December 2014

Eat Well, Feel Better, Live Fully


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Enjoy the Holidays Without Packing on the Pounds 

I want to wish you a holiday season inspired by the gifts of life, rather than a holiday filled with guilt from over-indulgence. This month I am going to share with you some simple tips on how you can embrace the holidays without excess weight gain. Guiding you to enjoy the peace of the season, rather than being mentally and emotionally filled with guilt and "remorse" of over indulging and calorie counting.

Happy Holidays! 

- Elizabeth 

10 Tips to Enjoying the Holidays without Packing on the Pounds:


  1. Be a food snob. Eat only what you REALLY enjoy instead of everything that is offered to you feeling like you "have" to eat it because it's tradition.
  2. Make your workouts efficient, effective, and consistent. If you only have 20 - 30 minutes to get something done, then make it effective by doing intervals and changing up the intensity.
  3. Include a fruit or vegetable at every meal and snack. This is a simple yet effective tip to increase your dietary fiber intake and overall nutrition and help you consume less calorie dense foods.
  4. Skip the sugary alcoholic beverages and fancy coffee drinks. Instead opt to keep it simple! Savor (in moderation) the simple pleasures in life such as a good glass of wine or hot cup of coffee.
  5. Serve yourself on a mini sized plate. Choose the foods you love, just smaller portions!
  6. Avoid arriving at a holiday party or meal starving; instead eat something small before you go to help ward off hunger.
  7. Mingle near people, not food. When socializing with friends, avoid gathering near buffet tables, candy dishes, and cookie platters. This can help you reduce mindless eating and consuming food you are not even present with to enjoy.
  8. Take a walk after meal time, and ask a family member or friend to join you. Not only is this good for digestion and nurturing your relationships, it also keeps you from overeating food just because it's there.
  9. Enjoy club soda or sparkling water before or as a replacement for a cocktail to limit alcohol consumption.
  10. Take time to enjoy the season without feeling the need to rush and buy the next gift, attend the next party, or try the new food. Be still and experience both the peace and joy of life's moments. Be grateful for all you have instead of letting your mind fall into the trap of not ever having enough.

Non - Food Holiday Traditions:



1. DIY Photo Ornaments. Have everyone pick their favorite 5 - 10 photos from the year and let the creative juices flow with decorating! Make unique ornaments or even a holiday wreath.


2. Holiday Card Decorating. Instead of ordering Christmas cards to send to family members let your children decorate cards. This will add a unique and personable twist to the delightful and meaningful announcements.


3. Family Give Back Night. Choose a night that the whole family can volunteer their time to the community or a non-profit organization. These acts of kindness will make the holiday season grander for someone who is less fortunate.


4. Holiday Jam-a-Thon. Yes, this sounds a little silly, and it is...but it is also very fun! Turn up the music and have a family dance party to your favorite holiday music. The movement is good for the body, the laughter and smiles are good for the soul, and I promise the memories that will be made will last a lifetime!


 Scripture of the Month

John 3:16 (NKJV)


For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life.



In This Issue

Almond Fruit Balls


Give a sweet treat with these perfectly portioned and easy to make ahead Almond Fruit Balls.

Serves: 24, 1 ball = 1 serving

1 cup whole natural almonds, toasted*
1 pkg. (6 oz.) mixed dried fruit bits
1 1/2 Tbs. honey
1/2 tsp. cinnamon
1/4 tsp. nutmeg
1 1/2 Tbs. orange-flavored liqueur

Preparation:Place almonds in bowl of food processor fitted with steel blade; process until finely chopped. Add fruit, honey, cinnamon and nutmeg. Pulse on and off a few times, then process to make a rough paste. Add liqueur and process to make a firm, sticky paste. (Add more liqueur, a few drops at a time, if needed to make a slightly moist dough.) Shape into 1-inch balls, rolling between palm of hands. Pack loosely in airtight container with waxed paper between layers. Serve as confections or as dessert with coffee or tea. These make a nice gift, packed in an attractive tin or box.
*To toast almonds, spread in an un-greased baking pan. Place in 350-degree oven and bake 5 to 10 minutes or until almonds are lightly brown; stir once or twice to assure even browning. Note that almonds will continue to brown slightly after removing from oven. These fruit balls are low in saturated fat and very low in sodium.

Nutrition Info: Calories 58; Fat 3 g; Sat Fat 0.2 g; Mono Fat 1.9 g; Poly Fat 0.6 g; Protein 1 g; Carb 7 g; Fiber 1 g; Cholesterol 0 mg; Sodium 2 mg; Calcium 19 mg; Potassium 102 mg; Vitamin E 0.3 mg

Recipe Reproduced with Permission of The Almond Board of California

Health is the greatest gift


"Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship." 



Weight Loss Transformation!
Weight Loss Transformation! (WLT!) is an online and onsite, faith-based weight loss program. You get: 
  • delicious food plans 
  • lots of healthy eating and living tips
  • peer support 
  • prayers, scriptures and other spiritual growth resources
Weekly weight loss classes classes offered throughout the week. 


Click here for more information: 
www.weightlosstransformation.com or call (855) WLT-9958
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