Heart & Soul
A Collection of Heart Healthy Southern Foods
Enjoyin' The South's Favorite Pastimes
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If there is one thing Southerners enjoy doing, it is planning activities around a central theme...food. There are covered dish dinners, pig pickin's, picnics, and all types of parties from wedding receptions to baby showers. Then, there are those wonderful Southern meals we all savor. How do we keep healthy among all these "temptations"?
PARTIES
Practice balance. When you have a party or other social gathering to attend, eat smaller low-calorie meals during the day so you can enjoy the party too. Fit in a little exercise as well.
Make realistic goals. Don't expect to lose weight during the holidays because it can be self-defeating. Striving to maintain your weight is enough during these periods of "super temptation". Depriving yourself of favorite holiday goodies or feeling guilty when you do eat them can lead to diet disasters. Remember moderation- all foods can fit into a healthy eating plan when you keep your diet balanced.
Curb your hunger before the party. Eat a small low-calorie snack such as a piece of fruit or a bagel before going to a party. Navigating the buffet table when hungry can sabotage any intentions you had of eating lightly.
Choose water over alcohol. Ask for sparkling water with a twist of fruit if available. Water supplies no calories while wine, mixed drinks, or other alcoholic beverages can really add up calories.
Don't focus on the buffet table. Carrying on a conversation while standing around the buffet encourages continuous eating. Make one trip to pick out food and choose items that are lower in calories such as fruits, raw vegetables with a tiny amount of dip, or boiled shrimp with cocktail sauce.
Bring a low-calorie dish. When you are asked to bring something for a party, make it a healthy choice. You know you will have something more healthful to munch on and chances are others will enjoy it too.
Enjoy yourself. Sharing food is a large part of many celebrations. Enjoying these occasions with family and friends isn't going to destroy the healthful habits you have worked to develop.
HOME
Plan meals and snacks in advance. Eating randomly can lead to high-calorie, high-fat eating. Pack low-calorie snacks to eat at times when others around you are snacking on high-calorie candy, doughnuts, or chips.
Establish regular eating patterns. There is no "written in stone" rule about eating three meals a day; however, it does help to stick to a schedule when possible. Studies show that missed meals can lead to overeating and may even lower the rate at which your body burns energy.
Eat from plates. When you nibble snacks from packages or snack on ice cream from the carton, you lose track of the amount you have eaten. Most times it is more than you think.
Serve plates from the cooking area. You will eat less when serving bowls are not placed on the table. There will also be less temptation to continue with extra servings if you do not have the food in front of you.
Slow down. Savor each bite of food and remember it takes your stomach 20 minutes to notify your brain that you are full. Try putting your fork down between bites and chew each mouthful thoroughly before filling your fork again.
Don't obsess about cleaning your plate. There is no rule that you have to eat everything on your plate if you are already satisfied. Leaving a small amount on your plate will actually make you feel more in control of the amount you eat.
Eat without distraction. Focus on enjoying your food without distractions such as reading, driving, or watching television. Eating while doing other activities leaves you less satisfied and leads to overeating without realizing it.
Avoid eating after you leave the table. Don't nibble on leftovers as you clean up dishes. When you have the urge to nibble, whether at meal time or not, make a phone call, exercise the family pet, pull up some weeds in your flower garden or some other activity you enjoy.
Never shop when you are hungry. You will be tempted to buy foods you would not ordinarily take home. Make a grocery list and stick to it to avoid impulse purchases.
Practice portion control. Even low-fat foods can add up to a hefty calorie count when you eat too much. If you need to "bone up" on what 1/2 cup looks like, get the measuring cups out for a meal so you can get a better feel for serving sizes.
LIGHTEN UP HOLIDAY MEALS
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