Recipe: Hot Spiced Cider

I've prepared this recipe for years, because it's both nearly calorie-free and delicious, making it easy for me to pass on high-calorie drinks that are so popular this time of year. Plus, it's simmered with fruit and spices, which are loaded with phytochemicals that are good for you. I use my slow cooker, so I can make it ahead of time and keep it hot while decorating for the holidays, or when company's visiting. As an extra bonus, it fills the house with a sweet-spicy aroma!


If you prefer, you can use reduced-sugar apple juice, or regular apple juice, but be aware that doing so will add calories. You can also add a splash of brandy or rum (which will not only increase the alcoholic content, but the calories, too!).


Hot Spiced Cider


Ingredients:


2 quarts apple-flavored sugar-free beverage (such as Crystal Light) or apple juice
2 (3-inch) cinnamon sticks
3 whole cloves
3 whole allspice berries
1/2 orange, thickly sliced
1/2 lemon, thickly sliced


Directions:


Combine all ingredients in slow cooker (or on stove top). Cook on HIGH until boiling, then reduce heat to LOW.

Focus on Maintaining, Not Losing

For many people, December isn't just the holiday season. It's also a time when weight loss is a real challenge. Chances are, you're busier than usual, which makes physical activity and adequate rest less likely. You'll probably face both more frequent and higher-calorie temptations, food-wise. And the holidays tend to bring a mix of both positive and negative stresses, on top of the ordinary stress and anxiety we face every day. Many people find that, despite their best intentions to lose weight in December, they weigh more in January than they did in November.


When I first began working in weight maintenance, the doctor I was working with expressed complete confidence that our clients would gain weight in December, undoing all the hard work they'd put in for the past few months. I just smiled and said, "We'll see." To his surprise, not a single one of our clients gained weight. Most maintained, and a few even lost weight!


How did we do it? It was surprisingly easy! Instead of coaching my clients to continue with weight loss, we worked out a plan for maintaining, instead of losing, weight in December.


Why? Let's be honest: The challenges of the holiday season make maintaining weight a more realistic goal, even if you're enjoying success with weight loss. Maintaining weight does mean you'll need to keep doing what you're doing, of course. But, just as with weight loss, you don't need to do weight maintenance perfectly to do it well!

With maintenance, you have a little more leeway than you do with weight loss. It's okay to stay up late a few nights, enjoy a half-cup or two of eggnog, have a few candy canes, and cut back on your workouts a little (or even skip a few). You won't lose weight, because you're not keeping up with the behaviors that lead to weight loss. But as long as you don't get too carried away, you won't gain weight, either.

That said, I want to point out that the holidays tend to encourage getting carried away, whether the topic is shopping for gifts, partying, or food choices. And, of course, that's why so many people gain weight during the holiday season.

So, this holiday season, I encourage you to consider how you can change what you're doing a little bit. Not a lot, just a little -- just enough to give you some leeway to enjoy the holiday season, without crossing the line to abandon. It's crucial to give it some thought now, and to plan ahead for the challenges you're likely to face. That way, you can relax, enjoy the holiday season, and maintain your weight. So, when January arrives, you're ready to get back on track with your weight loss behaviors that will keep you on the path to health and happiness.

If you're already maintaining your weight, then spending some time thinking about how you'll maintain is even more important. Whatever you're doing on a regular basis is just enough to keep you where you are, so any indulgences you enjoy put you at risk for weight gain. That means it's especially important to think ahead to how you'll create a balance between the things you do that allow you to maintain your weight, and the things you'll do differently during the holiday season.

We'll continue talking about handling the holidays next week. Until then, post and let us know what challenge you face this holiday season, and how you plan to tackle it. See you next Tuesday! :)

Turkey Day Is Around the Corner!

So, are you feeling thankful? Or are you worrying about how you'll stay on track with your weight management goals next week? If you're leaning toward the latter, you're in good company. Thanksgiving is a challenging holiday, whether you're looking to lose weight or just maintain. After all, the day itself is focused on food! Happily, the day doesn't need to do damage to your weight management goals. Take a look at my top five tips for successfully managing Thanksgiving:

 

Donna's Top Five Thanksgiving Tips

1. Write it down. Writing down what you're eating is the best way to stay on track with your weight management goals. If you're not in the habit of writing down what you're eating, consider focusing on a specific challenge area. For example, if you tend to overdo appetizers, write them down. If dessert or drinks are your downfall, write them down. Amping up your eating awareness, even if you're only paying attention for some of the day, is better than blindly noshing and munching your way through the day. If leftovers are a challenge, keep tracking until the leftovers are gone.
2. Have a plan for stress management. For some, Thanksgiving is a relaxing, enjoyable day with no work and no worries. But for many of us, it's a day fraught with both work and worry. If you use food to help you cope with feelings, give some thought to how you'll manage your feelings. Thanksgiving is a perfect day to practice reasonable expectations for yourself and others, work on controlled breathing, explore aromatherapy, or put your assertive communication skills to work!
3. Think about physical activity. The idea isn't to burn off the calories you're eating. Instead, focus on finding a balance between on food and Thanksgiving Day. For example, challenge family and friends to a game of tennis or bowling on your gaming system. Go outside and toss around a football. Or, put on your favorite music and get up to dance! Maybe you'd benefit from a quiet walk around the neighborhood. Either way, physical activity takes the focus off all the food.
4. Be thankful. As simple and obvious as it sounds, taking the time to really experience gratitude is something that's often overlooked in the hustle and bustle of the day. Write down one thing you're thankful for, and post your note where you will see it often as the day progresses. Make a list of your blessings, and share it with others. Give of your time, talent, or treasure to others, or make plan to do so during the upcoming holiday season or next year. Enjoy and share the gifts and blessings you've received this year! 
5. Keep your goals reasonable. If you usually eat 3 pieces of pie loaded with ice cream and whipped topping, cutting back to no dessert may start off well enough. Often, though, it morphs into an evening of, "Well, I'll just have a bite of yours..." "Well, I didn't have dessert, so eating my kid's leftover pie crust should be okay..." "Well, I haven't really had a plate of my own, so a little sliver won't do me any harm..." We all know how this game ends! It's more reasonable to plan ahead for one piece of pie, with a small scoop of ice cream and a dollop of whipped cream. 

Now it's your turn...How do you successfully navigate the Thanksgiving holiday? Share your tips and tricks with us...and have a happy, healthy Thanksgiving!

Recipe: Slow Cooker Red Chicken Chili

Last week, I shared a recipe for slow cooker mole, a traditional Mexican dish with a sweet-savory flavor. I find that sweetness makes it a perfect recipe for Halloween. When I enjoy a meal with a little sweetness to it, all the candy treats are less tempting!


Here's a different take on a sweet-savory meal. Mole is usually served in a bowl over rice, but I prefer it in a corn tortilla, like a taco. I go with this recipe when I want a sweet-savory dish that's just right for serving in a bowl.

Slow Cooker Red Chicken Chili

 Ingredients:
1 (14-ounce) can diced tomatoes, undrained
1 (14-ounce) can tomato sauce
2 teaspoons bottled minced garlic
2 tablespoons chili powder
1 tablespoon unsweetened cocoa powder
2 teaspoons ground cumin
1 teaspoon dried oregano leaf
1/4 teaspoon ground cinnamon
1 medium onion, quartered and thinly sliced
2 (14-ounce) cans white beans, drained
1 pound boneless, skinless chicken cooked turkey meat, coarsely chopped

Directions:

Combine all ingredients in slow cooker. Cook on HIGH for 3-5 hours, or on LOW for 6-8 hours.


When chicken is cooked through, shred chicken using two forks, and stir to combine well.


Cook's Notes: I call for chicken because I always have it in the freezer, but this recipe is even better if you replace the chicken with cooked turkey. Turkey, with its more intense flavor than chicken, is a perfect foil for the flavors in this dish. It's an excellent post-Thanksgiving recipe!

Here Comes Halloween!

Yes, it's that time of year again, when goblins and ghosts creep from their lairs! Whether or not you get into the "spirit" of things, the scariest part of Halloween for most grown-ups is the oncoming calorie onslaught. Whether you love chocolate candies, sour candies, jelly beans, or the seasonal candy corn and mellowcreme pumpkins, there's a candy for practically everyone.  Or, perhaps you're fearing the temptations that leap out from around every corner as we approach Thanksgiving, Christmas, Hanukkah, New Year's Eve, Valentine's Day, St. Patrick's Day, and Easter. Whew!

So, what can you do to stave off those extra pounds? Here's a short-but-sweet list of tips to keep the calories at bay during the Halloween season (and beyond!):


Donna's Top Six Tips for Handling Halloween

1. Avoid buying candy early. Sure, you might save a dollar or two, but consider: How much time will you need to burn off all those candy calories? How much is your time worth to you? Is saving a few bucks really a value in the long run? If you must buy candy early, choose candy you don't like. That'll reduce the likelihood of hearing the candy call to you in the middle of the night.
2. Steer clear of the scarcity mentality. Don't fall into the trap of thinking, "Oh, I'll have just one more handful of candy corn...after all, I won't have them again until next year!" If you really want candy corn in June, you can find it on the Internet year-round. But scarcity isn't the only reason we binge on candy, which is why my third tip is...
3. Manage stress and anxiety. Make a plan now to handle holiday stresses. Practice assertive communication. Make sure your self-talk is realistic and positive. Say "no" when you need to do so. Ask for help when you need it.
4. Make a plan to stay on track. Do your best to stick to your routines. After all, they're working, right? Yes, it's okay to shorten your workout time, go to bed an hour later, skip food recording for a day or two, drink a little less water, or have a few pieces of candy. That said, sticking as closely as you can to your usual routines will help you stay on track, and get back on track when you slip. 
5. Consider changing your focus. Weight loss is challenging under the best of circumstances; it's very difficult during the holidays. Maintaining weight, however, is realistic for most people. If you're currently focusing on weight loss, it may make more sense to focus on maintaining your weight loss until the new year.
6. Get right back on track. Remember, you do not have to do weight management perfectly to do it well! The trick to successful long-term weight management is to get back on track as quickly as possible. That means no harsh self-judgment. Instead, learn from it, then shrug it off and return to what works. If you maintain your weight during the holiday season, you'll be ahead of most Americans.

Now it's your turn! What do you do to keep the number on the scale from scaring you? Let us know below! :)

Top Five Tips for Handling the Holidays

Christmas is almost here, and New Year's Eve is fast approaching! As we head into these final weeks of the year, losing -- or even maintaining -- weight can be a real challenge. So, let's take a look at...

Donna's Top Five Tips for Handling the Holidays

1. Stay active. This is not the time of year to worry over whether you're logging enough time in the gym, or getting enough steps on your pedometer. All that matters in these last two weeks of December is whether you are moving around as often as you can. Organize a family walk, have a dance party, go caroling, or start a tennis or bowling championship with friends and family using your gaming system. If all you can manage is a ten-minute walk, don't sweat it. Get up and get walking!

2. Plan ahead for balance. There's no better time than the holidays to think about what really matters, and make sure your actions are in line with your beliefs. Contrary to popular belief, you don't have to do everything perfectly, attend every party, or drink eggnog and eat fruitcake. You do have to set limits, though, so you can actually enjoy the activities that matter most to you.

3. Manage stress. The holidays, for all their joy and wonder, can also be a difficult time. The general hustle and bustle, societal expectations, loneliness and loss, financial worries, and many other concerns can ramp up in December. Break out your assertive communication skills. Take time for yourself. Ask for help when you need it.

4. Up your water intake. It's one of the simplest things you can do during the holiday season, but it's often overlooked. Staying hydrated is good for your mood, helps you avoid headaches, and does wonders for dry skin. Drinking water also gives you something to do with your hands, instead of eating or drinking at get-togethers. In addition, all that extra water gives you an excuse to head to the restroom, where you can take a short sanity break!

5. Write it down. Whether we're talking about a food record, physical activity, or any other aspect of weight management, you'll find it easier to focus on -- and reach -- your goals if you keep track. Write down your goals, and keep them where you'll see them throughout the day. Keep track of how it goes as the day progresses. Don't worry about being perfect. Learn from what happens, and build on your successes.

My family and I will be celebrating Christmas next week, so I won't be back until the last week of December. We'll talk then about how to up your odds of weight management success in the new year (and no, it won't involve the cabbage soup diet!). Regardless of what holidays you may be celebrating this time of year, I wish you and yours all the best, and hope you enjoy a happy, healthy December! :)

How to Hop Past Easter Candy

Given the chilly weather, it may be hard to believe, but...The Easter Bunny will be hopping your way this Sunday! (I'm assuming that on the East Coast, he'll be recruiting snowshoe hares to help him out.)

Happily, this is the last big candy day of the holiday season. Soon, the weather will warm up, the days will get longer, and the focus will naturally turn from candy to fresh fruit.

Until then, here's a short-but-sweet list of tips to help you handle the Easter candy deluge:

Top Five Tips for Hopping Past Easter Candy

1. If you're not keeping a food record, start one! If you're skilled with eating awareness, you may benefit from keeping a sweets record. Write down (or take a picture with your cell phone) every sweet treat you eat. If you're drinking more soda, wine, or other beverages, make a note of that, too.
2. Remember that Easter, like other holidays, will come around again next year. If you don't eat a crème-filled egg, it's okay. You can enjoy one next year.
3. Don't fall into the trap of thinking, "I won't see Peeps for a year...I better eat a bunch now!" Eating a dozen Peeps won't keep you from craving them in July.
4. Consider balancing candy with non-food treats. This year, my son wants a hoodie he can tie-dye himself, my older daughter wants potted hyacinths, and my younger daughter wants a hydroponic tomato plant kit. I'm also going to fill plastic eggs with candy and hide them around the house and in the yard, but it's the big gifts that they look forward to receiving. You can use this tip to make it easier to bypass Easter candy, too.
5. If you don't already have a personal or family tradition that includes physical activity, this is the year to begin one! Go to the park, take a walk, toss around a football or Frisbee with the kids, get everyone dancing on the Wii. Create your own March Madness challenge, and compete with friends or family!

Now it's your turn! What do you do to keep the number on the scale from hopping around during the Easter season? Let us know! :)