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Holiday
Tips To Avoid The Bulge
by Karen Jashinsky
The holidays are fast approaching and this usually
means lots of snacking and munching on “not so good for you” things
that might lurk in your Pumpkin pie, stuffing, eggnog, desserts,
and more. Holiday time doesn’t have to equal weight gain. Lucky
for you and your family, there are ways to still enjoy some of your
favorite foods if you just apply a little health conscious creativity.
Get the Calories Before They Get
You
Baked goods are the cornerstone of a great Holiday meal, but
many recipes include ingredients that can dramatically increase
the fat and calorie count in a particular item. With the following
healthy substitutions, your family and friends won’t even know the
difference!
Butter, margarine, shortening or oil in baked goods
- Applesauce or prune puree for half of the called-for butter,
shortening or oil. If a recipe calls for a cup of oil, use 3/4 or
2/3 of a cup instead. If making a sweet bread or cake, cut the oil
in half and replace it with pureed plums or prunes, mashed banana,
applesauce, or canned pumpkin. Use Cooking spray or nonstick pans
instead of greasing the dish or pan with butter or oil.
Eggs - Instead of one large egg, try two large
egg whites. If a recipe calls for two or more eggs, you can use
one whole egg and increase the egg whites.
Milk - Use skim milk or reduced fat milk. If baking, use
light cream. Cream Cheese Fat-free or low-fat cream cheese or low-fat
cottage cheese pureed until smooth. Keep in mind, nonfat cream cheese
will get very “runny” in cake frostings and dips.
Sour Cream - When baking, use one cup of plain
low-fat yogurt instead of one cup of sour cream. If you're baking
something sweet, you can use nonfat sour cream. Nuts If you add
nuts to a recipe, reduce the quantity and make sure to toast them.
This helps bring out the flavor with fewer calories.
Flour - When cooking with all-purpose flour,
use half of the usual amount. Then complete the recipe with whole-wheat
flour, an excellent source of fiber. (If the flavor seems a little
strong, you can cut back a bit on the whole-wheat flour.)
Portion Control - Period. Just because you’ve
substituted healthier ingredients doesn’t mean you can indulge in
huge portions of cake or 5 pieces of bread. Usually a fist or palm
is a good gauge of a proper serving.
Distance Makes the Heart Grow Healthier - Don’t
leave the food sitting in front of you when the meal is over. Even
better, you can leave it in the kitchen and serve buffet style so
everyone has to get up to get more. It’ll make everyone think twice
before going for seconds!
Exercise, Exercise, Exercise - It may seem
like a no-brainer, but don’t forget to exercise during the holidays!
We’re not necessarily saying calisthenics around the dining room
table. Take a walk around the block after dinner. Remember, it takes
hours of walking to burn off one piece of cake. And, don’t leave
the kids behind. Take the whole family. Make it a game or just use
the time to talk, bond, and make your Holiday that much more special.
About the author
Karen Jashinsky
is a certified personal trainer currently developing a teen-only
gym called O2 Max Fitness, scheduled to open fall 2006. In the meantime
Karen offers teen training workshops and nutrition (private and
semi private) at “At Your Side-Private Exercise” (located on Robertson
Blvd. between Olympic and Wilshire).
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