Cheryl Forberg, RD. Biggest Loser Nutritionist

1. Kick up the work-outs.   This is the most important time of year to NOT slack off on your exercise routine. Many people love to blame cold weather as an excuse for not exercising during the winter months.  Our all time favorite Biggest Loser excuse was heard during Season Three when Kai (from Alaska!) said she couldn't run because her nose hairs would freeze - ha!  (She was only joking or she wouldn't have made it as one of the top three finalists that season!)  But honestly the cold weather will help your body burn even more calories on your run while your body temperature adjusts to keep you warm

2. Eat first  Never go to a party hungry -- you never know how long it will be until food will be served OR if there will be any healthy choices at all.  Eat a half sandwich or yogurt and fruit before you go.  It's easier to harness your willpower and taste small portions if you've had a small snack first.                                                         

3. Sip smart  Drinking ice water helps offset excess calories from rich hors' oeuvres you may be tasting. If you do choose to partake in alcoholic libations, drink wine or champagne.  There's no doubt I'm biased since I live in Napa Valley, but a four-ounce glass of red or white wine has about 100 calories -- a cup of egg nog has about 350!  I don't however recommend drinking alcohol at all if you are far from your weight loss goal as our contestants are at the beginning of each season.  A little alcohol helps you lose your inhibitions and makes it much easier to justify eating too much or not making the right choices. If you're hosting the party, choose healthier beverages and lose the nog.

4. Stand up  Don't scope out the coziest chair to hunker down in for the night. Standing up burns more calories so stand up and work the room -- you'll meet more people too!

5. Focus on finger foods -  These menu items lend themselves to being prepared ahead (Think bite-size nibbles, kabobs, plump shrimp, tiny sandwiches.  The added bonus to the smaller serving size is that finger foods are less messy and will minimize clean-up time the next day. (And if you’re bringing the appetizer, your hostess/host will thank you for it, because it minimizes their need for extra plates or silverware.) If it can’t be consumed with one hand, rethink it.

Don't forget to watch the live Finale of The Biggest Loser: Families  next Tuesday, December 16 on NBC at 8pm/7 central. I will try to take photos to share with you next week!

Here's a healthy spin on an old-fashioned favorite, French Onion Dip. It takes a little time to simmer the onions, but the result is so worth waiting for.  This tastes just like “the real thing” with a fraction of the calories and fat. Be sure to serve with baked chips.

French Onion Dip
Makes about 3 cups or twelve 1/4 cup servings)
 
Ingredients:
2 1/4 pounds yellow onions, peeled
2 tablespoons olive oil
1 teaspoon salt
1 teaspoon onion powder
4 ounces low fat cream cheese, room temperature
1/2 cup plain nonfat Greek-style yogurt
 
Garnish: Italian parsley leaves
 
Instructions:
Cut the onions in half vertically, and then slice them horizontally into 1/8-inch thick half-rounds.
Heat olive oil a large sauté pan or Dutch oven over medium heat. Add the onions and salt.  Stir well and sauté for 2 to 3 minutes.  Continue to simmer stirring regularly for about 20 to 30 minutes, scraping up any browned bits with a wooden spoon. The onions will be light to medium golden (not dark) browned and caramelized. Cool onions completely.
 
Place onions in bowl of a food processor.  Pulse a few times until onion are slightly chopped.  Remove half of the onions and transfer them to a mixing bowl.  Return the remaining onions to the food processor.  Add the onion powder and process until completely pureed.  Add the cream cheese, and yogurt and process just until smooth. Add to the chopped onion mixture . Stir well.   Taste for seasonings. Chill completely.  Transfer to serving bowl. Garnish with Italian parsley leaves.  Serve with your favorite baked chips.
Nutrition Facts:
Serving size  :  1/4 cup
Calories  80
Total Fat g  4
Sat Fat 1.5 g
Chol  5 mg
Sodium 230 mg
Total Carb 10g
Fiber 1 g
Sugars 4 g
Protein 3 g