How to Avoid Holiday Food Waste

MyFitnessPal and Ally have teamed up because they both recognized the connection between finances and physical fitness and the equal roles they have on personal well-being.

On the spectrum of food waste, you have a range of possibilities to consider during holiday meals. There’s the toddler who tosses mashed potatoes and green bean casserole on the floor. There’s the teenager who skimped out on the feast when you thought they would go back for seconds (and maybe even thirds). And there’s your partner who just refuses to eat leftovers.

Then there’s you: the one who becomes the food waste preventionist, thinking everyone should eat all the food now — even if they’re stuffed to the gills — so it doesn’t go to waste.

The good news is you don’t have to be that person. It’s easy to be ready for all food waste possibilities and prevent them ahead of time. These simple things that we can do as both shoppers and eaters that will help cut back on the amount of food that goes to waste this holiday season.

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At Ally, we don’t just care about your finances — we care about you. That’s why we’ve dug deeper into what it means to be financially fit. Just like physical fitness, there are different ways to be financially fit. Your training program depends on what you want to accomplish, and you should approach your financial routine the same way. Find out what kind of financially fit you are with our financial fitness quiz.

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PRE-PLAN YOUR LEFTOVERS

When you are making your holiday feast menu and working on your shopping list, plan your leftovers at the same time. Most shoppers buy a larger turkey, ham or beef portion knowing that they will use some for leftovers.

Write out two or three breakfast, lunch or dinner meals that you could make using the leftover meat from your holiday feast. Not only will you have a post-holiday meal plan, you can also ensure every little bit gets used.

BUY THE RIGHT AMOUNT OF MEAT

One of the trickiest parts of planning the holiday feast is determining how much meat to purchase. There are a number of factors to consider, such as the number of people, the ages of your guests and how many leftovers you want to have. Use these estimates to help you determine the right amount of meat to purchase for your meal:

• Turkey: 1/2–1 pound per person
• Beef Roast: 1/4–1/3 pound per person
• Ham: 1/3–1/2 pound per person
• Salmon: 1/4–1/3 pound per person

SHOP SMART

Before you head to the store, list the exact amounts of your holiday meal ingredients. Once you are in the store, resist the temptation to grab all the colorful and tempting items from the holiday displays. If they are not on your list, don’t buy them — especially if they have a short shelf life.

FREEZE BEFORE YOU TOSS

Before you resort to tossing leftovers in the trash or down the drain, ask yourself if the food can be frozen and used later.

Many of the main, side and dessert dishes that have been cooked for the holiday meal can be frozen for later. Freeze pie slices, shredded turkey meat, gravy, cooked stuffing, mashed potatoes and green bean casserole to either be eaten on their own or used in other recipes.

Divide leftovers into individual single-serve portions and freeze them in small containers or baggies. This will make it easier for you or a family member to reheat them later, even on the go.

THROW A LEFTOVERS PARTY

If you hosted a holiday feast and you’re storing a ton of leftovers, it’s time to get creative and start texting neighbors and friends to invite them to a leftovers party. All you have to do is reheat and set out all the leftovers, and then challenge everyone to come up with their own fun combinations of leftover foods.

Set up a few categories — such as Best Use of All Leftovers, Best Presentation of Leftovers or Best Combination of Flavors — and give out prizes (or just bragging rights) to those who comes up with the most clever and tasty combinations.

Everyone has a deliciously fun time and you get rid of all the leftovers in one shot!

SWAP SHREDDED CHICKEN FOR TURKEY

Stop Googling “leftover turkey recipes” and think beyond the gobbler. While there are many great ways to use leftover turkey, think about your favorite recipes that feature shredded chicken. Shredded turkey can be easily substituted for shredded chicken in just about any recipe.

Here are a few recipe ideas where leftover turkey can be the star: Chicken Enchiladas, Slow Cooker Chicken Chili and Chicken Tacos with Pineapple Salsa.

SO MANY TURKEY SANDWICHES

When all else fails, eating your one millionth turkey and cranberry sandwich (or ham and swiss cheese slider) is sometimes just part of the holidays — and enjoy it!

Focus on the $7–$10 that you’re saving if you bought lunch at a restaurant, and be grateful for the delicious feasts and leftovers you’ve been able to enjoy this holiday season.

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Erin Chase is the founder of 5DollarDinners.com, The $5 Meal Plan & the popular Grocery Budget Makeover video course, and author of the $5 Dinner Mom Cookbook series. When not whipping up delicious, frugal meals in the kitchen, she can be found out of a run, chasing her boys around the neighborhood, or taking escape from the summer heat in the pool.  She lives with her husband, 4 boys and 1 furry boy in San Antonio, TX.

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Healthy for the Holidays Fitness Plan: Flexibility

Welcome to Day 5: Healthy for the Holidays!

Today’s session is all about taking time to rejuvenate your body with a relaxing, full-body stretch. You won’t need any equipment for this, though you may want a mat or a towel for some of the floor poses.

Prefer to do your own routine? Schedule 15–20 minutes of your favorite total-body flexibility work, and check in with us in the comments below or on social media once you are done.

Today’s Healthy for the Holidays Tip: Manage your stress!

Find the time to recharge during this busy season with a few minutes of meditation, prayer or other forms of gratitude and relaxation. Need some help getting started? Check out these 18 ways to stress less.

Let me help you fit in fitness 10 minutes at a time with my brand new “Walk On: 10 Minute Quick Walk Mix!” This at-home exercise program features cardio, strength and flexibility routines that work with even the busiest of schedules.

Day 5: Stretch and Relax

This workout can be logged as “MILD STRETCHING” in your MyFitnessPal app.

Tell us when you’ve completed today’s workout. Share it in the comments below, or tag us in your check-ins @MyFitnessPal so we can cheer you on!

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2 Years & 3,000 Instagram Posts: How Kim Lost 170 Pounds

Ask the Dietitian: What’s More Important for Weight Loss — Calories or Macros?

The short and sweet answer: Calories and macronutrients both matter, so let me explain.

It’s almost impossible these days to go a day without hearing about a new dieting fad or weight-loss trend. Most of that craze centers on slashing calories — an approach that works for many but leaves out a key aspect of nutrition: macronutrients. Lucky for you, MyFitnessPal allows you to track your calories and macronutrients.

Rather than solely focusing on a calorie count, the macronutrient approach optimizes your diet by determining the percentage of calories you should get from protein, carbohydrates and fat each day. Whether you are interested in cutting body fat or boosting muscle mass, macronutrient breakdowns can be catered to meet your goals.

WHAT MACRONUTRIENTS ARE AND WHY THEY MATTER

Carbohydrates, protein and fat make up our essential macronutrients. They provide the vast majority of our bodies energy in the form of calories, keeping us fueled throughout the day. One important aspect of the macronutrient approach is that it acknowledges not all calories are created equal: 100 calories of candy and 100 calories of broccoli technically provide the same “energy” to your body but are processed very differently. Think about eating 500 calories of ice cream and 500 calories of spinach; these two choices are reflected identically in the counting calories approach but contribute very differently within a macronutrient breakdown.

Metabolically speaking, foods high in protein and fiber keep us feeling full longer, leading to reduced calorie intake. Conversely, foods with high glycemic indexes, such as white bread and cookies, spike our blood sugar for a short time, providing quick energy but leaving us with a “sugar crash” soon after. The speed that carbohydrates hit our system affects subsequent overeating and weight gain. This means it’s much more valuable to choose whole grain carbohydrates that are slowly digested (and often contain fiber!) rather than processed grains.

THE CASE FOR FOCUSING ON MACRONUTRIENTS

So, calories don’t tell the entire weight-loss story. But, it’s important to remember that you can’t have macronutrients without calories. Each gram of fat provides nine calories, while protein and carbohydrates provide four calories per gram. Remember that you’re not eating macronutrients just for calories because every macronutrient has a purpose:

• Fats work to slow digestion, provide essential fat-soluble vitamins and have protective anti-inflammatory properties (omega-3s!).
• Protein provides the building blocks for muscle and cell tissue, while also satisfying hunger and improving satiety.
• Carbohydrates provide a quickly accessible form of energy and fiber, which can leave you feeling full longer and slow the absorption of other nutrients (like sugar).

Depending on your age, weight and activity level, your body requires a certain amount of calories to maintain its weight. A diet that is 30% protein might work great for someone on a 1,200 calorie diet (90 g protein) — but not so great for an athlete on a 4,000 calorie diet (which would be 300 g protein if calculating at 30% macros… aka too much). The solution? First calculate the grams of protein you need based on your weight and fitness goals. (Rule of thumb: don’t go over one gram of protein per pound of body weight.) Then, translate that into a macronutrient breakdown.

Focusing on macros promotes a more balanced diet by forcing us to take a hard look at the foods we are eating. The bottom line is to view your diet from a broader perspective that considers the nutritional benefits of different options and not only their calorie count!

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Healthy for the Holidays Fitness Plan: Intervals

Welcome to Day 4: Healthy for the Holidays!

Your Day 4 workout is a focused cardio and body-weight strength interval session that doesn’t require any equipment and can easily be done in a small space at home or in a hotel.

In our workout video below, we’ll alternate cardio intervals with body-weight strength moves for a two-in-one workout! I’ll show you options throughout the routine so you can make the moves work for you and adjust to your current fitness level as you see fit.

Prefer to do your own routine? Schedule 15–20 minutes of your favorite interval-style workout, and check in with us in the comments below or on social media once you are done.

Today’s Healthy for the Holidays Tip: Stay hydrated!

Drinking enough water is not only good for weight loss, but it also helps you fight the extra travel and cold and flu bugs that this season typically brings. Need help making it happen? Check out these 20 great life hacks for drinking more water.

Let me help you fit in fitness 10 minutes at a time with my brand new “Walk On: 10 Minute Quick Walk Mix!” This at-home exercise program features cardio, strength and flexibility routines that work with even the busiest of schedules.

Day 4: Interval Strength + Cardio Workout

This workout can be logged as “AEROBICS, HIGH IMPACT” in your MyFitnessPal app.

Tell us when you’ve completed today’s workout. Share it in the comments below, or tag us in your check-ins @MyFitnessPal so we can cheer you on!

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Why People Choose to Go Low-Carb for Weight Loss

Now more than ever, cutting carbs is the first thing many people do when embarking on a weight-loss plan. But does this strategy work? And, does it matter what kind of carbs you take in?

3 CLAIMS FOR WHY LOW-CARB WORKS (AND, ARE THEY TRUE?)

There is no common consensus as to why a low-carb eating plan can help with weight loss. Here is a quick-and-dirty summary for why some claim that low-carb eating can help you shed pounds:

1. Carbohydrates trigger insulin to enhance your body’s fat-storing ability.

During digestion, carbohydrates are absorbed into the bloodstream as glucose (aka blood sugar). In response, your pancreas produces insulin, a hormone that opens the door to your body’s cells, allowing glucose to get inside. This is important because your body tissues and organs (especially your brain!) use glucose for fuel. Insulin is stimulated by the food we eat in varying degrees, and carbohydrates stimulate insulin more than any other macronutrient. Protein stimulates insulin to a lesser extent, but fat doesn’t stimulate insulin at all. 

What does this mean for weight loss? The release of insulin after a high-carb meal signals a shutdown of fat burning while the body uses the glucose from the carbohydrates for energy. This mechanism is what fuels the low-carb debate. Except there’s one problem. The notion that stimulating less insulin so you can burn fat doesn’t pan out in the research. The problem with this claim is that you’re always burning fat at rest, and, depending on your intensity, during exercise, too. Insulin’s effect on fat burning only occurs after a meal. A number of factors more directly affect your body-fat composition than insulin. This includes energy balance (how many calories you eat versus how much exercise you get), strength training, hormonal factors and genetics.

2. Low-carbohydrate foods help control cravings.

This claim definitely has some meat to it. It’s something I say to my clients all the time: The more sugar you eat, the more sugar you want. Cutting back on sugary sweets and refined carbohydrates can help decrease your cravings for them over time. But, an even more effective (and easier!) strategy is to eat more protein. Studies show that protein helps you feel full for longer periods of time, which can reduce food intake overall and even reduce cravings. In fact, one study showed that eating a high-protein breakfast (40% protein) caused a decrease in food cravings and late-night snacking. This appetite-controlling effect is seen without purposely limiting calories, allowing you to feel full on less food.

3. It takes more energy (aka calories) to digest protein.

This claim is also true. Similar to its satiating effects, protein also increases your energy expenditure. It does this by something called the thermic effect of food. All foods require energy to digest, and protein uses up the most. It takes about 20–35% of the calories in protein-rich foods just to digest it. Depending on your protein intake, this can amount to a significant calorie savings each day. The potential danger of eating too much protein is that it can be taxing on your kidneys.

So what’s really behind the weight loss seen on a low-carb diet? It’s likely a combination of factors, including the ones mentioned above. Additionally, when someone undergoes a lower-carb eating plan they may choose more quality carbohydrates (e.g., fruit, veggies, whole-grains) in lieu of refined carbohydrates (e.g., white bread, sweets, pasta).

RECOMMENDATIONS FOR EATING LOW-CARB

If your weight struggle centers around cravings for too many sugary snacks and other refined carbohydrates, a low-carb, high-protein diet may be effective for you. Increasing protein while limiting refined carbohydrates and sweets can help increase satiety and thwart cravings. If you do choose to follow a lower-carb eating plan for weight loss, here are three things to consider:

1. Focus on food quality.

Before getting started, take a good look at your overall diet quality and find areas where you can make an upgrade. Switch to nutritious protein sources like lean cuts of meats and poultry; fish and seafood; low-fat dairy and eggs. Seek out rich sources of omega-3 fats like salmon, sardines, flaxseed and walnuts. Enjoy plant-based fats like avocado, nuts, seeds and olive oil. Limit your intake of fried and highly processed foods. Increase your vegetable intake, and make sure to get some leafy greens every day. And don’t forget about fermented foods! One or two servings per day of low-sugar yogurt, tempeh, sauerkraut or kimchi can help balance your gut bacteria.

2. Watch your protein sizes.

For improved portion control, try practicing the plate method. Strive to make half your plate leafy greens and vegetables. Then balance the remaining half with lean protein, healthy fats and high-fiber carbohydrates like beans, quinoa or berries.

3. Choose higher-quality carbohydrates.

It’s not necessary to completely avoid carbohydrates while on a lower-carb diet. Start by reducing or eliminating highly refined carbohydrates (e.g., white flour, white bread, snack foods) and sugar (e.g., soda, candy, sugary cereals). Then, begin increasing high-fiber foods like leafy greens, vegetables, low-sugar fruits, whole grains and beans. Getting enough fiber is super-important for weight loss while on a low-carb diet. It’s not only essential for optimal digestive tract health (yup, it keeps you “regular”), but it also helps slow the release of carbohydrates into your bloodstream. This effect helps to stabilize blood sugar levels and keep your appetite (and those sugar cravings!) under control.

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10 Crowd-Pleasing Holiday Dishes from Around the World

Tired of the same old holiday fare? Take your family on a global adventure without leaving the house with these 10 holiday dishes from around the world.

1. Italy: Fig + Parma Ham on Crostini | The Foodie’s Way

If you’re looking for a simple but elegant party appetizer for the holiday, there’s no need to look any further. This recipe tops toasted baguette slices with creamy Gorgonzola, thyme-infused figs and crispy Parma ham for a sweet and savory starter that’ll win over the crowd! Recipe makes 20 servings at 1 crostini each.

Nutrition (per serving): Calories: 71; Total Fat: 3g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 5mg; Sodium: 181mg; Carbohydrate: 7g; Dietary Fiber: 1g; Sugar: 3g; Protein: 3g

2. France: Easy Slow Cooker Coq Au Vin | The Scrumptious Pumpkin

Holidays can be a hectic whirlwind — especially if you’re the one in charge of cooking. Keep your mind at ease by leaning on your slow cooker. After some simple prep, sit back and let your slow cooker deliver the classic rich, hearty flavors of coq au vin. Recipe makes 4 servings each.

Nutrition (per serving): Calories: 409; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 105mg; Sodium: 186mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 4g; Protein: 41g

3. Japan: Winter Soba Noodle Soup | Food, Fitness, Fresh Air

Made with butternut squash, mushrooms, tofu and seaweed, this loaded soup is hearty, nourishing and downright soothing. Chili-infused sesame oil is drizzled over the noodles for added spice and warmth. Recipe makes 6 servings.

Nutrition (per serving): Calories: 375; Total Fat: 25g; Saturated Fat: 4g; Monounsaturated Fat: 11g; Cholesterol: 0mg; Sodium: 460mg; Carbohydrate: 29g; Dietary Fiber: 8g; Sugar: 5g; Protein: 12g

4. Middle East: Baba Ghannouj (Eggplant Dip) | About Food

Baba ghannouj is a popular Middle Eastern dip made from eggplants and tahini. Smooth and creamy, it’s the perfect companion to pita bread and veggie sticks. Recipe makes 6 servings.

Nutrition (per serving): Calories: 95; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 401mg; Carbohydrate: 6g; Dietary Fiber: 2g; Sugar: 3g; Protein: 3g

5. United Kingdom: Low-Sugar Christmas Biscuits | BBC Good Foods
Even if you’re watching your sugar levels, you can still make your holiday sweet by making a batch of these low-sugar biscuits! They’re quick to bake and a fun recipe that gets the entire family involved. Recipe makes 36 servings at 1 biscuit each.

Nutrition (per serving): Calories: 48; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 11mg; Sodium: 2mg; Carbohydrate: 5g; Dietary Fiber: 0g; Sugar: 2g; Protein: 1g

6. Spain: Easy Arroz Con Leche (Rice Pudding) | Latin Meets Lagniappe

This thick and creamy Spanish rice pudding is bursting with sweet flavors and warming spices. The ultimate holiday comfort food, it’s a sugary delight to be saved for this special time of the year. Recipe makes 4 servings.

Nutrition (per serving): Calories: 283; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 106mg; Sodium: 198mg; Carbohydrate: 47g; Dietary Fiber: 2g; Sugar: 27g; Protein: 10g

7. Sweden: Gingerbread Men Cookies | Minimalist Baker

After you bake a batch of these tender gingerbread men cookies, call over your kids, siblings, parents and grandparents because it’s time to start decorating! It’s a plus that they’re also vegan and gluten-free. Recipe makes 30 servings at 1 cookie each.

Nutrition (per serving): Calories: 78; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 93mg; Carbohydrate: 12g; Dietary Fiber: 1g; Sugar: 6g; Protein: 1g

8. Germany: Chestnut Stuffing | The Parsley Thief
Sweet and toasty chestnuts roasting on an open fire are arguably the epitome of the holidays. This recipe pairs them with leeks and tart apples for a stuffing that’ll complement any holiday roast. Recipe makes 6 servings.

Nutrition (per serving): Calories: 289; Total Fat: 14g; Saturated Fat: 10g; Monounsaturated Fat: 4g; Cholesterol: 47mg; Sodium: 186mg; Carbohydrate: 34g; Dietary Fiber: 3g; Sugar: 9g; Protein: 3g

9. Mexico: Scrumptious Chicken Posole | What’s Gaby Cooking

 

Posole is a comforting Mexican dish that’s simple, light and healthy. Toppings like diced avocado, lime wedges and chopped onions are the key to making this chicken posole extra satisfying, so be sure to have them at the ready. To keep sodium levels in check, use no-salt-added chicken stock and low-sodium hominy (corn that’s been soaked in an alkaline solution). Recipe makes 4 servings.

Nutrition (per serving): Calories: 252; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 97mg; Sodium: 699mg; Carbohydrate: 11g; Dietary Fiber: 2g; Sugar: 2g; Protein: 38g

10. Brazil: Manjar Branco (Coconut Pudding) | Brazilian Foodie
Manjar branco (or white custard pudding in Portuguese) is a simple coconut-prune dessert traditionally served during the holidays. Made in a Bundt pan, manjar branco is a decorative dish that’ll have all eyes on the dessert table. Recipe makes 16 servings.

Nutrition (per serving): Calories: 101; Total Fat: 4g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 6mg; Sodium: 28mg; Carbohydrate: 14g; Dietary Fiber: 0g; Sugar: 9g; Protein: 2g

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