Barbecue Temptations - 3 tips to prevent over-eating at parties

It’s easy to get caught up in over indulging at gatherings.  It can be done, however, with a little planning and willpower.  

1.       Have a solid protein based snack with a healthy (complex) carbohydrate about 1-2 hours before you hit the party.  Here are some good ones to choose from:  String cheese (made with skim/non-fat milk) along with 3-4 whole wheat organic crackers, plain non-fat organic Greek yogurt with some fresh organic berries, Carole’s fruit-walnut snack (with a small organic apple or pear chopped and mixed in-, see my previous posting for the recipe).  By doing this, you won’t be famished when you get to the party which will empower you to control what you eat and enable you to choose your food wisely when you do.  When we're hungry, we tend to overeat and reduce our ability to control ourselves; we consume too much, too fast and with a tendency to choose high calorie/high fat foods to fill ourselves up quickly.  

2.       Limit your alcohol intake as alcohol quickly adds calories.  (Please don’t drink and drive any type of vehicle.) Try to stay hydrated with filtered tap water or unsweetened mineral water so that if, and when you do take a drink, you won’t be inclined to gulp it down fast and you will consume less.

3.      Choose your foods wisely. If you can’t resist that home-made potato salad, then don’t eat the dinner roll (have one, but not both). If you want that gooey brownie for dessert, then have it in lieu of more macaroni salad or a 2^nd glass of wine.  Watch the chips and dips; chips are high in fat and carbs and most dips are sour cream based which are high in fat and calories.  Limit your carbohydrates to help control your weight.

Have fun with your family and friends and enjoy the party, while staying on track with healthier eating.

Here's a nutritious and delicious snack (or light lunch)

Carole's Walnut/Yogurt/Fruit Snack

Ingredients:
1/4 cup of walnuts, chopped
1 small organic apple, chopped
1 cup of nonfat plain Greek Yogurt or nonfat plain kefir

Directions:
Place the chopped walnuts and apple in a small bowl; mix in nonfat Greek yogurt or pour kefir into the bowl.

• This snack packs a powerful nutritious punch; Omega 3's from the walnuts, fiber and other nutrients from the apple and protein, calcium and probiotics from both Greek yogurt or kefir.  It also tastes great!  Try this dish with your favorite type of apple or pear. Berries work well too.
• Using Greek yogurt will boost the amount of protein you will be getting and provide a thicker consistency to the final dish. Total calories, approximately 300 - 350 (depending on the size of the fruit and brand of the kefir or Greek yogurt you use).
• Use "plain" Greek yogurt or kefir, so only the naturally occurring milk sugars will be present, instead of  "flavored" kefir or yogurt which has added sugar (and added calories).

Maintaining a healthy weight

If you have a craving for goodies and just cannot resist, such as a piece of cake, cookies or ice cream; "just have a taste".  If you are at a birthday party, instead of a whole piece of cake, cut it in fourths and just have 1/4 of a piece.  If you have a nightly dish of ice cream, cut back to one night a week. Limit your intake of sweets if you want to stave off pounds.