Healthier Holidays- 5 Holiday “ Goodie” options !!

5 Holiday “ Goodie” options you can use to prevent weight gain !!

Perhaps you are a hair dresser , manicurist , accountant , dog groomer , teacher or ? You just may be a super nice person whose friends and clients love bringing them lots of sticky sweet holiday goodies?

In the past I’ve succumbed to those gifts and goodies. Often just a few bites turn into nibbling up the whole tray ! Know that experience ? So what to do ? Here are five strategies I’ve suggested to my clients.

Of course you never want to appear ungracious. Therefore start discussions well before the holiday baking and buying blitzes begin . Talk about your lifestyle changes and how they are helping you . Ideally you are working toward a long term healthier lifestyle ! State that you are giving up holiday cookies and desserts. To claify, you can mention that you are focusing on self care. Body lotions ..spa products..aromatherapy etc wish listm Hint hint!


2) If people still bring you plates or bins of cookies / pies and cakes , don’t even unwrap them!
For many of us even a few bites are dangerous ! Sugar can be as addictive as crack cocaine and you don’t want it lying around. Decide ahead of time what charity or site you will choose for donations. Find a church , community or homeless center in your neighborhood! Take ALL food gifts there.

3) Some are thoughtful enough to ask what you’d like. Tell them nuts ( which you can eat mindfully in small quantities ) or a fruit basket. You might even suggest a a fruit /veggie and cheese platter.These are healthier options and very nice for sharing.

5) You may be asked to bring something to a gathering or potluck.
Choose a healthy option to share!

I’ve learned to make delicious and tasty Protein balls. These can combine nuts , raisins and other dried fruit , chia , oats , flax , unsweetened coconut, PB , dark chocolate bits and more . Check my Pinterest  for some awesome recipes most you don’t even have to cook -easy peasy and healthi .

5)I love giving – and getting –
exotic coffees and teas . As long a the the recipient is a coffee or tea drinker ( and i do have friends who aren’t ) it’s a really healthy and thoughtful gift! You can even let slip that you love green teas or herbal teas or immune boosting teas or that you love your Keureg – your thoughtful clients will get the hint and you will save thousands of calories

HEALTHY OPTIONS I LOVE – SHOP HEALTHY

 

!HEALTHYHOLIDAY

Dr. Donna Goldstein , the developer of the Body Wisdom Lifestyle is a Weight Loss and Lifestyle Strategist who partners with individuals and families worldwide – helping them create healthier , more vibrant lifestyles.. She’s maintained her own 70 lb. weight loss for 10 years . Book your complementary consult at
Www.bodywisdombydrdonna.com .

10 tips for a Healthy Thanksgiving

BodyWisdomByDrDonna

10 tips for a Healthy Thanksgiving

Body Wisdom by Dr. Donna Goldstein

 

1. EAT BREAKFAST AND LUNCH AND YOUR HEALTHY SNACK AS YOU WOULD DO EVERYDAY.

Start the day with a hearty breakfast and have lunch with in between healthy snacks as you normally do. This tip is fundamental for a healthy holiday experience and will prevent you from showing up at dinner starving. It will help you make good choices.

2. WHEN COOKING, CHOOSE HEALTHY PRODUCTS AND RECIPES.

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If you are cooking, there are many ways to create healthier Thanksgiving dishes. Cauliflower is a good substitute for mashed potatoes. Sweet potatoes don’t require marshmallows or tons of butter. You can easily cook any veggie with veggie broth, adding some herbs and garlic. For cranberries sauce you can transform it to a cranberry salad. One great tip is to avoid eating the turkey skin, or avoid the turkey completely! If you are offering a vegan Thanksgiving menu, you can be creative and replace meat with many vegan meat substitutes and fruits and vegetables.

3. EAT YOUR RAINBOW OF VEGGIES FIRST.

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This is a great tip for an everyday occasion but specially the holidays. Before reaching for the tempting stuff, fill two-thirds of your plate with a rainbow of vegetables, will it will keep you from indulging in unhealthy food.

4. STICK TO HEALTHY PORTIONS AND HEALTHY ‘TASTES’.

If you have the option, choose a salad plate for the night and fill two-thirds with vegetables. Complete the plate with protein and leave a small corner to indulge yourself, and have a bite or taste of that pie if you choose.

5. DRINK WATER.

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The body often mistakes thirst with hunger, be hydrated and start drinking plenty of water starting the day before. During your meal choose water or sparkling water over sodas and alcohol. If you want to have a glass of wine, think in advance when you will enjoy it most, with the appetizers or at dinner time and choose water or tea the rest of the day. You can also use this opportunity to drink one of your teas.

thanksgiving
A great alternative to drinking soda or alcohol this holiday.

6. TAKE CARE OF THAT SWEET TOOTH – EAT MORE FRUITS AND LESS PIE.

Here comes the moment of truth for everyone with a sweet tooth out there! The good news is that you don’t have to avoid dessert altogether. If you’ve eaten a healthy meal, eat the fruit first so you don’t crave so much and then have a small piece or taste of pie!

7. BE ACTIVE AND CHOOSE OUTDOOR ACTIVITIES OVER TV AS QUALITY FAMILY TIME.

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The holiday’s are about spending quality time together as family and friends. Minimize TV time, this is not a quality time together. Be creative and find another family activities. Weather permitting, go for a walk in the neighborhood, dance, keep the kids active by playing soccer or a dance family contest. There are also some table games that can keep you active and away from the buffet table and leftovers!

8. LEAVE THE TABLE OR REMOVE YOUR PLATE ONCE YOU FINISH EATING.

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Simple tip: Once you’re done eating, leave the table or put your plate away. If possible, move to another room and chat and play with family and friends.

9. BE MINDFUL, THANKFUL AND AWARE OF YOUR FOOD CHOICES

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Be aware of and grateful for each component of your healthy meal. Share about the healthy choices that you are making and give thanks for them and the opportunity to spend time with friends and family.

10. COMMIT TO YOUR HEALTHY PATH MOVING FORWARD.

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Thanksgiving is a wonderful time to connect with family and within ourselves. We gather around food giving thanks for all we have and sometimes we tend to over indulge ourselves. Don’t let a Turkey Day binge turn into an “I blew it” binge that lasts till January 1st. Go back on your healthy path the next day! Drink water, have a good night sleep and give thanks! You’ve made it!

WWW.BODYWISDOMBYDRDONNA.COM

 

Cilantro Lime Shrimp Quinoa Bowls

BodyWisdomByDrDonna
CilantroShrimpPrep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes
IngredientsCilantro Lime Quinoa
1 cup quinoa, rinsed and drained (I used rainbow quinoa)
1/2 teaspoon kosher salt
Juice of half a lime
2 tablespoons cilantro, choppedMango Salsa
2 mangos, peeled and diced
2 tablespoons red onion, diced
1 tablespoon cilantro, chopped
1/4 teaspoon chili powder
1/4 teaspoon kosher salt

Cilantro Lime Shrimp
1 pound large shrimp, peeled and deveined
2 teaspoon grapeseed oil or other flavorless oil
salt and pepper to taste
1/2 teaspoon cumin
Juice of half a lime
1 tablespoon cilantro, chopped

Avocado Crema
1/2 of a ripe avocado, peeled and cubed
1/4 cup plain non fat greek yogurt
juice of half a lime
1/4-1/2 teaspoon kosher salt
1/4 teaspoon cumin

Other Ingredients
1 can black beans, rinsed and drained

Instructions

Cilantro Lime Quinoa

  • In a medium sized sauce pan bring the quinoa, 1/2 teaspoon of salt, and 2 cups of water to a boil.
  • Once the quinoa is boiling reduce the heat to medium low, cover with a lid, and let it simmer for 15-20 minutes or until all the liquid is absorbed.
  • Off the heat stir in the lime juice and cilantro.
  • Season with more salt if necessary.

Mango Salsa

  • In a large bowl toss together the diced mangos, red onion, cilantro, chili powder, and salt.
  • Cover and refrigerate until ready to serve.

Avocado Crema

  • In a blender combine all of the ingredients and blend until smooth.
  • Scoop the crema out into a bowl or put it in a squeeze bottle, cover, and refrigerate until ready to serve.

Cilantro Lime Shrimp

  • Season the shrimp with salt, pepper, and the cumin.
  • Heat the oil in a large nonstick or cast iron skillet over medium high heat.
  • When the skillet is hot add in the shrimp.
  • Cook the shrimp for about 2 minutes then flip them over and cook the other side for another 1-2 minutes.
  • At the very end of the cooking squeeze in the juice of half a lime and add in the chopped cilantro.

Assembling the Bowls

  • Fill each bowl with about 1/2 a cup of the cooked quinoa.
  • Top the quinoa with a 1/4 of the shrimp, 1/4 of the black beans, and as much mango salsa and avocado cream as desired.
  • Serve immediately.

BRUSCHETTA EGGPLANT WITH TOFU

BodyWisdomByDrDonna

BruschettaEggplantPREP TIME: 30 MINUTES
COOK TIME: 20 MINUTES
(2 SERVINGS)

Ingredients30 oz Mori-Nu® Silken extra-firm tofu*, cut into ½” cubes
1-½ cups raw, unpeeled eggplant, cut into 1” cubes
1 cup (1-2 medium) plum tomatoes, seeded and chopped
½ cup scallions (3-4 scallions), chopped
2 Tbsp fresh basil leaves, chopped
2 tsp olive oil
¼ tsp garlic powder
1 clove garlic, minced
Non-stick cooking spray
Dash of salt and/or pepper (optional)

Instructions

  • Preheat oven to 400° F. Lightly mist a large (or two medium) non-stick baking sheet with non-stick cooking spray until lightly covered. 
  • Place eggplant and tofu, well-spaced, in a single layer on baking sheet. Lightly drizzle olive oil over eggplant and tofu. Sprinkle on garlic powder. 
  • Bake 7-10 minutes. 
  • Flip and bake an additional 7-10 minutes, or until eggplant is tender when tested with fork. 
  • In large serving bowl, combine tomatoes, scallions, garlic, and basil. 
  • Add eggplant and tofu. 
  • Salt and pepper to taste if desired. 
  • Toss gently to mix. 
  • Serve and enjoy.

Roasted Vegetables

BodyWisdomByDrDonna

Roasted VegetablesPrep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Yield 6 servings

The easiest, simplest, and BEST way to roast vegetables – perfectly tender and packed with so much flavor!

Ingredients

2 cup broccoli florets
2 cups cremini mushrooms
2 cups chopped butternut squash
1 zucchini, sliced and quartered
1 yellow squash, sliced and quartered
1 red bell pepper, chopped
1 red onion, chopped
2 tablespoons olive oil
2 tablespoons balsamic vinegar, or more, to taste
4 cloves garlic, minced
1 1/2 teaspoons dried thyme
Kosher salt and freshly ground black pepper, to taste

Instructions 

  • Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
  • Place broccoli florets, mushrooms, butternut squash, zucchini, squash, bell pepper and onion in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.
  • Place into oven and bake for 12-15 minutes, or until tender.*
  • Serve immediately.

Notes
*Baking time may need to be adjusted depending on the thickness of the vegetables.

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