You don't have to miss out on the festive fun. Indulge without completely sabotaging your fitness goals by making simple food swaps.
It’s that time of year again! It’s the season for enticing sweet treats, holiday parties, and an attempt to keep our waistlines in check.
A single holiday party with cocktails, appetizers, dinner, and dessert could easily wipe out a week’s worth of workouts. Making a few simple swaps this holiday season will not only save calories, but also peace of mind. Here are few indulgences to lose and others to choose so you can indulge with less guilt.
Lose it: Pomegranate Martini=264 calories in 4 oz. serving
Choose it: Red Wine=125 calories in a 5 oz. serving
Many people often underestimate the amount of calories that are in a single alcoholic beverage. Cocktails mixed with high calorie and high sugar juices and syrups pack a punch. Opt for red or white wine, which have an average of 125 calories per 5 oz. glass, light beer offering about 100 calories per 12 oz. serving, or cocktail mixed with diet soda- about 70 calories per serving.
Lose it: Eggnog with rum=370 calories in 1 cup
Choose it: Spiced apple cider with rum= 150 calories in 1 cup
Eggnog= cream, eggs, milk, sugar, bourbon. It’s the caloric equivalent of a triple thick milkshake. When you’re craving a warm holiday drink opt for the apple cider, even with the added rum. It’s lower in calories and sugar when compared to eggnog.
Lose it: Spinach dip= 140 calories in 2 tbsp.
Choose it: Hummus dip= 54 calories in 2 tbsp
Even if you’re dipping celery sticks, you’re better off choosing the hummus rather than the spinach dip. Hummus made with high protein chickpeas will satisfy your appetite and taste buds with fewer calories.
Lose it: Miniature spinach and cheese quiche= 60 calories each
Choose it: Shrimp cocktail with cocktail sauce=20 calories each
The least processed food typically wins. Steamed shrimp is high in protein and low in calories, satisfying your hunger without the added guilt of indulging before dinner is served.
Lose it: Sweet potato casserole with marshmallows= 250-450 calories (depending on recipe)
Choose it: Vanilla n’ Coconut Mashed Sweet Potatoes= 73 calories
In recent studies, sweet potatoes have shown to be useful in helping to control blood sugar levels and promoting satiety, which can lead to weight loss; that is if they aren’t paired with sugar, butter, and marshmallows like the festive holiday side dish. Lighten up with the sweet and simple recipe below.
Recipe: Vanilla n’ Coconut Mashed Sweet Potatoes
Ingredients:
2 raw sweet potatoes (about 8 oz each)
¼ cup Trader Joe’s light unsweetened coconut milk
1 tsp ground cinnamon
½ tsp vanilla extract
½ tsp Stevia
Directions:
1. Wash potatoes. Prick each potato in various areas with fork or knife. Wrap each one individually in a paper towel and microwave on high until tender- about 10-15 minutes. OR bake at 425 degrees in an oven for about 45 minutes.
2. When done and cooled. Peel off skin and discard.
3. Add potatoes to sauce pan. Heat over low to medium heat. Mash.
4. Add light coconut milk, cinnamon, vanilla extract, and Stevia. Stir. Continue to heat over low to medium heat for about 5 to 7 minutes stirring frequently.
Makes 4 servings. ½ cup each.
Nutrition information:
73 calories. 1g protein. 16g carbs. 0.5g fat.
Lose it: Dark meat turkey breast= 186 calories, 7 g fat, 2.5 g saturated fat, 28 g protein, in a 3.5 oz. serving
Choose it: White meat turkey breast=156 calories, 3g fat, 1 g saturated fat, 28g protein, in a 3.5 oz serving
Get all of the protein without the fat by opting for white meat over dark meat. Always ditch the skin since it adds calories and an additional 5g of fat. Filling ¼ of your plate with a complete protein source like turkey can fill you up preventing a second helping of the mashed potatoes and gravy.
Lose it: Homemade Tollhouse Chocolate Chip Cookie=140 calories each
Choose it: Chocolate Covered Strawberry=60 calories each
It’s hard to resist a homemade chocolate chip cookie, and it can be even more difficult to stop at just one. Skipping the cookie and choosing fruit for dessert doesn’t sound like much of an indulgence, but when a fresh strawberry is dipped in chocolate it doesn’t take much coaxing. Strawberries are rich in Vitamin C and antioxidants helping you power through the high energy holiday season.
Lose it: Pineapple upside down cake= 367 calories/slice
Choose it: Angel food cake= 73 calories/slice
When you pair a high glycemic fruit like pineapple with a sugary cake and even more added sugar on top it’s never pretty in numbers. Lighten up with angel food cake. Sure, it can be boring when it’s plain, but the quick and easy recipe below can help bring on some holiday cheer.
Recipe: Angel’s Delight
Ingredients:
1 slice of angel food cake (1/12 of 12 oz cake)
½ cup of sliced strawberries
½ cup of Breyer’s no-sugar added vanilla ice cream
1 tbsp Hershey’s Light Chocolate Syrup
1 tbsp Low-Fat Cool Whip
Directions:
1. Top cake with ice cream and sliced strawberries.
2. Drizzle chocolate syrup over top.
3. Add Cool Whip on top.
Makes 1 serving.
Nutrition information:
220 calories. 5g protein. 43g carbs. 5g fat.
Holiday Party Fit Tips:
1. Go with a game plan- Make the conscious decision to attempt to make healthier choices; limit yourself to 1 or 2 drinks or a small dessert. Keep a small healthy snack in your purse like raw almonds or healthy protein bar in case there are no healthy snacks in sight or if there’s a change in plans.
2. Don’t go hungry- Eat small healthy meals throughout the day so you’re not starving by the time you arrive. Hunger creates a stressful situation for the body and brain causing you to release the stress hormone cortisol. Cravings set in, and all of sudden the dessert tray is only thing on your mind. Eat a healthy snack like a handful of raw almonds, low carb protein drink, or a serving of Greek yogurt before heading to the party to fuel your willpower.
3. Stay consistent with your workouts-The more you move the more you can loosen up the reigns on your diet. Consistency is key. The goal is to create a weekly deficit. Moderately intense workouts lasting about 45 minutes 3-4 times per week burns more calories in the long run when compared to a single ultra-long session like a 90 minute cardio frenzy that may leave you wiped out and sore for 2 days. Try to increase the frequency of your workouts and challenge yourself to see how many workouts you can squeeze in during the month of December.
4. It’s a cheat meal- Think of the holiday party at the end of the week as your “cheat meal,” your chance to reward yourself for a week of consistent workouts and clean eating. You won’t feel so guilty about a cookie or two if you’ve been working hard all week.
5. Bring a healthy dish- Bring a healthy appetizer like hummus and raw veggies, green salad, or healthy side dish to share so you know there will definitely be something available to fill you up without any guilt.
I’m Kelly Gonzalez, thanks for reading! Happy Healthy Holidays!
“Eat smart and train hard!”
