PreventingTHE HOLIDAY POOCHEATING mindfully NOT mindlessly

Table of ContentsIntroduction

Surviving Holiday Parties

Working Fitness Into The Holidays

Creating Healthy Holiday Traditions

Additional Tips & Matrix Recipes

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Eat, Drink & Be HealthyThe holidays may be the most wonderful time of the year, but they are also the most tempting. And we aren’t referring to sneaking a peek at the presents under the tree! We are talking about all the food and drink.

The average American piles on one to two pounds between Thanksgiving and New Year’s. Plus, it’s hard to squeeze in a workout with such a busy schedule. Rather than ditching your exercise and diet routine cold turkey, we’ve created a simple holiday eating and exercise guide to help you stay in shape over the holidays.

First of all, we want you to know you do not have to completely deprive yourself during the holidays. Treat yourself to a serving of turkey and dressing, enjoy a cup of eggnog at your office party, and indulge in a homemade slice of pie — but do not overindulge.

Yes, it is much easier to talk about willpower when the aromas of freshly roasted turkey and baked sweet potato casserole aren’t seducing you. But with our healthy eating tips, you CAN eat what you want WITHOUT backtracking on your diet.

THE AVERAGE AMERICAN PILES ON ONE TO TWO POUNDS BETWEEN THANKSGIVING AND NEW YEAR’S.

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Surviving Holiday PartiesWhether at your office party or family meal, don’t let all the delectable dishes and enticing smells lower your guard. Here are seven surefire ways to help you stay strong!

1. Eat healthy dishes first. Rather than diving headfirst into the green bean casserole, fill your plate with a green salad and fresh fruit, or have a cup of soup (non-cream based). Filling up your stomach with healthy dishes first will help prevent you from overeating during the main course.

2. Prepare a healthy dish to share. You aren’t the only one who should be watching what they eat, so do everyone a favor and prepare a healthy, yet yummy dish. Here’s a list of 6 healthy holiday dish alternatives with links to the recipes: Ditch the fatty green bean casserole by switching it out for Sauteed Green Beans with Spice-Glazed Pecans.

Sweet potato casserole is full of refined sugars. You can still enjoy sweet potatoes; just make Oven Roasted Sweet Potatoes instead.

Ditch the bread dressing and add flavor with fresh herbs, fruits and vegetables, like with this Quinoa Sage Stuffing (it’s gluten-free and vegan) or this Mushroom Rosemary Quinoa Stuffing with Cranberries.

Eggnog is delicious, but the calories (nearly 400 a cup!) can make you sick to your stomach. Swap it for a Spiced Apple Cider recipe.

We all love mashed potatoes, but we can easily give it a merry makeover by using cauliflower. This Mock Garlic Mashed Potatoes recipe is both tasty and healthy.

Not only is this Flourless Honey Almond Cake a great alternative to chocolate cake, but it’s also low in calories and gluten-free.

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Surviving Holiday Parties3. Avoid the snack table. The main course and dessert are what REALLY matters. Save your calories for the big meal instead of mindlessly snacking on cheese spreads and crackers. When we say avoid the snack table, we mean avoid it like your heavily perfumed Great Aunt Gertrude.

4. Savor your food. We could apply this tip to every meal, not just holiday eating. Take your time while eating and savor each and every bite. Appreciate the flavors while you can because after it’s all over, it’s time to get back to your everyday diet regimen. Also, make it a point to choose foods you do not get to eat all year round and save your calories for truly special dishes, like your mom’s homemade white chocolate pretzel bark.

5. Watch your portions. Don’t cover half of your plate with Mom’s dressing. Save it for all the scrumptious veggie dishes! The other half should contain protein

and a teeny tiny serving of starches, if any. If you load up on starches, say bye-bye to that slice of

pecan pie. Another option is to opt for smaller plates; your plate will appear full, but you’ll actually be eating less.

You can also use smaller serving utensils; for example, take it easy on the gravy train by using a normal dinner spoon for serving rather pouring from a gravy boat. Gravy is full of excess fat, sodium and calories.

DOWNLOAD MATRIX’S PORTION SIZE GUIDE

CHOOSE FOODS YOU DO NOT GET TO EAT ALL YEAR ROUND AND SAVE YOUR CALORIES FOR TRULY SPECIAL DISHES.

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Surviving Holiday Parties6. Don’t skip meals. In hindsight, it seems like we should starve ourselves before binging on a holiday feast. In reality, that is not the way to go. Before heading to a party, grab a handful of almonds or raw veggie sticks to tide you over before the meal. You will be less likely to overeat if you already have food in your stomach.

7. Watch the beverages. Do not underestimate the calories in drinks, alcohol-based or not. Be warned, these numbers aren’t easy to swallow.

Irish Coffee (8 oz of Bailey’s Irish Cream, whiskey & hot coffee): 250-325 calories

Eggnog (8 oz): 340-460 calories Champagne (4 oz): 85 Mulled Wine (5 oz): 210-300 calories Nestle Hot Chocolate (1 envelope, no

marshmallows): 80 calories Hot Apple Cider (8 oz): 140 calories Starbucks Pumpkin Spice Latte

(2% milk and whipped cream): Short: 210 calories; Tall: 300; Grande: 380;

Venti: 470

*Numbers are approximate and based on single servings. Source: active.com

The American Heart Association suggests serving non-alcoholic versions of your favorite cocktails and warm beverages to reduce the caloric content. Substituting club soda for alcohol in mixed drinks or using freshly squeezed fruit juice rather than juice concentrate will help cut the calories and sugar.

With dairy-based drinks, swap heavy cream or whole milk for low-fat or skim milk, and nix the whipped cream completely. Instead of sweetening drinks with sugar, use spices and fruit, such as cinnamon and cranberries.

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Working Fitness Into The HolidaysLast but not least, you must exercise. If you want to indulge on all of the culinary delights this holiday season, you must burn them off. You most likely won’t have time to stick to your regular workout routine,

but try and get at least two to three workouts in a week. Even 15-minute spurts of cardio a day can help fend off the holiday weight gain. And yes, shopping counts and cleaning the house counts! Christmas shopping can burn up to 1,500 calories, according to one study.

Here are four ways to sneak in a holiday workout:

Cook up some exercise. Get the good kind of burn in the kitchen. Do calf raises as you work at the stovetop, curl the rolling pin after preparing your pies and do some countertop pushups as you wait for the bird.

Wake up early. Rise and shine 30 minutes earlier than usual and take a brisk morning stroll, hit the gym or do yoga. Not only will you get your workout out of the way, but the morning exercise will give you a calorie-burning boost throughout the day.

Pack workout gear. If you are traveling for the holidays, pack lightweight workout gear, such as a resistance band, a resistance tube and a yoga mat. Just these three workout essentials give you several exercise variations.

CHRISTMAS SHOPPING CAN BURN UP TO 1,500 CALORIES.

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Turn family bonding into family exercise. Rather than sitting around the tube watching Turkey Day football, get your tushes off the couch and toss the pigskin around yourselves. Or take an evening stroll as a family to view your neighbor’s famous Christmas lights display.

Cold Weather Workouts

Exercising in the cold can be a little unpleasant at times. Here’s how to make the most out of wintry workouts.

Bundle up. If you are going to exercise outdoors, dress appropriately. To avoid getting overly hot or cold, dress in layers. When you start to get too toasty, peel a layer or two off.

Sweat it off. Shop for workout gear that is moisture-wicking. There are oodles of sweat- and water-resistant socks, shirts, pants and underwear on the market.

Protect yourself. Keep your extremities (e.g. head, hands) covered. Wear gloves, a headband or a hat to protect your body from the wind and cold. During the day, wear sunglasses. The winter sun’s UV rays can actually be more harmful than the summer sun’s.

“Fresh snow reflects nearly 80 percent of UV radiation, and UV rays can bounce back off of frozen water, doubling exposure. Under clear skies, altitude increases exposure to UV radiation-by an intensity of 16 percent for every 1,000 meters above sea level,” according to The Vision Council.

Stay hydrated. Many people think they don’t need to drink water if it is cold. Even if temperatures are below freezing, drink plenty of water! Hydrate before, during and after a workout to prevent dehydration.

Working Fitness Into The Holidays

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Creating Healthy Holiday TraditionsWhat do you love most about the holidays? One thing we all cherish are the traditions passed down from our families. But we also treasure adopting new traditions and making new memories that will last a lifetime. Why not create healthy, fun traditions that can be passed down, too?

Healthy activities: At most American households, it’s a tradition to watch football on Thanksgiving. As we mentioned earlier in this guide, why not put a healthy spin on this activity by actually playing football with your family? You could also sign your family up to run a marathon during the holidays, like a Turkey Trot, or go ice skating.

Healthy foods: Another way we celebrate holiday traditions is with food. It’s just not the same without Gran Gran’s leftover turkey and stuffing pot pie.

In no way are we saying to let go of your beloved food traditions. We are suggesting making new ones that involve a nutritious dish or substituting a few ingredients with healthy ones. For example, exchange butter with olive or coconut oil, bake or roast vegetables instead of frying them, use vanilla extract or cinnamon in lieu of sugar or use half whole-wheat and half white flour.

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Additional Health TipsAt Matrix Age Management, we follow The Five Tenets, two of which are Fitness + Exercise and Nutrition. No matter what time of year it is, we encourage our patients to be proactive about their health.

Here are a few additional tips and original Matrix recipes we would like to share to help you maximize your results.

Keep a food diary. The endless parties, family gatherings and festive treats make us vulnerable to calorie creep. Keeping track of your intake will make you more aware and accountable. Always be honest and diligent with your entries. Use a food-tracking and fitness app like MyFitnessPal (it’s free!) or a FitBit to record your calories.

Weigh yourself. Remember what we said at the beginning about how the average American gains 1-2 pounds over the holidays? Well, one of the best ways to prevent the holiday pooch is to regularly weigh yourself. When you have already gained two pounds by Christmas, then you’ll know you better take it easy with the New Year’s bubbly. Weighing yourself along with logging your calories will definitely help you control your cravings. Don’t worry about losing weight over the holidays, however. Just focus on maintaining your weight and staying healthy.

See, the holidays can be merry and healthy! You don’t have to deprive yourself; just eat mindfully, not mindlessly! Simply make nutritious dishes for holiday events, incorporate exercise into your schedule and monitor your food and beverage intake.

Have A Happy, Healthy Holiday!

Food Diary

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Monday, November 9, 2015

Breakfast

coconut milk & agave

-oatmeal

with blueberr ies

-smal l coffee with real sugar,and raspberr ies

Lunch

-roasted green beans

-turkey and cranberry salad-2 deviled eggs

Supper

-mashed caulif lower-ham

-balsalmic sprouts

Tuesday, November 10, 2015Breakfast

-green tea with almond milk

-lowfat greek yogurtwith granola

Monday, November 9, 2015

brussels

Matrix RecipesSlow Cooker Pot RoastIngredients

- 2-3 lb arm roast/rump roast- 1 jar of pepperoncini peppers (with liquid)- 1, 14.5 oz can of beef broth or stock- 1 spicy Italian seasoning packet

Directions

Empty all ingredients into slow cooker and cover. Set on high for 8 hours. Shred and enjoy! Serve on top of salad or roasted vegetables, or top with shredded cheese.

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Slow Cooker Honey Garlic Chicken & VegetablesIngredients

- 8 bone-in, skin-on chicken thighs- 16 oz baby red potatoes, halved- 16 oz baby carrots- 16 oz green beans, trimmed- 2 Tbsp chopped fresh parsley leaves

For the Sauce- ½ cup reduced sodium soy sauce- ½ cup honey- ¼ cup tomato paste- ½ cup water- 2 cloves garlic, minced- 1 tsp dried basil- ¼ tsp dried oregano- ¼ tsp crushed red pepper flakes- ¼ tsp ground black pepper

Directions

In a large bowl, combine honey, tomato paste, water, soy sauce, basil, garlic, red pepper flakes, oregano, and pepper. Place carrots, potatoes, chicken thighs and soy sauce mixture into a slow cooker. Cover and cook on low heat for 7-8 hours or high for 3-4 hours; baste every hour. During the last 30 minutes, add green beans.

Adapted from damndelicious.net.

Matrix Recipes

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Beef & Bacon Stuffed Butternut SquashIngredients

- 1 butternut squash, cut in half; may substitute for acorn squash- 1 lb ground beef; may substitute for bison or elk- 6 slices of bacon- 3 small onions, sliced- 1 stalk celery, diced- 1 tsp cinnamon- Pinch of nutmeg- 2 Tbsp balsalmic vinegar- Salt and pepper, to taste

Directions

Preheat oven to 350°F. Halve squash and remove seeds. Place squash facedown in glass dish with ½ inch of hot water. Cook for 30 minutes. While in oven, cook bacon until crispy; set aside and leave bacon fat in pan. Add celery and two of the sliced onions to pan and add beef. Season with salt and pepper, and cinnamon. Stir until beef is finished; remove from heat and place in bowl. Remove squash from oven. Scrape out guts but leave ~¼ inch of squash, then add to bowl with meat. Crumble bacon and add to bowl. Mix well and stuff squash with beef mixture and place in oven for 20 minutes.

While baking, add reserved onion to sauté pan and cook over low heat with balsamic vinegar to caramelize. Remove squash from oven, then top with caramelized onions.

Adapted from civilizedcavemancooking.com.

Matrix Recipes

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Pear, Pomegranate & Spinach SaladIngredients

- ⅔ cup chopped toasted walnuts or pecans- ¾ cup pomegranate arils- 3 oz goat cheese, crumbled- ½ cup dried cranberries- 2 Bartlett pears, cored and sliced- 9 oz baby spinach

Dressing- ¼ cup apple cider vinegar- 3 Tbsp extra-virgin olive oil- 1 ½ Tbsp honey- 1 tsp dijon mustard- Salt and pepper, to taste

Directions

Whisk dressing ingredients in a bowl and blend well. Place salad ingredients in a large bowl, drizzle with dressing, then toss to coat. Serve immediately.

Adapted from cookingclassy.com.

Matrix Recipes

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Pan-Seared Brussels Sprouts with Cranberries and Pecans

Ingredients

- 1 pound Brussels sprouts, halved and destemmed- ⅔ cup fresh cranberries- ⅓ cup feta cheese, crumbled- ⅓ cup pecans- 1 Tbsp maple syrup- 1 Tbsp balsamic vinegar- Olive oil- Salt and pepper, to taste

Directions

Heat olive oil and add Brussels sprouts and cranberries to skillet over medium heat. Season with salt and pepper. Cook for 8-10 minutes. Add maple syrup and balsamic vinegar; stir to coat, then remove from heat. Toss cranberries, brussels sprouts and pecans in a large bowl. Top with feta.

Adapted from rachelschultz.com

Matrix Recipes

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