foxfieldco
05-29-2004, 03:26 AM
Weight Watchers eTools article of the week: 5 Ways To Stay On Plan at Parties
Party Planning
If you've been disappointed because you feel like you have to give up social gatherings to stay on track with your weight-loss plan, we've got some great news for you. Parties are back in the picture.
There are lots of ways you can incorporate parties into your life without sacrificing your plan, and it's important that you learn them. As long as you feel like you can't be a part of the parties and the people that you love, you'll never really be making progress toward the new lifelong habits you want to build.
~ Party Tricks
The first step toward successful partying is planning ahead. You've probably heard your Leader or other Meetings Members talking about ways you can use your FlexPoints and earn Activity POINTS® to provide a bit more flexibility for special occasions. You can also look up the POINTS values of common party foods before you go, and offer to bring dishes that you know are healthier.
In addition:
~ Limit Your Alcohol
It's not that you need to cut it out all together — with your FlexPoints there's plenty of room to enjoy a drink or two. But do so in moderation! Alcohol can cloud your judgment, which will make it more difficult to make smart eating choices.
Try using mixers with a POINTS value of zero (like seltzer and diet soda), and alternate alcoholic drinks with non-alcoholic ones.
~ Never Think "All or Nothing"
Sure, it's possible to go to a party and not eat any of the food. But you probably won't have much fun. Face it, eating and drinking are part of partying, and you deserve to have parties in your life.
Use Mental Rehearsing, a powerful tool from Weight Watchers Tools For Living, to practice enjoying the foods you love in moderation.
~ Track the POINTS Values of Everything You Eat
Even if you go overboard, make sure you keep track of everything you eat. Knowing during the party that you're going to do this will help you make smart decisions. And afterward, reflecting on what happened will help you be better prepared next time.
~ Enjoy Yourself
You're at the party to celebrate with the people you care about. Focus on the fun you're having with them, rather than on the food.
~~~
Easy Appetizers That Will Fool Your Guests
With a little planning, you can create a party menu that is sleek and amazingly simple, and your guests will think that you fussed all day. How? Concentrate on great flavors, then think about how to make food taste good with fewer calories.
~~
That translates into a big yes to guacamole. Our version has all the creaminess and spiciness of the traditional Mexican condiment, but none of the fat. Our secret? Instead of avocado, we used asparagus.
Asparagus Guacamole
POINTS® value | 0
Servings | 10
Preparation Time | 10 min
Cooking Time | 10 min
Level of Difficulty | Easy
snacks | This is a low, low-fat version of a south-of-the-border favorite. Serve it with a colorful array of fresh vegetables or a basket of low fat chips.
Ingredients
1 1/2 pound asparagus, trimmed
1 Tbsp reduced-calorie mayonnaise
1 Tbsp fresh lime juice
1/4 cup cilantro, coarsely chopped
3 medium scallion(s), thinly sliced
1/2 medium jalapeno pepper(s), minced
1 medium garlic clove(s), minced
1/8 Tbsp Worcestershire sauce
1/8 tsp hot pepper sauce
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Instructions
Bring large pot of water to boil. Add asparagus and cook until tender, about 10 minutes. Drain.
Place asparagus into food processor and purée until smooth. Stir in remaining ingredients and serve. Yields 1/4 cup per serving.
~~
Your guests will think they're at an upscale party with these fancy salmon canapés. Whip up a platter in just minutes.
Smoked Salmon Canapés
POINTS® value | 1
Servings | 24
Preparation Time | 12 min
Cooking Time | 0 min
Level of Difficulty | Easy
snacks | Our healthy version of this classic hors d'oeuvres is perfect for dinner parties. Your guests will be impressed with its taste, you'll be impressed with how quickly you pulled them together.
Ingredients
3 Tbsp light cream cheese
3 Tbsp reduced-calorie mayonnaise
6 slice rye bread, cut into fourths, or 24 mini party ryes
4 medium scallion(s), cut into 6 pieces each
12 oz smoked salmon
2 Tbsp capers
Instructions
Combine cream cheese and mayonnaise in a small bowl.
Spread about 1 1/4 teaspoons of cream cheese mixture on each piece of bread. Top each with 1 piece of scallion, 1/2 ounce of salmon and 1 or 2 capers.
~~
Everyone will flock to the dill shrimp. The sweet, tender shrimp is the perfect foil for a heady blend of fresh dill and shallots.
Dill Shrimp
POINTS® value | 1
Servings | 6
Preparation Time | 10 min
Cooking Time | 20 min
Level of Difficulty | Easy
snacks | This classic hors d'oeuvre gets a makeover, packing a lot more flavor with a lot less calories. Spear the shrimp onto toothpicks and serve on a platter lined with greens and sprigs of dill.
Ingredients
18 large shrimp, about 1/2lb
1 Tbsp sour cream
2 tsp shallot(s), minced
1 Tbsp dill, minced
1 tsp fresh lemon juice
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Instructions
In a medium saucepan, bring water to simmer. Add shrimp and cook for 1 minute or until shrimp turn pink. Drain and let cool. Peel and devein shrimp.
Mix remaining ingredients together and toss with shrimp in a bowl. Yields 3 shrimp per serving.
~~
And mini-vegetable kebobs are delicious enough to tempt even the most confirmed carnivore. A hearty blend of tomatoes, zucchini and scallions, they are a virtual meal by themselves. Your vegetarian friends will be in your debt.
Mini-Veggie Kebobs
POINTS® value | 0
Servings | 24
Preparation Time | 15 min
Cooking Time | 6 min
Level of Difficulty | Easy
snacks | These are a perpetual party favorite. A charcoal grill will give a deep, smoky flavor to the kebobs, but a stovetop grill will also yield good results. You can find 6-inch skewers at your local supermarket.
Ingredients
2 tsp olive oil
2 Tbsp vinegar, red wine
1 medium garlic clove(s), minced
2 tsp dried oregano
1/8 tsp table salt, or to taste
1/8 tsp black pepper
24 average cherry tomato(es)
3 medium zucchini, cut into 24 1-inch pieces
6 medium scallion(s), white and pale green parts only, cut into 24 1-inch pieces
Instructions
Soak 24 6-inch wooden skewers in water for at least 15 minutes.
Meanwhile, prepare marinade: Combine olive oil, vinegar, garlic, oregano, salt and pepper in blender and blend until smooth.
Spear one tomato, one zucchini chunk and one scallion onto each skewer. Brush with marinade.
Grill skewers 5 to 7 minutes, or until tomatoes are just about to pop out of their skins.
~~
So go on, celebrate, open your house to guests. Treat them well, and give a toast to good health.
~~~
12 Tips For Healthy, Guilt-Free Entertaining
When you're having guests over, some may be eating light, but others may clamor for rich foods like lasagna, chili and cherry cheesecake. How can you keep everyone happy and also maintain your own healthy diet?
By setting yourself up for success, says Melanie R. Polk, R.D., director of nutrition education for the American Institute for Cancer Research. If you're organizing the menu, you have the perfect opportunity to include delicious, low-calorie options. Try the tips below while you're planning the menu, cooking and partying.
~~ Planning the Menu
Expand your menu so that more of the foods will work with your weight-loss goals. For example, if you're grilling, include veggie burgers. And throw on some vegetables such as portobello mushrooms and sliced zucchini or eggplant. Just brush them with a little olive oil (or olive oil-flavored cooking spray) and a bit of balsamic vinegar, season with salt and pepper to taste and put them right on the grill. Consider skewers: They're a great take on barbecuing and they also help with portion control.
"Try three fruits or vegetables for every non-fruit or veggie item," suggests Jackie Keller, healthy eating educator and founder of NutriFit, a gourmet meal-delivery service in Los Angeles, California. And really make them look good: Choose colorful produce, cut it creatively and present it in your most beautiful dish.
Don't assume your guests will riot if you don't serve cake and cookies. Try fruit-based desserts like cobblers or crepes — or mixed fresh fruit. Your guests will probably be relieved if you don't subject them to high-calorie temptations.
~~ Cooking Light
Make sure you're not ravenous while you're cooking, says Polk. If you're having a dinner party, don't starve yourself all day to "save room" — that will just leave you poorly prepared when you're facing all that food. Eat a healthy, filling lunch.
Have someone else do the tasting. If you're tempted to eat while cooking, take a break and enjoy a low-calorie snack.
While you're cooking, find substitutions. If you're preparing coleslaw, for example, you may want to use a little bit less mayonnaise, or opt for a vinaigrette. Try using silken tofu in place of cream cheese in dips, dressings and frostings. Use ground turkey in place of beef in meatballs and chili. Ask your friends for suggestions, too. You might also invest in a low-calorie or low-fat cookbook.
Precut baked goods into small portions and doggie bag any leftovers for your guests.
Don't dress the salad. Place a variety of dressings on the side so that your guests can decide what to use and how much to put on.
~~ Party Time
Try making a modest portion of a rich dessert your reward for eating heaps of veggies and fruits during the rest of your meal.
Make trade-offs. If you usually have two burgers, let yourself enjoy one, but pile on lots of dark leafy greens so that it fills you up.
Don't let libations ruin all your hard work! At parties, calories tend to add up in the form of alcohol. Be sure to supply lots of delicious, refreshing alternatives to beer and mixed drinks, like flavored waters or diet soda.
~~~
Is Party-Going Painful?
When there's a party, there's fattening foods. How well do you cope with the temptations? Take this quiz to see how you rate and learn what you can do to survive your next bash.
~~ Tonight you’re going a dinner party, so today you:
___ extend your workout by 20 minutes. Burning extra calories allows
you to eat more later.
___ eat regularly but lightly.
___ starve yourself to save calories for a splurge.
~~ Your contribution to the family potluck is:
___ a fresh fruit platter.
___ your famous melt-in-your-mouth fudge.
___ vegetable lasagne.
~~ At a cocktail party, you’re most easily found:
___ hovering around the hors d’oeuvres table.
___ helping the hostess cook or serve.
___ nowhere in particular — you’re moving and mingling.
~~ Your approach at a table-groaning buffet is to:
___ take a taste of everything, then get seconds of your favorites.
___ go for your biggest temptations, then get rid of your empty
plate.
___ walk on by. It’s painful to pass, but why tempt yourself?
. . . when it comes to celebratory eating, that is. "An occasional splurge isn’t a big deal," says American Dietetic Association spokesperson Althea Zanecosky, RD. "But if you throw caution to the wind every time, you may soon feel like a failure and give up on yourself—unless you hone some party navigation skills."
~~ Answer 1: Party preparation.
~ Forgoing food until party time will make you extra hungry and
therefore more likely to eat more than normal.
~ Extended exercise sounds like a smart plan, but you’ll probably
only burn an extra 100-150 calories.
~ Your best bet is to eat regularly but lightly all day — better yet,
starting the night before. "That gives you more wiggle room at the
party," says Zanecosky.
~~ Answer 2: Worthy contributions.
~ Sure, a sugary concoction may be a hit — but don’t tempt yourself,
especially if you’re likely to taste-test or nibble en route.
~ And a healthy-sounding vegetable main dish can be loaded with fat
and calories if it’s made with full-fat cheese.
~ Treat both yourself and others with naturally sweet fruits served
with vanilla yogurt. "When I visit my in-laws, my fruit platter’s
the only low-fat option — and it’s gone in no time," says
Zanecosky. Two other popular options: boiled shrimp with cocktail
sauce and veggies with assorted low-fat dips.
~~ Answer 3: Location, location, location.
~ If the sight, smell and proximity of food moves you to mindless
munching, stay out of the kitchen and away from the table!
~ (If you want to help out, offer to clear dirty plates later.)
~ "Take only what fits on a napkin or small plate, then go to another
room, or at least turn your back on the table," says Zanecosky.
~~ Answer 4: Savvy selection.
~ Buffets are notorious for binges, which often start with lots of
innocent "tastes." But that doesn’t mean they’re off limits.
~ "It’s not about deprivation, it’s about focus," says
Zanecosky. "Zero in on special treats, and ignore stuff you can
get anytime."
~ Be selective and savor every bite, following just two rules: one
plate, no seconds.
~~~
Surviving Happy Hour
You and the rest of your department got that report in by the skin of your teeth. Everyone pulled together and made it happen — a job well-done. Time to celebrate! Someone sends around an e-mail with the details — everyone is getting together at a nearby bar after work to toast your success.
Of course you want to go. You're social. You like the people you work with (well, most of them, anyway). But you also know that free-flowing drinks aren't the best thing for those of us watching our weight. Alcohol is just fermented sugar, and that means empty calories that are easily converted into triglycerides and stored as fat.
Fortunately, even on your most calorie-conscious days you can celebrate freedom from the nine-to-five by sharing libations with colleagues, so long as you plan ahead.
~~ The First Rule: Eat
Never drink on an empty stomach. There are two reasons for this. First, without any food in your stomach to help your body absorb the alcohol, you will feel the effects very quickly. Seeing as better judgment is one of the first things to go when you get tipsy, that could easily lead to overindulgence on chicken wings or an unconscious attempt to empty out the bowl of peanuts.
Second, drinking lowers your blood sugar, which makes your body crave food to replenish it, so a little advance snacking, such as carrot sticks or some low-fat cheese and crackers, can help curb that urge.
"If you have the luxury of knowing ahead of time that you're going out for happy hour, plan to have some food right before you leave," said Ruth Kava, PhD, RD, Director of Nutrition at the American Council on Science and Health. "That makes it a little less likely that that you'll get tipsy and go for broke once a platter of food you really like gets passed around."
~~ What to Drink
Usually, the calorie culprit is not the alcohol itself, but what you mix with your booze. A good rule of thumb is to avoid very sweet or very creamy drinks. Creamy means fat-rich dairy, and sweet means calorie-laden sugar.
A pina colada, for example, is made with pineapple juice and coconut milk, and an 8-ounce glass can have as many as 450 calories and 18 grams of fat. A rum and Coke has about 260 calories, and a gin and tonic has about 200, though at least those are fat-free.
"Liquor only has about 100 calories per serving, depending on proof, but if you mix that with something like ginger ale, [the ginger ale] will bring calories of its own," Kava says. "If you do order a drink with a high-calorie mixer added, I'd suggest having it put in a tall glass with plenty of ice, and sipping it slowly."
~~ Try Something New
Another possibility is to try a low- or no-calorie mixer. One simple option is to mix the liquor with soda water instead of tonic, saving 100 calories (soda water has zero calories). Combine soda with vodka or with scotch for a classic and elegant drink. Having a rum and Diet Coke (instead of Coke), saves you 160 calories. There's even diet cranberry and diet tonic water on the market, though you might not be at a bar that stocks it.
If you'd rather opt for an unadulterated drink, here's how some popular choices break down:
12 ounces of regular beer: 150 calories
12 ounces of light beer: 100 calories
5 ounces of wine: 100 calories
1.5 ounces (a "shot") of 80 proof distilled spirits: 100 calories
Of course the easiest strategy of all is to join your friends at the pub and skip the booze. Have the bartender put your diet soda or sparkling water in a glass with a straw and a wedge of lime, and unless someone sniffs your drink, your teetotaling will go unnoticed. Your abstinence might also come in handy when it comes time for a ride home.
Party Planning
If you've been disappointed because you feel like you have to give up social gatherings to stay on track with your weight-loss plan, we've got some great news for you. Parties are back in the picture.
There are lots of ways you can incorporate parties into your life without sacrificing your plan, and it's important that you learn them. As long as you feel like you can't be a part of the parties and the people that you love, you'll never really be making progress toward the new lifelong habits you want to build.
~ Party Tricks
The first step toward successful partying is planning ahead. You've probably heard your Leader or other Meetings Members talking about ways you can use your FlexPoints and earn Activity POINTS® to provide a bit more flexibility for special occasions. You can also look up the POINTS values of common party foods before you go, and offer to bring dishes that you know are healthier.
In addition:
~ Limit Your Alcohol
It's not that you need to cut it out all together — with your FlexPoints there's plenty of room to enjoy a drink or two. But do so in moderation! Alcohol can cloud your judgment, which will make it more difficult to make smart eating choices.
Try using mixers with a POINTS value of zero (like seltzer and diet soda), and alternate alcoholic drinks with non-alcoholic ones.
~ Never Think "All or Nothing"
Sure, it's possible to go to a party and not eat any of the food. But you probably won't have much fun. Face it, eating and drinking are part of partying, and you deserve to have parties in your life.
Use Mental Rehearsing, a powerful tool from Weight Watchers Tools For Living, to practice enjoying the foods you love in moderation.
~ Track the POINTS Values of Everything You Eat
Even if you go overboard, make sure you keep track of everything you eat. Knowing during the party that you're going to do this will help you make smart decisions. And afterward, reflecting on what happened will help you be better prepared next time.
~ Enjoy Yourself
You're at the party to celebrate with the people you care about. Focus on the fun you're having with them, rather than on the food.
~~~
Easy Appetizers That Will Fool Your Guests
With a little planning, you can create a party menu that is sleek and amazingly simple, and your guests will think that you fussed all day. How? Concentrate on great flavors, then think about how to make food taste good with fewer calories.
~~
That translates into a big yes to guacamole. Our version has all the creaminess and spiciness of the traditional Mexican condiment, but none of the fat. Our secret? Instead of avocado, we used asparagus.
Asparagus Guacamole
POINTS® value | 0
Servings | 10
Preparation Time | 10 min
Cooking Time | 10 min
Level of Difficulty | Easy
snacks | This is a low, low-fat version of a south-of-the-border favorite. Serve it with a colorful array of fresh vegetables or a basket of low fat chips.
Ingredients
1 1/2 pound asparagus, trimmed
1 Tbsp reduced-calorie mayonnaise
1 Tbsp fresh lime juice
1/4 cup cilantro, coarsely chopped
3 medium scallion(s), thinly sliced
1/2 medium jalapeno pepper(s), minced
1 medium garlic clove(s), minced
1/8 Tbsp Worcestershire sauce
1/8 tsp hot pepper sauce
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Instructions
Bring large pot of water to boil. Add asparagus and cook until tender, about 10 minutes. Drain.
Place asparagus into food processor and purée until smooth. Stir in remaining ingredients and serve. Yields 1/4 cup per serving.
~~
Your guests will think they're at an upscale party with these fancy salmon canapés. Whip up a platter in just minutes.
Smoked Salmon Canapés
POINTS® value | 1
Servings | 24
Preparation Time | 12 min
Cooking Time | 0 min
Level of Difficulty | Easy
snacks | Our healthy version of this classic hors d'oeuvres is perfect for dinner parties. Your guests will be impressed with its taste, you'll be impressed with how quickly you pulled them together.
Ingredients
3 Tbsp light cream cheese
3 Tbsp reduced-calorie mayonnaise
6 slice rye bread, cut into fourths, or 24 mini party ryes
4 medium scallion(s), cut into 6 pieces each
12 oz smoked salmon
2 Tbsp capers
Instructions
Combine cream cheese and mayonnaise in a small bowl.
Spread about 1 1/4 teaspoons of cream cheese mixture on each piece of bread. Top each with 1 piece of scallion, 1/2 ounce of salmon and 1 or 2 capers.
~~
Everyone will flock to the dill shrimp. The sweet, tender shrimp is the perfect foil for a heady blend of fresh dill and shallots.
Dill Shrimp
POINTS® value | 1
Servings | 6
Preparation Time | 10 min
Cooking Time | 20 min
Level of Difficulty | Easy
snacks | This classic hors d'oeuvre gets a makeover, packing a lot more flavor with a lot less calories. Spear the shrimp onto toothpicks and serve on a platter lined with greens and sprigs of dill.
Ingredients
18 large shrimp, about 1/2lb
1 Tbsp sour cream
2 tsp shallot(s), minced
1 Tbsp dill, minced
1 tsp fresh lemon juice
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Instructions
In a medium saucepan, bring water to simmer. Add shrimp and cook for 1 minute or until shrimp turn pink. Drain and let cool. Peel and devein shrimp.
Mix remaining ingredients together and toss with shrimp in a bowl. Yields 3 shrimp per serving.
~~
And mini-vegetable kebobs are delicious enough to tempt even the most confirmed carnivore. A hearty blend of tomatoes, zucchini and scallions, they are a virtual meal by themselves. Your vegetarian friends will be in your debt.
Mini-Veggie Kebobs
POINTS® value | 0
Servings | 24
Preparation Time | 15 min
Cooking Time | 6 min
Level of Difficulty | Easy
snacks | These are a perpetual party favorite. A charcoal grill will give a deep, smoky flavor to the kebobs, but a stovetop grill will also yield good results. You can find 6-inch skewers at your local supermarket.
Ingredients
2 tsp olive oil
2 Tbsp vinegar, red wine
1 medium garlic clove(s), minced
2 tsp dried oregano
1/8 tsp table salt, or to taste
1/8 tsp black pepper
24 average cherry tomato(es)
3 medium zucchini, cut into 24 1-inch pieces
6 medium scallion(s), white and pale green parts only, cut into 24 1-inch pieces
Instructions
Soak 24 6-inch wooden skewers in water for at least 15 minutes.
Meanwhile, prepare marinade: Combine olive oil, vinegar, garlic, oregano, salt and pepper in blender and blend until smooth.
Spear one tomato, one zucchini chunk and one scallion onto each skewer. Brush with marinade.
Grill skewers 5 to 7 minutes, or until tomatoes are just about to pop out of their skins.
~~
So go on, celebrate, open your house to guests. Treat them well, and give a toast to good health.
~~~
12 Tips For Healthy, Guilt-Free Entertaining
When you're having guests over, some may be eating light, but others may clamor for rich foods like lasagna, chili and cherry cheesecake. How can you keep everyone happy and also maintain your own healthy diet?
By setting yourself up for success, says Melanie R. Polk, R.D., director of nutrition education for the American Institute for Cancer Research. If you're organizing the menu, you have the perfect opportunity to include delicious, low-calorie options. Try the tips below while you're planning the menu, cooking and partying.
~~ Planning the Menu
Expand your menu so that more of the foods will work with your weight-loss goals. For example, if you're grilling, include veggie burgers. And throw on some vegetables such as portobello mushrooms and sliced zucchini or eggplant. Just brush them with a little olive oil (or olive oil-flavored cooking spray) and a bit of balsamic vinegar, season with salt and pepper to taste and put them right on the grill. Consider skewers: They're a great take on barbecuing and they also help with portion control.
"Try three fruits or vegetables for every non-fruit or veggie item," suggests Jackie Keller, healthy eating educator and founder of NutriFit, a gourmet meal-delivery service in Los Angeles, California. And really make them look good: Choose colorful produce, cut it creatively and present it in your most beautiful dish.
Don't assume your guests will riot if you don't serve cake and cookies. Try fruit-based desserts like cobblers or crepes — or mixed fresh fruit. Your guests will probably be relieved if you don't subject them to high-calorie temptations.
~~ Cooking Light
Make sure you're not ravenous while you're cooking, says Polk. If you're having a dinner party, don't starve yourself all day to "save room" — that will just leave you poorly prepared when you're facing all that food. Eat a healthy, filling lunch.
Have someone else do the tasting. If you're tempted to eat while cooking, take a break and enjoy a low-calorie snack.
While you're cooking, find substitutions. If you're preparing coleslaw, for example, you may want to use a little bit less mayonnaise, or opt for a vinaigrette. Try using silken tofu in place of cream cheese in dips, dressings and frostings. Use ground turkey in place of beef in meatballs and chili. Ask your friends for suggestions, too. You might also invest in a low-calorie or low-fat cookbook.
Precut baked goods into small portions and doggie bag any leftovers for your guests.
Don't dress the salad. Place a variety of dressings on the side so that your guests can decide what to use and how much to put on.
~~ Party Time
Try making a modest portion of a rich dessert your reward for eating heaps of veggies and fruits during the rest of your meal.
Make trade-offs. If you usually have two burgers, let yourself enjoy one, but pile on lots of dark leafy greens so that it fills you up.
Don't let libations ruin all your hard work! At parties, calories tend to add up in the form of alcohol. Be sure to supply lots of delicious, refreshing alternatives to beer and mixed drinks, like flavored waters or diet soda.
~~~
Is Party-Going Painful?
When there's a party, there's fattening foods. How well do you cope with the temptations? Take this quiz to see how you rate and learn what you can do to survive your next bash.
~~ Tonight you’re going a dinner party, so today you:
___ extend your workout by 20 minutes. Burning extra calories allows
you to eat more later.
___ eat regularly but lightly.
___ starve yourself to save calories for a splurge.
~~ Your contribution to the family potluck is:
___ a fresh fruit platter.
___ your famous melt-in-your-mouth fudge.
___ vegetable lasagne.
~~ At a cocktail party, you’re most easily found:
___ hovering around the hors d’oeuvres table.
___ helping the hostess cook or serve.
___ nowhere in particular — you’re moving and mingling.
~~ Your approach at a table-groaning buffet is to:
___ take a taste of everything, then get seconds of your favorites.
___ go for your biggest temptations, then get rid of your empty
plate.
___ walk on by. It’s painful to pass, but why tempt yourself?
. . . when it comes to celebratory eating, that is. "An occasional splurge isn’t a big deal," says American Dietetic Association spokesperson Althea Zanecosky, RD. "But if you throw caution to the wind every time, you may soon feel like a failure and give up on yourself—unless you hone some party navigation skills."
~~ Answer 1: Party preparation.
~ Forgoing food until party time will make you extra hungry and
therefore more likely to eat more than normal.
~ Extended exercise sounds like a smart plan, but you’ll probably
only burn an extra 100-150 calories.
~ Your best bet is to eat regularly but lightly all day — better yet,
starting the night before. "That gives you more wiggle room at the
party," says Zanecosky.
~~ Answer 2: Worthy contributions.
~ Sure, a sugary concoction may be a hit — but don’t tempt yourself,
especially if you’re likely to taste-test or nibble en route.
~ And a healthy-sounding vegetable main dish can be loaded with fat
and calories if it’s made with full-fat cheese.
~ Treat both yourself and others with naturally sweet fruits served
with vanilla yogurt. "When I visit my in-laws, my fruit platter’s
the only low-fat option — and it’s gone in no time," says
Zanecosky. Two other popular options: boiled shrimp with cocktail
sauce and veggies with assorted low-fat dips.
~~ Answer 3: Location, location, location.
~ If the sight, smell and proximity of food moves you to mindless
munching, stay out of the kitchen and away from the table!
~ (If you want to help out, offer to clear dirty plates later.)
~ "Take only what fits on a napkin or small plate, then go to another
room, or at least turn your back on the table," says Zanecosky.
~~ Answer 4: Savvy selection.
~ Buffets are notorious for binges, which often start with lots of
innocent "tastes." But that doesn’t mean they’re off limits.
~ "It’s not about deprivation, it’s about focus," says
Zanecosky. "Zero in on special treats, and ignore stuff you can
get anytime."
~ Be selective and savor every bite, following just two rules: one
plate, no seconds.
~~~
Surviving Happy Hour
You and the rest of your department got that report in by the skin of your teeth. Everyone pulled together and made it happen — a job well-done. Time to celebrate! Someone sends around an e-mail with the details — everyone is getting together at a nearby bar after work to toast your success.
Of course you want to go. You're social. You like the people you work with (well, most of them, anyway). But you also know that free-flowing drinks aren't the best thing for those of us watching our weight. Alcohol is just fermented sugar, and that means empty calories that are easily converted into triglycerides and stored as fat.
Fortunately, even on your most calorie-conscious days you can celebrate freedom from the nine-to-five by sharing libations with colleagues, so long as you plan ahead.
~~ The First Rule: Eat
Never drink on an empty stomach. There are two reasons for this. First, without any food in your stomach to help your body absorb the alcohol, you will feel the effects very quickly. Seeing as better judgment is one of the first things to go when you get tipsy, that could easily lead to overindulgence on chicken wings or an unconscious attempt to empty out the bowl of peanuts.
Second, drinking lowers your blood sugar, which makes your body crave food to replenish it, so a little advance snacking, such as carrot sticks or some low-fat cheese and crackers, can help curb that urge.
"If you have the luxury of knowing ahead of time that you're going out for happy hour, plan to have some food right before you leave," said Ruth Kava, PhD, RD, Director of Nutrition at the American Council on Science and Health. "That makes it a little less likely that that you'll get tipsy and go for broke once a platter of food you really like gets passed around."
~~ What to Drink
Usually, the calorie culprit is not the alcohol itself, but what you mix with your booze. A good rule of thumb is to avoid very sweet or very creamy drinks. Creamy means fat-rich dairy, and sweet means calorie-laden sugar.
A pina colada, for example, is made with pineapple juice and coconut milk, and an 8-ounce glass can have as many as 450 calories and 18 grams of fat. A rum and Coke has about 260 calories, and a gin and tonic has about 200, though at least those are fat-free.
"Liquor only has about 100 calories per serving, depending on proof, but if you mix that with something like ginger ale, [the ginger ale] will bring calories of its own," Kava says. "If you do order a drink with a high-calorie mixer added, I'd suggest having it put in a tall glass with plenty of ice, and sipping it slowly."
~~ Try Something New
Another possibility is to try a low- or no-calorie mixer. One simple option is to mix the liquor with soda water instead of tonic, saving 100 calories (soda water has zero calories). Combine soda with vodka or with scotch for a classic and elegant drink. Having a rum and Diet Coke (instead of Coke), saves you 160 calories. There's even diet cranberry and diet tonic water on the market, though you might not be at a bar that stocks it.
If you'd rather opt for an unadulterated drink, here's how some popular choices break down:
12 ounces of regular beer: 150 calories
12 ounces of light beer: 100 calories
5 ounces of wine: 100 calories
1.5 ounces (a "shot") of 80 proof distilled spirits: 100 calories
Of course the easiest strategy of all is to join your friends at the pub and skip the booze. Have the bartender put your diet soda or sparkling water in a glass with a straw and a wedge of lime, and unless someone sniffs your drink, your teetotaling will go unnoticed. Your abstinence might also come in handy when it comes time for a ride home.