After The Holidays Healthy Eating Tips

The after-holidays feeling can be pretty overwhelming…we want to get back into shape while at the same time eating our way through still-overflowing dishes of indulging foods. This is one of the topics I talk about constantly after the holidays. Because of the topic's popularity, I desired to write a small book with all the tips I so often give. So here are my top tips for getting back into shape inspired by my latest book, The Little Book of Simple Eating:

• Instead of depriving yourself of a yummy treat (such as my amazing mini sugar cookies, share it with your favorite people and savor each bite slowly. Eating slowly means chewing each bite at least 15 times. 

• Want to stay full through the day? Incorporate your daily dose of fiber! Grains such as quinoa, oatmeal, sorghum, or wheat, to name a few, add several essential nutrients, flavors, and crunch. Adding fiber can be as easy as getting cozy with a bowl of high-fiber cereal.

• Take advantage of seasonal produce and be creative with the preparation. Try a grilled cheese with soft cheese, sliced pears, and balsamic vinaigrette with a small pumpkin soup. This recipe sounds fantastic and is loaded with holiday flavors and nutrients. 

• Serve from the kitchen to keep seconds out of sight. 

• Off to another party? Try eating a small snack such as a peanut butter and jam sandwich or an avocado toast with an egg. The protein will keep you full until the party and beyond.

• Size matters! Make an effort to reduce portion sizes, not eliminate foods. Remember that the poison is in the portion.    

• Keep moving! Walking, biking, jumping rope, or a fun Zumba class will keep your spirits up while burning the extra calories you may have eaten last night.

• Practice mindful eating, which can help you control your cravings.

• Limit or alternate high-calorie beverages with water or infused waters, which are fun, low-calorie beverages. I love infusing water with cucumbers, chopped fruits, and fresh mint or basil. 

• Up your protein intake. Studies have demonstrated that a high-protein meal can keep you satisfied longer. See the recipe below for a high-protein meal. 

• Food matters! Try to eat all meals. If you skip meals, you will probably eat more calories at the end of the day.   

• Variety, moderation, and small changes in your diet are critical to a balanced and successful healthy lifestyle.

In summary, don’t deprive yourself during or after a party. Eat small portions of your favorite indulgent foods, and load your plate with veggies and fruit when available. Keep active by walking or biking to do shopping or errands. Dancing is an inexpensive and fun exercise you can do from anywhere. 

Here is one of my favorite recipes that can be a delicious lunch or dinner.

Mini Spicy Meatloaves

Ingredients:

1 to 1-1/2 pounds ground Beef or pork loin

1 cup seasoned breadcrumbs 

½ cup medium or hot Mexican salsa

1/2 cup cilantro leaves

1 egg

2 teaspoons chili powder

1-1/2 teaspoons ground cumin

½ teaspoon salt, pepper, garlic seasoning, optional

Topping:

1 cup Mexican salsa

1 cup Mexican cheese or cheddar cheese

Directions:

1. Heat oven to 400 F. 

2. In a large bowl, combine all ingredients except the topping ingredients. 

3. Divide the meatloaf mixture into each of the 12 medium muffin cups.

4. Bake for 15 to 20 minutes or until the temperature reaches 140 F.

Remove the meatloaves from the oven and top each with 1 tablespoon salsa and 1 tablespoon cheese. Bake for an additional 3 minutes, or until the cheese melts. Remove the meatloaves from the pan and serve hot with Mexican rice.   

Serves: 12 mini meatloaves

Sylvia Klinger

Sylvia Klinger is a global nutrition communicator, award-winning author, and culinary consultant who provides compassionate health and nutrition services to underserved communities worldwide.