May 2013
Pound Proof Your Vacation

Vacation can be the perfect time to ditch the diet plan, let loose, relax, and indulge!  While, vacation may not be the time one tries to lose those last few pounds, it is also not the time to go wild at the family buffet.   Instead of feeling like it is an all or nothing occasion, shop for the vacation pantry the same way one would shop at a favorite department store.  Do you spend your hard earned dollars on everything you see just because it is "on sale"?  If you are minding your budget these days the answer is probably no. You most likely make a decision about what you really want to spend your money on and then purchase with pleasure, delight and enjoyment.  This is the same way one should view the vacation pantry - make a decision about where you really want to spend your calories -then enjoy with no guilt!    



- Elizabeth

3 Simple Tips to Pound Proof Your Vacation:

  • Be active.  It is not necessary to go to the gym everyday while on vacation, but getting in daily physical activity will help burn off those extra calories consumed from vacation foods.   Play volleyball, go swimming, play Frisbee or go for a run or walk on the beach.  If you do plan on keeping up with your usual workout routine, then I suggest scheduling it in early morning - that way nothing can prevent you from doing it!
  • Avoid letting yourself get too hungry.  There is nothing worse than being around tempting food when you are hungry. The only way to prevent this is make sure to eat every 3 - 4 hours. One will have much more will power when not starving!
  • When eating, serve yourself on a plate.   By serving yourself on a plate instead of mindlessly snacking you will consciously know how much you are consuming.  This simple tip will help with portion control and your brain will be better equipped to tell your stomach - "Stop eating, I'm full."  

On Vacation Eat This...Not That!


Eat  This

Not That

Total Calories Saved

On the way up, stopping for lunch

Chargrilled Chicken Sandwich with fruit cup and diet lemonade

Total Calories:  373

Original Chicken Sandwich, waffle fries, and chocolate milk shake

Total Calories:  1540


For breakfast

1 fried egg, slice of raisin bread with 1 tsp butter spread and coffee with sugar free creamer


Total calories: 210 

4 powdered donuts and 8 oz chocolate milk



Total Calories:  440


Snack Time

3 cups air popped popcorn

Total calories:  90

1 cup Crunch n Munch

Total calories:  280 calories


Cool and Refreshing Pool Treat

Good Humor Frozen Strawberry and Cream Ice Cream Bar

Total Calories: 70

Good Humor Caramel and Vanilla Ice Cream Cone

Total Calories: 420


Before Dinner Appetizer  

1 cup raw veggies with cup hummus

Total calories: 150

12 chips with cup cheese dip


Total calories: 300


Going out for Ice Cream

Dairy Queen Vanilla Cone


Total Calories: 142

Dairy Queen Chocolate Chip Cookie Dough Blizzard Small

Total Calories:  710


Cocktail hour

Magical Low Cal Margarita

Total Calories: 115

Frozen Margarita

Total Calories: 250-500

135 - 385

In This Issue

Recipe of the Month:  Guiltless Grill Caribbean Salad  

from Chili's
by HealthyDiningFinder
Makes 4 Servings 

4 cups of Romaine lettuce cut into 1" pieces
4 cups of iceberg salad cut into 1" pieces
3 cups of Napa cabbage, shredded
1/8 cup of fresh mint, thinly shredded
1 cup mandarin oranges
2 Tbs fresh cilantro, chopped
1/8 cup red bell pepper, diced
1 cup dried cherries
1/8 green onions, sliced
12 pineapple wedges, fresh
Sprinkle (1/2 tsp) of sesame seeds, black and white
8 oz. Chili's Caribbean Dressing (recipe below)
4 chicken breast, boneless/skinless (5 oz. each raw weight), grilled without oil or seasoning 

Toss lettuce, cabbage, mint, oranges and dressing in a bowl
Place on plates and top with remaining ingredients 

CHEF'S TIP: Divide ingredients into four parts and toss each salad individually for best presentation and even distribution.

Chili's Caribbean Dressing:
1 cup mayonnaise, fat free
1/4 cup dijon Mustard
2 tsp garlic, minced
3 Tbsp honey
1/3 cup white wine vinegar
3 Tbs lime juice
3 Tbs pineapple juice
3 Tbs orange juice
1/4 tsp orange zest
2 Tbs soy sauce
1 Tbs Worcestershire sauce
1/2 tsp pepper
1/2 tsp salt 


In a mixing bowl, use wire wisk to mix mayonnaise, mustard, honey and garlic.
Add vinegar, lime juice, pineapple juice, orange juice, orange zest, soy sauce, Worcestershire sauce, salt and pepper.
Mix thoroughly.

Nutrition Information per Serving*:
390 calories, 4.5 g fat, 1 g saturated fat, 80 mg cholesterol, 560 mg sodium, 52 g carbohydrates, 7 g fiber, 35 g sugars, 34 g protein, 2 cups fruits/veggies

*Nutrition information may vary from the item served in the restaurant.


Scripture of the Month

1 Corinthians 10:13
"No temptation has seized you except what is common to man. And God is faithful; He will not let you be tempted beyond what you can bear. But when you are tempted, He will also provide a way out so that you can stand up under it." (NIV)

Quote of the Month:

"The road to success is dotted with many tempting parking places."

  ~Author Unknown
Join Our Mailing List
Stay Connected

Facebook    Twitter    LinkedIn    Pinterest

About Elizabeth

Registered Dietitian


Elizabeth has a passion for helping people achieve permanent weight loss  and optimal health. Having struggled for over twenty years with her weight, Elizabeth used a faith-based approach to lose 115lbs. which she has kept off for almost 10 years. She uses the same strategies, along with her twenty-year background in counseling, to provide a faith-based, whole person approach to her nutrition and wellness services that include:

  • Online & Onsite Weight Loss Programs
  • Individual Nutritional Consultation & Coaching
  • Emotional Eating Support Groups
  • Nutrition & Wellness Seminars
  • Shopping Smart Supermarket Tours

Elizabeth maintains a full-time private practice and consults for supermarkets. She has a Master's Degree from New York University, and is a Certified Rehabilitation Counselor and Certified Nutrition and Wellness Coach.

Elizabeth M. Madison, ElizabethMadisonNutrition | 718-276-6037 | elizabeth@weightlosstransformation.com | http://www.weightlosstransformation.com
219-10 South Conduit Avenue - Lower Level
Springfield Gardens, NY 11413

2013 Customized Nutrition Newsletters . All rights reserved.