Ringing in the New Year

All of us look forward to celebrating holidays with family and friends. As we enjoy the festivities New Years Eve, keep the following tips in mind:

1. For every (1) alcoholic drink you have, follow it with (1) glass of water. Police officers will be out in spades willing to pull people over to do sobriety tests. Keep yourself and others out of harms way by monitoring your alcohol level. Make sure you have a designated driver if you decide to drink more than 1-2 drinks.
2. It's OK to indulge in your favorite holiday treats. To help prevent the feeling of over indulging, take stock first of all the goodies laid out on the tables. When you go back for a second pass, pick a couple that look the most tasty and pass on the rest. The best choices always include protein and fiber (veggies, various meats or tofu, and whole wheat chips/breads/etc). 
3. Instead of making the holiday about food or drinks, take part in some of your favorite activities to make the holidays more memorable. It could be splurging at the spa with a friend or taking a hike.

  Make sure and end the year on a positive note spending time with your family and friends.

Satisfying Snacks

We all have times where we wait too long between meals. We end up hungrier and crankier than if we had eaten when we needed it. Here are a few go to snacks to have on hand and bring with you in case this happens:              
  Apple with almond butter  (1 tablespoon)
   Low-fat cottage cheese and a peach or pear
   A hard-boiled egg and a piece of fruit
   Almonds (1⁄3 cup) and dried apricots (1⁄4 cup)
   A yogurt-and-fruit smoothie
   Hummus (1⁄4 cup) and veggies 
   Low-fat greek yogurt, fresh or frozen fruit and honey
   Half a peanut butter and banana sandwich (1 tablespoon peanut butter)
***Make sure you always have a little protein to help keep you satisfied.****

Benefits of Greek Yogurt

Need a healthy substitute for dips, sauces, etc? Try Greek yogurt. My favorite is Fage non-fat or 2% Plain Greek yogurt. It has 2x the amount of protein as regular yogurt and is also full of healthy probiotics, calcium, and vitamins B6 & B12. It's also low in fat and calories. Try adding frozen fruit and honey to it for a dessert, add some to granola or cereal in the morning for breakfast, or add to sauces and dips for a creamy flavor. Here are a few recipes and ways to use 

• Yogurt/Tzatziki dip: Combine 2 individual sized containers of non-fat or 2% plain Fage Greek yogurt with cumin, coriander, pepper, sea salt, chopped cilantro & mint, chopped onion, tomato & cucumber. Stir well. The longer it sits and marinates, the better it tastes. This can be used to top soft tacos, grilled meats/chicken or seafood dishes, or even to dip crackers or veggies in. 
• Dessert: Combine 1/2 cup to 1 cup of non-fat or 2% plain Fage Greek yogurt with honey and unsweetened coco powder. Top with unsweetened frozen fruit. Let the frozen fruit thaw in the yogurt in the fridge. Once thawed enjoy as a dessert.
• I also like to top the Greek yogurt with granola or European style muesli and fresh fruit. I also will stir 1-3 tablespoons of Greek yogurt into my oatmeal before I microwave it. Sounds weird, but it gives my oatmeal a creamier texture.

Meatless Salad

   During these economic times, we're all looking for a way to cook great tasting meals that don't break the bank. One of my favorite ways to use up fresh veggies is to prepare at least one meatless meal a week. The salad recipe I list below can also be topped with meat or seafood leftover from last night's dinner. The great part about this meal is also that  it will last for several meals. The longer it marinates in the fridge, the better it tastes. Experiment with different veggies, meats, beans or even tofu. Using different combinations of these different foods, herbs and spices will keep things fresh and give you an easy go to recipe without getting bored.

Meatless Salad

• Cook a box of orzo, cous cous or quinoa according to the box instructions. I like to use low-sodium fat free chicken broth instead of water. Skip the olive oil or butter that may be listed on the cooking instructions of the box. 
• Chop an assortment of your favorite vegetables. I like using red and orange bell peppers, cherry tomatoes, cucumber, any form of onion (could be red, yellow or green onion). mushrooms, and roasted butternut squash. You can also add broccoli, carrots or shallots.
• Chop up a handful of fresh basil and mint. 
• Drain a can of cannelini beans and rinse.
• Combine the veggies, herbs, beans, and orzo/cous cous/quinoa. Toss with extra virgin olive oil, sea salt, pepper, fresh squeezed lemon, and a citrus balsamic vinegar. If you want to add some heat, add red chili pepper flakes. You can also add arugula or spinach to this salad.
• This salad can also be topped with the leftover meat from last night's meals. I've put shrimp, chicken and beef on top of this salad. The longer you let it marinate, the better it tastes. 

Thankfulness

"December 7, 1941 is a day that will live in Infamy." - FDR 

   70 years after this historic event (Pearl Harbor), I am once again reminded to be thankful. I am reminded to be thankful for people like my Minnesota Grandpa. A quiet Norwegian farm boy who gave up his full ride scholarship to the University of Minnesota to serve his country in Okinawa/Japan during WW2. I am thankful to be able to live in a safe environment where I have a roof over my head, a Christmas tree in my living room and fresh food on my table. I am thankful for friends who truly care for me and family who love and support me. Most of all, I am thankful for the tremendous freedoms I have experienced living in the United States.
   Yesterday I started to reflect on my weight loss journey over the past 6 1/2 years.  It has been an incredible journey of weight losses, a few weight gains, and some amazing physical accomplishments. To date, I have completed (2) 5k's, the 5 mile run leg of one of my dad's triathlons, (1) 10k, and 6 half marathons. I have run some, walked some, completed my Pilates Instructor certification, developed a passion for Pilates, personal training and swimming. I've tried Yoga, Spin classes, boxing and found a love of exercise. All of these things have shown me that I am much stronger and more courageous than I ever dreamed. The farther I travel on this journey, the more I become grateful for the truly courageous people such as my grandfather. People who were willing to make huge sacrifices so that people like me could experience a full life in the safety and freedom of a place called the United States. On this 70th anniversary of Pearl Harbor, take a moment to be truly grateful for the freedom we experience daily. 

Tip of the Month: December

§      I think December is the most difficult month of the year for people.  They get caught up in gifts, holiday stress, holiday parties, holiday drinking and just plain old scrooge-ness. Instead of allowing the holidays to be a point of stress, choose to focus on what’s truly important: your family and friends. Last month hopefully you focused on giving of yourself, this month, fill-up on rest, healthy and fresh foods, and activities you truly enjoy. Don’t be afraid to cut out a holiday party and use that time for some much needed you time. Get a massage, grab coffee with a friend, or simply watch a great movie at home. Focus on something positive and fulfilling in your life no matter how small it seems. No matter what holiday you celebrate this month, it’s about giving and appreciating those around you.