Posted: 18 Nov 2010 12:00 PM PST
Martha Stewart has created a Free Thanksgiving Cookbook to download! It’s got great photos (I hate cooking without a picture) and some recipes that I definitely want to try, namely the Sweet Potato Gratin, with granny smith apples and bread crumbs on pg 37, by Wolfgang Puck! It’s a 63 page cookbook, which works out to $0.00 per recipe.
Click here to download the Thanksgiving Cookbook! Thank you to the Krazy Coupon Lady
Here are some tips I received from my Medifast Coach, these are good things to remember even if you are not doing Medifast, swap a 100 calorie meal for the medifast meals noted below, of course keep them low carb too.
Thanksgiving Tips!
Thanksgiving is supposed to be a time to remember all of the things and people we have been blessed with, but somehow it became more about food. We come together and eat, then eat more oh yeah then we eat some more! The next day we regret how much we ate because the scale tells the story and we feel miserable. Was is worth it? Are you ready for a change? By choosing this program you made a decision to start changing your habits so that you can have a long and healthy life. So lets continue down that road and make this Thanksgiving different then it has been in the past.
Facts:* According to the National Institutes of Health, the average American will gain seven pounds this holiday season, from Thanksgiving to New Year's Day. The stress of the holidays combined with the continuous presence of fattening foods makes healthy eating difficult to achieve during this time.
*According to the National Institutes of Health the average number of calories consumed by one person during a typical holiday dinner feast is 7,100. This underscores the problems many Americans will face managing their weight this holiday season.
*Many Americans wait until New Year's to begin their weight loss resolutions - after they have already put on additional holiday weight. "By using Medifast's quick, easy-to-use meal options, people will be able to begin working on their weight loss goals now and look great by the New Year."Fact Source: PRNewswire
Thanksgiving isn't the only time of the year that you are surrounded by unhealthy food. This is a great time to start changing those habits so you can be successful in making healthy decisions on a daily basis.
Following are some tips to help you stay successful on your journey to health!
Before the "Big Day"
1. Get the right mindset. Please take the time to do the following 3 things:* Identify your eating triggers: This is the first step. Put it in writing. By keeping a food and feeling journal in your Support in Motion you will realize how you are feeling. By staying in touch with yourself and your emotions around different events you will know what your food triggers are.
* Read Chapter 3 of Dr A's Habits of Health and do lesson 3 in Living a Longer Healthier Life.
* Stay in touch with your Health Coach ~ he/she is there for you!2. During the Holiday, make your goal to maintain your weight and not to gain any! Lesson 5 of Living a Longer Healthier Life takes you through the steps of setting goals. If you haven't done this, then talk to your health coach and get started. Having this goal will help you stay on track and make healthy decisions through the holiday.
3. Be positive. Focus on your health goals and choices and you will avoid cravings and regrets.
4. Holiday traveling, don't forget to pack your convenient Medifast meals! Put your Medifast meals in zip lock bags and use them as cushion around items in your suitcase. Bring a cooler of fresh vegetables and water whenever possible.
5. Tell your friends and family ahead of time about your goal to eat healthier this year. Be prepared with what you are going to say. Example of how to say it "I have begun a program that is teaching me how to make healthy choices and get control of my health again. I would love it if you would support me in my journey and not be offended if I respectfully decline some of the food. Would you mind if I brought some food to help out?" Talk to your health coach to practice how you are going to say it.
Participating in the "Bid Dinner"It is extremely important to be very aware that "dinner" can pack thousands of calories that we would not normally indulge in. 1. Continue to practice your healthy eating habits. Do not skip meals or save calories for the "big meal". That sets you up to overeat!!!
2. Make sure to have a Medifast supplement before going to a meal or gathering (about two hours before eating)... ALWAYS plan ahead. That way if dinner is served late then you are okay.
3. If going to dinner at someone else's house, offer to bring an appetizer and side dish. That way you can be sure there will be healthy choices for you. If you are throwing the party, have lots of vegetables available, instead of chips only. Prepare lower fat dips and offer salsa. Explain to your guests in advance your determination to make this a healthier holiday celebration, and ask them to keep this in mind when preparing any dish they may be bringing. If you are in MAINTENANCE, bring fresh fruits like diced apples, pears, and strawberries for a dessert choice, if that will help your program.
4. Make Lean and Green compliant dishes to share. Example: Creamed cauliflower instead of potatoes, roasted vegetables, If in Maintenance then bring healthy rolls (sour dough, whole wheat or pumpernickel are best) , low sugar dishes, fruit..... Talk to your coach for more ideas.
5. Be watchful of your portions. Dish up your plate then sit down. Try not to sit close to the food if it is on the table. Maybe suggest they set it up buffet style. Then the table it not so cluttered and you won't be tempted to have more.
6. Beverages: Limit high calorie beverages such as sodas, juices, smoothies, and blended coffee drinks or skip altogether if indulging on a particular dessert. There are nearly 150 calories in one 12-ounce can of soda or juice. Smoothies and coffee drinks are often 250-500 calories, excluding the whipped cream. Alcohol is packed full of calories and carbs. It can also lead you to lower your goals and overeat or make poor food choices.
7. At the event, choose healthy foods and stay away from the chips, bread and sugars as much as possible.
8. Always have a meal replacement or beverage (healthy) in your hand so you are not as inclined to reach for the appetizers as they pass on by.
9. Remember to eat slowly, which will help you to eat less and feel full and satisfied.
Dessert Time1. Remember to STOP CHALLENGE and CHOOSE (lesson 3 of Living a Longer Healthier Life.)
2. If you are in the WEIGHT LOSS STAGE of the program then bring your favorite meal replacement for dessert time. Dress it up. Maybe top your brownies with a little bit of cream cheese (regular would be a healthy fat serving, low fat would be a condiment.) Or take some of your soft serve ice cream! (Make it ahead of time and put in freezer.) Or add sugar free syrup to your pudding.
3. Make a "Medifast" dessert to share! There are some great recipes online. If you need some ideas just call your coach.
4. Take a sugar free drink or diet soda with you!
5. If you are in MAINTENANCE then allow yourself one dessert per social event, and stick to this decision no matter what. It would be best to follow the "3 bite rule" for desert.
6 If when you get to the party, and you find yourself wanting more then one dessert, ask yourself immediately what you really want, and maybe have that favorite.
7. Freeze your favorite dessert. If you are in the weight loss stage and there is a dessert your really want, but you don't want to mess up your weight loss then freeze it and have it after you have reached your goal.
After the "Big Dinner"
1. If the holiday party is at your house, send some of the left-overs home with your guests, especially the desserts
2. Plan active play dates instead of the movies where you would have a tendency to sit more and ask for "junk foods." Take some time for exercise (if you are at that point in your journey.) Choosing to "take a day off" on a day the you may eat a little extra may end up working against you. Incorporate it into your time with family - walk, play sports......
3. Get enough sleep. Remember if you don't sleep well your body will produce chemicals that make you crave food when you are not really hungry! (Please see Dr A's Habits of Health chapter 17.)
4. Remember the reason for the Holiday and focus on 'fellowship' and not on 'food'!
5. Habits are habit forming... People form habits but habits transform people!
Let's Take Shape for Life! Let's transform our thinking to become choosy about what we eat. We can act out our choices and form our habits of health, by selecting healthy foods and planning to integrate Medifast foods as part of our "prescription for life"! Have a Happy Holiday!!!!
Grace________________________
Grace ParksCertified Health Coaches
graceforhealth@gmail.com
graceparks@teamtsfl.com
http://www.graceparks.tsfl.com
Thanksgiving is supposed to be a time to remember all of the things and people we have been blessed with, but somehow it became more about food. We come together and eat, then eat more oh yeah then we eat some more! The next day we regret how much we ate because the scale tells the story and we feel miserable. Was is worth it? Are you ready for a change? By choosing this program you made a decision to start changing your habits so that you can have a long and healthy life. So lets continue down that road and make this Thanksgiving different then it has been in the past.
Facts:* According to the National Institutes of Health, the average American will gain seven pounds this holiday season, from Thanksgiving to New Year's Day. The stress of the holidays combined with the continuous presence of fattening foods makes healthy eating difficult to achieve during this time.
*According to the National Institutes of Health the average number of calories consumed by one person during a typical holiday dinner feast is 7,100. This underscores the problems many Americans will face managing their weight this holiday season.
*Many Americans wait until New Year's to begin their weight loss resolutions - after they have already put on additional holiday weight. "By using Medifast's quick, easy-to-use meal options, people will be able to begin working on their weight loss goals now and look great by the New Year."Fact Source: PRNewswire
Thanksgiving isn't the only time of the year that you are surrounded by unhealthy food. This is a great time to start changing those habits so you can be successful in making healthy decisions on a daily basis.
Following are some tips to help you stay successful on your journey to health!
Before the "Big Day"
1. Get the right mindset. Please take the time to do the following 3 things:* Identify your eating triggers: This is the first step. Put it in writing. By keeping a food and feeling journal in your Support in Motion you will realize how you are feeling. By staying in touch with yourself and your emotions around different events you will know what your food triggers are.
* Read Chapter 3 of Dr A's Habits of Health and do lesson 3 in Living a Longer Healthier Life.
* Stay in touch with your Health Coach ~ he/she is there for you!2. During the Holiday, make your goal to maintain your weight and not to gain any! Lesson 5 of Living a Longer Healthier Life takes you through the steps of setting goals. If you haven't done this, then talk to your health coach and get started. Having this goal will help you stay on track and make healthy decisions through the holiday.
3. Be positive. Focus on your health goals and choices and you will avoid cravings and regrets.
4. Holiday traveling, don't forget to pack your convenient Medifast meals! Put your Medifast meals in zip lock bags and use them as cushion around items in your suitcase. Bring a cooler of fresh vegetables and water whenever possible.
5. Tell your friends and family ahead of time about your goal to eat healthier this year. Be prepared with what you are going to say. Example of how to say it "I have begun a program that is teaching me how to make healthy choices and get control of my health again. I would love it if you would support me in my journey and not be offended if I respectfully decline some of the food. Would you mind if I brought some food to help out?" Talk to your health coach to practice how you are going to say it.
Participating in the "Bid Dinner"It is extremely important to be very aware that "dinner" can pack thousands of calories that we would not normally indulge in. 1. Continue to practice your healthy eating habits. Do not skip meals or save calories for the "big meal". That sets you up to overeat!!!
2. Make sure to have a Medifast supplement before going to a meal or gathering (about two hours before eating)... ALWAYS plan ahead. That way if dinner is served late then you are okay.
3. If going to dinner at someone else's house, offer to bring an appetizer and side dish. That way you can be sure there will be healthy choices for you. If you are throwing the party, have lots of vegetables available, instead of chips only. Prepare lower fat dips and offer salsa. Explain to your guests in advance your determination to make this a healthier holiday celebration, and ask them to keep this in mind when preparing any dish they may be bringing. If you are in MAINTENANCE, bring fresh fruits like diced apples, pears, and strawberries for a dessert choice, if that will help your program.
4. Make Lean and Green compliant dishes to share. Example: Creamed cauliflower instead of potatoes, roasted vegetables, If in Maintenance then bring healthy rolls (sour dough, whole wheat or pumpernickel are best) , low sugar dishes, fruit..... Talk to your coach for more ideas.
5. Be watchful of your portions. Dish up your plate then sit down. Try not to sit close to the food if it is on the table. Maybe suggest they set it up buffet style. Then the table it not so cluttered and you won't be tempted to have more.
6. Beverages: Limit high calorie beverages such as sodas, juices, smoothies, and blended coffee drinks or skip altogether if indulging on a particular dessert. There are nearly 150 calories in one 12-ounce can of soda or juice. Smoothies and coffee drinks are often 250-500 calories, excluding the whipped cream. Alcohol is packed full of calories and carbs. It can also lead you to lower your goals and overeat or make poor food choices.
7. At the event, choose healthy foods and stay away from the chips, bread and sugars as much as possible.
8. Always have a meal replacement or beverage (healthy) in your hand so you are not as inclined to reach for the appetizers as they pass on by.
9. Remember to eat slowly, which will help you to eat less and feel full and satisfied.
Dessert Time1. Remember to STOP CHALLENGE and CHOOSE (lesson 3 of Living a Longer Healthier Life.)
2. If you are in the WEIGHT LOSS STAGE of the program then bring your favorite meal replacement for dessert time. Dress it up. Maybe top your brownies with a little bit of cream cheese (regular would be a healthy fat serving, low fat would be a condiment.) Or take some of your soft serve ice cream! (Make it ahead of time and put in freezer.) Or add sugar free syrup to your pudding.
3. Make a "Medifast" dessert to share! There are some great recipes online. If you need some ideas just call your coach.
4. Take a sugar free drink or diet soda with you!
5. If you are in MAINTENANCE then allow yourself one dessert per social event, and stick to this decision no matter what. It would be best to follow the "3 bite rule" for desert.
6 If when you get to the party, and you find yourself wanting more then one dessert, ask yourself immediately what you really want, and maybe have that favorite.
7. Freeze your favorite dessert. If you are in the weight loss stage and there is a dessert your really want, but you don't want to mess up your weight loss then freeze it and have it after you have reached your goal.
After the "Big Dinner"
1. If the holiday party is at your house, send some of the left-overs home with your guests, especially the desserts
2. Plan active play dates instead of the movies where you would have a tendency to sit more and ask for "junk foods." Take some time for exercise (if you are at that point in your journey.) Choosing to "take a day off" on a day the you may eat a little extra may end up working against you. Incorporate it into your time with family - walk, play sports......
3. Get enough sleep. Remember if you don't sleep well your body will produce chemicals that make you crave food when you are not really hungry! (Please see Dr A's Habits of Health chapter 17.)
4. Remember the reason for the Holiday and focus on 'fellowship' and not on 'food'!
5. Habits are habit forming... People form habits but habits transform people!
Let's Take Shape for Life! Let's transform our thinking to become choosy about what we eat. We can act out our choices and form our habits of health, by selecting healthy foods and planning to integrate Medifast foods as part of our "prescription for life"! Have a Happy Holiday!!!!
Grace________________________
Grace ParksCertified Health Coaches
graceforhealth@gmail.com
graceparks@teamtsfl.com
http://www.graceparks.tsfl.com
No comments:
Post a Comment