!
- Add in produce. Every time you eat, make sure it includes a fruit or vegetable. This will add volume and bulk without all the calories.
- Go Veg. Try to make 2 lunches and 2 dinners each week vegetarian. Meats can be high in calories, especially for the portion sizes that we currently eat. Case in point, 8 oz of salmon (the size of filet you would buy or order eating out) is 440 calories.
- Use lower calorie condiments. Try mustard, ketchup, canola or olive oil based mayonnaise, vinegar, light oil based dressings, worcestershire sauce, light soy sauce, hot sauce, lemon/lime juice, horseradish, salsa, relish, herbs and spices for added flavor without the calories. And order all condiments on the side when eating out.
- Downsize. Use mini-bagels, pre-portioned yogurts or ice cream bars, order half size entrees or salads at restaurants and look for smaller fruits and vegetables at the grocery store. Look for easy ways to cut portions.
- Ditch the sugar. Look for unsweetened or lower sugar fruits, cereals, granola bars, condiments, etc.
- Leave 3 bites on your plate. You don’t have to finish it! And by starting with 3, you will realize that it is possible.
- Go fresh. Eat the whole food instead of the processed version: an apple instead of applesauce, chicken breast instead of the chicken nugget, plain yogurt instead of flavored yogurts.
- Bake lighter. Anytime you are baking, cut sugar by 1/2 and fat by 1/3 and you will still get good results.
- Eat for volume. Start your meal with a broth based soup or a large salad. This will fill you up without adding calories.
- Get adequate sleep. If you aren’t sleeping 7-8 hours at night, your leptin hormone level may be lower resulting in weight gain. You’re also awake more hours which means more hours to eat!
- Stay hydrated. That way you won’t mistake hunger for thirst.
- Eat at home. Meals eaten at home are much lower in calories, fat and sodium and higher in fresh fruits and vegetables, lean proteins and whole grains.
- Be picky. If you don’t like it don’t eat it! Make sure it is worth it.
- Be assertive. Don’t be afraid to order food the way you want it. Some examples: order meats grilled “dry” (without butter or oil), steamed veggies without butter, ask for whole grain options, order condiments on the side.
- Be mindful. Quit nibbling on dinner before you eat it. Don’t take bites out of your kids’ food. Take the long walk around the office avoiding the candy dish. When you eat, make it count!
- Eat breakfast! You will eat less overall during the day by starting with a nice breakfast.
So… it’s the holidays if you hadn’t noticed. 🙂 We wanted to share just a little sampling of calorie counts for some traditional holiday foods so you can see which foods are higher and lower in calories while planning your menus.
The Fact: Calories Count
Nutritional Facts for Traditional Holiday Foods
Turkey, 4 oz= 130 calories, 5 g fat
Glazed Baked Ham, 4 oz= 140 calories, 4 g fat
Gravy, 1/4 cup= 50 calories, 2 g fat
Potatoes, mashed, 1 cup= 250 calories, 9 g fat
Sweet potatoes, mashed,1 cup= 258 calories, 1 g fat
Stuffing, 1/2 cup= 180 calories, 9 g fat
Green Bean Casserole, 3/4 cup= 160 calories, 10 g fat
Cranberry sauce, 1/4 cup= 110 calories, 0 g fat
Roll, 1 small= 120 calories, 1 g fat
Egg Nog, 1 cup= 360 calories, 20 g fat
Gingerbread cookie, 1 small= 190 calories, 3 g fat
Sugar cookie, 1 small= 165 calories, 9 g fat
Fudge, 1 oz= 140 calories, 4 g fat
Pecan Pie, 1/8th of 9 pie= 508 calories, 29 g fat
Apple Pie, 1/8th of 9 pie= 400 calories, 20 g fat
Pumpkin pie, 1/8th of 9 pie= 316 calories, 14 g fat
Here is a sample meal for 800 calories. You can adjust if you would like to eat less but this is a reasonable amount for a holiday meal.
4 oz Turkey = 130 calories
1/2 cup Mashed Potatoes = 125 calories
2 tbsp Gravy = 25 calories
1/2 cup Stuffing = 180 calories
1 small Roll = 120 calories
2 tbsp Cranberry Sauce = 60 calories
1/2 slice pumpkin pie = 160 calories
This HCG diet is getting a lot of attention, especially in Utah it seems! I get so many questions about it and found this great article that explains it well.
Monday was my first day out on the stop sign. I felt like I had been in a wheel chair for several months and was able to walk again. i loved the fresh air, the feeling of putting on my running shoes, my lungs full of clean air, my heart pumping, and just having the energy to push myself. It is such a hard feeling to describe but i am convinced that everyone needs to get to the point where they love something about exercise before you give up.
Notice I didn’t say love exercise itself. Many of you may have heard me say that the thing I love most about exercise is being done and yes that is very true however this week I just loved being out and being able to push myself to the point where I felt my legs “burn.” There are hundreds of reasons why we should love exercise and unfortunately most people exercise to lose weight and aren’t successful so they quit. I was only able to go about 1 1/2 miles up the stop sign.
Although my feet were numb at times, I had to stop a guide for band aids for my ankles (they were starting to bleed), my calves burned on the up hills, it was difficult to breath, my throat hurt the whole way up, and my shoulder ached-i was just happy to be out again. I am excited to get this last 30lbs off and I know exercise is going to be a big part of it for me. However, I was reassured that I have developed a love of exercise that I will do it regardless of the weight loss and this is the purpose of my post today.
I strongly feel that one should find other reasons to exercise other than weight loss. The hundreds of health benefits alone are reason enough but for me it is the release of stress, anxiety, boredom, fear, sadness, loneliness, self defeating thoughts, etc. that makes exercise empowering. I challenge all of you to get out and enjoy the fresh air, get your heart pumping, stop fighting the exercise and embrace it.
I see so many guests out there on the stop sign and I can just feel them fighting it and I want to share with all of you or with them as well to stop exercising for weight loss-enjoy it (I am not saying take it easy :)) and create a love for exercise and then the weight loss with follow. If you have never felt the “exercise high” don’t stop until you do-it is a feeling that can not be describe.
It is a natural high that the body begs for! You all deserve to take the time for “YOU!” If you don’t you will feel it and you won’t be as effective at the other things you love. It’s like putting your own oxygen mask first. You can’t help anyone else unless you take care of yourself first. I know it is hard-do the best you can.
My best has changed with 5 kids now 🙂 For those of you who care or are wondering I have dropped another 2 lbs. It also helps me to make myself accountable to all of you-another recommendation-make yourself accountable to someone.
As you know, I am big on reading ingredient lists. Never trust the front of a package; the only way you know what you are getting out of a product is by reading the ingredient list. A lot of guests ask for specific names to watch out for. I was sent a link to this article that explains what some of those ingredients by name. Make sure to scroll down to “How to Read an Ingredient List“. The ingredients I would pay the most attention to are sugars, flavor enhancers, and food additives. The presence of these would indicate the most processing.