We all know what the Holidays mean. Lots of extra fun, friends, family, and CALORIES! Every year we tell ourselves that at the start of the year we will start eating healthy again and get back on track with our workouts. If we are not careful, letting our guard down for a few weeks can easily turn into months. What if we could make healthy choices and still enjoy the festivities?

If you enjoy spending time in the kitchen baking and cooking this season, try substituting ingredients. Say you have a banana bread recipe that calls for a cup of vegetable oil. Substitute half of the oil with unsweetened applesauce. Or maybe you’re making your famous cheesecake for Christmas Eve. You can substitute the cream cheese with a low-fat version instead.

Often times I’ll get labeled as the designated “dessert bringer”. If that’s you, try to bring two desserts one healthy option, such as a fruit salad with yogurt dressing, and one indulgent. That way you won’t feel so guilty. You can have a good size serving of the fruit and a small portion of the more fattening option.

We all have that one Aunt or Grandma that convinces us we’re starving. They bring tons of great food and expect us to eat everything. You can be honest and tell them “no thanks”. Or you can try a small bite, instead of having a whole piece, just to let them know how fabulous it is.

Another strategy many of us have tried is to starve all day because we know how much we’ll be eating later. This is a terrible approach, because by the time dinner hits we’re starving and quickly eat everything in sight. Try to eat a healthy breakfast or a late brunch. One option I like is to scramble an egg and one egg white and serve on a toasted whole-wheat English muffin with a slice of reduced-fat cheese.

When you arrive try to think about the way you’ll feel the next day. Do you want to feel sluggish and bloated? Or would you rather feel healthy and in control? Have something to remind you of your health goals when your surrounded with temptation. Such as a close friend call you to see how you’re holding up.

If you just can’t help yourself, and end up eating the devil’s food you promised yourself you wouldn’t, don’t beat yourself up over it. Significant weight gain doesn’t come from a few days a year of not making healthy choices, but continuing on that path will pack on the pounds. If you do enjoy a food only try to eat it during the Holidays, and make yourself do fifteen minutes of extra cardio the next day.

If you were the host of your event send the leftovers home with the guests. That way you won’t feel guilty about wasting food or making yourself eat extra to finish them before they go bad.

Remember New Year’s is right around the corner. This is the time many of us realize what we need to change for next year. Weight loss is one of the most popular “New Year resolutions” in America. We anticipate having to give up certain foods and usually over eat them during the Holidays. The thought of being deprived of it soon makes practicing good eating habits tough.

Big Time Results offers a nutritional assessment with a Registered Dietitian and in-home Personal Training. No matter how hectic your holidays are, we work around your schedule and come to you. These are great tools to help you get started on the right path for the New Year. If you have friends or family that you still haven’t found presents for we offer gift certificates. Give them the gift of a healthy life!

One-Bowl Chocolate Cake

Eating Well Magazine

Ingredients

* 3/4 cup plus 2 tablespoons whole-wheat pastry flour, (see Ingredient Note)

* 1/2 cup granulated sugar( half SPLENDA)

* 1/3 cup unsweetened cocoa powder

* 1 teaspoon baking powder

* 1 teaspoon baking soda

* 1/4 teaspoon salt

* 1/2 cup nonfat buttermilk, (see Tip)

* 1/2 cup packed light brown sugar( half Splenda)

* 1 large egg, lightly beaten

* 2 tablespoons canola oil

* 1 teaspoon vanilla extract

* 1/2 cup hot strong black coffee

* Confectioners' sugar, for dusting

Preparation

1. Preheat oven to 350°F. Coat a 9-inch round cake pan with cooking spray. Line the pan with a circle of wax paper.

2. Whisk flour, granulated sugar, cocoa, baking powder, baking soda and salt in a large bowl. Add buttermilk, brown sugar, egg, oil and vanilla. Beat with an electric mixer on medium speed for 2 minutes. Add hot coffee and beat to blend. (The batter will be quite thin.) Pour the batter into the prepared pan.

3. Bake the cake until a skewer inserted in the center comes out clean, 30 to 35 minutes. Cool in the pan on a wire rack for 10 minutes; remove from the pan, peel off the wax paper and let cool completely. Dust the top with confectioners’ sugar before slicing.

Nutrition

Per serving: 139 calories; 3 g fat (1 g sat, 2 g mono); 18 mg cholesterol; 26 g carbohydrates; 2 g protein; 2 g fiber; 212 mg sodium; 60 mg potassium.

Winter Fruit Salad

Ingredients:

1/4 Cup Chopped Pecans

2 cups Grapes

3 Bananas

3 Apples

5 Kiwi

1 Cup Low fat Plain Yogurt

Splenda to sweeten

1 tbls Lemon Juice

Preparation:

Slice all fruit and toss with lemon juice in large bowl. Mix yogurt and sweetener and pour over salad. Sprinkle with pecans. Serve chilled.