Did you over indulge this holiday? Here’s some tips to get back on track:
ThinkstockPhotos-1467127851.Resume Sensible Eating. You may be tempted to compensate for indulging in extra calories by skipping meals. But skipping meals will only leave you hungry and at risk for pigging out later.
•Start with a light breakfast such as a bowl of low-fat yogurt and berries.
•For a mid-morning snack eat a piece of fruit and an ounce of low-fat cheese.
•At lunch enjoy a big salad with lean protein such as fish or chicken.
•For an afternoon snack try a cup of vegetable soup and an orange.
•For your evening meal enjoy a serving of fish and plenty of vegetables.
Also, don’t forget to resume your daily 8 cups of water—you’ll feel the difference!
00122.Skip the Scale. If you did indulge in a few too many holiday goodies, your weight is bound to be inflated. This is not because of an increase in body fat, but because of water retention brought on by the excess salt you likely ate. Weighing yourself will only make you feel defeated. Once your back on track, you should weigh yourself first thing in the morning, once a week.
PiYo3.Stick to Your Normal Exercise Routine
Did your holiday events and parties derail your exercise routine?
•If you stopped exercising through the holiday season, today is the day to restart. Try moving for 5 minutes—something is better than nothing.
•Even if you stayed on track with your exercise routing through the holidays, don’t fall into the trap of trying to over-exercise to compensate for the extra calories. Over-exercising often does more harm than good, causing us to strain our muscles and/or injure ourselves. Pain for over-exercising can take us off the tracks completely.

We want to hear from you, how do you get back on track after the holidays?

When the temperature drops, our motivation to be physically active often drops too. Fight the holiday bulge with these tips for keeping physically active when the weather gets chilly.

Park City, UT, USA --- Father and Daughter Sledding --- Image by © Royalty-Free/Corbis

Go sledding. Running up a snowy hill, sliding down and repeating is a great way to get the whole family physically active.

happy friends ice skating on rink outdoors

Ice skate. This is a great workout for your legs and heart. You’ll also help strengthen your core, which is engaged when trying to keep you balanced.

Young Man Clearing Snow From Drive

Shovel the snow. It’s a great way to get the heart pumping and the other muscles working. But don’t overdo it!

Happy Woman Playing With Her Pet In Snow

Go for an afternoon or evening walk, jog or run – and bring the dog! As long as you’re dressed warmly, any time of day can be enjoyable weather for taking a stroll or a jog. Winter days are shorter, so start early enough to finish before it gets dark.

Happy and sporty.

Visit the local community center for a game of indoor basketball with friends and family. Grab a basketball, some jump ropes or volleyball for a couple hours of fun physical activity!

Tips for Winter Workouts

  • Embrace layering. To avoid getting overheated in heavy clothes, dress in layers. By wearing several light layers while you work out, you can stay comfortable by peeling off layers as your body warms up.
  • Don’t sweat it. Search for shirts and shorts made of synthetic fabrics that work to “wick” sweat off your skin. Cotton fabrics trap sweat against your skin, causing you to get cold in the open air. Many companies make sweat and water-resistant fabrics that can keep you drier.
  • Protect your extremities. Wear thin gloves and a headband or hat to keep your hands and head warm.
  • Stay Hydrated. It’s a common misconception that you don’t need to drink as much water for winter workouts. To avoid dehydration, drink plenty of fluids before, during and after working out, even if you aren’t thirsty. A good rule of thumb is to drink one cup of water for every 15 minutes of physical activity.

Wishing you a Happy Holiday!!

Tips for the Holiday Office

Be the one in your office to bring the fresh fruit or fresh-cut vegetables.

Bring a trail mix made from variations such as whole-wheat cereal, dried fruit, pretzel sticks, nuts and M & M’s.

Take flavored hummus and whole-wheat crackers or vegetables as something different.

For the holiday office potluck, have a healthy recipe challenge between departments.

Prepare ahead of time for unscheduled meetings and deadlines by always having nutritious snacks in your office or workplace: instant low-fat soup, pretzels, whole-grain cereal, mini cans of water-packed tuna, boxes of raisins, instant oatmeal, dried fruit or single-serve fruit cups or whole-wheat crackers.

The Office Party

Get involved. There’s usually a list for coworkers to volunteer to bring dishes for the party, so sign up! You can make a heart-healthy item, giving yourself at least one good option to enjoy.

Come prepared. If the party is during lunch, eat a healthy breakfast followed in mid-morning by a high-fiber snack (like an apple or a small handful of almonds).

If the party is after work, enjoy a protein-packed lunch like grilled fish or chicken with a salad and then later in the afternoon have another high-fiber snack. If you’re not too hungry when you go to the party, it will be easier to avoid overeating.

Map it out. Avoid loading up on foods that are fried, buttered or have a lot of cheese and cream. Even though the portions may be small, these fat-laden bites can really pack a punch. Look for fruit, veggies and dip, whole-grain crackers, and baked or grilled items.

reindeerReindeer Office Pizza

2 pkgs of reduced fat crescent rolls 1 – 8 oz pkg of low fat cream cheese 1/2 cup light mayo 1 pkg of dry mix hidden valley ranch dressing Carrots
Broccoli Cauliflower
Green/Red Bell Peppers
Green Onions Tomatoes
Amount of veggies can vary, just enough to cover. Shredded cheese (whatever kind you like) Bacon bits (if desired)
office pizzaDirections:

  1. Bake crescent rolls according to package. (Unroll both cans of dough; separate dough into 4 long rectangles. In ungreased 15x10x1-inch pan, place dough; press in bottom and up sides to form crust.)
  2. In a large bowl, combine the softened cream cheese, mayo, and ranch seasoning, blend until completely mixed.
  3. In separate bowls, cut each vegetable and put into bowl by itself so the ingredients are not mixed together. (Veggies should be cut into bite size pieces.)
  4. Spread cream cheese mixture on crescent rolls after dough cools.
  5. Spread veggies on pizza
  6. Sprinkle cheese on top of veggies (lightly)
  7. Lightly sprinkle bacon bits
  8. Chill at least 1 hour before serving

Number of Servings: 32
Per Serving: 90 Calories, 6g Fat,
135 mg Sodium,
6 g Carbohydrate,
2 g Protein
Don’t forget about EXERCISE! Wouldn’t you rather burn it up then give it up?

When my family thinks of the holiday’s the traditional Chex Mix is one treat that is always on the “must have” list. Well, this year, I didn’t think it would happen as we’ve done a little kitchen remodel and I’m without a stove. Luckily, I came across this recipe:


9 cups Chex cereal (I used equal parts corn, rice, and wheat Chex)
2 cups pretzels
1 cup Cheerios
1 cup peanuts
1/3 cup (6 Tablespoons) butter, melted and hot
1 Tablespoon seasoned salt
1/4 cup Worcestershire sauce
1 teaspoon garlic powder (optional)
Add cereal, pretzels, cheerios and peanuts to the bowl of a slow cooker.
In a separate bowl, whisk together butter and seasoned salt until the salt is dissolved. Stir in the Worcestershire sauce until combined.
Drizzle the sauce evenly over the top of the cereal mixture. Toss for about 1 minute, or until the mixture is evenly combined.
Cover and slow cook on low for 3 hours, stirring at the 1 hour, 2 hour and 2.5 hour marks so that the mixture does not burn. Then spread the mixture out onto a few baking sheets or parchment paper in an even layer until it cools to room temperature. Serve, or store in a sealed container for up to 3 weeks.

*If your slow cooker does not have a tiny hole in it to let air escape, it may collect too much condensation which could make the Chex Mix get too soggy. If that is the case, I recommend placing a towel underneath the lid of the slow cooker to collect the condensation.

Recipe source: Slow Cooker Chex Mix

And here’s a new one I’m going to try:

Slow-Cooker Fiesta Ranch Chex™ Mix

4 cups Corn Chex™ cereal save $ 2 cups Wheat Chex™ cereal save $ 4 cups small pretzel twists 2 cups bite-size corn chips 1/4 cup butter, melted 4 teaspoons dry ranch dressing mix (from 1-oz package) 2 teaspoons Old El Paso™ taco seasoning mix (from 1-oz package)

1. In slow cooker, place both cereals. Add pretzels and corn chips.
2. In small bowl, stir together butter, taco and dressing mixes with whisk until well combined. Pour over cereal mixture; stir until evenly coated.
3. Cook uncovered on High heat setting 2 hours, stirring every 15 to 20 minutes.
4. Spread mixture on cookie sheet or tray; cool 3 to 5 minutes before serving.

Recipe Source:Slow-Cooker Fiesta Ranch Chex Mix

How about you, have you tried making Chex Mix in a crock pot?

Holiday goodies are just a given this time of year. Are you doing some baking? Try these simple substitutions to make your holiday baking healthier:
Instead of: Use:
1 cup oil = 1 cup applesauce
1 tbsp margarine = 3 tbsp ground flax
1 egg = 1 tbsp ground flax + 3 tbsp water
1/2 cup pecans = 1/4 cup toasted pecans
1 cup sour cream = 1 cup plain yogurt
1 cup whole milk = 1 cup skim milk
1 cup mayonnaise = 1 cup non-fat Greek yogurt
1 cup wine = 3/4 cup water, 3 tbsp lemon juice and 1 tbsp sugar

Additional Tips:
Cut desserts into smaller portions
– Cut pies into 10 pieces rather than 8. Cut brownies, bars and cakes into bite-sized pieces.
Make smaller cookies
– Make fewer varieties. Join a cookie exchange for variety without baking several full batches.
Make fewer high-calorie items such as candies, pies, cookies.
– If dessert choices are limited to a few varieties, you’ll be less likely to eat too many by trying everything.
Offer low-calorie hot beverages with dessert.
– Hot herbal teas, flavored coffees, latte made with skim milk, use of fat-free half-and-half.
Lighten your desserts by using these substitutions:
– Use a sweetener, such as Splenda®, in place of all or part of the sugar.
– Use sugar-free pudding in place of regular pudding.
– Reduce the amount of chocolate chips by 25%.
– Replace 1 cup of applesauce for 1 cup of margarine/butter.
– Use evaporated skim milk in place of evaporated milk.
– Use reduced-fat cream cheese in place of regular cream cheese.
– Use fat-free whipped cream in place of regular whipped cream.


Mrs. Claus with tray of cookies

Mrs. Clause’s Low Fat Peanut Butter Cookies
1 can (14 oz) sweetened condensed milk
3/4 cup all natural peanut butter
1/4 cup fat free egg substitute
1 teaspoon vanilla extract
2 1/4 cup reduced fat biscuit mix
1/4 cup sugar, optional (to sprinkle on top before baking)
Mix the milk, peanut butter, egg substitute and vanilla with a mixer on a low setting until smooth.
Add the biscuit mix and blend well. Cover and chill for at least 3 hours.
Preheat your oven to 350. Drop the dough by teaspoonful 2 inches apart on a cookie sheet coated with nonstick spray. Sprinkle with sugar and bake the cookies until lightly browned about 10 minutes. Makes approximately 40 cookies. Serving Size: 1 cookie. Nutrition Facts per cookie: 90 calories, 2.5g fat, 0.5 g sat fat, 0g trans fat, 130 mg sodium, 14g carbohydrates, 0g fiber.