Last week we talked about planning ahead for a healthier holiday season. Even if you’ve planned ahead there are still going to be other food “landmines” around that you can’t avoid. So here are some tips on how to avoid those holiday eating landmines:
- Remember to keep the day in holiday. One problem with the holidays is that we think we should celebrate the entire season. Instead, try to focus on the fact that Thanksgiving is only a day not the start of a month and a half long celebration. Keep the treats and over indulgences to the actual day only.
- Pick Your Battles! With lots of food to choose from, try to identify your “must-have” holiday foods and stick to those only. Try to pass on foods that aren’t your favorite. Just because it’s there doesn’t mean you have to eat it. I often use the “I just didn’t have room on my plate for it this time” trick with my family when they ask if I’ve eaten something they brought.
- Count yourself out sometimes. Any time you are about to eat, rate your hunger on a scale of “1-10”. Let “1” be starving and “10” stuffed like the turkey. If you are on “7” or “8”; it’s time to stop, and don’t let yourself fall below a “3” or you may find your willpower lacking and over eat.
- Stressed out? Hold it right there! Before you reach in to the cookie jar ask yourself why you want to eat it? People sometimes eat for other reasons than hunger such as holiday stress. If you know you tend to eat for reasons other than hunger, have a relaxation activity planned for those times. It will reduce your stress level and your waistline!
Recipe of the week: Pumpkin Maple Pie
Low-fat pie crust
1 cup all-purpose flour
1/4 cup almond meal
1/4 tsp salt
1/4 cup skim milk
3 tablespoons canola oil
Pumpkin Pie Filling
1 15 oz can pumpkin
1/3 cup sugar-free maple flavored syrup
1 Tbsp all-purpose flour
2 packets Splenda �
1 1/2 tsp pumpkin pie spice
3/4 cup egg substitute
1 cup evaporated skim milk
1 1/2 tsp vanilla
In a medium bowl stir together flour, almond meal, and salt. In a separate bowl combine milk and canola oil Add milk and oil all at once t flour mixture. Stir with a fork until dough forms. If necessary, add 1to 2 teaspoons additional milk. Shape the dough into a ball.
On a lightly floured surface flatten dough. Roll into a 12-inch circle. Wrap dough circle around a rolling pin. Unroll into a 9-inch pie plate. Ease crust into the pan, being careful not to stretch the dough. Trim to 1/2 inch beyond edge of the pie plate. Crimp edge if desired. Do not prick dough.
In a medium bowl combine the pumpkin, syrup, flour, Splenda, and pumpkin pie spice. Add egg substitute. Beat lightly with rotary beater or fork until just combined. Gradually stir in evaporated milk and vanilla, mix well.
Place pie plate on oven rack, Carefully pour filling into crust. To prevent overbrowning, cover edge of pie with foil. Bake at 375°F for 25 minutes. Remove the foil. Bake 20 to 25 minutes more or until a knife inserted near the center comes out clean. Cool on a wire rack. Cover and refrigerate within 2 hours.
Makes 8 servings.
Nutrition Facts per Serving:
Fiber: 1.5 g
Guest Author: Thanks to our guest author Stacy R. Renouf, RD, LD for this article. Stacy is the general outpatient dietitian here at the Medical University of South Carolina. She provides individual nutrition counseling on a variety of topics and diseases including diabetes, weight loss, kidney failure, and general healthy eating? For more information visit our nutritional services Web page.