Well, it’s almost Christmastime … the season where we all do last minute shopping, go on Christmas light hunting rides and enjoy time with family and friends. I hope you enjoy these Christmas “blogiday” postings as I review some oldies but goodies from the vault.

I’m Dreaming of a Lite Christmas

Whatever holiday you are celebrating this month, there is one common thread among them all that can derail any bride. The food. This time of year, food is about family, traditions and celebrating. Let’s be honest, it’s hard to say no, especially if you are celebrating with new family – your future family. Can you really say no to Aunt Betty’s famous artichoke dip or Granny’s chocolate sauce or the pecan pie that is specially ordered every year? Traditions among families are meant to be honored, appreciated, and carried on, but that does not mean that you have to eat it ALL for the sake of family relations.

Planning ahead is the key to getting through the holidays without letting go of your vision of yourself on your wedding day – particularly if you have already bought the dress! Take a good look at your schedule for the upcoming holidays. You will likely have weekends or even days where you have multiple events and will need to juggle these logistically and nutritionally. When you have a holiday event and you are trying to stay on a diet or at least prevent weight gain, one of the best ways to do this is to eat a small, healthy meal before you go.

Choose foods that are high in protein and complex carbohydrates and low in sugar to keep your blood sugar balanced. The last thing you want to do is down a bowl of sugary cereal or a bag of chips that will in no short time leave you low on energy and hungry again – this will make you more vulnerable to making the wrong choices. Instead, try a cup of cottage cheese with whole grain crackers or a half of a turkey sandwich on whole wheat bread. This will help ensure that you will not be famished when you arrive at the event.

You will then be able to choose what you eat and drink using your brain and not your stomach. A taste of that “to-die-for” pecan pie will go a long way towards satisfying yourself and your family, while eating a whole slice could contribute to making you feel and look weighed down.

Offering to bring a dish is another way that you can plan ahead in order to stay on track. Most holiday parties are overrun with heavy dips, fattening hors d’oeuvres, creamy spreads, and sugar-laden desserts. To ensure that you have a healthy option at your holiday party, offer to bring a veggie platter or fruit tray so that you can snack without worry.

Another important tip is to choose your beverages wisely. These can be excessive sources of calories and alcohol. A good general rule is to stagger your alcoholic and/or high calorie beverages with a glass of water. This will help to decrease the number of calories consumed and slow the impact of alcohol. We know that alcohol impairs decision-making ability and this is no exception when it comes to food. After a couple of glasses of grandpa’s eggnog, it may be much easier to throw caution to the wind and eat that whole piece of pecan pie … and take a sugar cookie for the road.

Also, remember that there are many ways to bond with family other than eating and drinking. Jumping in on the annual touch football game or caroling through the neighborhood are great ways to bond and stay active during the holidays. It’s a special holiday season when you are the bride and it’s important that you enjoy it. Part of doing this means planning ahead and knowing how you want to look and feel on New Year’s Day as you prepare for your big day!

Thank you again, Katie! What a perfect time of year to learn about how to head off food issues before they happen. 

Aaahhh, summer is here, and in an attempt to sit back and enjoy summer, I am introducing Throwback Thursday, which is a collection of oldies but goodies that need to be revisited since Hill City Bride’s humble beginnings.

Again, I am pleased to present to you the column “For Better”, which is written by Tonya Price, a Registered Dietician. We all want to learn how to be healthy, and the goal of being at your best on your wedding day is a great way to jumpstart an overall healthy lifestyle.

Beauty is Only Skin Deep

Beauty is only skin deep, but every bride wants that radiant glow on her special day.  Our skin is a “fingerprint” of our nutritional health, and many nutritional deficiencies have their symptoms written on our faces.  A healthy diet nourishes the body but also rejuvenates the skin!  We know from all the topical creams loaded with antioxidants that vitamins play an important role in skin health.  However, research also extols the benefits of a diet loaded with whole foods and limited processed items to obtain a naturally beautiful complexion that really IS skin deep.

Keep these nutrition tips in mind to have a gleaming countenance even in the midst of all the stressful wedding planning:

1. Consuming foods high in Vitamins C and E can reverse signs of wrinkles and sun-damage and replenish vitamins lost through the skin.  These include foods like citrus fruits, avocados, olive oil, berries, broccoli, cauliflower, leafy greens, nuts, seeds, spinach, asparagus, and red, green, yellow, and orange peppers.

2. A lack of Vitamin A in your diet can be noted in the presence of dry skin. Research has shown a link between a lack of beta-carotene (a form of Vitamin A) and psoriasis. Foods rich in Vitamin A and beta-carotene include turkey, pork, fish, apricots, peaches, carrots, cantaloupe, apples, spinach, and broccoli.

3. Adequate mineral intake, such as selenium, zinc, and biotin, are important to control oil production and heal blemishes.  Stress can exacerbate both oil production and blemishes.  Suggested foods include whole-grain cereals, eggs, lean meats and poultry.

4. Drinking AT LEAST 80 ounces of water daily keeps skin well hydrated and “rosy”.  Caffeinated beverages, although tempting when you are up late finishing those last thank you notes from your bridal showers, are a bad idea for a clear complexion.

5. While it can be tempting to skip on eating healthy foods and just pop vitamin and mineral supplements, the fact remains that fiber, phyto-chemicals, and other nutrients in our food cannot be adequately replicated in a lab.  Real food is the best source of the vitamins and minerals you need.  If you absolutely cannot give up the idea of taking a nutrition supplement, a basic multivitamin with minerals is your best bet.  Single dose vitamins and minerals must be very carefully considered with the advice of your physician or Registered Dietitian to avoid potential over-consumption of these supplements.

Thank you again, Tonya, for your sage advice. Being healthy is important, and we owe it not only to ourselves but also to our loved ones to take care of our bodies … inside and out!  Also, special thanks goes to Tonya for her fruit and veggie photos, which she captured herself at the Lynchburg Community Market.

Welcome to HCB’s Spring Break “Blogiday” (as in a blogging holiday!). Everyone needs a little break now and then, and I am taking a week off for Spring Break. Instead of leaving all of you hanging for a week, I decided to share some entries that are great for revisiting. Enjoy, and I hope that you have (or had!) a wonderful Spring Break week, too! The first time this was posted, Tonya was happily living in Lynchburg, but now she and her family have moved due to her husband’s job … I wish the Prices the best, and Lynchburg misses you!!

Your health is important for your wedding and beyond. I am pleased to have Registered Dietitian, Tonya Price of TCP Nutrition as a monthly columnist helping brides to look and feel their best (and above all be healthy) on their wedding day.

Don’t Faint at the Altar!

You know the scene … the bride and groom look longingly into each other’s eyes as the officiate says, “Let’s bow our heads.”  Then the flutter of the moment is interrupted by a fainting bride or groom caught on video to be forever replayed and poked fun at!

In the hustle and bustle of the wedding day, it is easy to forget to eat and drink.  Dehydration and low blood sugars are a horrible combination for the blessed event.  Here are some ideas for wedding day nutrition to prevent a potentially embarrassing moment:

1. Eat a good breakfast. I know you are nervous! I was too, but a breakfast such as oatmeal with walnuts and apple bits, a fruit smoothie including protein powder, or a turkey sausage, egg and cheese sandwich on a whole wheat English muffin can lift your spirits and give you the stamina for all that lies ahead.

2. No skipping lunch if you have an evening wedding! Not eating can lead to low blood sugars and result in an emotional Bridezilla.  Small things are blown even more out proportion when you are stressed and undernourished.

3. Pack a pretty basket full of individually wrapped snacks for quick “pick me ups”.  Graham crackers with nut butter spreads, celery with spreadable cheese, homemade trail mix with nuts, dried fruit, and yogurt with crunchy granola all make easy grab and go selections for the bridal party.

4. Fill a cooler with bottled water, seltzer with lemon, or clear fruit waters to have available during the hair and make-up festivities.  No one wants a stain on their dress, but avoiding fluids is not the answer either!

5. Ask a member of the bridal party to be in charge of reminding you to eat and hydrate.  Let’s face it, with so much going on it is very easy to get consumed with the day’s event and forget something as simple as eating!

Your special day requires a lot of planning.  Do not forget to take care of your nutritional needs as well!

Thank you again, Tonya, for your sage advice! Readers, be sure to visit her site at TCP Nutrition for more information on being your best on your wedding day.

It is the time of year when we are all reevaluating our eating habits, and what better time to have Tonya from TCP Nutrition help newlyweds (and all of us!) get on the right track.

New Year, New You … Two!

The beginning of the year is a time of change for everyone, but if you are a newly wed, you are about to experience one of the biggest changes of your life. Trying to keep those “eating healthy” resolutions can be especially tricky when you are suddenly eating as a pair. Living together generally means that one person cooks for two. What to do if you are trying to eat healthy, but he is used to pizza, burgers and wings?! Here are some tips to keep you on track and keep him happy.

• Compromise! If he is used to wings on Sundays with the game, suggest that you make them at home. This way he can have some traditional restaurant style and you can make yours baked and skinless at the same time.

• Veg out. Pizza is another favorite that is healthier, and cheaper, made at home. Buy whole wheat pizza crust and make half with pepperoni and half loaded with veggies. Also, make a green salad to eat before you eat the pizza to help fill you up on greens and make you less likely to reach for that second, or third, piece of pizza.

• Go lean. If he is dying to throw some burgers on the grill on a Friday night, suggest that you make turkey burgers or choose a lower fat ground beef such as 90% lean. Put them on whole wheat buns or skip the bun and pair with grilled veggies for a tasty low carb meal.

• Offer to cook for him. What man can resist? Look on the internet for healthy ways to make delicious favorites such as meatloaf and lasagna. There are many ways to alter recipes to reduce the fat and calorie content and to increase the nutritional value. Using lower fat cheeses, creams, and sauces or adding extra veggies to a recipe is often easier than you think and he will likely never notice.

• Don’t let him fix your plate. Men’s portion sizes are usually larger than women’s, and for good reason. They burn more calories. He is used to portions that satisfy him and these are likely much larger than what you need. If you let him fix your plate, you may end up eating much more than you would normally without even noticing.

• Try new things together. Go to the local farmers’ market and buy fresh produce. Switch up the burgers for grilled salmon. Try a new vegetarian recipe. The new year brings change for everyone, but this year also means a new life for you and your new husband. Make it a long and happy one by making healthy decisions together!

No matter what time of year it is, eating healthy is always important! If you need help with overall nutrition and planning and implementing good habits, check out TCP Nutrition today by clicking here for their website.

Weddings are a big motivation for brides and grooms (and others!) to get into shape and be fit, but many spouses-to-be do not even know where to begin. Fad diets? Starvation? Exercising like crazy? We all know these are not solutions to being healthy, but where do you begin?

Eating sensibly is a great place to start, so we are introducing our new monthly column, For Better, which will teach all of us (and by “us” I mean everyone … we can all use tips on eating!) how to prepare not only for one day but also how to have an overall healthy eating style.

I would like to introduce you to a long time friend of mine, Tonya Price, who is a Registered Dietitian and the owner of TCP Nutrition Management. She will be writing For Better, and Tonya has been working in the nutrition field for 14 years, before branching out on her own to start TCP Nutrition.

Here are a few things that Tonya has to say about TCP Nutrition Management …

I love to assist my clients become more health-conscious, and I provide many services related to nutrition including services for brides to feel radiant and look back on their wedding day with fond memories, not regret, based on how they looked.

I also enjoy showing my clients that they can reach their fitness and health goals. It is easy to look at the proverbial “mountain” and think losing weight or getting fit is impossible. I believe that changing one health-related behavior at a time, dealing with setbacks, and planning for future success can get my clients the results they want … a beautiful, healthy figure for their dream wedding day.

TCP Nutrition has an experienced staff that is ready to meet your needs, and they are great at putting together a program that is based on your specific needs. I am thrilled to have someone as qualified as Tonya writing a monthly column for Hill City Bride! For Better makes its debut on September 15th and will continue on the 3rd Wednesday of each month. I am looking forward to hearing Tonya’s ideas for healthy living both before AND after the wedding.