7 Tips to Avoid Holiday Weight Gain (+ Some Favorite Winter Recipes)

I like this cozy and festive time of the year. Being from Iceland, I am used to reduced light in winter, and holiday buffets and cookies all around town. This is the time when we are all tempted (including me) to indulge and eat too many things that taste good but may make us feel bad. When we partake in the holidays without limits, it can be a time to self-sabotage with poor food choices.

Also, being busy decorating, sending out cards and shopping for gifts can put a strain on our self-care. All of these actives can lead to the classic holiday weight gain! Did you know the average American gains 5-7 lbs between Thanksgiving and the end of the year? With a little planning and mindfulness, you can avoid holiday weight gain while still enjoying the festivities of the season.

Here are my 7 tips to avoid holiday weight gain, while still enjoying the season.

Tip #1: Swap Classic Ingredients
Use unrefined coconut oil or Ghee instead of (GMO) vegetable oil, and top meats with fresh salsa or fruit compotes instead of creamy sauces. See my awesome cranberry salsa recipe here.

Tip #2: Trade Spaces With Veggies and Meat.
Load up the majority of your plate (at least 1/2 the plate) with multicolored vegetables and then a small serving of other food on the rest of the plate but always include quality protein. Also, instead of having alcohol AND desserts, pick just one.

Tip #3: Stick to One Plate.
Limit your food consumption to one plate. Avoid going back for seconds. Instead, focus on enjoying the company of family and friends. Last week I attended my husband’s holiday buffet party at Fogo de Chao in DC. They had many different types of meats fixed in a Brazilian style and thankfully a wonderful salad bar. I filled my plate with food from the salad bar and then had a small piece of their meat (I wanted to try it since that is their specialty).

Tip # 4: Be Snack Smart.
Have a snack pack with you at all times so that you can avoid showing up at a party hungry. You will be able to make much more rational, healthy choices if you are aren’t famished and tempted by all the food. My snack pack typically consists of one or more of the following: an apple or a pear; a pack of raw nuts or Justin’s almond butter; a wholesome granola bar, such as Ever Bar; baby bell peppers and hummus; a smoothie; or nitrate free buffalo jerky. And water of course.

Tip # 5: Seek out Sporty activities.
Shift the focus of the holidays away from food by playing football or other sports, not just watching it. Bundle up and go for a hike as a family to gather pine cones or other natural, holiday decorations for the home. Take a nighttime walk around different neighborhoods to admire holiday lights. Our tradition is to find a place to play a game of family soccer. Everyone has a great time and comes back in good spirits. Also, don’t hesitate to say ‘no’ to some holiday activities to create space in your day to exercise.

Tip # 6: Get More Sleep.
One of the best ways to fill your self-care tank is to get more sleep. Make it a point to go bed an hour earlier on the days you know you won’t be out at a party. The vast majority of us don’t get enough rest, so an hour more a few times a week will really be beneficial. Without enough sleep, your body sends a signal that it needs more energy and we typically go looking for energy in coffee, sweets or treats.

Tip # 7: Simmer Some Soup.
Have 2-3 quick and healthy soup recipes on hand and make a double batch so that you can enjoy a quick meal on busy nights. Below are a few of my favorite recipes to get you started.

Here’s to a healthful holiday season!

Warmly,
Linda

 

Winter Minestrone with Rosemary Pesto

Adapted from Sara Karnasiewicz

Ingredients:
2 Tbsp olive oil
1 yellow onion, chopped
4 cloves garlic, minced1 medium celery root, peeled and cubed (about 1½ cups)
1 large parsnip, peeled and cubed (about 1½ cups)
6 cups chicken or vegetable stock
2 bay leaves
1 15-oz can white beans, rinsed and drained
1 ¼ cup french lentils
3 cups shredded cabbage
1 small apple, peeled and cubed
Salt and freshly ground black pepper
¼ pound dried spaghetti, broken into small pieces
For the pesto:
¼ cup extra virgin olive oil
2 cloves garlic 1 cup kale
½ cup toasted pecans, chopped
¼ cup rosemary sprigs

Directions:
1. Heat olive oil in a large pot over medium heat. Once oil is warm, add onions and minced garlic and cook, stirring occasionally, until onions are soft and translucent and just beginning to brown, about 8 minutes.
2. Stir in celery root and parsnips, cooking until fragrant, another 5 minutes.
3. Add stock, bay leaves, beans, lentils, cabbage and apples. Stir to combine.
4. Reduce heat to medium-low, cover pot and simmer gently until celery root and turnips soften, 30 minutes.
5. Meanwhile, make the rosemary pesto. In a food processor, purée all the pesto ingredients and a pinch of salt until mixture forms a paste.
6. Season soup to taste with salt and pepper. Stir in pasta and continue simmering until al dente, 10 minutes more. Remove from heat.
To serve, ladle soup into bowls. Stir one teaspoon rosemary pesto into each bowl. Season with salt, pepper and additional pesto to taste.

 

African Peanut Butter Stew

From Clean Eating Magazine
This dish features a tantalizing combination of flavors, including warming curry powder, bright ginger and nutty peanuts.

Ingredients:
2 cups brown basmati rice
1 Tbsp grape seed oil or coconut oil
2 yellow onions, cut into 1/2 “ dice
6 garlic cloves, minced
1-2 jalapeno chili peppers, seeded and finely chopped
2 Tbsp curry powder
1 Tbsp minced fresh ginger
4 cups low sodium vegetable broth
2 cups boxed or jarred diced tomatoes with juices
1/3 cup smooth or chunky peanut butter
1 ¾ lb sweet potatoes or butternut squash, cut into 1” dice
4 cups shredded green or red Swiss chard
Sea salt, to taste
1/3 cup coarsely chopped
fresh cilantro

Directions:
1. Cook rice according to package directions , cover and set aside.
2. Meanwhile, in a 5-6-qt saucepan or stockpot, heat oil on medium Add onions, sauté, stirring occasionally, until tender, 5 to 7 min.
3. Add garlic, jalapeños, curry powder and ginger and sauce for 1 more minute
4. Stir in broth, tomatoes and peanut butter. Add potatoes, and chard and increase heat to medium-high. Bring to a boil, then reduce heat to a simmer and cook until the potatoes and chard are tender, uncovered 12-14 minutes. Season with salt.
5. Divide rice among serving bowls. Top with stew and cilantro.