Don’t get lost in the Bermuda Triangle of holiday overeating

When I was 100 pounds-plus overweight, even while on one of my endless diets, I would always conveniently excuse myself from being accountable during the holidays. Instead of trying to find lower-calorie alternatives to traditional dishes, I happily dumped butter in the dressing, sugar in a variety of desserts, and sour cream in the mashed potatoes. That was just the beginning. As always, my go-to excuse was that whatever the occasion, it was only one day, so I didn’t need to worry about what I ate. Only it isn’t just a day. Thanksgiving is just the beginning of the holiday season.

During the following five weeks, right through New Year’s Day, I used any excuse to overeat. You know the result. I’m sure it has happened to you. When the parties ended and January arrived, I had always had gained at least five pounds and, in some years, much more. Then the guilt set in and, once again, I’d swear to lose weight. You might be doing the same thing, especially this year. The added stress of not being with our friends and families in person could make staying on track harder than ever. That’s why it’s more important than ever to be mindful of what you eat. Cook together with a friend or family member via Skype? Even though you’re apart, sharing the same meal can make you feel closer.

Remember to drink water. Staying hydrated helps curb hunger.
Keep moving. Walking, riding a bike, exercising, yoga, dancing around the house. Moving not only keeps your muscles, heart, and joints healthy, it also helps your body clean out toxins, helps clear your head, and boosts your mood.
Try modifying your favorite recipes to use less sugar, oil, and salt. When I started experimenting with different herbs and spices, I cut my salt intake to less than a quarter of what I had been using. I use coconut sugar and maple syrup as substitutes for refined sugar. Use a spray-on oil instead of pouring from a bottle. Being mindful of even small changes will help you reduce calories without losing flavor. Instead of buying sugar-filled bottled dressings, make your own like this easy oil-free vinaigrette.
- Whisk together:

· 3 tablespoons vinegar: balsamic, white wine, champagne, apple cider or red wine vinegar

· 2 teaspoons mustard: yellow, brown or spicy

· 1 teaspoon maple syrup (or equivalent sugar substitute like Stevia)

· 1 tablespoon reduced-sodium soy sauce or liquid aminos (I use Braggs aminos)

· 1 clove garlic, crush or minced

· 2 tablespoons water

· Pepper to taste

Optional additions:

· Finely chopped onion

· Ginger

· Dried or fresh herb: basil, dill, oregano, parsley

· Powdered spices: onion powder, garlic powder, turmeric, curry

· Nutritional yeast

· Hot sauce

Although you might have a tendency to drown your salad in dressing as I used to do, just ¼ cup is enough to dress four servings of green salad.

Consider roasting potatoes with herbs instead of mashing them with cream and butter, or substitute plant milk and butter instead of dairy. Use low-sodium broth (I use vegetable) in the stuffing.
Instead of the usual green bean casserole, try a fresh and lower-calorie way to cook this versatile vegetable such as the recipe I’ve included below. Adjusting your favorite recipes can help you focus on what you eat all through the holidays.
Try a plant-based version of a side dish or entrée. Try a dairy-and-egg free version of a dessert.
Revise a favorite dish to make it lower in calories. If you have a lower-calorie recipe you would like to share, please post it in the comments section.

Another reason I avoid binging at any time of year is the thought of gaining back the weight that I’ve literally worked my ass off to lose. I don’t eat foods I know are unhealthy for me. If I did, I could be back in a size 22 in a heartbeat. I remember what it felt like to be the biggest person in the room, to get short of breath after walking just a half-block, and to be unable to stand in any line for more than a few minutes without experiencing pain in my back and legs. No holiday feast or sugar-filled dessert is worth reliving that emotional and physical struggle.

Making simple changes now can help you to avoid gaining weight. Then when January gets here, you’ll be ahead of the weight-loss game.

I’ve learned to listen to my body. I eat when it’s hungry, not when my head is. I lost 122 pounds in three years and have kept it off for almost five. My transition from an unhealthy, overweight woman in denial took more than twenty years. Your transformation can be years shorter. One bite. One step. One day at a time. I’m here for you. Contact me at hazeldixon.cooper@gmail.com

Green Bean Salad with Basil, Balsamic, and Parmesan*

Prep time: 10 minutes

Cook time: 15 minutes

Yield: Serves 6

To save time, while the water is coming to a boil, prep the other ingredients.

INGREDIENTS

1 1/2 pounds trimmed green beans, cut to 2-to-3-inch long pieces
1/2 cup finely chopped red onion (or shallots)
2 tablespoons balsamic vinegar
2 tablespoons extra virgin olive oil
3/4 cup chopped fresh basil leaves
3/4 cup freshly grated Parmesan cheese (about 1 1/2 ounces) (I use vegan Parmesan)
½ teaspoon salt
Freshly ground black pepper

METHOD

1 Blanch the green beans: Bring a large pot of water to a boil. Add the green beans to the water and blanch only for about 2-3 minutes, until the beans are just barely cooked through, but still crisp. (You can also use frozen green beans).

2 Shock in ice water: While the beans are cooking, prepare a large bowl of ice water. When the beans are ready, use a slotted spoon to remove them from the boiling water to the ice water to stop the cooking process.

Drain the green beans and the red onions.

3 Toss with red onion, balsamic, Parmesan: Place the green beans, red onion, and chopped basil in a large bowl. Sprinkle in the olive oil, toss to coat. Sprinkle in the balsamic and Parmesan cheese. Toss to combine. Season with salt and freshly ground black pepper. Chill until ready to serve.

Optional additions: ¼ cup lemon zest, ¼ cup chopped walnuts

Photo from Simply Recipes

*Recipe adjusted for lower salt and oil content, vegan cheese, and optional ingredients.