• 20Nov

    Today’s post was contributed by Sarah Shanahan MS, RD, LD

    It’s THAT time of year again. Thanksgiving is now in plain sight, and all the parties have started — at the office, at school, and at your friends’ and family’s homes. It’s a wonderful time of year, full of joy and good cheer, and plenty of time for indulgence. How can you possibly get through this time and come out feeling like a champ? Use these tips to navigate the party scene, the big celebratory meals, and everyone dumping all their leftovers in the kitchen at work so you can save them from eating it all.

    Tip #1 (shameless plug alert!): Feel great by giving back with the purchase of a healthy-decadent signature holiday bread platter from Good Measure Meals. 100% net proceeds from the sale of holiday bread trays support the local non-profit, Open Hand Atlanta, providing nutritious meals for our neighbors in need this holiday season. Order your Whole Wheat Apple Quinoa, Whole Wheat Pumpkin Pecan, or Whole Wheat Cherry Walnut bread platter by Friday, Nov. 21, to receive delivery to a convenient location next Wednesday, Nov. 26 – just in time for Thanksgiving!

    bread tray collage

    Tip #2: Chow
    • Statistics vary on the amount of weight people gain in the 6 weeks from Thanksgiving to New Years—anywhere from 1 to 8 pounds. The problem usually isn’t the gain; it’s that people don’t lose the weight after the holidays.
    • Continue to eat your regular meals and snacks through the day so you don’t arrive famished to a party and end up eating every single hors d’oeurves passed around during cocktail hour.
    • Use the Plate Method to build a better balanced buffet plate. Make ½ your plate non-starchy vegetables, ¼ lean protein (light meat poultry or seafood), and ¼ carbohydrate (pasta, rice, breads, and starchy vegetables like root vegetables).
    • Choose Chex Mix (½ cup = 100 calories) instead of mixed nuts (1 ounce = 170 calories) and save 70 calories.
    • Choose baked sweet potato (1 medium = 100 calories) sweet potato casserole (3/4 cup = 650 calories) to save 550 calories.
    • Or, host the party so you can choose the food.

    Tip #3: Booze
    • 150 extra calories per day for 6 weeks can lead to 1.8 pounds weight gain. This is the same number of calories in one 6 oz glass of wine.
    • Save 160 calories by drinking hot apple cinnamon tea instead of spiked apple cider.
    • Have champagne or other bubbles (4 ounces = 80 calories) instead of white wine (6 ounces = 150 calories) to save 70 calories.
    • Have hot chocolate (1 cup = 105 calories) instead of eggnog (1 cup = 360 calories) to save 255 calories.
    • Soda water or seltzer is ZERO calories. So, make a mocktail with a splash of juice and a lime and save yourself 150+ calories per drink and a holiday party hangover.

    Tip #4: Activity
    • Get moving! The average 150 pound person burns 100 calories per mile, no matter the speed. This is a great reason to go for a walk after a meal or to get the family together to go caroling. It’s also a great excuse to window shop.
    • Play active games with kids like tag, basketball, or flag football.
    • Sign up for your neighborhood holiday 5K and walk or run off about 300 calories!

    How do you plan to stay healthy, active, and happy during the holidays? Join the conversation on Facebook!

  • 19Dec

    I’m not a trained exercise coach or a registered dietitian, but I have acquired some helpful suggestions while working here at Good Measure Meals, that I will use to help me get through the next couple of weeks.  My goal is to survive this holiday season unscathed by those pesky extra 5-10 pounds that I always seem to gain this time of year.

    Here are the things I’ve been told will be helpful:

    1)      Buddy up with a friend and keep each other accountable.  Make this person someone who has goals like your own.  Help keep each other on track by being a supportive friend and vice versa.

    2)      Don’t go to a holiday party on an empty stomach.  Make sure to nosh on something healthy before you leave for your night-on–the-town.  The chances are slim-to-none that you are going to find a healthy holiday spread waiting for you when you arrive.  If you show up with a little food in your stomach, you will be less likely to stuff yourself with all of the decadent foods that will be offered.

    3)      Limit your intake of “holiday cheer.”   A 6oz. glass of red wine has 128 calories.  Who pours a 6 oz glass of wine, especially during the holidays?  Here’s a great tip:  Drink a full 8 oz glass of water between each alcoholic beverage.  Not only will you cut down on how much you drink, but you will look great because you are keeping yourself hydrated and better yet, lessen the chance of a nasty hangover. 

    4)      Try to keep to your regular workout schedule.  Even if you shorten the duration or intensity of your workouts during the next couple of weeks, you are still making the effort.  Some exercise is better than none, and if you are usually consistent with your workouts throughout the year, a week or two of lower intensity isn’t going to derail what you’ve accomplished.

    5)      Get 8 hours of sleep a night.  I know, I know…..with all the wonderful, festive parties and all, how can you not stay up until the sun rises?  Sleep is crucial to regulate food cravings.   And having a fresh-mind will help you make healthy choices.

    6)      Wear your seatbelt.  And for goodness sake, call a taxi if you need one. 

    7)      Last, but not least, Don’t Deprive Yourself.  The holiday season only comes around once a year.  If you already have a solid nutrition foundation and fitness routine, a little indulging for a week or two isn’t going to hurt in the short-term.  Just be sure to get back on track with your routine after the new year arrives!

    I’m hoping to put some of these suggestions into practice this holiday season.  I know I won’t be perfect, and will probably eat a little more than I should, stay out a little later than is best for me, and skip a run or two.  But I’m not going to go overboard.  For me, this season, it’s “all things in moderation.”  I’m going to enjoy myself and everything this holiday season has to offer.  I hope you do the same!

    Happy Holidays and Happy New Year!

    Philip Niekro, your Good Measure Meals Customer Service Representative