Showing posts with label Susan Connor. Show all posts
12 Healthy Holiday Secrets
Ha! If it were only this easy! Navigating through the holidays can be challenging when you are trying to stay on track to reaching your healthy lifestyle goals but we have 12 tips for you to help you maintain throughout the holiday season:
1) Balance your meals
2) Eat a healthy breakfast every day, and especially on the day you are going to eat a lot. Don’t starve yourself. You will only eat more at the meal.
3) If you don’t love what is in front of you, don’t eat it! Save that for the really special treats.
4) Track your food every day
5) Regift your food!
6) Review your weight loss goal every day. Think how you will feel after the new year if you have not gained weight.
7) If you overindulge, don’t feel guilty. Get back on track.
8) Keep healthy snacks on hand at all times.
9) Keep moving. Add exercise whenever possible
10) Set those saboteurs straight. Make sure people know about your maintenance plan. Tell them you are doing it for health reasons
11) Gauge your weight by how your clothes are fitting.
12) Create healthier versions of the food you love.
10 Holiday Party Survival Strategies
By: Susan Connor, RN & TNT Health Educator
The holidays are a busy time of the year. The calendar is typically full of family get-togethers, holiday parties and the temptations that come along with the holiday season. This can prove to be a challenge for anyone especially if you are in the middle of working towards a health and nutrition goal. But we have you covered! Here are 10 tips to help you stay on track at holiday parties.
1) Never go to a party hungry
2) Bring a healthy dish to share
3) Choose a small plate
4) Make sure you put the food on a plate. Don’t stand and nibble with the hand to mouth munching.
5) Eat plenty of lean protein and lots of fruit and veggies. Think high fiber.
6) Fill up on water. Alternate water with alcohol or better yet, don’t indulge in the alcohol.
7) Don’t stand near the high calorie, unhealthy food.
8) Focus on conversation. It’s free.
9) Don’t wear spandex pants that will expand as you eat.
10) Eat half the food you normally would on the big days and save it for later or tomorrow! Better to eat smaller meals for blood sugar control and weight loss.
What is your favorite trick that helps you from overindulging during the holiday party season?
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Susan Connor,
Creamy Cauliflower Mash
By: Eating Well
R.N. and TNT Health Educator Susan Connor has a favorite low-calorie alternative to mash potatoes - Cream Cauliflower Mash. Infused with a little garlic, buttermilk and a touch of butter, this mash is perfect for the holidays ahead! And as a bonus...this recipe has about one-quarter the calories of traditional mashed potatoes. Enjoy!
Makes: 4 servings, 3/4 cup each
INGREDIENTS
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup nonfat buttermilk (see Tip)
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt
Freshly ground pepper to taste
Snipped fresh chives for garnish
PREPARATION
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
TIPS & NOTES
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
NUTRITION
Per serving: 107 calories; 7 g fat (1 g sat, 4 g mono); 3 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 5 g protein; 4 g fiber; 339 mg sodium; 288 mg potassium.
Exchanges: 2 vegetable, 1 1/2 fat
Source: Eating Well
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Susan Connor,