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Help me get back on the wagon!

By contactus@portjeffersonchiropractic.com
December 10, 2013
Category: Uncategorized
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Ok, first, good for you. There are not that many days where you get to gather around your family’s table with those you may not spend a lot of time with and get to enjoy good food and all that comes with it. It is not a diet day. However it does not have to be the ruin of a diet either. Work it in. That is a big mantra of mine. This is the season of holiday, parties, and extra goodies. Life would be un-enjoyable if you couldn’t ever have these things. That is why we want to have a SUSTAINABLE lifestyle. Not one of binging and abstaining over and over again. If you live a lifestyle of health a day of fun, food and good times is already built in.


So for the meal itself... Yes you can have a little bit of everything. (This goes for all events) But that does not mean 4 pieces of pie, full servings of every carb laden dish on the table, 3 rolls…… you get the picture. It means put “a little” of all you like on your plate. Feel the satisfaction and the fullness. Keep the mindfulness in the picture. If you are on a plan don’t take home the leftovers. It is only a slippery slope until at the time of your New Year’s Resolution you are right back where you started.
For the next month planning for the next party or event is going to serve you well. If you know you have a Christmas party this week or something in the office, plan. Before you go to the party, have veggies or something with fiber, a little fat or protein before you get there. It will allow any consumed alcohol and sugar to be absorbed slower and you won’t be ravenous and willing to eat everything that looks good. Choose the best option when there.


When all is said and done do a form of after party detox. For example:
Have a protein breakfast of about 300 calories. Think oatmeal with raisins. Eggs, or Apples and peanut butter with a piece of English muffin.
Lunch: 350 average calories. Have turkey? Put it on top of a salad with some craisins and walnuts.
Have broth based soups. Lots of veggies and protein, skip the cream.
Dinner: Go for about 500 calories. Again make it a protein and vegetable plate. Greens are cleansing, detoxifying, and full of good fiber which makes you full and satisfied.


Chicken & Zucchini Salad
(Serves 4-6, depending on palm size)
Food types per serving: 1½ Protein (including 1 Nut/Seed), 1 Vegetable, 2-3 oz. Fresh Greens, 2 Oil

¼ cup extra virgin olive oil
½ cup fresh lemon juice
Coarse sea salt and freshly ground pepper
1¾ lb. zucchini, thinly sliced or grated
1½ lb. boneless, skinless chicken breasts
1 bunch (~8 oz.) spinach, chopped
1 small bunch (~4 oz.) arugula or leafy lettuce
1 small/medium red onion, thinly sliced
¼ cup chopped walnuts or pecans
3 Tbsp. grated Parmesan cheese
¼ cup chopped fresh basil

Bake chicken (or use leftovers) and cool to room temperature while preparing dressing. In a large bowl, whisk oil and lemon juice; season with salt and pepper. Add zucchini; toss to coat, and marinate for about 15 minutes. If chicken pieces are too large, cut into bite-sized pieces. Toss chicken with zucchini mixture, and add spinach and onion. Garnish with nuts, cheese, and basil before serving.

A good plan back on the wagon is The Healthy Transformation Weight Loss Program I offer as a First Line Therapy Practitioner.

Why even have to think about it?  kerryfleckenstein@gmail.com   with any questions

It's not too late to be on track:  https://kerryfleckenstein.mymetagenics.com/

Use coupon code:   Holiday10  and get 10% of of the Healthy Transformations Weight Loss Program this month.  Good for use 3 times.

http://www.metagenics.com/mp/products/healthy-transformation-weight-loss-program

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