Dieting on Thanksgiving

Clifton Park Photographer, Albany senior pictures, wedding photographer, albany, NY

Ok, So the holidays are coming up, and if you're like me you're freaking out about wandering from your diet.  For me, the next few months are going to be riddled with holidays, anniversaries, birthday parties and cookie exchanges.  All of which are going to be filled with my so called 'trigger foods' that I somehow have no will power around.

There are basic nutrients that we need to stay healthy, protein, carbs and fats. However, during the next few months will also have a variety of sugary goodies available to us which not only includes cakes, cookies and candy, but alcohol as well.

When it's your turn at the buffet line, keep in mind the following healthier alternatives for your holiday consumption.  I've compiled a list of available foods that may be available to you during this season.  These are listed from best to worst.

Appetizers
Veggie and fruit trays
Nuts
Deviled eggs
Guac and salsa
If there are plenty of dips around, use veggies, crackers and breads.  Avoid chips and pretzels unless they're whole grain and baked

Proteins
Turkey is one of the best proteins.  It comes just below fish.  Unless you're in 'Everybody Love's Raymond",  you won't have fish as your main course.  Just don't load gravy on it. Remember the School House Rock song 'Don't Drown your Food"? Gravy, sauces and dressings are loaded with fatty cream bases and sugar.   Opt for natural turkey juices and vinegar based salad dressings.
Tofurkey.  A turkey made out of tofu.  Yes, it does exist.
Ham is loaded with salt and sugar and is also one of the fattiest foods.  It is yummy (as well as one of my favorites on the holiday season) but don't slather on the brown sugar glaze it comes with, opt for mustard or thousand island instead.

Carbs, and by this I mean complex carbs.
Sweet potatoes.  Don't goop on the marshmallow topping.  It probably has enough brown sugar an butter in it to satisfy your sweet tooth.  This goes for acorn and butternut squash dishes as well.
Whole grain or whole wheat breads and stuffing.  Now I know you're not going to pass up the stuffing, but if it's made with anything other than white flour ingredients, it's better for you.
Rice, especially brown rice is better too, but I never see these on holiday menus.

Fats
There are good and bad fats.  If you're cooking your holiday meal, use olive oil.
Nuts, especially almonds (about a tablespoon)
Guacamole (in moderation)
Avoid mayo
Avoid rich sauces and sugar

Sides
Opt for salads and green veggies.  Avoid casseroles as the sauce in them is very fatty.
Squash
Sweet potatoes
Cranberry sauce.  Home made is better than canned which has a high sugar content.
Potatoes, avoid potato casseroles and au gratins.  Again, don't slop on gravy.

Desserts
All desserts are going to contain sugar and bad fats.  Try only sticking to one dessert and avoid trays of cookies and candy dishes.
Jello molds
Grab a piece of pie.  Try not to top it, but if it's a must, Cool Whip is best.
Avoid chocolate and caramel sauces and sugary berries as toppers.

Drinks
ALWAYS DRINK IN MODERATION
Straight clear liquors are best.  If it's cocktail, try sprite or seltzer and natural juices
Even though wine has sugar, it's still better than beer.
Egg Nog

Hope this helps.  Remember to chew slowly and drink lots of water before and during your meal.  Have a wonderful holiday!


Thanks for reading!


Marcy
Life's Gristle
www.wix.com/dzyn4u/home

Veggie (or not) Bread

 

Unfortunately, on my 'No-Fun Diet', bread is not on the menu, but when I do have a cheat meal, this is a recipe that I induldge in.  The massive amounts of veggies make it healthy, my love for garlic makes it tasty, and the extra treat of melted gouda cheese on top makes it a dish that I look forward to.

If you want, add thin slices of procuitto or bacon in there for those of you who cringe at the thought of veggie only dishes.

• Crusty loaf of artisan bread
• 3 small or 2 large portabello mushroom caps sliced into strips
• 1 large red bell pepper sliced into strips
• 4 green onions cut in 1 inch lengths
• 1/2 cucumber sliced paper thin
• 1/4 cup olive oil mayonnaise
• 1-2 tsp of crushed garlic, or 2 garlic cloves crushed
• 1/2 cup grated Gouda cheese
• olive oil
• salt and pepper

1. Set your oven to broil on low.  If you don't have a low setting just watch it carefully.  Adjust your rack to the second position from the top. 
2. Put the sliced portabello, red bell pepper, and onion on a foil lined cookie sheet.
3. Drizzle with olive oil and sprinkle with salt and pepper.
4. Mix veggies to coat and broil 4-6 minutes, tossing after every 2 minutes. Remove from oven and set aside.
5. Stir together mayo and garlic, and spread on thick slices of the artisan bread
6. Place 3-4 slices of cucumber on top of the mayo.
7. Remove the veggies and foil off of the cookie sheet and line cookie sheet with new foil.
8. Place the bread on the cookie sheet and top the bread with the broiled veggies.
9. Sprinkle the tops with the Gouda cheese.
10. Broil 1-2 minutes until the cheese is melted and the edges of the bread a lightly toasted.

Enjoy!

Thanks for reading!



Marcy

Life's Gristle

Diet Detox Soup

As Summer fades and Winter rolls around, there are certain things that bring in the season.  Coconut candles that were the must have for the spring, are slowly being replaced by pumpkin spice scents.  My iced green teas are replaced by coffee and as I snuggle into bed at night I MUST have my sleepy socks on.

On my stove however, cutting boards filled with veggies for salads are replaced by my hearty Diet-Detox Soup.  Don't let the name fool you, I've turned people on to this soup who don't even have the words 'diet' or 'detox' in their vocabulary.

This is a great winter soup filled with veggies and chicken. It's spices are also great for detoxing the body weather your detoxing after the flu, or before a new diet regimen.

 You could also switch it up into a tortilla soup by adding a dollop of sour cream and tortilla chips. 

• Olive Oil
• 6 garlic cloves, chopped
• 1 cup of chopped onion
• 1 cup of chopped turnip
• 2 large carrots, cubed
• 4 cups of chicken stock, I use free range organic
• 2 large zucchini, chopped
• 2 cups torn, fresh spinach
• 1 pre-cooked rotisserie chicken from the store (Or make your own!)
• 1/4 tsp cayenne pepper
• 1 tsp turmeric
• 2 tsp oregano
• 2 tsp rosemary
• 1 tsp coriander
• 1 tsp cumin

For those of you were like me and didn't know...This is a turnip.  You can peel it with a carrot peeler before you chop it.

• Heat olive oil in large pot over medium heat and add garlic and onion. Saute for 5 minutes.
• Add turnip and carrots and saute another 5 minutes.
• Pour in chicken stock and simmer for 10 minutes.
• Meanwhile, shred the chicken.  I only used white meat.

Shaundee really likes this part!

• Add zuchinni and chicken and simmer for 5 more minutes.
• Add spinach and spices and simmer for 5-10 more minutes.

Enjoy!

Thanks for reading!

Marcy
Life's Gristle

Household Exercising

Weather you're a professional in the work place or a professional mother, a busy schedule is a busy schedule.  Before I became a stay at home mom, I worked a 9 to 5 desk job, and even though you sit at a desk all day, you still come home whipped.  And, if you're a SAHM, I don't have to tell you how draining your day can be.

At the time, it never occurred to me to add an exercise routine to my life.  I would come home from work, pour a glass of...whatever, and watch recorded TV shows with hubby eventually falling asleep on the couch before they were over.

Now, after starting my fitness journey over a year and a half ago, I can't imagine my life without it.  I feel and look healthier.  Granted, I am blessed with the ability to NOT have to have a full time job at the moment, so I do have time to run to the gym and train.  But there are plenty of other ways to exercise at home, after work, either while you're cleaning, waiting for dinner to cook or even while watching TV.  No need for any fancy gym equipment, just grab objects around the house to help.

Following are a few exercises that if done 3-4 times a week for twenty minutes, will not only help you feel good about yourself, they can help tone your body and even help you lose those few extra pounds...especially with the holiday right around the corner.

Before starting any kind of exercise regiment, you should always consult a doctor for any concerns before hand.  But I promise, these are not heavy body-breaking exercises.

There are three key things to keep in mind when doing the following exercises:

1.  Always keep your back straight and squared shoulders.  Do not hunch over or round your back...ever.  What's good for the boys is good for girls...and lungs...stick those chests out ladies!

2.  Always keep your core (abs and back) tight. Squeeze your abs to keep you stable.  This will help with balance and make sure that you are not swinging your body to perform the movement.  It will help aid in isolating the key muscles for that exercise.

3.  When standing, keep your feet hip-width apart, toes forward an knees slightly bent.  Adjust your weight evenly through the heels.  You should able to wiggle your toes, if you try this and lose balance, then you are not engaging your core.

Shoulder Raises.

Muscles Worked: Front and side shoulders.

Equipment: Two full water bottles, ketchup bottles, cans...any two objects that weigh the same.  OR one object to perform the exercise one arm at a time.

Execution:

Standing tall, hold your weights at your sides.  Locking your elbows and really pulling with the top of your shoulders, raise both arms to either side until they are shoulder height, parallel to the floor. Slowly, lower them back to your sides.  Do this 15 times.  Then, repeat but this time raising your arms, elbows locked in front of you until parallel to the floor, slowly lower.  Repeat this 15 times.

Repeat the above two more times.

Wall Push Ups

Muscles worked: Rear deltoids (shoulders) chest, and triceps (that annoying dangle arm thingy...)

Equipment: A wall

Execution:

Stand straight facing a wall, 2-3 feet away.  Feet hip width apart, knees slightly bent, toes forward.  Place your arms shoulder height, wider than body width, palms pressed against the wall.  Slowly, lean into the wall, making sure your elbows are folding back and then slowly push until elbows locked.  Repeat 15 times.  Then lower your hands on the wall until about the bra line, then slowly lean into the wall, making sure that your elbows are bending in a way they stay close to your sides.  The closer to your sides they are, the more you should feel it in your triceps.  Repeat 15 times.

Repeat the above two more times.

Triceps Dips

Muscles worked: Triceps (we need to get rid of dangle arm...right?)

Equipment: Coffee table, bench or couch.

Execution:

Sit straight, chest out, feet firmly planted on the floor on the edge of your coffee table.  Place your arms on either side of your hips, palms down on the table, fingers dangling over the edge.  Slowly, push up with your arms to push yourself off the table.  Swing your hips just over the edge.  The key is to keep your hips as close the table as possible.  Now, take a step or two forward with your feet, and slowly lower yourself with your arms in front of the table.  Remember, don't hunch your shoulders. Once you've gone as low as you can, slowly push with your arms back up.  Keep your arms close to your body.  Without sitting back on the table, repeat 15 times.  Rest for 1 minute and repeat set two more times.

Remember to dip with your arms, and NOT to push with your legs.

Variation:
If you feel this is too light for you, you can add weight by keeping one leg raised above the floor as you dip, or place a weighted household item on your lap as you dip.  

Wall Sits
Muscle worked: Quadriceps (front of your thighs)
Equipment:  A wall

Execution:
Stand up straight, back against a wall.  Take a couple of steps out with your feet, and slowly lower yourself until your legs are making a 90 degree angle with the floor, make sure your knees are directly above your ankles.  Do NOT put your hands on your legs, keep them hanging lose at your sides.

Sit there for 30 seconds at first, eventually working yourself up to a minute.  Do this several times a day as your walking down your hallway.

Squats
Muscles worked:  Glutes (your butt) and Quads
Equipment: None, a chair, or coffee table, couch...

Execution:
Stand straight, feet pointed forward, core engaged.  Slowly push your hips back and squat until your butt touches your chair.  DO NOT SIT!  Slowly stand again pushing through your ankles and do NOT push your arms on your legs, either clasp them in front of you or place them behind your back.  You can do this without a chair and go as low as you can but always remember to keep your knees in alignment with your ankles.  Repeat 15 times and rest one minute.  Repeat the set twice more.

The above are just a few exercises you can do while you're at home.  Pick an exercise a day, or combine three for a full circuit workout.  Again, keep your core engaged at all times. keep knees above angles when squatting.

Other ideas for home workouts; lunge while you vacuum or mop, frog jump from room to room (kids love doing that too!) or even laundry detergent core swings.

Below are some links to some videos that show several of the above exercises and then some.

Home workouts one

Couch exercises


I would also like to share my new website.  I work from home as a freelance graphic designer, painter, and muralist.  I also have an outlet and love for pet portraits.  Check it out and leave me a comment!

www.wix.com/dzyn4u/home

Thanks for reading!

Marcy
Life's Gristle

A Sucker For Salads

First I'd like to apologize to Jill for missing my last scheduled post.  My daughter unexpectedly ran a fever that morning and I forgot to post it.

Since I'm on my famous 'No-Fun Diet', I'm constantly eating veggies these days, I figure the best way to keep it fresh is by creating beautiful salads.  Then I'll actually WANT to eat it (for the 5th time in a day!)  

Here's a salad I brought over to a friends house a few weeks ago.  I got the idea from Cobb salads, but there's no meat in it.

I went to A.J.'s Fine Foods, which is a gourmet grocery store here, (so gourmet, I only go once every couple of years!)  I got their bulk spring salad mix, radishes, orange bell peppers, grape tomatoes, cucumbers, broccoli and a gourmet carrot blend (included yellow and purple carrots.)  I also sprinkled a ring of sliced almonds around the rim with the broccoli.

Aubrie is a VERY picky eater.  Anytime she tries a new veggie out in a restaurant, I immediately go out and purchase her new found taste.  But alas, 9 times out of 10 she refuses to eat it at home.  So I came up with a fun way to eat a salad...Flower Power!!

Using a small heart cookie cutter, I cut heart cucumbers and arranged them as petals.  Small red and yellow sweet peppers were used for the middle of the flowers and heart leaves.  A slice of cucumber with a carrot peeler became the flower stem.  Lettuce and edemame (actually a GREAT protein item she WILL eat!!) were used for the ground.  She LOVED it, but didn't eat the peppers or lettuce...sigh...

What do you do to get your picky eater to eat?

Thanks for reading!



:) Marcy from Life's Gristle

The Carbohydrate Question

One of the thought processes that I had to overcome when I started my fitness journey was that carbs were bad.  The very first time that I lost a significant amount of weight (without trying) was on that ever so popular Atkins diet.  But like most people, I did it wrong.  I just followed it based on hearsay without even reading the book. I could eat meat, OK then, so I ate two servings of McDonald’s bacon every morning on my way to work.  I could eat dairy, OK, I ate slices of velveeta cheese like it was candy.  I lost weight and it worked like a charm right before my wedding, but I think I was mostly starving myself as opposed to actually ‘dieting.’  Little did I know the stuff I was feeding my body was the reason why I felt so sluggish and depressed.  I lacked the energy to do-basically anything.

Less than a year later, all my weight was back.  Sigh.

Most popular low-carb diets today treat carbs as if they’re evil and the root of all body fat and excess weight.  And, there is some evidence that (if done correctly) a low-carb diet may help people lose weight more quickly than a low-fat diet, although this evidence is mostly a short-term fix.

   

There are two types of carbohydrates, simple and complex.  When you eat a carbohydrate, your body eventually breaks it down into glucose, or sugar, which is then used as energy.  The difference between simple and complex carbs is the rate at which it is broken down.  Simple carbs offer no health benefits and is broken down quickly, turning into sugar and making you feel hungry quicker, contributing to weight gain.

Complex carbs are broken down slowly; you’ll feel fuller longer and have more energy for a longer period of time.  They provide your body with fuel for physical activity and for proper organ function as well as being an important part of a healthy diet.

That’s basically the difference.

Simple Carbohydrates – feel hungrier longer, no nutritional benefits

Complex Carbohydrates – Nutritional benefits, feel fuller longer, have more energy.

Seems like a no-brainer to me.

It is recommended that complex carbs should supply about half the calories in your diet, or, consumed 3-5 times per day.

So, what are the Complex Carbohydrates you ask?

The best are listed below, and what I currently eat in my diet prescribed by my personal trainer.

Whole Grains

Legumes

Beans

Lentils

Oatmeal

Brown Rice

Barley

Quinoa

Yams

Veggies

What to avoid a.k.a. Simple Carbohydrates:

Anything containing white flour

White or brown sugar

White rice

The bread question.  What breads can you eat?

Look for breads that say 100% whole wheat or whole grain.  Even better, low carb specialty breads or sprouted grain breads like Ezekial which can be found in the natural section of your grocery store or at specialty natural grocers.

Avoid processed cereals with little fiber.  Best choices are oatmeal, or cold cereals with extra fiber like All-Bran.

This list isn’t as dreadful as it sounds.  For instance there are plenty of rice-mixtures out there that are without white rice, and can be doctored up in any number of ways with seasonings and veggies.  I also get brown-ricecakes (yes they do exist), and pile on the hummus when I’m craving a Mediterranean treat.  I’ve also been known to sprinkle cinnamon and splenda on them and pop them in the microwave for 10 seconds when I want something sweet.  Yams are also a sweet alternative if that’s what you crave, just forgo the butter and sprinkle salt and pepper with some olive oil instead.  I also have a killer black bean and yam chili recipe here.

I hope this clears up some carb confusion, and don't forget to add complex carbs to your already nutritious diet of healthy proteins and fats.  You'll have more energy, and probably lose a few pounds!

Thanks for reading!

:)

Marcy from Life's Gristle