Vegetarians and Vegans need not sit out the weekend fun!  If you’re new to a plant based diet you might be wondering how to handle weekend plans.  Here’s a tip:

Plan ahead.   If you’re going to a restaurant check out the menu on line before you go.  See which items are already vegan or close to it.  Rather than ask your server what items are vegan you can go in prepared to ask for a pasta dish without cheese, or a vegetable dish without butter.  Most of the staff will be more familiar with specific ingredients than they will terms.  “Does that dish contain butter?” is an easier question to answer than “What do you have that’s vegan?”  Particularly if you’re talking to someone new or someone who doesn’t understand what the term means. 

If you’re going to a party or a friends house, offer to bring a dish and be sure you don’t show up starving.  Bringing a hearty dish to share and staying hydrated means that you can enjoy the fun without derailing your plans for vibrant good health.

A recent study shows that when children are given a large portion of an entree that they will eat less of everything else that’s offered.  Of course we’re like that as adults also so we shouldn’t be surprised. 

If you’d like your child to eat more vegetables then decrease the amount of other foods on the plate.   You can read the entire article here:

http://www.theatlantic.com/health/archive/2012/02/another-trick-for-getting-kids-to-eat-their-veggies-serve-them-less/252424/

While we don’t agree with the recommended servings mentioned in this article (meat, dairy etc.) there is some excellent advice regarding the presentation of your child’s food, and most especially the example your setting with the balance of options on your own plate !

You don’t have to be a football fan to enjoy Super Bowl Sunday.  It’s a big day…especially for those of you in the Northeast where both teams are represented.   Super Bowl Parties are notorious for their food.  (What’s a Super Bowl Party if not a big spread?)

Like turkey on Thanksgiving  there are some foods that are just EXPECTED to be on the table today.  In fact it’s estimated that there will be 1.25 million pounds of hot wings consumed.  (What you just felt was the collective shudder of vegetarians and vegans everywhere.)

There will also be 9 million pizza deliveries.  (Tip well…the poor guy is missing the big game.) 

And 51.7 million cases of beer will be purchased in anticipation of tonight.

The good news?  The most common item found on the table on Super Bowl Sunday is a veggie platter.

The bad news?  It’s not enough to override the other choices. 

The average caloric intake from the party alone (not including other meals) is 1200.  This will include 50 grams of fat.

It’s no wonder that the sale of antacids is highest (up by 20%) on the Monday after Super Bowl.

Please consider opting for whole grain chips and crackers.  Choose hummus instead of dairy dips.  Make water easy to grab.  Guacamole and nuts are not low calorie foods but if you make the guacamole yourself and choose raw, unsalted cashews over a tin of mixed salted nuts you’ll be ahead of the game.

Football cupcakes are cute (overdone but cute) but a bowl of non dairy yogurt with fresh fruit and granola would be a welcome change.

It’s okay to indulge a little, and you should do that with no guilt.  But with a few healthy choices, good friends, and a few exciting plays, there’s no need to over indulge in order to have a good time.

The Total Health Makeover is a plan that enables you to live your life !!   It’s about TOTAL health and what’s healthier than sharing a meal with good friends?  Here are some tips to help you maintain a healthy lifestyle AND an active social calendar:

- Check out the restaurant’s menu on line and familiarize yourself with the dishes.

- Call ahead to ask about substitutions or to special order a vegetarian or vegan selection.  (This is surprisingly easy and especially helpful in banquet situations such as weddings and business functions.)

- Make no apologies.  Order what you want according to your own priorities.  It’s your life to live.

- In order to stay hydrated have two glasses of water for every alcoholic beverage.

- Ask for a take away container at the start of the meal.  Packing up half of an oversized serving will make you less tempted to finish it off .

- Check out the appetizers for healthy selections which, when paired with a salad, would be suitable as a meal.

- If there’s music hit the dance floor.  You’re not the only one there who hasn’t been professionally trained.  Move and have fun!

- Remember WHY you’re out.  You could always eat at home.  You’re there for the company so take your focus off the food and enjoy the conversation and the friendships.

No one likes a brat at the holidays.  When you head to the buffet table your inner brat might start behaving like a kid in a candy store.  Taking a minute to go over the game plan ahead of time will help you stick to your goals. 

If you absolutely MUST have the eggnog keep it to a very small serving.  A half a cup can be as many as 340 calories.  Better yet try a dairy free version at nearly half the calories and minus the dairy.  An even smarter choice..sparkling cider at 120 calories a flute. 

Nuts are a great healthy choice, (especially if they’re not loaded with salt and sugary coatings) but mindless nibbling can add up to 450 calories in a half cup of mixed nuts.   Try 1/2 cup raw mixed veggies at only 25 calories !  

Fruitcake packs a wallop at 324 calories a slice while a tangerine is only 40 calories.

We don’t want anyone getting hung up on numbers.  Some healthy food is highly caloric but they carry nutrition and flavor that you can’t get in any processed food.

  We’d much prefer you have the calories in an avocado than have the chemicals in a zero calorie diet drink.  This is about health, not numbers.  But it’s also about making wise choices and not heading down a path that will leave you discouraged when the new year begins. 

Yes you should indulge a little, but always try to balance it out with fresh whole foods. 

On January 2nd we’ll be starting the New Year getting BACK TO BASICS !

Don’t worry about eating fried food when you serve these latkes.  It’s not an every day thing so relax and ENJOY !

5 potatoes

2 onions

3 eggs

1 t. salt

1/4 t. pepper

1/4 to 3/4 cup flour

canola oil for frying

Grate peeled potatoes into a large bowl and cover with cold water while you finely chop the onions.  Drain potatoes well, and add remaining ingredients, using just enough flour to hold the pancakes together.

In a hot fry pan add enough oil to cover the bottom and just start up the side of the pan.  When oil is hot drop 1/4 cup of pancake mixture onto the hot oil and flatten with a spatula.  Fry on medium high heat for 1-2 minutes per side until golden brown.  Drain on paper towels. 

You’ll taste the first batch (yes you will) and can adjust the flame and the seasonings if necessary. 

Serve with applesauce. 

Entertaining tip:  Make some bite sized and freeze them for your next party.  They re-heat straight from the freezer and work well as an hor doeuvre, served with soy sour cream and caviar. 

Saturday can take you out of your normal routine.  You might be driving to a friend’s house or a sporting event, fitting in extra chores around the house or catching up on paperwork left over from the work week.  You can still play it smart.  Find pockets of time and fill those pockets with healthy habits. 

- If you’re waiting for your kids in the school parking lot put down the book or the coffee, or whatever you use to pass the time, and get out of the car.  Take a walk on the track.  Marilu does this ALL THE TIME.  You don’t have to sit passively.  Get out and move.  You’ll also meet people and be a presence in your child’s world.

- Place some hand held weights in your office, near your television, and by your phone. 

- Resist the urge to delegate chores.  When the family is around it’s too easy to say “Take this to the mailbox for me” or have them run upstairs to find your reading glasses.  Make it a true “Do it yourself”. Get up from your chair and do it yourself.

- Involve others.  Suggest a walk after dinner if the weather is still mild in your area.  Instead of meeting for a lunch date, meet at a farmers market or a sporting event, someplace that will keep you on your feet.  Hiking with friends will not only save you the bar bill it can be very conducive to  cementing friendships when you’re being active together.

This list is meant as a jumping off point.  Visit us on the boards and add your own ideas.  Tell us what works for you in keeping up the momentum of your healthy lifestyle.

Join us in the members area on Monday November 14th for our annual Hot for the Holidays class.  Coach Jan will be leading this popular favorite.  The same knowledge that she brings to her Viva la Vegan class and to our cooking and recipe forum will be evident here. 

Whether you celebrate big, cozy, or not at all, we’re all facing the same office parties, endless cookie platters, increased traffic, long lines, family and social obligations. 

Learn how to sail through without compromising your health or your good humour.   Log on and enjoy some holiday planning with friends.

Enrollment in this class is automatic and included in your membership!

Here’s a simple recipe that everyone in the family can enjoy.  It’s a great dessert or a treat on a chilly fall day.  You can make it for breakfast too if you want to give yourself a special treat.

4 apples

1/4 cup raisins

1/4 teaspoon ground cinnamon

4 teaspoons Earth Balance margarine or 4 teaspoons apple cider

Preheat the oven to 350 F.

Cut the stem ot of each apple in a cone shape so that it can be replaced.  Core the apple, making sure not to go through the bottom.  Fill each apple with raisins, sprinkle with cinnamon, and top with a pat of margarine or sprinkle with apple cider.  Replace the top of each each apple and wrap in aluminum foil.  Bake for 45 to 50 minutes, or until the apples are tender.  Serve warm.

If your plans for the weekend include dining out keep this tip in mind; when it comes to making choices, no matter what the restaurant, you’re in the power seat!

Follow these tips for full fun, with no compromises.

- Eat something before you go.  Even if you’re certain you can navigate the menu, having a little something before you head out will keep you from mindlessly nibbling on the bread, the chips, the appetizer for the table.

- Avoid appetizer samplers.  Research at the University of Pennsylvania has shown that when people order a sampler they consume 10% more calories than they do when ordering a single item. 

- Close the menu.  This is the “out of sight, out of mind” principle.  If you’re not looking at the pictures and the descriptions you’re less likely to be seduced away from your original plan.  If you lay out your guidelines in a polite way almost any establishment can accomodate your requests.  After all, this is what they do…feed people.  You’re not going to be their first customer with a special request. 

- Beware the broccoli.  Yes the broccoli.  Many restaurants will pair a side of steamed broccoli with a buttery, cheese laden entree.  The broccoli is a good choice but it’s not a “get out of jail free” card.  Be discerning about the pairings.

- Avoid anything with words like “indulgence” or “death by chocolate” in the name.  These are aimed at your weekend mindset. ” Tough week?  Indulge a little.  You deserve it.”  We’ve all felt that way but think about the great start you can have on Monday if you take good care of yourself all weekend. 

Bottom line for a great night out….Leave your inner brat at home!