I know it sounds cliché but I LOVE this time of year. All the bright colors, bright lights, warm and fuzzy clothes, the spirit of giving and caring, and of course the delicious holiday eats and treats. This holiday season I have a few challenges for you: 1) Put away the “diet” or “all of nothing” attitude 2) Take the time to enjoy the food you or your loved ones have prepared and 3) Get creative and adventurous with new holiday food recipes. Below are a variety of tips and tricks to help you and yours enjoy the holidays. Remember moderation not deprivation!
Endometriosis Consideration by Melissa
Always do what is best for you when it comes to dietary restrictions related to food intolerances that may trigger worsening symptoms or flares.
Tips for Eating Balanced during the holidays
- Remember to take the time to enjoy your meals.
- Don’t go to the parties or big dinners hungry.
- Think before going back for second helping.
- Be mindful of your portions
- Limit your alcohol intake and consider a mocktail or seltzer-water instead.
- Don’t hover near the food table, make a plate.
- Make room for the veggie/fruit trays.
Holiday Healthy Food Swaps
- Cheese Ball → hummus and veggies
- Spinach Dip → Yogurt veggie dip
- Mashed Potatoes → Mashed cauliflower/parsnips
- Green Bean Casserole → Fresh green beans
- Traditional Stuffing → Bulgar/wild rice stuffing
- Cocktails → Mocktails
- Apple Pie → Baked apples
Garlic Mashed Cauliflower
Ingredients
- 1 head of cauliflower, cut into florets
- ½ cup parmesan cheese (or dairy free alternative)
- ½ cup plain Greek yogurt (or dairy free alternative)
- ½ teaspoon salt
- 1 teaspoon garlic powder
- 2 tsp of butter
Directions
- Simmer- cauliflower florets until tender- roughly 12 minutes
- Drain- thoroughly! If you want thick, creamy potatoes, give them a few minutes in a colander to drain.
- Process- a food processor is necessary for silky smooth mashed cauliflower. You can use a masher but they will be chunkier. A blender might work but would have to be a good one (aka: not mine)
- Add the goodies- add Greek yogurt (for nice, thick cauliflower mashed potatoes), fresh parmesan cheese, garlic powder, butter and salt. Process again.
- Garnish with chive
Tips for exercising during the holidays
- Plan ahead!
- Small workouts are OK!
- Try to rid your mind of “the all of nothing mentality! ”
- Get creative.
- Have a workout buddy, accountability is key.
- Sign up for holiday race/walk.
- Hydrate!
Stubbins, R. (2021). Eat Good . . . . Feel Better [PDF document]. Retrieved from R. Stubbins, personal communication, December 1, 2021.