California Raisin Marketing Board :: Advice from Valerie Waters


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Advice from Valerie Waters

How to Survive the Holidays

Eat first!

Fit people know that if they want to avoid party-food binging, they had better eat before they go. One of the biggest holiday mistakes you can make is to "save calories" during the day in order to feel okay about abandoning your diet at a cocktail party. Starving yourself during the day will only lend to overeating in the evening, not to mention your metabolism won't know what to do with itself! Maintain your daily meal plan and eat a healthy snack before you go. If you arrive on a full stomach, you'll be less likely to set up shop by the buffet.

Don't drink the night away.

Fit people know that filling up on booze is just as bad as filling up on hors d'oeuvres. One glass of wine is equal to 100 calories, and just because those calories come in liquid form doesn't mean they don't count! Sure, have a glass of wine, but make the next drink a glass of sparkling water. By alternating a glass of water with wine, you can save a few hundred calories. Fit people also know that drinking leads to eating. With impaired judgment comes impaired eating. Have fun, but not enough to feel guilty in the morning.

Eat, drink, and be active!

Remember ice skating as a child? Or maybe your family rounded up the neighborhood kids for a game of touch football or a snowball fight. Here in Southern California, we all went out and played with our new toys — things like roller skates or bicycles. Holidays are a time for indulgence, not lethargy! Fit people keep moving during the holidays, whether it's a walking tour of the neighborhood Christmas lights or a planned winter ski trip. The weather may be cooler, but the holidays are no time to hibernate; keep yourself and your family active.

Stick to the plan (or at least plan B).

During the holidays, workouts often get shortchanged — or sacrificed all together. Fit people know that a short workout is better than no workout at all. If you are traveling, make sure to pack your Valslides (www.valslide.com).

Revamp your recipes.

Fit people don't sacrifice their favorite holiday meals just because they're on a diet. They modify. Mashed potatoes can be made with 1 percent milk, and green beans are great without being soaked in butter. Don't overmarinate your turkey, and go easy on the salad dressing. If your holiday table is usually laden with starchy foods, this year try substituting that casserole dish with a mixed-berry fruit salad, and make your turkey stuffing with Ezekiel Bread, which is higher in fiber. Exercise portion control by offering individual desserts and appetizers or using smaller plates. Chances are, your entire family will benefit from your new recipes, and I bet half of them won't even notice a difference!

New Year, New You

Set a deadline.

Few things will get you more committed than a deadline. Whether it is your Hawaii vacation next month or a self-imposed deadline, circle that date and start counting down!

Know where you are.

Before you start your regimen, take your measurements and weight. Write them down so that you can monitor your progress. Seeing the numbers change will be rewarding and inspire you to keep going. Here are a few basic assessments: weigh yourself and take measurements around your neck, chest, and abdomen two inches below the belly button, hips at the widest point, thigh, and biceps.

Know where you're going.

Set a clear and specific goal that is measurable. For example: "I will weigh 130 lbs by March 1" or "in six weeks I will be able to run a mile." This helps you stay focused and know when you've reached your goal. "I want to be in better shape" is too vague to truly motivate.

Try something new.

If you've never taken a boxing class, hip-hop dance class, or Pilates, do it! You'll get in a workout and have a blast learning something new.

Get a workout buddy.

Having someone hold you accountable makes a huge difference. Plus, you can motivate each other and share in the pain — and the reward!

Wise Choices

Make time for yourself.

We all need to set aside some time to catch our breath, whether it is rising and shining a few minutes earlier, stepping out for some fresh air over the noon hour, or taking a quick stroll around the block before the kids get home. These are all examples of times of the day that you can claim as your own and feel better for it.

Exercise.

Exercising is a great fat-buster, muscle-toner, and stress-reducer — good news for all of us multitaskers out there! But it doesn't have to take hours and hours at the gym; my philosophy is get in, get out, get a life! Even simple steps like taking the stairs at work, going for a walk with the kids, or some active playtime with them at the park can all make a real difference.

Eat right!

Finally, you can't forget about eating right — not only at meals but while snacking, too. A lot of moms reach for their kids' snacks when hunger hits, and that's fine. Just make sure that those snacks are healthy for them and you, too. Dried fruit is one of your best bets, especially California Raisins. They are a naturally sweet, fat-free, portable snack, and that's a big plus when you are looking for healthy eating on the go. And more good news: for adults, ¼ cup of raisins equals one of your daily fruit servings.

Other Tips

Eat more fiber.

Besides the health benefits, fiber actually keeps you feeling full longer and makes it easier to follow a healthy eating plan. Unfortunately, most Americans consume less than half of the daily-recommended 32 grams. The best way to get your recommended daily dose of fiber is to spread it out throughout the day by including fiber in each meal. Here's a sample of what I eat:

Breakfast:
½ cup of oatmeal with skim milk topped with a teaspoon of brown sugar and a tablespoon of California Raisins

Lunch:
A big green salad with extra veggies, such as tomato, cucumber and red onion, with a low-fat protein choice such as tuna or grilled chicken, plus some fruit with California Raisins, and one small whole-grain roll or piece of bread

Snack:
Low-fat yogurt topped with 1 tablespoon of California Raisins and 1 tablespoon of slivered almonds

Dinner:
Low-fat protein choice such as chicken or fish with a fibrous vegetable such as broccoli or cauliflower and ½ cup of brown rice (Add some zing to recipes by adding sweet California Raisins; they liven up brown rice, pasta, and sauces.)

Get the family on board!

Sticking to a healthy eating and exercise plan is easier if it is a shared goal. Teach your kids that there is a reward in the effort. For example, if you plan on exercising three times a week, give yourself a check mark or gold star each time you or your child completes the workout. At the end of the month, give yourself a reward for a 90 percent or better completion. Your reward could be going to a movie, a new CD, or even just a night off from the household chores. It won't be long before the reward is the increased self-esteem for sticking to a desired goal.

Start today with one wise choice.

Many people get overwhelmed trying to overhaul their lifestyle. They decide all at once to clean up their diet, start exercising, quit smoking, quit caffeine, and learn to meditate. Three days later they stop because it's too hard. Start with one thing, and make it a habit. Maybe it's exercising three times a week. After a couple of weeks, it won't be such an effort. It'll just be what you do. Then add another good habit, like bringing your healthy lunch to work every day.

Get the family on board when it comes to food.

A great way to get the entire family involved is a shared outing to a farmers market. Have each person choose one new fruit or vegetable for the family to try. And, check out our Web site, www.LoveYourRaisins.com, for new recipe ideas.