Holiday baking is a challenge for many. This can be more challenging when you have a lot of special holiday baking treat recipes that you want to bake and taste and you friends and family are also baking their favorites that you just have to sample.
If this is your challenge, HAVE A PLAN. Here is a baker’s dozen of strategies to consider when preparing holiday baking recipes:
1. Modify your holiday baking recipes to reduce calories. Click this link for recipe modification.
2. Substitute a portion of sugar with liquid stevia (read the label for equivalent amounts of stevia liquid to sugar.
3. Make smaller portions.
4. Bake something that is not your favorite.
5. Bake yourself something to enjoy (modify the recipe) and bake that special treat for the family/friends.
6. Select one item to from your holiday baking recipe this year and have a small portion (plan it into your daily meals).
7. Be aware of your internal cues of how you feel during a meal, take time to taste smell and sense its texture of the food. If you are no longer hungry or the food no longer taste good, it is probably time to stop eating. This mindfulness will reduce the chance of overeating at the main meal and makes planning in a special treat easier.
8. Cut back during the day and avoid high calorie foods but don’t skip eating earlier in the day in anticipation of having a that “special treat”. Being too hungry can result if fast eating and by the time your body registers the food being consumed, you have already overeaten.
9. Be aware of that joining in on conversations around you while eating can slow your eating, however if you are not mindful of what you are eating, you can end up overeating especially those special treats.
10. If you consume alcoholic beverages, be mindful of the quantity consumed. Alcohol is calorie-intensive, stimulates the appetite, dulls one’s judgment, and decreases and self-restraint.
This can be amplified the desire for extra portions of that “special treat” – very problematic for emotional eaters.
11. Select a smaller dessert dish; research supports this strategy in reducing food intake for all foods.
12. Be a gracious guest. If you are enjoying the holidays with friends, and they are known to encourage you to continue to eat appetizers, snacks, beverages, main course items and those “special treats”, stick with small portions. It is easier to be mindful of the number of servings you are taking than the total quantity being consumed.
13. Place a small serving of fruit like a few grapes (if it complements the treat) on the same plate as the small serving of the “special treat”. It will fill the plate and help to reduce feelings of somehow being deprived.
This information is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical/nutritional/fitness advice. Information presented is subject to change as additional discoveries are made or additional research is published. Links to various sites within blogs are provided for your convenience only and we are not responsible or liable for the content, accuracy of information provided or privacy practices of linked sites or for products or services described on these sites.
Source: Original http://Aspire2wellness.com, http://ohioline.osu.edu/hyg-fact/5000/pdf/5543.pdf, http://www.npr.org/books/titles/137985977/mindless-eating-why-we-eat-more-than-we-think, http://news.cornell.edu/stories/2014/09/new-wansink-book-turns-back-mindless-eating, http://mindlesseating.org/