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Rosa Smith-Montanaro is a Virtual Wellness and Weight Loss Coach, and the award-winning creator of the Mind Over Platter program. She also wrote a book of the same name. Her background is in Hypnotherapy, Neuro Linguistics Programming (NLP), Emotional Freedom Techniques (EFT) and Success Coaching.

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Mind Over Platter

 
by Rosa Smith-Montanaro, Virtual Wellness & Weight Loss Coach

 
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How to trim calories this holiday while still enjoying the festivities. This is often not well received but the reality is all of the food you are going to consume has calories. All calories are not equal. Thinking naturally thin means thinking about what you are going to eat well before you feast. Be mindful of what you plan on eating. Below is a list of where your calories are coming from this holiday. Follow these simple steps to be prepared with a plan for trimming calories without sacrificing enjoyment:
• Look at what you typically will eat.
• Determine what you rarely have and truly enjoy
• Cross-reference the calories and ask if it’s worth the price.
• If it’s worth the calorie load, what type of exercise will you do to reduce the damage.
• Break it down to macronutrients: Protein, Fat and Carbohydrates.
• Each meal and snack should consist of one of each of the macronutrients.
• Decide in advance what you are selecting for each of the categories to make up the meal.
For example if you typically snack on nuts and drink eggnog. You can see that they are almost 800 calories (the macronutrients are primarily fat, protein and carbs) you may realize that you can have those anytime but not the homemade cheesecake. Which has a very similar breakdown macronutrient wise. If it really isn’t worth the calorie load, decide on raw vegetables instead, take a couple sips of egg nog and enjoy the cheesecake. Little modifications go a very long way.
I’ve provided you with some typical foods you may eat during the holidays and what you could choose instead. In some cases it is a lower calorie load. In others it is similar but an exchange, ultimately reducing your calories consumed.
Holiday Feast​​​​Calories​ Replace with
1 glass of sparkling juice ​​120 ​​ Diet soda
1 cup eggnog ​​​​343 ​​1 slice cheesecake ​​​372
Irish coffee ​​​​218 ​​ Coffee with sugar free flavoring
1 glass wine ​​​​120 ​​ Dry wine alternating with water​​ 85
1 bottle of beer ​​​271 ​ ​Light beer​​​​100

5 large olives ​​​​92 ​​½ cup mixed raw vegetables ​​25
½ cup mixed nuts ​​​440 ​​½ cup fresh fruit ​​​60
1 ounce tortilla or potato chips ​​150 ​​ 1 oz of soy chips​​​109
1 tablespoon dip for chips ​​75 ​​2 Tablespoons of hummus​​ 60
2 oz. Swedish meatballs ​​100 ​​2 oz. boiled shrimp with cocktail sauce​ 60

ham / dark poultry / prime rib​ 340 ​​ White Meat / Lean meat ​​150
½ cup stuffing ​​​​180 ​​ 3 cups salad greens​​​ 50
½ cup cranberry sauce ​​​190 ​​ 1 piece pumpkin pie ​​​180
½ cup mashed potatoes ​​150 ​​ ½ Baked potato​​​​ 60
½ cup green bean casserole ​​225 ​​ ½ cup sautéed green beans​​ 50
1 dinner roll with butter ​​160 ​​2 small chocolate chip cookies ​​150
2 tablespoons of ranch dressing ​150 ​​ Dressing Spray​​​​ 10





@ 4:58pm ET on December 23, 2015
This is great! Even if I switch up 3 or 4 of these items, it can make a difference. Thanks :)

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