Holiday Survival Guide

You don’t have to give up all your favorites so you can be “good” on our program!  The following are ways that you can still attend functions without worrying about blowing your diet, stressing out, or having to be anti-social. 

"Fix" Recipes

You don't have to give up traditional favorites -- just "fix" them. For instance, turkey stuffing can be made low fat by sautéing onions and celery in broth rather than butter. 

A simple way to cut calories in gelatin molds is to use sugar-free gelatin. Take a look at your recipes to see if you can eliminate or decrease some ingredients or use lower calorie substitutions.

Manage Time

Shop for holiday items weeks or months ahead of time. Prepare items ahead of time and don't wait until the last moment. Write down a schedule of must do's and when!

Ask for Help

Remember that you don't have to do everything yourself. Get your family and friends involved with the cleaning, shopping, and cooking.

For example, your spouse can go to the grocery store (with a very specific list!), the kids can clean assigned areas of the house, and other family members and friends can bring some of the food.

Leaving the Leftovers

Too often leftover food goes into your mouth rather than the storage container, even if you're already stuffed. 

Asking others to help clean up can decrease your chances of nibbling on leftovers. Give leftovers away, make packages for your guests to take with them, and take food to work.

All About Eating?

Holidays are intended as social interactions with friends and families, not overeating frenzies. Concentrate on the social interaction. Plan group activities that everyone can participate in. If possible, include group walks or sports activities so you can burn calories while having fun. By enjoying the moment with others, you can have fun at events without depending on the food to capture the moment.

Food Control

On the day of the event, there are several ways you can control your eating, such as:

• Eat salad to fill you up beforehand so you don't overeat.
• As soon as you get to the function, look over the food and pick out a few "healthy" foods to eat and skip all the others. By allowing yourself selected foods, you can enjoy yourself without feeling deprived or guilty. Distance yourself from all other foods so you aren't tempted to eat them.
• To be on the safe side, you might want to cut back your caloric intake for a few days.

Dressings

Serve salad dressing on the side and then dip your fork before spearing the food.
This makes a little go a long way!

Green Bean Casserole

Give it the creamy taste by using Healthy Choice® ready-to-serve cream of mushroom soup.
For the topping use fat free croutons (crushed coarsely) and mix with onion flakes (not the fried onions in the can!)

Mashed Potatoes

Use fat free margarine instead of butter or regular margarine.  Low sodium fat free chicken broth is a great substitute for regular milk or cream. Skim milk works well too.  Leave the skin on the potatoes! It adds more flavor and nutrients!  Because the skin of potatoes does absorb pesticides, please ask your grocery store to stock Organic potatoes.*  Fat free cream cheese can add a great flavor.

Sweet Potato Casserole or Pie

Use fat free margarine instead of butter.

To cut down on the calories, use half the amount of brown sugar, and then use Splenda® for the rest. (It tastes like sugar!).

Gravy

Take the turkey drippings and refrigerate until the fat separates and congeals (oh, yummy!). Skim it off and throw it out! Add water as needed, then blend with flour or cornstarch to thicken.

The “lazy cook” method: Buy fat free ready-make gravy in the jar and spend more time with your family.

Turkey

If you usually baste the turkey with oil or melted butter, use melted fat free margarine instead.

Eat only breast meat (dark meat is way too high in fat!).

Apple Pie

For homemade pie: Use fat free margarine instead of butter in the crust, and sweeten with Splenda® instead of sugar.

be transformed

Holidays & family gatherings can be a fun time.  Don't allow them to stress you out or completely blow the program.  Follow the previous steps and allow yourself to have a good time!

From the Transformations Family to you, Have a Great Holiday Season!!