There are so many ways to healthify your favorite holiday recipes! Health and nutrition expert Joy Bauer gave five suggestions on cutting calories when she joined me on Mondays With Marlo:
- When baking, cut back on the amount of sugar that the recipe calls for by a quarter of a cup.
- Make smaller treats. For example, cut down on the size of the cookies you're baking.
- Pull back on the mixings you add in to baked treats like chocolate chips and peanut butter pieces.
- For mashed potatoes, use half potatoes and half steamed cauliflower.
- Instead of using so much butter, substitute with canola oil or unsweetened apple sauce. You can also use whipped butter, which has less calories and less saturated fat.
And for more seasonal health and nutrition advice, see Joy's holiday health tips:
At holiday parties, stick with just ONE of each deliciously tempting hors duerves, one plate of food (anything you want, just keep the portions reasonable), one alcoholic drink, and one dessert. You'll be able to enjoy every part of the meal, and you'll end the evening feeling light and content, not stuffed, heavy and bloated. Visit Joy Bauer on Facebook and Twitter for more.
Alcohol is double trouble for your waistline: it's high in calories and it lowers your inhibitions, which means you might end up eating more than you planned. Stick with the most slimming cocktails -- a glass of wine or champagne at 120 calories or a light beer at around 100 calories. You can also enjoy a shot of liquor with club soda and a splash of fruit juice for 100 calories. It’s also a good idea to drink water through the evening, it helps in not drinking too much alcohol! Visit Joy Bauer on Facebook and Twitter for more.
Eating is contagious. Research out of Georgia State University shows that people eat 75% more calories when dining in a large group, as at holiday parties - that's almost DOUBLE the number of calories you'd eat alone. Stay on track by hanging out with the talkers in the group rather than the eaters huddled around the buffet table. Visit Joy Bauer on Facebook and Twitter for more.
There are so many dips that are festive, delicious and definitely don’t seem like diet food -- bean dips, spinach-artichoke dip, and even hummus. And, don’t forget: www.joybauer.com has a ton of healthy dip recipes. Visit Joy Bauer on Facebook and Twitter for more.
When trying to lose weight, women should aim to take in between 1,200 and 1,600 calories per day. For men, the count should be between 1,600 and 2,200 calories. If you’re within that range, the weight will come off. Visit Joy Bauer on Facebook and Twitter for more.
To lighten up baked goods like cookies and cupcakes, reduce the sugar by a quarter. You can also slash calories by making your treats smaller -- scoop out smaller cookies or use a mini muffin pan instead of a standard one. In dips, substitute nonfat Greek yogurt for some or all of the full-fat mayo or sour cream. For mashed potatoes, try 1% milk in place of whole milk or cream and use just one tablespoon of butter to add a hint of richness. Visit Joy Bauer on Facebook and Twitter for more.
Spices are not only great, low-calorie flavorings, but they also have medicinal powers. For example, ginger and turmeric are anti-inflammatory, so they help to ease aches and pains. Cajun seasoning and anything spicy can rev the metabolism and help to suppress appetite. Visit Joy Bauer on Facebook and Twitter for more.
If you had to choose any three foods to add to a diet, they would be: Salmon, loaded with heart-healthy omega-3 fats Nuts, a low carbohydrate snack which contains fiber, protein, and those heart-healthy fats Lentils, which are healthy and great for your mood Visit Joy Bauer on Facebook and Twitter for more.
Hit the gym or the pavement first thing in the morning after a day of holiday feasting. Jumping into a vigorous cardio workout will help you burn off the extra calories and sweat away bloat. Plus, it puts you in a positive mindset so you can get back on track with your healthy eating plan. Visit Joy Bauer on Facebook and Twitter for more.
Try munching on pistachio nuts to lower your cholesterol. Pistachios contain a compound called plant sterols, which help absorb the bad cholesterol in the gut. And, 30 pistachios are only 100 calories. Nature Made also has a cholesterol-lowering pill called CholestOff that contains plant sterols and can be bought over-the-counter. Visit Joy Bauer on Facebook and Twitter for more.
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