Thursday, November 17, 2011

Holiday Meal Tips and Lightened Up Favorites

Whether you count, calories, carbs, points, or minutes until your next meal, Thanksgiving can be the beginning of a tricky time for people trying to live a healthy lifestyle.  Family and social events are more heavily centered around food this time of year than any other in the western calendar.  It's not that just that food is available, food is pushed at us from all directions.  Food is given as gifts and displays of affection and when that happens it can be difficult to refuse.

Next week will begin my fourth holiday season of weight loss and with a little planning and will power it will become my fourth holiday season to shed pounds between Thanksgiving and the New Year.  It is not always easy, much of my holiday stress comes from thinking about what I need to do to avoid temptations.

I have a couple of mantras I like to keep in mind to help me say no to food I haven't planned for:  "Nothing tastes as good as losing weight feels."  This is not always true. I have had a handful of foods that tasted so good my toes curled and my eyes got misty.  The chances of a day old cookie in the break room being too good to pass up, are slim to none.  "If I don't know what I'm missing, I don't know what I'm missing."  Simple as that.  There is no way to over indulge in a baked good that I don't try in the first place.  Finally, "I have rarely regretted not eating something but I have frequently regretted something I ate."  This can run the gamut from stomach discomfort to nagging guilt and I would prefer to avoid all regret.

Over the last few years my husband and I have come up with some techniques to get through a holiday meal without derailing spectacularly.  Last night we discussed a few of them so I could share our tips but also to get ready ourselves.

1A. Plan Ahead.  I like to scope out what assignments everyone has and find out the recipes they are using.  This can be an easy casual conversation since most people like to recipe swap anyway.  When I am given a food assignment I always make something I know I will be comfortable eating.  "Pumpkin Pie? Sure no problem."  Then I choose a lighter version and just show up (see the yummy pie recipe below).

1B. Keep Planning. Planing ahead also includes mapping out the entire day's menu.  This may sound a bit boring but once I know what I want to eat and the quantity I have a much easier time relaxing and enjoying being with friends and family.  This is also a time to think about which foods I really want to have on my holiday plate and those I can live without.  Planning in advance helps me look forward to the meal and ignore things that I haven't planned for. Without a good plan in place I may wind up spending the evening having a staring contest with plate of puffed dough appetizers. And losing.

2. Eat.  It is super important to eat light meals and snacks on the day of a large holiday dinner.  Showing up famished is a good way to kiss your best intentions good bye.  We like to have a nice filling breakfast, probably oatmeal, and a light lunch of soup with fruits and veggies on the side.  I also tend to turn into a bit of an anxious maniac when my blood sugar gets too low, not the person I want to be on a day of celebrating. "Hangry" anyone?

3. Measure your food. My husband and I are not at all shy about showing up to a holiday dinner with our food scale and some measuring cups.  Since I already have a plan of what I will be eating I like to have a couple of tools available to keep me honest.  We just pop into the kitchen and measure out some turkey, bread, potatoes, stuffing, or whatever else we are going to eat and casually return to the table.  Half the time I don't think people even notice.  If this sounds completely ridiculous there are other ways to eyeball food portions.  You can find some here.

4. When you are done, be done.  One of the hardest things about a holiday meal can be ending the meal.  I have to work to tune out food that is still sitting on the table begging to be nibbled.  One thing I like to do is take seconds of whatever salad, plain vegetable, or fruit is available.  By choosing these light foods I can continue to munch knowing I am not continuing to load up on calories.  These foods also help, ahem, move out the heavier ones later.  If paper napkins are being used I might just plop my napkin on my plate or if others are winding down it is always polite to offer to clear the table.

5. Don't be in the kitchen alone!  This is one of those bad news situations that should be avoided entirely.  The kitchen is where all the tidbits that you so studiously planed to avoid are waiting to sing you their siren song.  Just don't go there!

6. Finally, EAT DESSERT!  I would never have been successful losing weight if it meant giving up dessert.  My husband and I used to relish telling people that we ate ice cream every night (slow churned style that we measured).  When it comes to holidays I've got to have some dessert and that is what the plan is for.  I like to bring a dessert that we share with everyone but know how many points or calories a serving will be.  This year I am making a pumpkin pie with all the flavor and texture of a traditional pie but less fat, calories, and sugar.  Once I top it with a dollop of whipped topping and some nutmeg I'll be in pie heaven!

I really hope this shows some ways of looking forward to next week's holiday feast without throwing in the towel on your health goals.  Remember also, if you slip there is no reason to get down on yourself.  The day after Thanksgiving is a great day to get right back on the wagon!

Slimmed down holiday favorites:

Green Bean Casserole - Lightened Up!
This is a lightened up version of the traditional green bean casserole found on the back of the Campbell's soup can.  All the same flavors and textures just less fat and calories.

8 cups of cut frozen or fresh green beans
2 cans of 98% fat-free, low sodium Cream of Mushroom Soup
1 cup fat-free milk
1 cup of chopped sweet yellow onion
2 tsp low-sodium soy sauce
1 cup French Fried Onions
black pepper and salt - to taste

Stir soup, milk, soy sauce, pepper, beans and 1 cup sauteed onions in 3-qt. casserole.
Bake at 350 degrees F. for 25 min. or until hot. Stir.
Top with fried onions. Bake for 5 min. more.

Pumpkin Pie with Graham Cracker Crust - from
Our take on this Thanksgiving classic features a light graham cracker crust. The filling is custardy and rich, with just a hint of spice.

3 oz reduced-fat cinnamon graham crackers (about 5 1/2 sheets)
1 TB packed light brown sugar
2 TB regular butter, melted
2 Lg egg whites
1 Lg egg
1/2 cup dark brown sugar
1/4 tsp salt
2 tsp pumpkin pie spice
1 cup canned pumpkin
1/2 cup fat-free evaporated milk
1/4 cup lite whipped topping

  • Directions
  • Position rack in middle of oven. Preheat oven to 350ºF.
  • *In the past I have purchased a pre-made reduced-fat graham cracker crust and skipped this first part entirely. Place graham crackers and light brown sugar in a food processor; process into crumbs (or smash into crumbs in a sealed plastic food bag with a rolling pin). Spoon crumbs into a small bowl; add melted butter and combine with fingers into a coarse meal. Distribute crumbs evenly on bottom and up sides of an un-greased 9-inch pie plate. Chill for 30 minutes before baking. Bake until crust starts to turn golden, about 8 to 10 minutes; remove from oven and let cool.
  • Meanwhile, in a large bowl, using an electric mixer, whip egg whites until frothy; fold in egg, dark brown sugar, salt, pumpkin pie spice, canned pumpkin and evaporated milk. Beat pumpkin custard until smooth and pour into pie shell. Bake until a knife inserted in center comes out clean, about 45 to 55 minutes. Slice into 8 pieces, top each piece with 1/2 tablespoon of whipped topping and serve warm or at room temperature. Yields 1 slice per serving.

Mashed Potatoes with Cauliflower
I can't remember where I first heard this trick but when I tried it I was hooked.  Cauliflower is an awesome nutrient-dense veggie, and it blends perfectly into mashed potatoes. Once everything is seasoned and whipped together it tastes just like you expect light fluffy potatoes to taste.

1 medium head of cauliflower - quartered
1 1/2 pounds of potatoes - washed, halved and peeled if desired
1/4 cup of Smart Balance 67% buttery spread
4 garlic cloves - peeled
2 rosemary sprigs

  1. Bring a large pot of water to a boil and drop in rosemary sprigs, garlic cloves, and potato halves.
  2. When potatoes begin to soften drop in quarters of cauliflower.
  3. Continue boiling until the potatoes are softened and can be easily cut with a butter knife.
  4. Drain water and remove rosemary sprigs.  Then prepare as you would normal mashed potatoes or follow the remaining steps for a lighter version.
  5. Add butter substitute and mash or whip potatoes and cauliflower until they are the desired consistency.
  6. Season with salt to taste. If they need additional moisture add small amounts of fat free chicken broth as desired.
Cranberry Sauce
This is not a formal recipe but here is basically how I make my cranberry sauce at home.

Dump a bag of fresh cleaned berries into a large sauce pan.
Add about 2 cups of water, and 1/2 cup of Splenda (or Truvia or other sugar substitute).
Heat on medium heat until the berries get all squishy and start to break down.
Add water as needed to maintain a loose consistency.
Add additional Splenda to increase sweetness if desired.
Mix in between 1 to 2 tablespoons of orange zest.
Once the sauce is bubbling happily add 2 tsp of tapioca to thicken and let bubble a few minutes longer.  - Be careful of any splatter as this mixture can be extremely hot.
Allow to cool before serving or storing.  If it is not thick enough add a bit more tapioca and return to a boil for a few additional minutes.

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