Posts Tagged ‘healthy holiday recipes’

Holiday Party Tools by Carina Sohaili

The holidays are about memories, moments and fun. There is no time for feeling deprived or guilty about food choices (that also is not the answer to a happy life). Below are my simple tools so you can enjoy the holiday season without the guilt. 

Remember, nobody is perfect and everyone is different. Set realistic goals to stay on track so you can truly enjoy this holiday season and start the new year with confidence.

  1. Never go to a party starving. Often times when we are stressed out, tired or cranky it is because we are eating sugary packed junk foods and unhealthy sweets with preservatives. These foods make us crave more unhealthy foods and mess with the hormones that regulate the stress response within the body. By nourishing your body with nutrient dense foods and always having a healthy snack, you will have increased energy, a calmer demeanor and be less likely to lose control at the holiday buffet. One of my favorite snacks that I always suggest to clients this time of year is organic canned pumpkin mixed with plain all natural Greek yogurt, stevia and cinnamon. This is a great combination of a healthy carbohydrate (from the pumpkin) and protein from the Greek yogurt. I call it my special “bliss in a cup” energizing snack. It is quick, easy to make and leaves me feeling like I just ate a slice of pumpkin pie. Moreover, the fiber in the pumpkin is great for your digestive system especially during the Holidays. Watch my video tutorial on how to make it here.
  2. Eat real food before you reach for the sugary sweets. Fill up on protein before you head to the dessert table. Protein will help stabilize your blood sugar levels and keep you more full and satisfied for a longer amount of time. By eating protein you will reduce your cravings for junk food. One of my favorite protein appetizer options is shrimp, which you can find at most holiday parties (if not, be a great guest and bring a healthy appetizer). If you are vegetarian, hummus is normally a party platter favorite and a good source of protein as well as healthy fat.
  3. Indulge in a balanced way. If you are craving a serving of pie have a reasonable portion but do not eat three servings. Do you notice how the first serving of an amazing food tastes the best? The food is not as good the second or third time around. This will prevent you from feeling deprived and then overeating later on.
  4. Volunteer to bring a healthy side to your next holiday party. Not only are you a great guest because you are contributing to the party (the host will love you) but you can ensure that there is something delicious AND healthy for you to eat. Bringing a healthy side does not have to be complicated or overwhelming. Check out my library of Eat Yourself Gorgeous video tutorials from Garlic Cauliflower Mashed Potatoes to Skin Clearing Spaghetti Squash here. All take less than ten minutes to make. If you are a dark chocolate fan, you can find two of my “no-brainer” dark chocolate recipes here and my dark chocolate mud muffin recipe recently featured in Entrepreneur Magazine here.
  5. Be mindful of your environment. It is very easy to overeat when everyone around you is overeating as well.
  6. Always have a plan. If you know you are going to be around a group of people that overindulge all the time, have a plan going into the situation. Make it clear what you are going to indulge in, what you are going to pass on and other activities you are going to focus on (schedule a family game of cards or talk to that uncle who you have not seen in a while). Focus on friends, family and conversation; not simply stuffing your face with food at the holiday buffet. Remember why you are at the gathering in the first place.
  7. Learn to take a deep breath and slow down. It is okay to say no to certain events if you are feeling drained and overworked. Finding balance, especially during the holiday season is important. Recognize when you are doing too much and be okay with cutting back. You do not have to be superman (or woman). Make choices that are energy inducing as opposed to energy draining. Be smart about your time and how you invest it.
  8. Ditch the all or nothing diet mentality. I always tell my clients to focus on progress instead of perfection as well as never compare themselves to others. So many people have “cheat” days then are excessively strict and deprive themselves. This causes them to overeat way too much when they “let themselves go.” I always hear “I am starting my diet tomorrow.” You should erase the term diet from your vocabulary.

Just like any muscle, the more you practice consistent healthy habits the easier they will get. By implementing these tools you will be less stressed and have more energy to invest in activities you truly enjoy. 

*A cause that is very dear to my heart is the National Multiple Sclerosis Society. I have formed a team in honor of my grandmother, Dr. Lailee Bakhtiar, who passed away after a 21 year battle with the disease. You can learn more about my team here.

Remember to have compassion for yourself, always

XX

Carina

For more easy winter recipes and health tips connect with me and the VHL community:

Facebook ~ Twitter ~ YouTube ~ Quick Tip Newsletter

 

Turkey Time Tools by Carina Sohaili

Thanksgiving is a time for friends, family and memories to be made – not a time for feeling guilty about food choices or depriving yourself of certain foods. Below are my Turkey Time Tools so you can be healthy and enjoy yourself. My tips were also featured in Fox News Magazine.

Preparation before the meal:

  • A huge mistake my clients tend to make is eating very little until the big meal. This is a recipe for disaster. Make sure you have a solid breakfast and lunch filled with a good combination of protein and healthy carbohydrates. When you starve yourself during the day in preparation for a huge meal your body has a much harder time acknowledging when you are actually full. You also will get much more intense cravings for sugary and carbohydrate heavy sweets.
  • Ditch the all or nothing diet mentality. So many people have “cheat” days then are excessively strict and deprive themselves. This causes them to overeat way too much when they “let themselves go.” I always hear “I am starting my diet tomorrow.” You should erase the term diet from your vocabulary. Indulge in a balanced way; if you are craving a serving of stuffing have a portion but do not eat three servings. Do you notice how the first serving of an amazing food tastes the best? The food is not as good the second or third time around.
  • Remember why you are at the Thanksgiving table in the first place. Thanksgiving is a time to give thanks and be grateful for the people you are surrounded by. Focus on friends, family and conversation. The dinner is only one part of the equation.
  • Whether it is a morning jog, a brisk family hike or a football game do something to get your sweat on. Make time for physical activity even if it is a twenty minute fast walk around the block before dinner. Everything counts and something is better than nothing. Make it a friend and family event. Everything is better with a buddy.

What to eat:

  • Fill up on protein! Go for the light meat instead of the dark meat and skip the skin. Light meat has less saturated fat (unhealthy fat) than the dark meat. Filling up on protein increases your feelings of satisfaction, stabilizes your blood sugar levels and will keep you more full for a longer amount of time. If you are vegetarian make sure there is a healthy protein option at your dinner so you do not just overeat stuffing or marshmallow yams. (Check out my Meal Makeover Spaghetti Squash video tutorial here for a healthy vegetarian option.)
  • Get creative! So many people are closed-minded when it comes to healthy alternatives and ignore the idea before they even try it. I always teach my clients to find some healthy swaps that they can enjoy. Instead of marshmallows add Greek yogurt (with stevia) to the Yams. Spice up your dishes with cinnamon, garlic and nutmeg instead of extra butter and excessive oils. Spices are incredible; they are huge metabolism boosters, help curb cravings and increase post meal satisfaction levels. Not to mention transform the taste of dishes.
  • Get your greens on! There is always a healthy basic side dish at Thanksgiving whether it is steamed green beans or roasted Brussels sprouts. Just make sure it is not soaked in extra butter or excessive oils.
  • What about dessert? Easy breezy! If you are unable to bring a healthy dessert like my warm pumpkin cranberry parfait then simply indulge in a balanced way. Guess what? If you did fill up on protein you will 100% not crave the same amount of dessert you do normally. Take time to visit, play card games or watch a movie with the family. Always have an activity besides just eating dessert. If you have a love affair with pumpkin pie, have a slice, enjoy it and move on. I also am a huge dark chocolate fan! Check out two of my favorite “no brainer” Eat Yourself Gorgeous dark chocolate healthy desserts here.

Have a plan for the day: what you are going to indulge in, what you are going to pass on and how you are going to get your sweat on. Everyone is different so it is important to understand what your weakness is and be aware of it.

Regardless, remember to have compassion for yourself. Simply keep yourself in check and focus on the bigger picture of why you are together in the first place. 

Small consistent steps overtime is how lasting change occurs.

*A cause that is very dear to my heart is the National Multiple Sclerosis Society. I have formed a team in honor of my grandmother, Dr. Lailee Bakhtiar, who passed away after a 21 year battle with the disease. You can learn more about my team here.

XX,

Carina

Join the community for holiday tips all season long

Facebook ~ Twitter ~ YouTube ~ Quick Tip Newsletter

Indulge and Go Dark! A Heart Healthy Halloween by Carina Sohaili

indulge-and-go-dark-a-heart-healthy-halloween-by-carina-sohaili

Halloween and the numerous holidays coming up are a time for friends, family and memories to be made. Depriving yourself of certain foods tend to lead you to overeat the foods you forbid in the first place and then deprive yourself of them again; an unhealthy cycle. How do you enjoy yourself while being healthy? Become a fan of dark chocolate!

I also have included two of my client favorite “no brainer” Eat Yourself Gorgeous healthy dark chocolate recipes: my warm dark chocolate pumpkin puree and my divine dark chocolate apple crisp sandwich.

Select wisely. Many labels advertise “healthy dark chocolate” but really are loaded with processed sugars, excessive ingredients and preservatives (defeating the purpose of going dark). To get the most health benefits make sure the chocolate is made with a minimum of 70% pure cacao and read the back of the label. Try to get as real as possible with little added ingredients. I always carry a couple of squares in my purse whenever I need a 3PM pick me up or post dinner treat. I also love munching on a small handful of dark chocolate chips (Lily’s brand is a great choice) instead of that afternoon cup of coffee. If you are looking for an easy but healthy Halloween treat – this is it. Trader Joe’s has great pre-portioned snack bars. Balance is key. 1/2 ounce (around 2-3 squares) is a good snack size.

BEAUTIFUL benefits of going dark:

  • Beat cavities. Dark chocolate contains Theobromine, a compound that hardens your tooth enamel, lowering the risk of cavities.
  • Feel good. Dark Chocolate triggers the release of “feel good” hormones in your brain. The same “feel good” hormones that get released after you do physical activity or when you are falling in love.
  • Control Cravings. This delicious delight does not spike your blood sugar levels. What does that mean? You will have more stable energy levels throughout the day, and not have that sudden crash you normally get with other candy. Most candies contain tons of sugars and hidden preservatives that make it very hard to tell when you are actually full. So you just keep munching and suddenly the bag is empty!
  • Fight the flu. Dark chocolate contains zinc (which most people lack in their diet). Zinc is a mineral superstar when it comes to boosting your immune system and also great for smooth clear skin. (More Filling Flu Fighting Foods can be found here and Skin Clearing Smart Snacks can be found here.)
  • Focus. Dark chocolate increases blood flow to the heart and brain improving your thought processing abilities. Brain food!

Eat Yourself Gorgeous Divine Dark Recipes (all take fifteen minutes or less to make with under four ingredients):

Divine Dark Chocolate Apple Crisp Sandwich: Slice up an apple and bake in the oven for around five-ten minutes until the top is a golden brown. Spice up your life and add spices of your choice (cinnamon is a great one). Apples are nature’s candy but if you like things extra sweet sprinkle on some stevia (an all natural sweetener). Then melt ½ ounce of dark chocolate, spread and smack together to make your baked apple dark chocolate sandwich. If you like this recipe, you can find my Cinnamon Almond Butter Apple Sandwich recipe here.

Quick tip: practice planning! Take an hour on Sunday and make a batch of dark chocolate apple sandwiches for the week ahead so you can have a delicious, divine treat whenever that craving hits. I have a client bring these babies to work and she shares them with the entire office instead of her normal weekly crispy cream run.

Warm Dark Chocolate Pumpkin Puree: Use 1/2 cup of organic canned pumpkin that you can find at any local market, and is the same price as normal canned pumpkin. (For another easy pumpkin recipe check out my Pumpkin Spice Pancake Video Tutorial here.) Blend the pumpkin with ½ ounce of melted dark chocolate and heat up in a saucepan for around one minute. Mix in one tablespoon of stevia an all-natural sweetener from the stevia leaf and as always, spice it up with cinnamon or nutmeg. For more dark chocolate recipes check out my Dark Chocolate Avocado Shake Recipemy Dark Chocolate Ice Cream Video Tutorial and my Dark Chocolate Muffin recipe featured in Entrepreneur magazine here.

For more pumpkin recipes and healthy comfort food options check out my Fall Video Series

 Learn more about my Eat Yourself Gorgeous Custom Programs and for more health tools check out my Simple Steps to Change Habits

Remember, everyone is different, has different tastes, preferences and goals. As always, focus on progress not perfection. Every small change counts. 

*A cause that is very dear to my heart is the National Multiple Sclerosis Society. I have formed a team in honor of my grandmother, Dr. Lailee Bakhtiar, who passed away after a 21 year battle with the disease. You can learn more about my team here.

Love always,

Carina