Hello,
With Passover and Easter around the corner, I’ve been helping clients deal with issues surrounding holiday eating. Holidays are a time for pleasure and enjoyment, family and friends, and food should be enjoyed during this time. Passover, for example, is a holiday focusing freedom and liberation, among other things, and I have, therefore, helped to free clients from challenging eating traps.
Practice POSITIVE NUTRITION! Focus on healthy foods you can add to your diet at this time rather than dwell on foods you can’t eat. (See BELOW for some Passover foods to add to your diet.)
Whether you are attending a Passover seder, an Easter dinner, or some other festive gathering this week and next week, follow the principle of moderation. And remember, this is not your Last Supper. Happy holidays!
Here are some tips and tricks to help you enjoy a healthy holiday season. Enjoy!!
** Watch portion sizes.
Enjoy your favorite holiday treats but take a small portion.
Avoid portion distortion: moderation is key.
Fill up on MORE fresh fruits and veggies. Follow USDA’s MyPlate guidelines by filling HALF of your plate with fruits and veggies.
** Banish your membership in the “clean plate club.”
Practice portion control Leave a few bites over. Ask yourself: Am I hungry?
Enjoy your company.
** Be realistic about weight loss during the holidays
Don’t try to diet during the holidays. Try to maintain your current weight. And don’t obsess about the number on the scale.
** Don’t go to a holiday festivity starving.
Eat a healthy snack—yogurt, fruit, veggie soup, nuts, salad– before a party.
** Balance party eating with other meals.
** Don’t skip meals. Make a plan.
And enjoy healthy snacks–fruit, vegetables, nuts and seeds are great options.
** Make only one trip to the buffet/serving table.
Choose only the foods you really want, and keep your portions moderate.
** Eat mindfully.
Sit down when you eat! It’s a simple tp but it helps you eat better.
Eat slowly and chew your food well.
** Eat your calories instead of drinking them.
Choose your beverages wisely.
Drink one alcoholic beverage with a meal.
** When you are the host, include nutritious foods like fruits, vegetables, and lean meats. Reduce added sugar in holiday recipes.
** Continue a regular exercise program.
Find movement you enjoy! With spring weather, get outside–walk, bike, or jog.
** Enjoy good friends and family.
Tasty tip: For those observing Passover, focus on healthy foods to ADD to your diet.
Here are some of my favorites:
- Spaghetti squash primavera
- Grilled chicken or fish
- Whole wheat/spelt/oat matzoh pizza topped with vegetables
- Matzoh brei
- Avocado toast (use matzoh) with smoked salmon
- Farmer cheese and spelt matzoh
- Roasted sweet potatoes
Butternut squash
- Baked potato skins
- Sweet potato fries
- Yogurt bark (made with yogurt, slivered almonds, blueberries and freeze.)
- Fruits and veggies (no corn)
- Sautéed bok choy and spinach
- Roasted cauliflower
- Yogurt+berries+walnuts
- Pistachio nuts (with shell)
- Cashews, almonds
- Smoothies –add your favorite fruit, greens, yogurt/milk/plant milk, ice
Have a wonderful week and a happy holiday to all who celebrate.
Warmly,
Lisa
Dr. Lisa R. Young
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