Tag Archives: My Fitness Pal

Season of “Light”

On your Holiday menu:

One cup of stuffing, 350 calories. Really?

Eggnog, 450 calories in one cup. Seriously?

Pecan pie, 460 calories in one slice. What?

Four sugar cookies, 340 calories. Kidding me?

source; wiki commons Author: Anthony DeLorenzo
Source: wiki commons Author: Anthony DeLorenzo

There are some things you can eat in a moderate amount. There are some things you can substitute a lower calorie version. There are some things that should be off the table – walk away and don’t look back.

Go into the holiday season prepared to know what’s what for you.

Aunt Clara makes the best crab puffs in the known world. This is the only time of year you get them. What’s your plan? Make sure you have room in your daily caloric allotment for a couple. And take your time. If you are going to treat yourself with something special, give its deliciousness the attention it deserves. You didn’t restrain yourself all day so you could gobble those two crab puffs in 3.5 minutes. Take small bite. Enjoy the texture. Swallow, and wait a minute before you take another bite. If you chomp it right down, you will still feel unfulfilled by the experience of eating it.

Substitutions. If you are making your own holiday goodies, or partying where there is a large variety of choices available to you, subbing can be your best bet. There are definitely substitutions that work, and if you’re wanting that holiday yummy, you can try to make it a little less likely to leave you looking like Mr. Claus. Here are some great substitution ideas, and there are plenty more available with a quick search: Healthy Holiday Food Substitutes and Simple Swaps Healthy Holiday Recipes.

If you’re not sure what items should be a flat-out nope, take the time to check out some caloric content lists. I’m always touting the benefit of My Fitness Pal, and Calorie Control has helpful charts as well. Some things might surprise you. When the count on something small is outrageously high, that might be when you say, “You know what? That’s off my menu.” A HUGE psychological tip: Don’t think “I can’t eat that;” think “I DON’T eat that. I choose to treat my body better than that.” Saying no is your choice – be proud of it.

You can make it through the holiday season without needing a new wardrobe as a gift. Educate yourself, know your weaknesses, and make good choices.

Brian can guide you through the snowbanks and icy patches of holiday wellness! Drop us an email to find out more, or sign up for one of our programs today!

Recipe Time!

I do love mini-muffins, I do. They are a perfect snack for the kids, easy to pack, and a nice treat with coffee in the afternoon. These little guys are flavorful, and the steel cut oats give them texture and crunch. This is a very basic recipe. You can substitute in whatever you like, but always be mindful of how that will affect your calories and fat. Adding cinnamon and allspice will give them a tasty kick for fall. Nutrition information comes from the recipe function of My Fitness Pal, an app I heartily recommend for tracking your meals. Enjoy!

Basic Mini Muffins

Preheat oven to 400 F.

Mix together:

1 cup skim milk

1 large egg

½ teaspoon vanilla

¼ cup canola oil

In a separate bowl, combine:

1 ½ cups all purpose flour

½ cup steel cut oats

½ cup brown sugar

1 tablespoon baking powder

½ teaspoon salt

Once combined, dump dry ingredients all at once into the milk mixture. Fold just until all ingredients are moistened – do not over-stir. Fill mini muffin cups about 2/3 full. Bake 10-15 minutes, until muffins are browned on top and spring back to the touch.

I get 36 muffins out of this recipe. I have a small cookie scoop – like a mini ice cream scoop – that I use to fill the cups. This is very convenient – cuts down on spill, and helps make them all the same size.

Calories 43

Fat 2g

Sodium 75 mg

Recipe Time!

"Brownies on white" by Theopolisme at English Wikipedia. Licensed under CC BY-SA 3.0 via Wikimedia Commons - https://commons.wikimedia.org/wiki/File:Brownies_on_white.jpeg#/media/File:Brownies_on_white.jpeg
“Brownies on white” by Theopolisme at English Wikipedia. Licensed under CC BY-SA 3.0 via Wikimedia Commons 

These little guys have a very rich, dark chocolate flavor. They may be bitter to some people’s liking. Any recipe can be modified, but always adjust your calories to reflect the modifications. I heartily recommend “My Fitness Pal” as a resource for weight loss, gain, or maintenance. The app allows you to create and edit your own recipes, and gives you nutritional information about your finished food. You can change ingredients, change serving sizes, and log the food in your diary.

Brownie Bites

1 6-ounce container of nonfat vanilla yogurt

¼ cup skim milk

½ cup baking cocoa

1 egg

1 tsp baking powder

½ cup quick rolled oats

½ cup granulated sugar

Preheat oven to 350.

Mix together all ingredients. Flour can be substituted for the oats, which will result in a smoother, less chewy texture. I prefer the extra bulk – I substitute oatmeal into a lot of recipes. The resulting caloric value will be higher if you get the same yield, but I found I got a few more brownies using flour, so it nearly balances out. If using oats, allow the mixture to rest for a few minutes as the oats absorb some of the liquid.

Use a low- or non-fat cooking spray to grease mini-muffin tins. Place about a tablespoon of mix in each cup. Bake for 10-15 minutes until brownies are firm.

Let cool for a few minutes, then remove from pan.

Makes about 18, depending on how much batter you put in each cup. These should be kept refrigerated, due to the yogurt.

Calories 49; fat 1 g; cholesterol 12 mg; sodium 43 mg; potassium 58 mg; carbs 11 g; fiber 1 g; sugar 7 g; protein 2 g; calcium and iron 3% daily value (based on a 2000 cal/day diet
* information provided is based on calculations using the “My Fitness Pal” recipe app. BCF receives no compensation from that app nor its developers for mention on our site.