Better Is the New Perfect

13 Holiday Survival Tips from Nutrition Pros

It’s baaaack! The holiday season is fun, but overeating, drinking too much, and skimping on sleep is draining. I speak from experience, of course, as my own self-care often takes a backseat to entertaining, cleaning, and shopping for gifts. If you’re in the same boat, read on for 13 holiday survival tips from nutrition pros to help you thrive and stay energized.

Place setting Lenox china with holly and gold rim on table decorated for the holidays.

What to do when you struggle with the urge to overeat holiday foods

Ellie Krieger, MS RDN, TV personality and award-winning cookbook author:

At a holiday buffet, before you dig in, scan and plan. Check out everything that is being served and decide which options look best to you and which to pass up. Grab a plate and fill it mostly with healthy options (vegetables like crudite and salads, and healthy proteins like shrimp cocktail or chicken skewers) plus small portions of one or two must-have indulgent dishes. This way you will leave the party satisfied, not overstuffed.

Lindsay Livingston, RD, blogger at www.theleangreenbean.com:

Don’t put holiday foods off limits. In my experience it only serves to make you want them more. Instead, focus on moderation, and when you do choose to indulge, make sure you’re not doing it mindlessly. Sit down, focus on what you’re eating, chew slowly and enjoy the treat! You may find you’ll be completely satisfied with just a small amount!

decorated holiday cookies

Toby Amidor, MS, RD, author of The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Prep, Grab, and Go:

The holidays are filled with all kinds of delicious food. Instead of going to any extreme– whether it’s avoiding everything or indulging in it all — choose two or three high-calorie dishes that you really love and serve yourself two heaping tablespoons of each. This way you can enjoy the amazing holiday food without feeling guilty for going overboard.

Katie Morford, MS, RD, blogger at Mom’s Kitchen Handbook:

For me, overdoing it leads to less enjoyment, not more, since it inevitably ends with a belly ache or a hangover. Yuck. I definitely indulge in holiday treats, but I’m choosy about which ones, and I keep the portions moderate. I also keep tabs on the cocktails, because it’s easy to lose track. I sometimes try to kill two birds with one stone and combine my exercise with holiday socializing, such as taking a walk with family after a holiday brunch, going ice skating with the kids, or taking the sled out for a spin.

Dawn Jackson Blatner, RDN, author of The Superfood Swap:

I still enjoy my favorite holiday desserts on actual holidays, but for all the days in-between, I satisfy my sweet tooth with dessert flavored teas. They have no calories and come in all sorts of delish seasonal flavors. Right now I’m loving: Chocolate mint, apple cinnamon and gingerbread. Do they really taste like dessert? No. Do they help control my sweet tooth? Yes. Plus, dessert teas make a great host/hostess gift!

Don’t be afraid to say no to holiday activities that are particularly stressful!

glass of tea with no milk and a mint sprig

How to take a break from holiday stress

Hillary Wright, MEd, RD, LDN, Director of Nutrition, The Domar Center for Mind Body Health:

Don’t be afraid to say no. It’s not necessary to attend every holiday event you’re invited to, nor is it your responsibility to host a party if it’s too much for you. Saying no allows you more time to relax, sleep, exercise, and cook healthy foods, and to get other holiday tasks accomplished. Plus, when you avoid some seasonal parties, you’ll probably eat fewer higher-calorie foods during December.

woman drinking coffee

Bonnie Taub-Dix, MS, RD, owner, BetterThanDieting.com, and author of Read It Before You Eat It:

To beat stress I highly recommend taking a bath with a side of candles and music. When was the last time you took to the tub? We all lead such hectic lives that often include a quick dip in and out of the shower in the morning before moving on to a busy day. By taking the time to submerge in warm water, you’ll sooth sore muscles and relax your mind. You’re worth this indulgent break!

Janice Bissex, MS, RDN, Cookbook Author and Holistic Cannabis Pracitioner at JannabisWellness.com:

To reduce stress, get outside every day during the holidays for a brisk walk. Bundle up if you need to and get moving! I also suggest yoga, whether it’s power yoga or more of a meditative class.

mandarin orange, cinnamon stick, and pine tree sprig

What to do when your eating is out control

Sally Kuzemchak, MS, RD, blogger at Real Mom Nutrition:

Make your home a safe haven. You can’t control what will be at parties, at your in-law’s house, or at the office. You know there will be dishes of candies and plates of cookies and buffets of rich foods and generally loads of goodies elsewhere. At home, make tempting healthy foods, like washed whole fruit, readily available–the fruit bowl on the counter is truly effective!

Joan Salge Blake, EdD, RDN, Clinical Associate Professor, Boston University and author of Nutrition & You:

Move up the holiday dinners to earlier in the day. Having your bigger meal during the earlier part of the day can help you avoid becoming so ravenous at the end of the day that you end up eating anything that isn’t moving. Eating earlier means you can also go for a walk after the meal, and before the sun sets.

Elisa Zied, MS, CDN, author of Younger Next Week:

How I survive and thrive during the holidays is by trying to stick to my regular eating and fitness routine as often as possible. When I treat myself, I keep the portion of indulgences such as cookies, cake and chocolate small. I also keep guilt out of the equation, because it’s a useless emotion. I also make sure to exercise during the holidays—and try to engage family and friends in physical activities so we can stay fit together. I walk outside often, even if it’s chilly, and try to fit in things like stair climbing, jumping jacks, lunges, squats and crunches whenever I can. Staying active aids digestion, keeps me feeling energized and strong and keeps stress at bay. It also helps me feel more productive and stokes my creativity so I can write better.

mother and young son playing in the snow

How to drink less alcohol during the holidays

Kathleen Zelman, MPH, RD, Director of Nutrition, WebMD:

Nobody has to know what you’re drinking. Alternate every alcoholic drink with a mocktail, such as sparkling water with sliced lime. When a drink looks like a cocktail, no one notices, and at the end of the night you will have reduced your alcohol and calorie intake by half. The best part is that you wake up in the morning feeling terrific because you didn’t ‘tie one on,’ and looking good because you’re well-hydrated. It’s a win-win!

Get: 13 Delicious Mocktail Recipes

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Rebecca Scritchfield, MA, RDN, HFS, author of Body Kindness:

Forgive yourself! Just like every other human, you sometimes make mistakes. We tend to feel guilty over things we would tell our friends is no big deal. Let all the comfort, joy, and happiness in during the holidays; savor the moment and leave your calorie counters at home. Count hugs and special memories instead!

What to Do When You Fail at Meal Prep

October 17, 2017
ewardrd
5 comments
cannedfoods, dinner, easyrecipes, mealprep, TobyAmidor

Confession: My idea of meal prep is making a double batch of chili. I know that I should prepare more food on Saturdays and Sundays for the week ahead, but I can’t get myself to devote the time to that task, however worthy. I am good at stocking my kitchen with nutritious foods and making healthy meals and snacks, so I figure I’m doing something right. Still, getting advice from a pro about what to do when you fail at meal prep couldn’t hurt.

HealthyMealPrep_FINALCOVER

Why Should I Meal-Prep?

In my quest to improve my meal prep skills, I headed for Toby Amidor’s latest creation, The Healthy Meal Prep Cookbook. Not only does this registered dietitian/nutritionist and working single mother of three prepare delicious and nutritious food ahead of time, she found the energy to write about it so that we can, too.

According to Toby, you (and I) should invest in meal prep because it saves time and money; it’s easier to control portions, which helps promote weight control; and you’ll avoid take-out food and processed products to get a meal on the table fast.

If you’ve never prepped meals before or want to be better at it, you can’t go wrong with The Healthy Meal Prep Cookbook. There are more than 100 recipes to choose from, designed with simple-to-find ingredients, including Apple Walnut Loaf, Slow-Cooker Three Bean Chili, Arugula Salad with Salmon, and Mason Jar Key Lime Parfaits.

Have I mentioned the two-week meal plans for those interested in Clean Eating, Weight Loss, and Muscle Building? You’ll have no excuse not to shop for nutritious foods when you see Toby’s detailed ingredient lists to make following these plans a breeze.

Check out Toby Amidor’s blog!

Now, that’s some kind of meal prep! Doesn’t this look delicious? (Photo courtesy of Nat & Cody Gantz)

Don’t let these meal prep myths hold you back from trying to do better!

Easy, Healthy, and Delicious Recipes

Even if don’t completely embrace meal prep, nobody’s stopping you from enjoying Toby’s delicious recipes. That’s what I do! I’ve read The Healthy Meal Prep Cookbook, nodding my head in agreement at what Toby recommends, but the fact remains that while I like the idea of having meals ready to eat at a moment’s notice, I prefer more flexibility at meal time. (Read: I am in no way as organized as Toby.)

I have been feeding a family of five for years, so I do have some kitchen skills, which I allude to at the beginning of this post. I mostly know what I’m making during the week, and I shop regularly for food so I always have nutritious ingredients on hand.

17 Meals You Can Make in Less Than 5 Minutes

Here are some of my favorite “fast food” ideas.

Breakfast/Snack

• Top a 2-ounce whole-wheat bagel with 2 tablespoons peanut butter, almond butter, or sunflower seed butter. Serve with 8 ounces 1% low-fat milk or fortified soy milk, and fruit.

• Spread 2 slices whole grain bread with 2 tablespoons sunflower seed butter, and top with 1 small banana, sliced, or 2 tablespoons raisins.

• Scramble 2 eggs and divide equally between a small whole-wheat pita pocket that’s been cut in half. Add salsa, a handful of spinach, and 1⁄4 cup shredded reduced-fat cheese, if desired. Pair with 8 ounces milk or fortified soy milk.

• Scramble 2 eggs with 1⁄4 cup diced mushrooms, and 1⁄4 cup shredded reduced-fat cheddar cheese. Serve with 2 slices whole-wheat toast, and fruit.

• Pair 1 hard-cooked egg with 8 ounces low-fat yogurt, 1 slice whole-grain toast, and fruit.

• Halve a cantaloupe or honeydew melon, remove the seeds, and fill with 1 cup cottage cheese or low-fat yogurt. Serve with a whole wheat roll.

Lunch/Dinner

• Microwave a medium white potato. Scoop out the insides and mix with 1 cup cottage cheese. Return the filling to the potato skins and warm in the microwave. Add a green salad.

• Top 1 whole-wheat pita round covered with tomato sauce with sliced part-skim mozzarella cheese. Broil until cheese melts. Serve with 8 ounces 100% orange juice.

• Make a quick quesadilla using two whole-wheat 7-inch sandwich wraps, 2 ounces chopped leftover chicken, and 1 ounce Monterey Jack cheese. Grill in a skillet. Enjoy with fruit.

• In a bowl, layer 1 cup cooked whole-grain couscous, 1 cup cooked vegetables, and 4 ounces cooked leftover salmon, or canned or pouched salmon.

• Arrange 4 ounces canned or pouched, drained tuna, 10 whole-grain crackers, and sliced red bell pepper, and enjoy.

haddock topped with chopped tomatoes on plate

My go-to fish meal: breaded haddock topped with a can of undrained chopped tomatoes and dried parsley with vegetables and whole grain bread. That’s dinner!

• Mix 1 cup canned reduced-sodium lentil soup and 1 cup cooked pasta or other leftover cooked grain such as farro, brown rice, freekeh, or quinoa. Serve with 8 ounces milk or fortified soy milk and fruit.

• Combine 1 cup canned white beans, drained, with 1 tablespoon olive oil and 4 ounces peeled and raw shrimp in a skillet. Cook until shrimp are pink. Serve with fruit or vegetables.

• Saute 1⁄2 pound 100% ground skinless turkey breast meat or 95% lean ground beef with chopped onions and 1⁄2 teaspoon ground cumin. Spoon cooked meat equally onto 2 whole-wheat tortillas along with chopped tomato, lettuce, and plain yogurt. (This dish serves two.) Serve with fruit or vegetables.

• Coat 4 ounces thinly sliced chicken breasts or tenders with flour. Heat 1 tablespoon canola oil in a medium skillet over medium heat. Cook chicken for about two minutes on each side. Place chicken on a whole-wheat sandwich bun and garnish with tomato and lettuce, and avocado, if desired. Serve with 8 ounces milk and a piece of fruit.

• Quick fried rice: Heat 2 teaspoons canola oil in a medium skillet. Add 1 cup cold cooked white or brown rice, 1⁄4 cup chopped onion, 1⁄4 cup cooked peas or diced carrots or both, and 2 beaten eggs. Toss the entire mixture until the egg is cooked. Season with a dash of low-sodium soy sauce. Serve with fresh fruit.

• Place 4 ounces cooked shrimp, canned or pouch tuna, cooked or pouch salmon, cottage cheese, or tofu, on top of 2 cups chopped leafy greens and 1⁄2 cup grape tomatoes. Top with a mixture of 2 teaspoons olive oil and balsamic vinegar. Serve with whole-grain bread or roll.

5 Stress-Free Family Meals

How to Shop for Must-Have Kitchen Staples

Whether or not you plan your meals out to the last green bean, it’s a good idea to have nutritious foods on hand to rustle up healthy meals and snacks in minutes. Here’s a list that you can tailor to your needs.

cottage cheese, eggs, greek yogurt, beets, tofu

A few must-have items from my refrigerator.

Refrigerator/Freezer Items

• Eggs

• Plain yogurt, Greek or regular

• Boneless, skinless chicken breasts

• Grated hard cheese, such as cheddar and Monterey Jack

• 95% lean ground beef

• Ground 100% turkey breast meat

• Low-fat cottage cheese

• Milk

• Tofu

edamame, frozen shrimp, frozen wild blueberries, frozen channa masala

Frozen staples to keep on hand for healthy meals.

How to take steps to get better at meal planning.

• Frozen fish fillets, frozen shrimp

• Frozen plain fruit and fruit canned in its own juice

• Frozen plain vegetables and no-salt added canned vegetables

Recipe: Tuna Burgers with Smashed Avocado and Tomato are ready in 20 minutes!

Pantry Items

• Canned or pouched tuna or salmon

• Canned diced tomatoes

• Canned pineapple

• Canned beans, such as garbanzo, black beans, and cannelloni

• Whole grain cereal, bread (such as pita and Naan), and grains, such as pasta, quinoa, and freekeh

• Pasta (marinara) sauce and pizza sauce

• Peanuts, pistachios, almonds, walnuts, cashews

• Dried fruit, such as California raisins

• Peanut butter, almond butter or sunflower seed butter

Recipe: It takes just 5 minutes to make No-Bake Peanut Butter Cereal Bars!

canned tomatoes, beans, tuna fish, peanut butter, tomato sauce, pouched salmon

I couldn’t get by without foods from cans, jars, and pouches!

Maple Walnut Pumpkin Donuts

I love coffee-shop donuts as much as the next person, and maybe more. I don’t eat them very often because while they taste good going down, donuts usually bother my stomach afterwards. When I crave a hunk of sugary fried dough, I turn to baked Maple Walnut Pumpkin Donuts instead because they offer way more – and far less – than typical coffee shop choices.

Maple Walnut Pumpkin Donuts are a better choice for donut-lovers.

Maple pumpkin donuts with nuts are healthier

Donuts, including all the variations on pumpkin and maple offered at supermarkets, convenience stores, and coffee shops, supply little in the way of nutrition. Most store-bought donuts are fried, which jacks up the calorie and fat content.

Here’s how one of my maple walnut pumpkin donuts stacks up to a vanilla frosted donut (the closest I could find to my donut for the sake of comparison) from a national coffee shop chain.

My better-for-you version has:

• 212 calories versus 270 calories in the commercial donut.

• 1/3 the saturated fat.

• 3 times the dietary fiber, thanks to whole wheat flour and canned pumpkin puree

• 64% of the Daily Value (DV) for vitamin A, primarily from pumpkin.

• Nearly 900 milligrams of potassium, about 20% to 30% of what most adults need for the entire day, largely from the pumpkin.

•1 serving of whole grains (Experts recommend at least 3 servings of whole grains daily.)

Donuts are not generally known for their health benefits, but this recipe is different. It’s good to know that you’re getting so much in the way of nutrition along with great taste.

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Maple Walnut Pumpkin Donuts

These baked maple walnut pumpkin donuts are delicious and nutritious.

Prep Time10

Cook Time15

Total Time25

Course: Breakfast

Cuisine: American

Keyword: donutswithnuts, healthydonuts, maplewalnut, pumpkindonuts

Servings: 12

Calories: 212kcal

Author: ewardrd

Ingredients

1 1/2 cups whole wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger
2 large eggs
1 cup plain canned pumpkin puree
1/2 cup + 2 tablespoons pure maple syrup
1 teaspoon pure vanilla extract
3/4 cup plain fat-free Greek yogurt
2 tablespoons canola oil
1 cup powdered sugar
2 tablespoons milk
1/2 cup finely chopped walnuts

Instructions

Preheat oven to 350˚F. Coat two standard donut pans with cooking spray.
In a large bowl, combine the flour, baking soda, salt, cinnamon, nutmeg, and ginger.
In a medium bowl, whisk the eggs, and add the pumpkin, 1/2 cup of the maple syrup, vanilla, yogurt, and oil. Mix until well combined.
Add the pumpkin mixture to the dry ingredients and stir until combined. Don’t overmix.
Spoon the batter into the donut pans, filling to about 1/4″ shy of the rim, and making sure the center post is clear.
Bake for 12 to 14 minutes. Remove donuts from oven and allow to cool in the pan for 5 minutes on a wire rack. Remove donuts from pan and cool further.
To make the glaze, sift the powdered sugar into a small bowl. Add the 2 tablespoons of maple syrup and the milk and stir until smooth. Frost each donut and top with chopped walnuts.
NOTE: For less added sugar, omit the glaze, and add the walnuts to the batter. If desired, coat warm donuts in maple sugar or a sugar-cinnamon mixture.

Notes

Per donut: 212 calories; 7 grams fat (1 gram saturated fat); 36 milligrams cholesterol; 220 milligrams sodium; 35 grams carbohydrate; 3 grams fiber; 5 grams protein

maple walnut pumpkin donuts on a wire rack.

For less added sugar, skip the glaze and add the nuts to the donut batter.

Can’t get enough pumpkin? Try this Pumpkin Spice Smoothie and these Pumpkin Muffins with Almond Flour.

Wild Blueberries: Small But Fierce

A few years ago, I went on one on the best work trips of my life. I drove five hours to northern Maine to learn more about small, but fierce, wild blueberries. I already knew wild blueberries were delicious, and I learned a lot more about wild blueberries’ benefits when I saw for myself how they are grown, harvested, and packaged.

Note: The Wild Blueberry Commission sponsored my trip, and I thank them because I’ve never forgotten it.

Tough weather conditions actually produce delicious and nutritious wild blueberries! (Photo courtesy of Wild Blueberry Commission.)

How wild blueberries grow

If wild blueberries had a theme song it would have to be “What Doesn’t Kill You Makes You Stronger.”

Wild blueberry plants are tough. Any living thing that’s been thriving for 10,000 years in a desolate location called The Barrens of Maine, and in Eastern Canada and Quebec, is hardy stock. Wild blueberries love the thin, acidic soil found in such cold, harsh climates. Go figure!

Unlike the larger, cultivated blueberries that are available fresh and frozen, it’s not possible to plant wild blueberry plants, which grow low to the ground. Wild blueberries spread naturally, and they have never been modified by humans.

Wild blueberries ready for harvesting. (Photo courtesy of Wild Blueberry Commission.)

The nutrition benefits of wild blueberries vs. cultivated blueberries

Are wild blueberries better for you?

A cup of either type of blueberries qualifies as a serving of fruit. Wild blueberries, and their larger, cultivated cousins supply good nutrition, including fiber, vitamins, and minerals. In addition, the skin on both types of blueberries provide beneficial plant compounds called phytonutrients.

Eating foods rich in phytonutrients helps support brain health. Phytonutrient intake is also linked to a reduced risk for heart disease, cancer, and other chronic health conditions. Wild blueberries are smaller than the cultivated kind, so you get more of the skin in a serving, and a greater number and variety of phytonutrients.

Larger, cultivated blueberries are bred for a certain sweetness and size. In addition, they must be able to withstand shipping. Wild blueberries are highly perishable, and once picked, nearly every single berry is frozen individually within about 24 hours. Freezing wild blueberries right after harvesting preserves their taste, and their nutrition, which is the same as fresh wild blueberries.

Freezing these delectable dark blue berries means there’s enough to feed my year-round obsession! Here are some ways I enjoy frozen wild blueberries:

• Microwave 1 cup for 50 seconds, then mix with plain Greek yogurt. No sugar necessary!

• I swap them for raisins in this recipe.

• I make a Wild Blueberry, Bean, and Beet Smoothie.

You’re probably wondering: beans in a smoothie? I wanted a smoothie that was different than what I usually make and was a mixture of wild blueberries and vegetables (beans are vegetables, too). You can leave the beans out if you think they are too weird, but trust, me, you can’t taste them, and they add fiber and other nutrients.

Pro Tip

Rim the glass to dress up the drink, especially if you’re serving it as an alternative to cocktails. Combine 2 tablespoons of sugar with 1 to 2 teaspoons of beet juice in a small bowl. Invert the rim of the glass into the sugar mixture, rotating to cover the rim. Shake off the excess sugar.

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