Holiday diet ‘survival guide’

Miami's Community Newspapers

If you’d rather fit into a swimsuit than a Santa suit, here are some guilt-free treats that can help your diet survive the holiday season:

Pseudo cinnamon bun: Mix 1/2 cup plain flavor oatmeal with 3/4 cup water; microwave for 60 seconds; mix in a packet of Splenda and sprinkle with cinnamon

Protein pudding: Mix a large box of sugarfree Jello pudding with a cup of water blended with one scoop of protein powder; refrigerate until set

Strawberry sundae: In a tall glass, alternate layers of Greek yogurt, sugar-free strawberry jam or fresh strawberries and crunchy high-fiber cereal flakes

Pizza omelet: Top an egg white omelet with Pomi chopped tomatoes (available in a convenient pourable carton in the canned vegetable aisle); add your choice of vegetables and sprinkle with shredded low-fat mozzarella cheese

Buttered popcorn: Use an air popper to eliminate oil and instead of melted butter, use an “I Can’t Believe It’s Not Butter” spray bottle

Hot Chocolate: Try Swiss Miss “Sensible Sweets” diet Hot Chocolate mix with only 25 calories per serving topped with fat-free whipped cream or Cool Whip

Holiday Hotcakes: Mix together 1/4 cup plain oatmeal, 3 egg whites, a scoop of protein powder and blueberries – a great antioxidant; then cook as you would regular pancakes. Top with sugar free maple syrup and for holiday spice sprinkle in some nutmeg and cinnamon or add some pumpkin to the mix.

Turkey Lasagna: Layer De Boles organic Jerusalem Artichoke Flour lasagna pasta with ground turkey breast cooked with a dash of olive oil, Pomi chopped tomatoes and low-fat mozzarella cheese

Healthy P&J: Spread a tablespoon of organic almond butter and Smucker’s sugar free strawberry or blackberry jam on a slice of whole grain bread

Chocolate-Dipped Delights: Cut up pieces of your favorite fruits and dip in Hershey’s sugar free chocolate syrup

Sweet Potato Potpie: Mince pieces of chicken breast in a food processor and mix with mashed up sweet potato and cooked chopped spinach. Layer a pie pan with phyllo-dough and bake in the oven at 350 degrees for about 20 minutes

Craving-Killing Cookies: Pre-heat oven to 350 degrees; in a large bowl, lightly beat one egg 1 1/2 cup natural peanut butter, 1 1/2 scoop chocolate or vanilla protein powder, 1/3 cup Sucanat sweetener, 1/2 cup almond meal, 1 tsp baking soda and 1/2 tsp vanilla extract; form little balls with a spoon and place on parchment lined baking sheet. Bake for 12 minutes

Protein Packed Brownies & Apple Pie: Quest protein bars in flavors like chocolate brownie, apple pie, vanilla almond, berry and peanut butter & jelly have 20g protein, 0 g sugar, 4g non-fiber carbs, and no sugar alcohols or other junk. Most importantly, Quest bars taste really great (like warm cookies when heated for a few seconds in the microwave or left in the car for a while). Available online at questproteinbar. Com

Reduce the fat in holiday recipes: There are plenty of low fat and low calorie substitutes that are amazingly tasty. Try using applesauce in place of oil; use egg substitutes in place of whole eggs; try plain nonfat yogurt in place of sour cream; and believe it or not, black beans are a secret ingredient in fudgy, lower-fat brownies!.

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