Celebration Survial Tips!

􀀬survival strategy to help

Special events and the holiday season bring friends,

family, and loved ones together to celebrate. It can

also be a stressful time, wreaking havoc on our

waistlines and undoing our weight-loss efforts if

we’re not careful. This year, keep the commitment

you’ve made to yourself, your health, and your

waist by developing a

you successfully navigate those sometimes tricky

holiday situations.

Don’t go hungry!

It’s important to eat at regular times throughout the day

before attending your special event so you don’t go hungry.

Eating small frequent meals helps keep your energy levels

even, and your hunger at bay, and makes you less likely

to give in to temptations. Enjoying a delicious Medifast

Meal before attending a holiday party will help keep

you satisfied. While there, remember these special events

should be treated like a

eating frenzy. On the 5 & 1 Plan, plan to take a Medifast

Meal with you or have your Lean & Green Meal at this

special event.

small frequent meal and not anAvoid

Avoid portion distortion.

Use the smallest plate available

for built-in portion control. Fill

your plate with healthy choices

first like fresh vegetables, lean

proteins, and salad. Limit or skip

foods that are high in calories and

low in nutritional value.

Get Creative

You don’t necessarily have to give up traditional

favorites...just modify them. Stay on track on

the 5 & 1 Plan by focusing on the Lean & Green

Meal recommendations: Roasted chicken, turkey,

lamb, or lean beef paired with spinach salad and

steamed green beans makes for a great holiday

meal and a healthy waistline without leaving you

feeling deprived.

For those in Transition and Maintenance, sauté

with broth rather than butter, use sugar-free

gelatin rather than regular in Jell-O® molds, and

use low- or fat-free choices rather than higher fat

versions,

regular.

Ask for help

Remember, you don’t have to do it all yourself! Get your

family and friends into the holiday spirit by assigning tasks for

everyone. Send your spouse to the store

while the kids clean assigned areas of the house. Don’t be afraid

to ask friends and family to bring a dish for all to enjoy.

Leftovers

Leftover food often finds it's way into our mouth rather

than the storage containers we intended. Help yourself by

choosing a clean-up job away from food

(such as washing

the dishes 

leftovers.

Here are a few suggestions for using up your leftovers:

while someone else clears plates and puts away

􀁏

cakes and pies.

Offer some to neighbors, coworkers, and friends—especially

􀁏

quick lunch or dinner when you’re in a rush or don’t

have time to prepare a meal for the family.

Divide leftovers into Lean & Green Meals and freeze for a

􀁏

Be creative and invent new recipes!

Plan Ahead

Develop a plan of action and you’ll be much more likely to enjoy the holiday season,

confident in your abilities to navigate those sometimes tricky scenarios. Use the

of Action for Surviving This Event

A plan of action is a written strategy detailing the steps you’ll take to keep yourself

on track with your weight- and health-management goals. Take time to create several

plans of action, individualizing them for the various situations you’ll be faced with this

season—from family events to office parties to dining with friends. Learning to manage

your caloric intake is no different than managing your checkbook, car maintenance, or

kid’s schedules. It takes commitment to focus on your health goals.

Choose (non) tempting treats.

Choose to make or buy holiday treats that are easy

for you to resist. If you’re a

chocolate lover, offer

licorice or hard candy or make fruit flavored bread

goods. Love all things sweet? Give out miniature

packets of pretzels, peanuts, or sugar-free gum, or

make personalized gifts that don’t involve food

 

Chew, chew, chew!

It typically takes the stomach 15 to 20 minutes

to signal the brain that you’ve had enough food.

Savor each bite by eating slowly and allow

yourself to

important skill to learn, regardless of which

Medifast Program phase you’re in. Skip second

helpings 

occupied, and enjoying the company of those

around you.

Hectic schedules

There never seems to be enough time to plan, clean, shop, and cook.

Manage your time by writing out your daily schedule before your

events. Determine what you can do in the alloted amount of time

commit to what you know you can accomplish.

Medifast Meals are great during busy times because they are quick,

convenient options that taste delicious and provide your body the

good nutrition it needs and deserves!

Make time for your body.

Exercise can help you burn and/or

bank

balance your calories consumed

with your calories expended. Get

your friends and family involved by

suggesting group activities

calories, which helps you to(such as

walks or sports challenges

physical health and take the emphasis

off food.

Focus on Friends

Holidays are intended to be social gatherings with

friends and family, not eating frenzies. Emphasize

the social interaction. Plan activities to make the

day special: Visit a local pumpkin patch, volunteer

at a food bank, or attend local parades or other

celebratory events. If possible, include group walks

or sports activities so that you can burn calories

while having fun. By focusing on the company of

those around you, you can celebrate the true spirit

of the holidays and make lasting memories with

your family and loved ones.

It’s a marathon, not a sprint.

One slip-up or occasional indulgence will not ruin your chances of

long-term weight management success.  If you find ourself doing

some unintended overeating, the best thing to do is get back on track

immediately rather than waiting to restart or allowing this one lapse to

become a relapse into old habits.

Think your drink.

Beverages, especially alcoholic choices, can be packed

with calories. Opt for zero-calorie beverages such as

unsweetened iced tea, coffee, seltzer water, diet soda, and

water. If others are indulging in alcoholic drinks, volunteer

to be the designated driver—it’s the perfect excuse to

graciously decline any alcoholic beverage! For those in

Maintenance who choose to indulge, avoid extra calories

by limiting your drink selection to one or two light beers,

glasses of wine, or cocktails made with spirits and zerocalorie

mixers (such as rum and diet soda)

please drink responsibly.

Procrastinate

If you plan on serving candy or

sweets, purchase or make these items

at the last possible moment. Early

purchases or baking can increase the

risk of being

the cookie jar.

Strut your stuff.

Use the holidays as an opportunity to be

a role model for healthier living to those

around you. Demonstrate the secrets

of successful life-long maintainers by

balancing moderate

holiday indulgences

with wise nutrition/food choices and

increased physical activity.

Bring your own.

If your event is a potluck, bring a healthy dish

that you can enjoy on your Medifast Program.

A taco salad made with greens, tomatoes,

scallions, green peppers, and taco-seasoned

ground turkey is sure to be a hit, and makes a

great Lean & Green Meal. If your event is not a

potluck, bring a

and low-fat dip.

Location, Location Location

Position yourself as far from the food as possible. Sitting or standing too close can be

tempting and lead to overeating.

Food gifts

Well before the holidays, ask your friends and

family to forego food gifts. If you still get them,

thank the person and either serve the food to

others or give it away to someone else. This

way, you won’t hurt the giver’s feelings, you’ll

eliminate your own temptation, and you’ll save

yourself the time and energy of preparing holiday

treats for others.

Travel with your inspiration

If you’re traveling this holiday

season, take along something that

inspires you to stay on track with

your health goals. Maybe your

inspiration is a picture of you at

your goal weight, a special poem,

music that enlightens you, or an

inspirational saying. And, of course,

don’t forget your Medifast Meals!

Keep your hands and mouth busy

Put a stick of sugar-free gum or a sugar-free

mint in your mouth to stop the

your hands busy and away from tempting

foods by holding a calorie-free beverage in your

dominant hand at all times.

Don’t forget, we don’t have to wait for a holiday or a

special event to take the time to be thankful for the good

things we have in our lives. By being thankful every

day, you can learn to focus on the positive, and this

positive thinking will help you stay healthy and well.

Enjoy!nibbling. Keephostess gift of fresh vegetablescaught with your hand in and, of course,that focus onhear when you are full. This is an by standing away from the food, keeping yourself

such as candles or place settings..My Planform on the next page to outline your plan of action.Transform your leftovers into other Lean & Green Meal dishes.e.g., substitute low-fat sour cream for

Holiday Recipes That I have found

Here are a few holiday recipes I have found.  I have only tried a few of them so far but am looking forward to trying them all.  There are so many healthy options for us out there.  Just small changes can reap big rewards. 

Feel free to add any recipes you have found that keep us on plan!!!  Let me know what you think of these.

Parmesan Cheese Chicken
Chop a medium sized tomato and sauteed it in olive oil with minced garlic, sea salt and Italian seasoning. Can put that in the refrigerator overnight to let the flavors marry.
Coat chicken breasts with crushed Parmesan cheese puffs (make sure you subtract this from your medifast meals).
Bake at 400 degrees for 20-25 minutes. Top with tomato mixture and a little mozzarella cheese. Put back in oven till cheese is melted.


PEPPERMINT PATTY SHAKE
1 pkt of MF Chocolate Shake mix
1/8 tsp Peppermint extract
6-8 oz cold water
3-4 ice cubes
Place ingredients in blender and blend until the ice is crushed.

Carne Asada Nachos
1 packet of MF Soy Crisps
3.3 ounces cooked lean beef (I prefer carne asada, but you can use ground beef)
OR 4 ounces cooked chicken breast
OR 4.6 ounces seafood (shrimp, crab, lobster etc...)
1/2 cup low fat cheese (I use a lowfat "Mexican Blend" from Albertsons)
2 Tbsp salsa
1 tsp sour cream
1/2 cup jalapeno (very optional, I just like my food hot!)

Cook the meat and chop it up into dime sized pieces. Spread out soy
crisps onto a plate and distribute the meat over the top of the crisps.
Sprinkle a half a cup of low fat "mexican blend" cheese. Microwave them
for approx. 30 seconds or until cheese is melted (you can also use the
broiler on your oven) and then top them with 2 tbsp salsa, and 1 tsp of
sour cream (both from the condiments list) and 1/2 cup jalepeno peppers
(as part of my green). I then add a salad or some vegetables on the side
to fulfill the rest of the "green" requirement. You could also top with
additional tomatoes.

If you want it less cheesy and more meaty, or vice versa, you can adjust
the recipe to your liking. This recipe is 2/3 meat, 1/3 cheese.

KALE CHIPS
They are yummy and easy to make. Take a bunch of kale and separate the
leaves from the stem that goes up the middle. Tear the pieces as small
as you like, remembering that they will shrink in the oven. Heat the
oven to 350, toss the kale in a couple of tblspns of olive oil, add fine
grain sea salt and whatever else strikes your fancy for seasoning, cajun
spice is good for example. Bake them on a cookie sheet for 10-15 minutes
or until they are crispy and voila!

Carmel Crunch cookies
Items needed:
1 Caramel Crunch bar (or any other type of crunch bar)
2 Brownie packets
4 Tbsp water

Soften up the crunch bar by microwaving it for 15 seconds. Combine both
brownie mixes with the crunch bar. Add 4 Tbsp of water and mix together.
Spray a plate with Pam and divide the mixture up into 3 equal portions.
Microwave for 2 minutes (2:30 for a harder cookie). Let cool and enjoy.
One batch equals three meals, the other two cookies can be frozen.

MEXICAN CHICKEN
1 pound boneless chicken breasts
1 teaspoon Taco Seasoning
Salt, to taste
1/2 cup enchilada sauce (I recommend Pace brand enchilada sauce. It's
the only one I've found without starch added.)
4 ounces LF mexican cheese, shredded
3 green onions, chopped (optional)

Sprinkle the chicken on both sides with taco seasoning; grill or
saut. Cut chicken into cubes and place in a PAM-sprayed 8x8" baking
dish; season with salt to taste. Add the enchilada sauce and toss to
coat chicken. Sprinkle cheese over chicken and bake at 350 degrees for 10-20
minutes, until hot and bubbly. Scatter green onions over the top.
Makes 4 servings

. 

Herb Roasted Turkey Breast

1 lb (16 ounce) boneless turkey breast raw

2 cups celery, chopped

1 cup sliced mushrooms

2 Tbsp onion, diced

1 tsp poultry seasoning
1/2 tsp ground black pepper
1/2 cup low sodium chicken broth
1/2 tsp onion powder
1/2 tsp garlic powder
2 tsp canola oil, butter or trans fat free margarine

Preheat oven to 350 degrees. F. Place turkey breast in medium roasting pan.  Sprinkle equal amounts of poultry seasoning, black pepper, onion powder, and garlic powder on turkey breasts.  Place celery, onions, and sliced mushrooms around turkey breasts.  Pour chicken broth and oil into roasting pan.  Roast 45-60 min or until internal temperature of turkey breasts reaches 170 degrees F.  If cooking turkey breasts with skin on, remove skin prior to eating.

 

Hot Cocoa Viennese

1 Medifast Hot Cocoa

6 oz hot water
1/2 tsp cinnamin
Combine Hot Cocoa and cinnamon in a mug or microwave-safe cup.

Add hot water and vanilla extract; stir until dissolved. Allow drink to cool a few minutes to blend flavors, then stir again and enjoy.

Gingerbread Loaves
Each serving counts as one (1) Medifast Meal and one (1) optional

condiment.

2 Medifast Apple Cinnamon Oatmeals

2-4 Tbsp sugar-free gingerbread syrup
1/8 Tbs sugar free gingerbread syrup
1/8 tsp baking powder
3/4-1 cup water
Preheat oven to 350 degrees.  Combine all ingredients in a large bowl; mix well.  Spray two mini loaf tins with non stick cooking spray.  Divide batter evenly into tins.  Bake for 30-45 min or until a toothpick comes out clean when inserted into the center of the loaves.

Green Bean Almondine

Each serving counts as three (3) Green 

and two (2) Healthy Fat servings.
1 1/2 pounds raw brean beans, trimmed

4 Tbsp almonds, slivered

2 Tbsp butter

Salt and pepper to taste

Sauté almonds in butter until lightly browned; be careful not to burn.  Steam green beans. Toss Almonds and season with salt and pepper before serving.

 

 

WOW  I have not been a good blogger lately HAHA.

Spent the weekend in Homer with Janet; my health coach, sharing the Take Shape for Life program with people at the Homer Health Fair.  Now all the follow-up begins.  Had lots of good learning discussions and have a long to do list now!!!

Hope all who have joined this journey are doing well.  Stick to plan.  Keep yourself in fat burning mode.  It will be worth it. 

Every time I am tempted to eat off plan, I just ask myself if that small taste of unhealthy food is worth spending the next 3-5 days getting back into fat burning mode.   Most often it is not. 

Thanksgiving is coming.  I am going to stay on plan and make healthy choices for my body during those family gatherings and I encourage all of you to do the same.

I will be posting some helpful hints for holidays soon.

Be sure to be drinking your water too.

Exercise has become part of my normal routine.  When I miss it my body tells me it is missing!!!  Who would have thought I would ever crave exercise???  Tonight starts my third month of exercise boot  camp.  I am excited about the new friends who are joining!

Be sure to leave notes or contact me with any comments or questions you might have. 

To a healthier happier me!!!  Do this for yourself!