The Hunt for a Healthy Easter

Indulge in all of Easter's treats with these tactics.

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Just when you thought all the holidays were behind you — and no longer threatening your weight-loss — along comes Easter. Towering displays of marshmallow chicks and chocolate bunnies fill the stores, and you or your relatives may be planning a massive feast. But you can enjoy this festive celebration without abandoning your diet. All it takes is a little planning.

"A holiday is one day," says New York-based nutritionist and chef Jackie Newgent, RD. So if you do tend to overindulge, don't fret. "It's not something to throw the towel in for," advises Newgent. There's only so much damage you can do in 24 hours.

Watch that basket

The best approach to Easter? Focus on the meaning and the nonfood traditions of the holiday rather than the meals. Then, once you're looking at the bigger picture — not just candy-filled Easter baskets — figure out how to incorporate some of your favorite low-calorie foods into the holiday for a healthy approach to weight loss. Here are some more tips:

Since you know sweets will be around, plan for them
Save calories elsewhere in the day for a small splurge. Some chocolate can be good for you, says Newgent. Try buying small, individually wrapped chocolate eggs and jelly-bean packs. Avoid the giant chocolate bunnies, no matter how cute they are.

Don't sit down to dinner on an empty stomachYou'll be more likely to overeat, Newgent says. Try snacking on those colorful hard-boiled eggs — one large egg has around 76 calories. It's a filling, nutritious choice, and a Weight Watchers Power Food.

Be activeGo for a walk before church or coordinate a street-wide Easter egg hunt or parade.

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Rethink that Easter basketSometimes nontraditional gifts (books, costume jewelry, gift certificates) are even more appreciated than the usual candy, says Newgent, who loves the surprise of finding a new outfit in her basket every year.

Consider making healthy meal substitutionsFor example, try the Apricot Citrus Stuffed Ham and Ginger-Sesame Asparagus.

Easter advice

Here are more suggestions for keeping this holiday low in calories, courtesy of Community users on the WeightWatchers.com message boards:

Shift your focus"Remind yourself that holidays are not about a whole season, a whole weekend or even a whole day," says Jen. "They're a time to be shared with loved ones. They're not about dinner!"

"Un"-Chocolate Eggs"Instead of buying lots of candy, buy plastic eggs and fill them with stickers, money or small toys," suggests Karlene. "Kids love them because they can hide them over and over again!"

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Spread the wealth"'Share' is the key word," says Caridad. "Don't buy a big bag of candy. But if it ends up that you have one: Share, share, share!"

Smart requests Jennifer suggests: "Ask the Easter Bunny for some nonfood rewards, or ask for things that will help with your weight loss: individual-size puddings, granola/cereal bars, dried fruit."

The main thing to remember is Easter is a time to ENJOY yourself and not to be too fanatic about food. Just don't go too crazy and be prepared to work a little harder in the gym after Easter's over.

Happy Easter! xx

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Small steps for big weight loss

1. Re-introduce yourself to your hunger

Dr Collins says: "It's not abnormal to have hunger pains before you eat. It's super important and it's tragic if you don't experience it. The best way to work out if you're truly hungry or just hungry with your eyes is to have a glass of water. If the twinges go away, you're not really hungry."

2. Breakfast is your weight-loss weapon

Dr Collins says: "There is more evidence reconfirming that breakfast improves concentration, memory, test performance and long-term weight loss. Some people have a busy life; they don't get home till late and won't have dinner till 9pm, so they're not hungry when they wake up. The key to learning to eat breakfast is to move the chaos back to earlier in the evening so you can wake up hungry."

3. Don't drink your kilojoules

Dr Collins says: "Some of our appetite regulators rely on chewing, stomach distention and feedback from your stomach to let you know when you're satisfied. When you drink kilojoules they can slip past the radar: a slice of bread at 70 calories takes a few minutes to eat, but 70 calories of a drink slips down in seconds."

4. Get real on portion size

Dr Collins says: "Bring out those measuring cups and kitchen scales, and spend one day weighing and measuring to understand portion control. Or simply divide your plate into quarters and fill half with salad or veg, a quarter carbs and a quarter protein."

5. Smart ways to eat out

Dr Collins says: "If you only eat out once a month, have what you like, but if you're eating out regularly, eat smart. Skip the entree and only have a main with a side of vegetables."

6. Prioritise healthy eating

Dr Collins says: "Plan ahead and get in the habit of knowing what's for dinner for the week. Cook a casserole on Sunday night so you're zapping it in the microwave when you get home from work during the week. Or pack a zip-lock bag with cherry tomatoes, some mixed lettuce and baby carrots to go with a chicken roll at lunchtime."

7. Lighten the foods you love

Dr Collins says: "Add heaps of vegies to your meal. Vegies are your secret weapon to diluting kilojoules in your food - you can save between 25 and 50 per cent of your kilojoules. For example, add onion, finely diced carrot and zucchini, half a cup of red lentils, crushed tomatoes and garlic to your spaghetti bolognaise. You're maximising nutrients and minimising kilojoules."

8. Get the right advice

Researchers at the University of Minnesota concluded that dietary instruction from a registered dietitian was very beneficial when it came to long-term weight-loss success. A long-term study by researchers at the Harvard School of Public Health also found that dieters who attended counselling sessions with a health professional lost more weight than those who didn't. "An accredited practicing dietitian has the skills to help you develop a personalised weight-loss plan," Dr Collins says.

9. Go for wholegrains

Dr Collins says: "When you choose a wholegrain product you actually get a higher vitamin, mineral and fibre intake. They contain more vitamin E, zinc and iron, and more of the B vitamins, which are the ones you need when you burn up energy. From a weight-loss standpoint, wholegrains take more effort to chew, therefore your brain is more likely to receive signals letting you know that you're full."

10. Invest in your health

Dr Collins says: "The small steps really do make a difference. If you can invest and commit to those small steps you're much more likely to live your life in the healthy weight range."

SOURCE:
http://www.bodyandsoul.com.au/weight+loss/lose+weight/small+steps+for+big+weight+loss,8111