Southern Indiana Living

NOV-DEC 2018

Southern Indiana Living magazine is the exclusive publication of the region, offering readers a wide range of coverage on the people, places and events that make our area unlike any other. In SIL readers will find beautiful photography, encouraging s

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Page 42 of 48

Nov/Dec 2018 • 43 M y favorite holiday is Thanks- giving. I love the food, cook- ing and time spent with fam- ily and friends. For me, the holidays are a time to indulge and enjoy rich and flavorful dishes. With that said, I make it a point to maintain my active and healthy lifestyle throughout the entire holiday season. Doing so keeps my energy up, my stress level low and prevents any unwanted weight gain. On average, Americans gain 1 to 2 pounds between Thanksgiving and Christmas. That might not seem like much, but research shows that most peo- ple fail to lose the extra weight and con- tinue to gain year after year. Even the most avid exerciser can lose their will to get to the gym as exercise drops to the lowest point during the month of December. Believe it or not, you can enjoy the holi- day season, and all of its delicious treats, without piling on a single pound. Try these holiday hacks and come Jan. 1 you will be ahead of the new year's resolution weight-loss train. • Bring your own dish to the party. Holiday parties are one of the biggest diet challenges people face. To avoid the calorie-laden temptations, bring your own healthy dish. This will not only make you appear generous and kind, it's your backup plan if there is nothing else to eat. • Don't skip meals. Often, people will eat less to offset rich holiday dishes. Maintaining your normal diet will regulate your blood sugar and pre- vent you from gorging at the first sight of food. • Enjoy seasonal foods and skip dish- es you can have year round. Seasonal dishes include sweet potato casserole, green bean casserole, pumpkin pie, bourbon balls, buckeyes and eggnog. • Have a two-plate limit. Fill up your first plate with fruits and vegetables — there's always a vegetable tray somewhere and you can snag fruit from the cheese platter. Use your sec- ond plate for small portions of your favorite holiday must-haves. • Wear fitted clothing. Avoid wearing loose-fitting clothes and wear your regular-sized pants, dresses and tops. Loose-fitting clothing allows us to overeat without realizing we've had too much. Regular-sized clothing can start to feel uncomfortable and too tight, forcing you to stop before things get out of hand. • Stay hydrated. Have one to two full glasses of water before eating. This will promote hydration, satiety and digestion. It's also ideal to have water before and in between alcoholic bev- erages. Doing so will help prevent a hangover and drinking in excess. • Take your time. Don't be so quick to eat. Socialize and enjoy the company around you. • Avoid socializing in the kitchen, near the buffet or appetizer area. This will help minimize mindless eating. Maji Koetter, Ali, MS, RD, LD, CD, is a licensed registered dietitian at Baptist Health Floyd special - izing in diabetes and weight management. She uses a real-life approach to nutrition when counseling her clients, and encour - ages them to strive for progress not perfection. She is passionate about helping everyone find their own way to living their happiest and healthiest lives About the Author 'Tis the Season Easy tips to help prevent you from packing on pounds during the holidays Real Life Nutrition Image: Getty Images Ingredients 2 Bosc pears, cored and thinly sliced 1 (6-ounce) package fresh baby spinach 3 tablespoons water 2 tablespoons balsamic vinegar 1 teaspoon sugar 5 teaspoons extra virgin olive oil 1½ teaspoons stone-ground mustard ¾ teaspoon salt ½ teaspoon coarsely ground black pepper ¼ cup (1 ounce) shaved Parmigiano-Reggiano cheese Instructions Combine pear slices and spinach in a large bowl. Com- bine water and the next six ingredients (through pep- per), stirring with a whisk. Drizzle vinaigrette over salad and toss gently to coat. Sprinkle with cheese. Nutritional Information: Calories 52, Fat 2.7g, Satu- rated Fat 0.7g, Monounsaturated Fat 1.6g, Polyunsatu- rated fat 0.2g, Protein 1.7g, Carbohydrate 6.1g, Fiber 1.4g, Cholesterol 2mg, Iron 0.8mg, Sodium 215mg, Calcium 58mg Recipe by: Cooking Light Spinach-Pear Salad with Mustard Vinaigrette Do you need a healthy dish to bring to a party, or something to enjoy for yourself? Try this salad — it's a staple in my household and perfect for this time of year. Yield: 12 servings Serving Size: 2/3 cup salad

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