Tips to prevent weight gain while working from hom...

Let’s face it, less activity and more food usually leads to weight gain. Thousands of Americans are working from home temporarily during the 2020 pandemic. Many of us are enjoying sit-down dinners together and have more quality time to spend with family. Many gyms remain closed which is bad news for those that depend on them for providing exercise options. Three tips to avoid weight gain while working from home:

• Keep stepping: Don’t ditch your step count. You may not be able to log 10,000 steps per day but don’t give up on accruing and setting goals for daily steps. Adjust your goal to make it more realistic. Accrue steps inside your home, outside and around the neighborhood. Consider taking 10 minute ‘walking breaks’ throughout the workday. Check out fitness apps that make working out from home a solid option.
• Have kitchen hours: If you were working in the office, would you frequent the cafeteria throughout the day? Probably not. Wandering in the kitchen out of boredom leads to mindless snacking. Have set mealtimes and limit trips to the kitchen between meals (exception: water). If you like snacking, plan and prepare low-calorie snacks for long stretches between meals.
• Weekly weigh-ins: Gaining weight in small increments creeps up on you and, if you aren’t paying attention, pounds can add up quickly. Most of us are working from home in comfortable clothes, not form fitting work clothes. Weighing yourself weekly can keep you honest. Body weight fluctuates so have a ‘weight window.’ For example, if you feel your best at 150 lbs aim to keep that window between 150 and 154 lbs. If it hits 153 lbs, it’s time to practice portion control and increase activity.

Holiday Eating…low-calorie appetizers

Thanksgiving is right around the corner, literally. Every year it comes around the same time…yet we seem to be surprised and unprepared. The plan was to get into better shape and lose a few pounds before the holiday season…right? It’s not just about one particular day or meal… it’s the whole season, which is full of goodies and leftovers. Combine that with less than optimal weather for a majority of the U.S. (discouraging outdoor exercise) and the result is weight gain. Average holiday weight gain is 5 to 10 lbs. It’s no myth! It takes 3,500 calories beyond what your body requires for weight maintenance to gain 1 lb. That might sound like a lot but it’s not…Did you know that a full holiday meal, with appetizers, cocktails, a loaded main plate and dessert can weigh in at over 3,500 calories? Grab a couple of ounces of cheese and a handful of butter crackers and you’re taking in roughly 300 calories. Add two heavy-handed Scotch cocktails and 1/2 cup mixed nuts and you’re looking at up to 800 calories … and you haven’t sat down for that big meal yet. It might be a little late to change the whole meal or put in a special request with your favorite aunt … but you can be proactive. Bring or make low-calorie appetizers and swap out a cocktail for sparkling water with a fruit wedge. You’ll end up taking in fewer calories overall.

Appetizers – Low-calorie suggestions

Remember, appetizers are small ‘bites’ of food that are meant to tide you over until your meal. Of course, you can skip them altogether but you don’t have to do so. Weight-friendly options include, of course, raw veggies/fruits with light dip but will that entice a crowd? Keep in mind that the key to calorie control is portion control. If the flavors are bold and satisfying, you’ll be happy with less. How about grilled shrimp or scallop and cherry tomato skewers or grilled or roasted shiitake mushrooms with a soy dipping sauce? Buy a ready-made soy dipping sauce or create your own with a base of 2 parts (1/2 cup) low-sodium soy sauce to one part (1/4 cup) rice wine vinegar, minced garlic cloves and diced scallions (to your taste), a couple teaspoons of sugar and 1 teaspoon of sesame oil. This easy option offers tons of flavor but fewer than 100 calories per serving. Staying with the seafood theme…thin slices of smoked salmon on a platter topped with diced onion and capers…paired with wheat or rye crackers is healthy and low in calories.

A great crunch alternative to puff pastry is using layers of phyllo dough. It’s easier to work with than you think. You can set the sheets into mini muffin cups and fill them with everything from fruit compote to soft cheeses. Another idea is to whip up a light tasty filling for hollowed out sweet bell peppers made from light cream cheese, onion and chives. If you buy it ‘commercially prepared,’ this type of spread offers about 40 calories per tbsp. but you’ll get a huge burst of color and flavor in one little serving. Remember, they are appetizers…keep the calories ‘mini-sized.’

Dinner Shortcuts

Q: Do you have quick prep meal suggestions for dinner?

A: Luckily, you don’t have to cook elaborate meals to eat healthfully. There are solutions out there for busy families. You’re right to be concerned about all of the processed quick and frozen meals out there on the market. Many of them are not made with healthful ingredients and contain preservatives and additives. Organic, all natural frozen meals such as Kashi™ and Amy’s Organics™ are healthful and tasty options, but can be expensive. Times are busy with work, after school activities and more so think simple and basic.

“Stock your cupboard, refrigerator and freezer with healthful, versatile staples that can be used in simple recipes and take advantage of short cut or partially prepared foods offered by your local supermarket.”

Some examples include: Sweet and russet baking potatoes, whole wheat tortillas, eggs, quick cooking rice, rotisserie chicken (cooked), cubed stew meat, canned light tuna or chicken in water, bagged frozen veggies, shredded carrots/cabbage, bagged lettuce, reduced-fat, shredded cheese, jarred pasta sauces and salsas, seasonings & seasoning packets (taco and Italian).