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Heidi Rothbard - Nourish Yourself Newsletter December 2008
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Greetings!
HAPPY HOLIDAYS!
I can't believe Hanukkah and Christmas are around the corner, it feels like I just wrote to you about my amazing summer trip!!
Last month I focused on "Surviving Thanksgiving" and I hope you had fun eating your feast using the painter's, cow's or children's approach. As I also mentioned last month we consume between 5000 - 7000 calories on average on Thanksgiving Day. Hard to believe but true.
Here is another fact for you:
The average person puts on 5 pounds every holiday season. It takes an extra 3500 calories to add an extra pound to your body. So, if you're having an extra 500 calories a day during the holidays, you'll add one pound each week.
500 extra calories a day isn't tough. That's a few glasses of wine... a big mixed drink... a big piece of pumpkin pie, a few cookies. Since there are 5 weeks between Thanksgiving and New Year's, that's 5 pounds.
Add that to the fact that many of us skip workouts because we've got holiday parties and shopping to do after work... and we miss out on sleep... and you can see why we gain weight around this time of year.
Let's change the trend this year. Set your intention - your mind is very powerful. If you've already given in to the idea that the next several weeks are going to be a hopeless cause, and you have no control over how you eat or how your body feels after you eat, then that's probably how the next two months are going to play out. BUT, if you create a plan of action, and set your gameplan, then it could be a whole different story. In this newsletter I will talk about ways to intentionally set ourselves up for success during the holidays.
And as I said last month - let me support you in your transition to a new year and a new you! I hope my newsletters will be an inspiration to make it all about Quality instead of Quantity.
Heidi
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Workshops
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ New Year - New You
I have been invited to talk about the road to health and wellbeing 2009 at three different events in January. How many times have you committed to a New Year's resolution of losing weight, eating healthier foods, cooking more and healing yourself naturally only to succumb to your daily routine and old ways by February. I am so excited to have this opportunity to support you with tools to re-connect with your body and embark on a healing journey in a way that works for you. Save the Dates:
Tuesday January 13, 2009 7:15pm at JAI Yoga. Check out the flyer for this fabulous event: Time-Out Moms EventsThis fabulous evening will include a private yoga class for all levels complete with yoga postures and guided meditation and relaxation, a 15% discount on all clothing, gifts and jewelry in the retail store...PLUS, back by popular demand, a wonderful workshop by our favorite health counselor HEIDI ROTHBARD, who will treat us to a night of revelations, inspirations and motivations to help us embark on a journey to start the New year with a New You! (Or at least a new, improved version) *Please note that due to the nature of the event, we will not be serving heavy hors d'oeuvres as we usually do---please eat something light an hour before the event begins (yoga is no fun with a full belly!). We will serve light refreshments during Heidi's lecture.Cost: $45 Click here to RSVP and to pay online.Moms need a TIME OUT too!Magen KauffmanCo-Founder, Time Out! Moms Wednesday January 14, 2009 7pm at The Massage Studio of King or Prussia. Another fabulous night with free massage, goodie bags and plenty of inspiration to make 2009 your best year ever! Please contact Beth Trachtman to reserve your spot.
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Surviving The Holidays
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Here are some of the tips that have made the biggest difference for my clients and me when it comes to eating healthy at the holidays:
Create 5 menus:
Complete with ingredient lists and recipes - that you can put together before the holiday season begins. This is no time to experiment with new stuff - stick to the most simple, easy dishes that you know how to make. Print these menus out, put them in your purse, car glove compartment, and email them to yourself at work. On your next trip to the store, pull out a list and stock up on the things you need to make those menus.
Then when the holidays come, you'll have everything you need to eat well, and if you do need fresh items, you'll only have to pick up a few things at the store on the way home. If you use these menus to have good food on hand, you're less likely to starve yourself during the day or resort to junk food. Use the Fast Menus from the call notes as a reference.
Play the comparison game:
Choose one holiday party where you're going to overindulge in everything - eat and drink as much as you want - of anything. Don't hold back! Then the next day, see how you feel. Then, choose one holiday party where you're going to try the healthy approach. See how you feel after this party. See which one you want to replicate for your next party or gathering.
Before you go to a party:
Eat some food before you go - try snacks like apples with peanut butter, half a turkey sandwich, or humus and veggies (something with a bit of protein and fat will fill you up and make you feel less hungry). Eat a good breakfast, and eat well during the day. DON'T starve yourself in anticipation of a night out - that will just lower your blood sugar levels, make you ravenous, and lead to major bingeing during the party.
Bring healthy holiday treats with you and fill up on these first! Stick to veggies, humus, lean meats, and fruit first.
GOOD FOODS - shrimp cocktail, veggies, turkey (light meat), applesauce, cranberry sauce, squash, yams, candy canes.
Only indulge in dishes that are stupendously good:
A friend of mine calls this the "Scan Approach" - she scans the food and picks the three things that look the best to her, and gives herself permission to eat those. If you taste something and it's not absolutely fabulous, just pass on it. Give your body only the best. Don't waste stomach space and calories on something that's just 'OK'.
Water:
Drink a glass of water (or two) in between each drink or each trip back to the buffet. You get filled up and you don't wake up with a hangover. Sometimes we're dehydrated and instead of drinking water will fill up on food and high calorie beverages. Sometimes at parties we also just need something in our hands to keep us 'busy.'
Don't eat while you're talking with people:
Put your plate down and focus on the conversation and then eat when you're done talking. Otherwise, your body won't notice that you've been eating, because it's focusing on the conversation, so you won't notice that you're full until it's way too late! If you find yourself eating mindlessly, notice it, laugh at yourself, and simply remove yourself from the area of the room where the food is.
Mints:
Put a piece of gum or a mint in your mouth as soon as you're done with your first plate. You'll have something to chew on, and the fresh taste in your mouth will probably discourage more food refills.
Give:
Package up all of your goodies right away to deliver to neighbors or friends. If people give you treats as gifts, simply turn around and give them to someone else!
Bring leftovers to a homeless shelter
What's one thing you want to change about your eating habits this year? PICK ONE THING TO TRY!
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Recipes of the Month (3 of our favorite desserts!):
Brown Rice Crispy Treats
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Ingredients
2 cups brown rice crispy cereal
1/2 cup peanuts or other nuts, chopped
1/2 cup almond butter or peanut butter
1/2 cup brown rice syrup
1/4 cup chocolate chips
Put rice crispy cereal and chopped nuts into a mixing bowl. On a low heat cook almond butter and rice syrup until creamy. Pour over cereal and coat evenly. Add chocolate chips. Press the mixture into a baking pan or casserole dish and let cool in the refrigerator.
PS: This treat did not get Joelle's vote since she is allergic to peanuts!
Almond Energy Balls
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Ingredients:
2 1/2 cups rolled oats (regular or quick-cooking)
1/2 cup raw pumpkin seeds (pepitas)
2 TBSP OF COCOA POWDER
1/2 cup raisins (I HAVE ALSO USED DRIED CRANBERRIES)
2 Tbs. raw sunflower seeds
1 tsp. cinnamon
1/2 cup almond butter
1/3 cup plus 1 Tbs. honey
2 Tbs. barley malt syrup (I USED BROWN RICE SYRUP)
1 tsp. vanilla extract
3/4 CUP CACAO NIBS - or for more of a sweet flavor dark chocolate morsels
Directions:
1. Grind 1/2 cup oats and 1/4 cup pumpkin seeds (AND 2 TBSP COCOA POWDER) in food processor until powdery. Transfer to medium bowl;
2. Combine all ingredients: 2 cups oats, remaining 1/4 cup pumpkin seeds, the powdery mix, raisins, sunflower seeds, CACAO NIBS and cinnamon in large bowl. Stir in almond butter, honey, barley malt syrup and vanilla until soft dough forms.
3. Moisten hands, and roll dough into 1-inch balls. Place in freezer 20 minutes to set, then serve or store in the fridge.
Banana Chocolate Chip Squares
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Ingredients
3/4 cup (1 1/2 sticks, 6 ounces) unsalted butter
1 cup date sugar ( 1 1/4 cup brown sugar)
3 very ripe medium bananas
1 tablespoon lemon juice
1 teaspoon vanilla extract
3/4 teaspoon baking powder
1/2 teaspoon salt
2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
1 large egg
1 3/4 whole spelt flour
1 cup semisweet chocolate chips
1 cup chopped walnuts (or almonds)
Preheat oven to 350 degrees, lightly grease a 9x13 inch pan
Cream the butter and sugar in a medium bowl until smooth. Beat in the bananas, lemon juice, vanilla, baking powder, salt and spices, scraping the bowl. Add the egg, beating until smooth and scraping the sides and bottom of the bowl again. Stir in the flour, mixing thoroughly. Spoon the batter into the prepared pan. Allow the batter to rest for 15 minutes. it will thicken a bit as it stands. Sprinkle chips and nuts on top. Bake the squares until the center is moist but not liquid - 35 to 40 minutes. Remove from oven and let cool on a rack. For best texture allow them to rest overnight, covered, before cutting and serving
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