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5 Healthy Food Swaps to Try for the Holidays

December 21, 2016 by John M. Bills, Jr., MD

Healthy eating during the holiday season can be a challenge. Try these five food substitutions (and others like them) to cut down on the calories without denying yourself the nostalgic treats you love.

Baked apples instead of apple cobbler or pie

Though apples are sweet, much of an apple pie or cobbler’s calories are in its crust and the added sugar that goes into the filling. Baking fresh apples with cinnamon and spices can deliver many of the same flavors without the empty carbs and fat.

Popcorn and nuts instead of party mix

Pop and season your own popcorn in the microwave for a light treat that satisfies your crunch craving. Add protein-packed nuts for extra appetite control and long-lasting satisfaction. They’re a much healthier alternative to sugary snack mixes.

Fresh fruit salad instead of fruitcake

Many of the flavors in fruitcake—the ginger, nutmeg, allspice, orange zest—are naturally low or no calorie. Try making a spiced rum fruit salad to enjoy a sweet, slightly boozy bite that won’t add the same padding to your waistline.

Turkey instead of holiday ham

Turkey’s not just for Thanksgiving! This lean protein can also be a flavorful alternative to holiday ham or roast red meat. Just watch out for sweet or fatty glazes or cooking methods that add to the calorie count!

Hot tea instead of hot cider or cocoa

Today’s hot beverage market makes it easy for you to find low- or no-calorie teas and herbal infusions to warm you on cold winter nights. Instead of cider or cocoa, reach for a new blend until you find one that fits the season.

Ready for personal weight loss coaching, real food recipes and more? Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help you achieve your weight loss goals.

5 Healthy Food Swaps to Try for the Holidays

Filed Under: Diet, Featured, Recipes Tagged With: baked apples, fruit salad, healthy eating, holidays, hot tea, nuts, popcorn, turkey

Losing Weight Over The Holidays

November 17, 2015 by John M. Bills, Jr., MD

  • Stick to your plan. You will need a plan you can use to lose weight whether it is holiday season or not. If you don’t plan, weight loss isn’t likely to happen.
  • Log your food. You can do this on paper or with an app like MyFitnessPal. If you log it, you’re less likely to overeat. The beauty of using MyFitnessPal is that it also tracks your exercise for you as well.
  • Plan meals and snacks. It is too easy to be tempted to eat out at a restaurant while holiday shopping, so plan your meals at least once a week (even if it’s just stocking your freezer with Lean Cuisine or Jenny Craig meals), and eat them before you go out. And bring healthy snacks to work so you’ll have a better alternative to cookies and candy that will be brought in.
  • Plan to exercise. Make it an appointment in your calendar. If you can, make it early in your day, so you can feel good about getting your day off to a great start. And also try to find an exercise partner. If you have someone counting on you to walk, run, bike or whatever, you’re both going to benefit, and it will be more fun to work out.
  • Start a new family tradition: the family holiday walk. If everyone goes for a walk, conversation will make it fun and you’ll all be away from food and burning calories.
  • Keep portions reasonable. This is where a prescribed appetite suppressant like phentermine can help. Plus, phentermine also gives most patients energy, so workouts are easier as well.
  • Limit alcohol. Too much alcohol can make you forget about your weight loss and fitness plan. If you do drink, nurse one lower-calorie drink (like a shot of liquor with diet soda). And alcohol has calories, too. Be sure to count it in your daily intake.
  • Never arrive at a party hungry! Eat your healthy food before you go, and drink lots of water before and during the party.
  • If you slip up one day, don’t give up. One day will not ruin your plan. Just begin with a fresh start the next morning.

 

Losing Weight Over The Holidays

 

 

Filed Under: Behavior Tagged With: holiday eating, holidays, lose weight

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