December 2013
Cheat Your Way Through the Holidays! 


The holiday season is all about giving, receiving, and of course, food. Everyone enjoys rich, delicious meals that seem to be omnipresent during this time of year. Incorporating certain foods into your feast can lead to nutritional benefits that last long after your New Year's resolution.


I hope you enjoy this issue and please share with me on facebook or by e-mail what foods you plan to eat that keep on giving!


- Elizabeth

25 Ways to Cheat Your Way through the Holidays!




1. Stay Hydrated. Drink plenty of water all day long; aim for half your body weight in ounces.

2. Be a food snob. Choose to eat what you only REALLY enjoy!

3. Follow the 3 bite rule. If there is a holiday food or treat you just can't resist then take a bite - enjoy it and savor it. Take two more (really enjoy them) then toss it.

4. Avoid office "gifts" and save the treats and special foods for the weekend.

5. Make your workout efficient and effective. If you only have 20 - 30 minutes to get something done, then make it effective by doing intervals and changing up the intensity.

6. If the food around the office is too tempting to resist and you have authority to do so, donate food gifts to nonprofit organizations.

7. Another office tip, place the gift basket in a very inconvenient place to get to.

8. Think about your holiday budget the same as you would your wallet. Where do you really want to spend and enjoy your calories?

9. Avoid skipping meals. This will only set you up for disaster!

10. Increase intake of fruit and vegetable intake. Aim to get a serving with every meal and snack.

11. Eat something small every three to four hours.

12. Skip the sugary alcoholic beverages.

13. Serve yourself off a mini sized plate.

14. Avoid going to a holiday party or meal starving, eat something before you go.

15. Keep a food journal.

16. Avoid sitting or socializing near buffet tables, candy dishes, and cookie platters.

17. Excuse yourself from the table when you are finished eating.

18. Be polite and avoid talking with a mouth full, but keep your mouth busy by talking with friends and family instead of chowing down!

19. Keep gum and sugarless breath mints on hand to help prevent mindless nibbling.

20. Enjoy club soda or sparking water before / instead of a cocktail to limit alcohol consumption

21. Avoid fancy coffee drinks.

22. Holiday season can be stressful so plan out activities in advance to deal with your stress.

23. Keep hot tea packets readily available and visible at home and in the office.

24. Prepare lunches and snacks in advance and bring to office with you.

25. Consider scheduling a walking or jogging date with an old friend instead of meeting for lunch.


Quote of the Month:   

"Fear less, hope more; eat less, chew more; whine less, breathe more; talk less, say more; hate less, love more; and all good things are yours."


~Swedish Proverb



In This Issue


Roasted Vegetable Lasagna

3 Tbsp olive oil

4 zucchini, halved and thickly sliced

3 red bell peppers, chopped 
1 eggplant, chopped

2 red onions, chopped

9 oz white mushrooms 
1 can chopped tomatoes

1 Tbsp tomato paste

2 Tbsp butter 
2 1/2 cups 1% milk

1/4 cup flour (or gluten-free flour)

3 oz cheddar cheese, grated 
2 Tbsp Parmesan cheese

7 oz whole wheat lasagna noodles

salt and pepper to taste   


1. Preheat oven to 375 degrees F. Put the oil in a large bowl, add zucchini, bell peppers, and onions, and toss well to coat.

2. Divide the vegetables between two baking sheets and roast in the preheated oven for 30-40 minutes until soft and flecked with brown. Add the mushrooms after 20 minutes.

3. Remove the vegetables from the oven and tip into a large bowl. Add the tomatoes and tomato paste and mix well.

4. Melt the butter in a pan over low heat. Stir in the flour and cook, stirring constantly, for 2-3 minutes. Gradually add the milk and cook, continuing to stir constantly, until the sauce is thick and smooth. Season to taste with salt and pepper and stir in the cheddar cheese.

5. Layer the vegetable mixture and sauce in an ovenproof dish with the lasagna noodles.

6. Sprinkle the top layer with the Parmesan cheese and bake in oven for 35-40 minutes.

7. Remove from oven and serve hot with a tossed green salad.   

*(Adapted from Healthy Cooking for Your Kids by Sarah Banbery) 

 teaspoon salt 



God grant you the light of Christmas,

which is faith;

the warmth of Christmas,

which is purity;

the righteousness of Christmas,

which is justice;

the belief in Christmas,

which is truth;

the all of Christmas,

which is Christ.

(Wilda English, n.d.)
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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 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/Weight Loss Transformation, LLC. | 718-276-6037 | elizabeth@weightlosstransformation.com | http://www.weightlosstransformation.com
Office: 219-10 South Conduit Avenue - Lower Level 1
Springfield Gardens, NY 11413

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