holiday

7 Tips to Avoid Weight Gain this Holiday Season

Updated: 11/26/18 The holidays don't mean you have to gain weight!  Try these 7 tips to help you avoid weight gain while enjoying your favorite holiday festivities.

1. Don't give up on keeping a journal!  Whether you are trying to lose weight or maintain your weight this holiday season, keeping a detailed journal of your food intake is crucial.  By being aware of what you are eating, you're more likely to stay on track with your goals, and your journal is one of MWLC's best tools to help you meal plan and achieve success all year long.

2. Listen to your breathing!  When you sigh or begin to breathe more deeply, your body is telling you it has had enough to eat.  Listen to the cues your body gives you and let it be a guide to help you determine when you've had enough to eat.

3. Limit alcohol!  Even the smallest amount of alcohol (for example, wine, beer, and liquor) can directly affect our fat metabolism.  Some studies have even shown that our body can burn around 73% less fat after consuming just one ounce of alcohol!

4. Pay attention to portion control!  Put a small portion on your plate, eat it slowly and savor it.  While you fill your plate, focus on seeing the plate and not over-piling the food.

5.  If you feel like you must eat foods off of your meal plan, rate all holiday foods from 1 to 10, ten being your favorite.  Eat only your 9's or 10's, leaving out foods you do not rate highly.

6. Don't deprive yourself!   Do not stay home - go, have fun and socialize.  Planning ahead will help make you successful and you will still be able to enjoy yourself.

7. Have a plan!  Arrive at holiday parties and gatherings knowing what you will eat and prepare accordingly.  Bring a dish to pass that you can enjoy and still stick to your meal plan.

Happy Holidays!

Holiday Survival Tips

The month between Thanksgiving and Christmas can be a challenge when it comes to sticking to a diet.  With this time period being filled with parties, alcohol, and food, here's some tips to help you survive the holidays! 1. Think and plan ahead. Use a large calendar to record events that will be challenging for you. Schedule rewards for yourself that will enhance your enjoyment for the holidays. (Examples: Manicures, Pedicures, Clothing, Jewelry, Massages, etc.)… No Food!

2. When you do have a party to attend, go there KNOWING what you plan to do about eating (don’t stay home instead of going!)

3. If you are going to a dinner party, ask what is being served (if possible) and plan accordingly.

4. If you will be at a party where hors d'oeuvres will be served, eat before you arrive.

5. Carry an MWLC snack or bar with you at all times (as a back-up).

6. When attending a party, wear clothing that is well fitting (as opposed to loose fitting – comfortable – stretchy).

7. Focus on the friends and/or family that you will be seeing (not the food).  Spend time talking with each and every guest that you know at a party (this will leave little or no time to visit the snacks).

8. If dinner is served “buffet” style, use only one plate and fill it primarily with raw veggies, salad and fruit (foods on plan). Select a small plate if possible. See your plate - don't pile up or overlap food.

9. Do not eat anything that is served in gravy or sauce.

10. Avoid all food that has been “fried”.

11. Drink at least 64 ounces of water every day throughout the holidays.

Remember that you are making a choice…that you have made a commitment…that you have a plan, and that YOU WANT to be successful!

Vegetable Turkey Stuffed Cups

Updated: 6/19/18

Looking for a creative way to use those Thanksgiving leftovers?  Instead of the traditional turkey sandwich, try this delicious breakfast recipe!  This recipe is an easy way to keep those turkey leftovers a part of your meal plan all week long for National Turkey Lover's Month.

Vegetable Stuffed Turkey Cups

VegT Cups.jpg

Servings:
1 Protein
1.5 Vegetables
0.5 Starch
1 Nutritional Supplement

Ingredients:
1 portion Turkey Breast, fresh
1/8 cup Corn
1/8 medium White Onion, thinly chopped
1/2 cup Celery, finely chopped
1 cup Mushrooms, diced
1 MWLC Cream of Chicken Soup Nutritional Supplement, dry
1/2 clove Garlic, minced
1 tsp. Sage
1 Tbsp. Poultry Seasoning Mrs. Dash, to taste
Ground Black Pepper, to taste
Unflavored Cooking Spray

Preparation:
Spray the bottom of a medium skillet with unflavored cooking spray. Place the mushrooms, corn, celery, and onion in the skillet. Next, over medium heat, cook them for 4-5 minutes, or until softened.

In small non-stick skillet, spray unflavored cooking spray and add the chopped turkey breast. Stir and cook the turkey for 5 minutes or until turkey is thoroughly cooked. Mix all the seasonings, the supplement, turkey, vegetables, and starch together in a medium bowl. Add enough water to moisten, but not too much.

Spray muffin tin with unflavored cooking spray and place the mixture filling each tin 3/4 way full. Bake at 350 degrees for at least 15 minutes. Enjoy!

(Not recommended to make less than 4 servings. This recipe is for 1 serving.)