In: Dieting|Emotional Eating|Health|Healthy Eating|Lose Weight|Maintaining Weight Through the Holidays|Mindless Eating|Motivation|Nutrition|Psychology of Eating|Special|Uncategorized|Weight Loss|Wellness4 Dec 2013
Lots of fun with parties, festivities, and tons of delicious food!
If you love socializing, but don’t love the weight gain that can follow, check out my newest video for 3 super, simple tips you can follow to keep you on track (and check out my Holiday bling!).
I will also be posting tons of holiday tips on my Facebook page this month, so LIKE Annette Alfieri Nutrition to get your daily fix.
Leave a message below and tell me how you make the Holidays work for you, without tipping the scale.
Enjoy this holiday month!
1 large bunch kale (lacinato or curly) cleaned and chopped
2 cloves of garlic – chopped
1 TBL. Olive oil
¼ tsp. crushed red pepper flakes
¼ cup chicken stock or water
1 large sweet potato – cubed
¼ cup dried cranberries
Juice of 1 Clementine -
1 TBL. White vinegar (white wine, champagne, blood orange..your choice)
¼ cup extra virgin olive oil
½ tsp. Dijon mustard
¼ tsp. cinnamon
Salt and pepper to taste
Preheat the oven 350 degrees. Cover a cookie sheet with parchment paper. Add the sweet potato and toss with olive oil, salt and pepper. Place on the middle rack of the oven. Bake for 30- 45 minutes until tender. (Toss a few times during baking).
While the sweet potatoes are cooking, heat a large skillet and add the olive oil, and garlic and heat until fragrant. Turn heat to high; add the crushed pepper and kale, sprinkle with coarse salt and toss with tongs until kale starts to wilt. Add stock or water and cover to braise for 3-4 minutes. Set aside.
Whisk all the dressing ingredients together until emulsified.
In a large bowl toss the kale, sweet potato, and cranberries. Add some dressing until it is to your liking. Refrigerate the remaining dressing to save for salad.
Recipe by Rose Hattabaugh
It’s the day before Thanksgiving and here on the East Coast it is a cold and rainy afternoon, just perfect for making apple pie. I love the feel of the fruit in my hands as I peel them, the smell of the spices, the smoothness of the dough, and of course the comforting aroma of cinnamon and apples.
As I bake, I listen to music and I reflect on all that is good from this past year. Yes, there have been challenges, but today, and for the remainder of 2013 it is about gratitude.
Thanksgiving has and always will be a holiday about food; purchasing, prepping, preparing and eating.
And oh how we love to eat all that is laid before us!
But the food is only a metaphor for thankfulness.
Eating is a way to satisfy ourselves, nurture others, show love, and to gather together the ones we care about. There is nothing more pleasurable than sharing a meal with family and friends.
So this holiday season I encourage you to enjoy the fruits of your labor; not just the food, but people, actions, and accomplishments. Savor and drink in what your life is, and what it can be.
Fill yourself up with gratitude.
For those who are trying to lose or maintain their weight, and find the temptation of food a challenge, remember this:
This is just one day and one meal
You are not obligated to eat everything, or finish anything
Deprivation is not a test and overindulgence is not a reward
You are not a bad person if you eat dessert; you are not virtuous if you don’t
You are surrounded by good friends and family, be present
There are many ways to feed a hunger; through the body, mind & soul
And so I wish you all a Happy Thanksgiving filled with abundance, love and joy!
I am thankful for all of you.
Leave a message below and tell me what you are grateful for this holiday season.
Thanksgiving and pumpkin pie go together like smoothies and protein powder. Here’s a delicious twist on my favorite dessert. Since you can’t tote a pie to the office, this fits nicely right in your shaker bottle. Now you can enjoy it for breakfast, and all year round! Just one more reason to give thanks.
1.5 cups of vanilla unsweetened Almond Milk
½ cup canned Pumpkin
1 scoop of vanilla Protein Powder (my fave is Whey Cool Vanilla by Designs for Health)
1 small ripe Banana
2 tsp pure Maple Syrup
¼ tsp Vanilla Extract
1 tsp Pumpkin Pie Spice
2 ice cubes
Place all ingredients in the blender and give it a whirl. Enjoy!
This is the food that calls to you in the middle of the night. The one food that if you know is in the house you will find it, and eat it; all of it. This is also the food that no amount will ever satisfy you, no matter how much you eat.
We all have them. At least one trigger, maybe more.
Trigger foods are like minefields; they will take you down and sabotage all your efforts to lose weight. They will manipulate your mindset, and laugh at any attempts of willpower.
So how can you gain control when a trigger is pointed right at you?
First and foremost, you need to identify what these foods are for you. And every one is different. I can leave my husband’s Entenmann’s chocolate cake sitting in the fridge untouched for days, but if my favorite crackers are in the cabinet, all bets are off. I will actually create reasons to have them with every meal.
You see, these tempting triggers have a serious hold on you. Some of it is a physical craving, and some of it is emotional. They just make us feel good. Oftentimes, it is these very foods that we may have sensitivity to. In other words, when you eat whatever the forbidden fruit is for you, your brain lights up like a carnival. The body experiences a soothing response from this particular food, increasing the desire to eat more.
When you know what your trigger is, it makes it easier to avoid an inevitable binge-fest.
While you are trying to lose weight, you need to keep your distance from your saboteurs. These foods cannot be in the house. Now that’s not to say you can never enjoy them again. You can and will enjoy them in moderation outside of your home, or in a perfectly pre-portioned snack pack.
For some people, even this small precaution is not enough.
That’s because a food can “own us” to the point of taking control of our actions. At all times, you need to be able to have the power of saying yes or no to anything you eat.
We give our power away to these addictions, so leveling the playing field is a must.
This can be achieved by completely removing the offending trigger from your diet until your body stops craving it. Put some distance between you and the enemy, and allow the food to lose its hold on you. Only then can you think clearly around it, and gain some control.
But beware, these tricksters can pop up at any time and take hold of your willpower again and again if you let them. Sometimes I’ll see clients give up crackers, but then start eating pretzels. In this case, wheat can take many forms. Don’t be deceived by a different disguise.
Rest assured though that these bad guys can be tamed. Eat them sparingly, in pre-packaged snack packs, and with total awareness. In time you’ll be the one pulling the trigger.
Leave a message below and tell me what your trigger foods are, and how you deal with them.
If you can’t seem to get control of your triggers and cravings, it might be time to get the support you need. Contact Annette at anna...@optonline.net to set up a FREE Get Acquainted Call.
Lighten Up! is a nutritional program that offers a unique approach to weight loss. Based on the premise that diets don't work, Lighten Up! takes the emphasis off of food and concentrates instead on behaviors. By assessing an individual's lifestyle, beliefs and eating habits, a customized nutrition plan is created that can be comfortably adopted for life. The result is better overall health, increased energy levels and natural weight loss. This means no more constraints or deprivation, just a new way of understanding and enjoying food - and life!
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