holiday-pic‘Tis the season to overindulge!  Let’s break the cycle this year.  Enjoying the holidays doesn’t mean all rules go out the window for the month of December.  One day of indulgence is fine, just not a whole month.  Here are some tips to help you avoid the common holiday weight gain:

  1. Keep holiday candy and cookies in a cupboard or pantry.  Out of site, out of mind (hopefully).  Leaving goodies on the counter makes it tempting to eat a little every time you walk by, before you know it the bowl is empty.
  2. Focus on protein foods.  Protein will help you feel full and satisfied longer.
  3. Don’t save up your calories by skipping meals.  This never works.  Eat a high protein, lower carb breakfast and lunch before the holiday party.  This will help you from overindulging.
  4. Share.  Give away or share holiday treats given to you.  Also, give away leftovers to family and friends or freeze them for a  later time.
  5. Bring a high protein, healthy appetizer to the party.  This way you know you have at least one healthy alternative to all the high calorie, high carb foods.  Here are some appetizer ideas to bring to the party:
    • Deviled Eggsdeviled-eggs
    • Shrimp Cocktail
    • Mini Meatballs with Marinara
    • Hummus with vegetables
    • Prosciutto wrapped asparagus or cantaloupe
    • Dips made with plain Greek yogurt instead of sour cream or mayonnaise
    • Crispy Chickpeas (recipe below)

crispy-chickpeasCrispy Chickpeas

Rinse and drain 2 cans of chickpeas (aka garbanzo beans). Spread on a sheet pan lined with paper towels.  Dry well, remove towels and let sit out for about an hour to thoroughly dry.  Preheat oven to 350 degrees. Coat evenly with 2 tablespoons of olive oil and 1 teaspoon salt and seasonings of choice (ex: garlic powder, cayenne pepper,  paprika, curry powder, rosemary). Bake for 30 minutes, stirring  occasionally.  Turn oven off and leave chickpeas in oven for an hour to get crispy.  Store in airtight container for 3-4 days.  4 servings.      236 calories, 9g protein, 20g carbs, 8g fiber.

Wishing a happy and healthy holiday season to all!

 

fall-trees

Every year when October comes around, I get excited because I love the colors of fall. Growing up in Arizona, brown is about all the color I use to see this time of year.  I love that I now live in a state that has trees that change color, it is a beautiful time of year!  I also get excited because I love pumpkin!  Pumpkin is delicious and healthy. I know the most popular uses for pumpkin is in pumpkin pie or carved into interesting faces, but this delicious and nutritious fall food can be used for so much more.

If you are trying to watch your waistline pumpkinsor just get a little healthier foods in your diet, pumpkin should be at the top of the list.  Pumpkin is full of vitamins, like vitamin A, C and E, it is loaded with antioxidants, as well as a good source of fiber.  Don’t throw away those pumpkin seeds either!  Clean and bake them for a healthy snack that gives you protein, fiber, iron, zinc and mono-unsaturated fats (the healthy fats).

Try this hearty soup recipe adapted from ibreathimhungry.com. It’s low carb, gluten and dairy-free. It’s a healthy-kind of comfort food!

Happy Fall!

Turkey Sausage, Kale and Pumpkin Soup

sausage-kale-and-pumkin-soupIngredients:

  • 1 lb sweet Italian turkey sausage
  • 1/2 cup chopped onion
  • 3 cups chopped pumpkin or butternut squash (fresh or frozen)
  • 4 cups chopped kale (fresh or frozen)
  • 4 cups low-sodium chicken broth
  • 4 cups water

Instructions:

  1.  Cook sausage in a medium sized saucepan.  Add onions and saute until translucent.  Pour the broth and water into the saucepan and bring to a boil – reduce heat.
  2. Add the kale and pumpkin and simmer until the pumpkin is soft, about 20 minutes
  3. Serve hot, garnished with grated parmesan and crushed red pepper flakes.

Nutrition Information
Calories: 118    Carbohydrates: 7g     Protein: 11g  Fiber: 1g  Sodium: 558mg

 

Get out of the house and into the fun this Winter! Cincinnati and Northern Kentucky offer a variety of indoor and outdoor activities for the entire family. Show off your new figure and your winter wardrobe while getting out on the town!

Cincinnati Duke Energy Holiday Trains

Cincinnati Holiday FunAn annual favorite, your family will enjoy the Duke Energy Holiday Trains at the Cincinnati Museum Center. Located inside Union Terminal, this season offers a train ride for the kids, scavenger hunt, music, dancing and a steam train trip through the Canadian Rockies in the five-story Omnimax theater.

Fountain Square Ice Rink

Enjoy being outdoors in the winter?  Skate some laps around the Fountain Square ice rink.  Whether you’re a novice or a pro, there’s room for all skill levels.  There’s plenty of food and other attractions on the Square to fill an entire day! Cincinnati Fun Ice Rink

Cincinnati and Northern Kentucky Carriage Rides

Spend some time with your significant other while taking in the holiday season on a carriage ride through downtown Cincinnati or Northern Kentucky.  Enjoy a trip along the beautiful skyline while listening to music in your carriage.  Heated blankets are available for those extra cold nights!

Fall is here! For many of us this means the arrival of football, which costume party to attend, or how much or how little candy we’re going to eat. But Halloween is not the only reason fall is fun. The changing seasons, cooler temperatures and outdoor activities give families plenty of incentive to get out and enjoy this beautiful season. Here are some opportunities to get out and enjoy the great outdoors with your family:

Fall Festival-Kinman Farms Northern Kentucky Activities
Located near Burlington, KY, Kinman Farms has plenty of activities for both kids and adults. Take a hayride around the farm, see barn animals, ride a pony or relax around the bonfire. Try to make it through the 5-acre Corn Maze! Group rates and coupons are available on the website.

Magic Forest Halloween Hikes Fun and Exercise in Cincinnati
Take the kids on a non-scary Halloween walk on Friday, October 21. Call today or visit the website to schedule your hike through a pumpkin lit trail. Hikes last about an hour. Get out and enjoy the scenery as you encounter costumed characters.

Fall on the Farm Cincinnati Fall Activities
Any weekend in October head on out to Lebanon, OH, for a day of fun and activities at Fall on the Farm. Make your way through the “Corn Field Express,” a 7-acre corn maze! Enjoy pumpkin patch hayrides, a straw maze for the young ones, live goats, fresh apple cider, food, music and more. Admission is FREE!

Figure Weight Loss is a great way to lose weight. The physician assisted diet pill plan is a great start to achieving the “new you.” In addition, exercise is an essential part of losing weight and staying healthy. As you lose weight you find that you have more energy. Use this energy to benefit those in need. Take part in a charity walk/run and support a great cause. Walk/runs offer exercise and are a wonderful opportunity for the entire family to be fun and healthy. Here are some walk/runs for the upcoming month:

Running Scared 5k Cincinnati walk/run for charity and weight loss
Help support youth education in the Cincinnati Valley area by running or walking this flat 3.1 mile course. Participants are encouraged to wear costumes and are invited to the post race party for live music, food and drinks. Click on the link above for more details.

Cincinnati Walks for Kids Cincinnati walk for charity and weight loss
Spend the day at fun filled Coney Island and help support one of the best hospitals in the country. Walk in the morning and then enjoy face painting, music, five classic Coney Island rides and plenty of refreshments that the whole family will enjoy. Cincinnati Children’s is a nonprofit hospital and research center that relies on the generosity of great people like you. Sign up today!

Loop for Lana 5k walk/run Northern Kentucky run/walk for charity and weight loss
Proceeds benefit the Elana Brophy Memorial Scholarship Fund and CureSearch – National Childhood Cancer Research Foundation. Enjoy a scenic walk or run through Northern Kentucky and support a great cause! Catering and live music to follow the race. Don’t forget to order your race shirt!

Run Like Hell Cincinnati Race for Charity and Weight Loss
Choose your costume and get ready to run! Cincinnati’s Halloween tradition benefits the Cystic Fibrosis Foundation. This 5k race features free food and drinks, cheap beer, live music and prizes for the most creative costumes. Entry fee goes up the closer it gets to race day, so sign yourself or team up today!

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