FitSugar

Holiday Survival: Go in With a Plan

FitSugar — Wed, 24 Dec 2008 03:00:00 -0800

The holidays offer plenty of opportunities for indulgence, which can be both a blessing and a curse for some of us. There's no need to deprive yourself during the festivities, but there's a way to enjoy the great food without going totally overboard. Create a plan of attack before attending parties or big dinners so that you don't eat too much of everything in sight.

There are two ways to approach your plan. Either select certain foods that you know you want to eat, or take a few bites of a bigger selection of treats. For example, if you're a die-hard fan of your mom's special Christmas cookies, but there will be other sweets offered, consider simply sticking to your favorite cookie so that you don't waste calories on something you like less. Another idea would be to choose a maximum number of cookies you'll eat, and then select whatever has your mouth watering. Make the decision ahead of time and stick to your guns when you're in the situation.

If you truly love to taste all the delights of the season, I have a tip for you when you read more.

If you're someone who truly loves it all, portion control is especially your best friend. After you've taken small samples of everything you want (and you're still hungry), choose the one thing that you loved most and take more of that one thing. The key is going in with a plan that certainly won't deprive you of holiday goodies, but will prevent you from having to unbutton your pants!

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Healthy Recipe: Barley and Greens Salad With Citrus Parmesan Dressing

FitSugar — Tue, 23 Dec 2008 05:30:59 -0800

This hearty, colorful salad would be perfect for a holiday table or any time of year. Served warm or cold, the layers of flavors in this dynamic dish mean you don't get sick of eating it. The citrus parmesan vinaigrette is subtle yet delicious, and it could be made without the cheese to lighten it up. I also used less olive oil for the dressing than the recipe called for but a little more citrus juice. In my opinion, this recipe is a can't miss.

One of the things I love about this salad is its flexibility. The original recipe calls for farro, but I used pearled barley as my grain, and though the recipe includes yellow split peas, I left those out and added cherry tomatoes for a more holiday-looking plate. My tip: Serve the crumbled goat cheese in a separate passing bowl, so you can monitor how much you're putting on your salad. This is salad is a great option if you're traveling with your dish; just wait to add the mixed greens until you reach your location.

To see the recipe, read more.

Barley and Greens Salad With Citrus Parmesan Vinaigrette
Adapted from 101 Cookbooks

Ingredients

For Salad
6 cups cooked pearled barley
1 to 2 cups halved cherry tomatoes
1 1/2 cups peas, fresh if possible, boiled for 30 seconds in salted water and drained
4 handfuls of mixed salad greens
1 white onion, cut into 1/2-inch wide slices, tossed in a bit of olive, sprinkled with a bit of salt and pepper
1/4 cup goat cheese, crumbled
1/4 cup chopped chives
For Citrus Parmesan Vinaigrette
1 large orange (zest and juice)
1 chopped shallot
1/3 cup Parmesan cheese
1 tablespoon white wine vinegar
1/3 cup olive oil
Salt to taste

Directions

Combine barley, salt, and water in a large, heavy saucepan over medium heat (cover the barley with water by a couple inches). Cover and simmer, stirring occasionally, until the barley is tender, about 45 minutes. Remove from heat, drain any excess water, and set aside until ready to use.
As the barley is cooking, preheat oven to 350 degrees. Slice onion and toss with olive oil, salt, and pepper on a baking sheet. Roast onions for about 35 minutes or until browned (toss once midway).
Boil water for peas. If using frozen peas, follow directions on bag, drain water and set aside until ready to use.
Chop all other vegetables and herbs, and make your dressing by whisking together all ingredients for the vinaigrette.
In a large bowl toss the barley and peas with the Citrus Parmesan Vinaigrette. Toss until well coated.

Add the roasted white onions, halved cherry tomatoes, and salad greens and give the salad another (more gentle) toss, so as not to bruise the greens.
Serve in the big bowl or on a large platter topped with the spring onions, goat cheese, and chives.

Serves 8-10.

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Holiday Diet Tip: Don't Skip Breakfast Before a Big Dinner

FitSugar — Tue, 23 Dec 2008 03:00:54 -0800

Christmas is almost here, and many of you are gearing up for gifts, time with the fam, and that enormous Christmas dinner. It may seem like a great idea to forgo breakfast to save room for your decadent evening meal, but it's not a good strategy for a few reasons. Not only will you feel exhausted and too crabby to socialize, but avoiding breakfast will also slow down your metabolism. To compensate for the calories you didn't consume, your body will conserve them, so you'll actually end up burning fewer calories. If you skip your first meal, you'll be starving by the time dinner rolls around, so you could end up devouring way more calories than you otherwise would.

Research also shows that eating breakfast reduces your risk of heart attack, stroke, type 2 diabetes, and heart failure. So do your body good by enjoying a hearty meal first thing in the morning. Choose foods that are high in protein, low in saturated fat, and full of fiber. Yogurt, high fiber cereal, oatmeal, and vegetable omelets are great choices.

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When You're Stuck With a Bag of Holiday Cookies

FitSugar — Mon, 22 Dec 2008 16:00:00 -0800

Choosing what to keep as leftovers is one way to help you survive the holidays, but sometimes an insistent host won't let you get away without a bag of holiday treats. Even if you volunteer to take home an alternative item, like leftover hummus, some hosts just won't take no for an answer! So what do you do with a tempting bag of cookies? Here are a few ideas.

Bring them to the office. Chances are your co-workers will snatch them up before you have the chance to be tempted.
Stash them in the freezer, instead of leaving them on the counter or in a cabinet where they'll tempt you everyday. When you have a true craving for a seasonal treat, warm up your cookie and savor your good sense!
I'm not typically a proponent of re-gifting, but I'm also not big on wasting food. If your next holiday party will be here before the cookies become stale, put them in a festive tin and bring them to the party for others to enjoy. If there's not quite enough, make a small batch of your own to round out what you already have.

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Healthy Holiday Recipe: Flame-Grilled Eggplant Dip

FitSugar — Mon, 22 Dec 2008 04:30:00 -0800

In my experience, a lot of grazing happens over the course of Christmas day. You wake up early to open presents and often eat late. This is why it is important to have healthy snacks to nosh on throughout the day. This flame-grilled eggplant dip has a surprisingly festive look. The red of tomato chunks and the green bits of Italian parsley pop against the neutral eggplant background. Mild, yet flavorful, this Mediterranean style dip seems geographically appropriate for the holiday as well.

To see the recipe, read more.

Flame-Grilled Eggplant Dip
Martha Stewart Living

Ingredients

1 large eggplant
2 tablespoons finely chopped red onion
1 tablespoon olive oil
1 teaspoon balsamic vinegar
2 tablespoons chopped fresh flat-leaf parsley
Coarse salt and freshly ground pepper
Crudites, bread, and crackers, for serving

Directions

Place eggplant over a gas burner set on high (or place under broiler). Cook, turning as needed, until blackened and soft. Set aside to cool. Remove skin; discard.
Coarsely chop eggplant; drain in a colander for 15 minutes.
Combine eggplant, tomato, onion, olive oil, vinegar, and parsley; season with salt and pepper. Serve at room temperature with crudites, bread, and crackers.

Makes a little over one cup.

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Not sure what you're making for Christmas or Hanukkah? Check out these healthy holiday recipes to help you stay healthy and happy throughout all the season's festivities.

Holiday Survival: Throw a Salad Potluck

FitSugar — Wed, 17 Dec 2008 16:00:00 -0800

From now through the New Year, parties abound - from cocktail parties to cookie exchanges. I have attended many a holiday potluck as well. My favorite though was the salad potluck for the moms in my babysitting co-op. Along with a white elephant gift we were asked to bring three of our favorite salad toppings. The host provided a large bowl of mixed greens, three salad dressings, and loaves of warm bread. The moms brought a wide variety of toppings from blue cheese to seared tuna, from roasted nuts to roasted chicken breast. We all ate a healthy dinner before indulging in a few cookies and exchanging gag gifts. If you're planning a casual party with friends this holiday season, try it. It is just another way to spread the gift of health.

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Healthy Holiday Recipe: Onion Bread Pudding

FitSugar — Mon, 15 Dec 2008 13:00:00 -0800

The other day I had a baguette that was past its prime, and my first thought was "I'll make bread pudding." But with all the holiday sweets around, I didn't want to add to the temptation with another dessert. So I dug up this recipe for a savory Onion Bread Pudding instead.

The recipe comes from Cooking Light, and despite the fact that the main ingredients are bread and cheese, this holiday side dish is comparatively low cal and low fat. For nutritional details and step-by-step photos, read more.

Made with sweet onions and Gruyere cheese and seasoned with thyme, this bread pudding has the consistency of stuffing. The flavor is delicate and subtle, like a lighter twist on French onion soup. I served mine as a main dish with a simple salad, but it would also make a delicious side dish for your holiday dinners. Get the recipe here, and check out my photos below.

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Nutritional Info Per Serving: 364 calories, 12.2 g of fat (5.7 g saturated fat), 19.7 g of protein, 43.8 g of carbs, 3.4 g of fiber, 136 mg of cholesterol, 2.1 mg of iron, 806 mg of sodium.

Get Physical: Cut Your Own Christmas Tree

FitSugar — Mon, 15 Dec 2008 09:00:50 -0800

This year, instead of buying a tree that's already chopped down, why not make an outing to a Christmas tree farm to cut down your own tree? Not only will you be supporting a local family-owned business, but you'll get some exercise hiking through the rows of trees to find the perfect one. Then once you find it, you'll burn some calories sawing it down by hand. Even if the whole process only takes 30 minutes, you'll still burn at least 100 calories. If you're not sure where to go in your area, check out this Christmas Tree Farm Directory. Happy decorating!

Holiday Survival: Make More of Your Workouts

FitSugar — Fri, 12 Dec 2008 05:00:09 -0800

Extra calories can sneak into our day without us realizing it, especially during the holiday season, but the good news is we can sneak in additional exercise, too. I know that working out might drop a few notches on your priority list this time of year, so make more of your regular routine when you do make it to the gym.

Add a couple of extra sprints into your interval workouts, and extend the time you usually spend doing your favorite form of cardio by five or 10 minutes so you have enough recovery time between sprints. Pushing yourself harder than usual will challenge your fitness and help you burn more calories.

You may find yourself going into post-holiday workouts with a whole new attitude from pushing yourself through those sweaty December sprints. Not only will you survive the holidays more successfully, but the slight change in intensity might just give you a head start on your New Year's fitness resolutions.

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Holiday Survival: Take a Twinkly Stroll

FitSugar — Thu, 11 Dec 2008 13:30:49 -0800

It's hard to find time for fitness over the holidays, especially if you have house guests or family in town. So get into the holiday spirit while getting moving. Assuming you don't live in a terribly frigid climate, bundle up with your significant other and/or family and take a walk to check out the holiday light displays in your 'hood.

Live in the city or on a light-free block? Research the best light displays in your city and take the car; just be sure to get out and walk around once you're there. Don't forget to bring along some lighted accessories to increase your visibility, and walk defensively against traffic and be on the lookout for cars. Make it even more of a celebration by toting a Thermos full of a warm beverage like apple cider or green tea. Just try to resist the cocoa.
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