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| 'Tis the Season... | |
How to navigate your way through the Holidays without packing on the pounds!
When traveling:
- Pack healthy, low calorie snacks with you for the ride & keep your blood sugar steady. Prepare and bring cut up fruits, veggies and low fat cheese to stave off hunger and help you avoid over eating later in the day.
- For long trips, pack a lunch for the road in a cooler rather than stopping to buy it. This will not only save you time, gas & money, but your wasteline will thank you. Save your splurges for the holiday meal, rather than waste them on the drive there!
- When staying with relatives who may not have the healthiest eating habits, bring a few of your own daily staple foods with you. When flying, seek out a local market when you arrive and stock up on healthy essentials.
If your Holiday season is packed with parties and social events:
- The day of a Holiday party, do not skip meals in an attempt to "save" calories for later. Skipping meals leaves you vulnerable to making poor food choices when it comes time to eat and consistently skipping meals slows down your metabolism!
- Skip the passed appetizer platters unless you are certain there is a healthy option.
- Hold a beverage during cocktail hour so that you will have only one free hand to greet guests. This makes holding a plate much more difficult & can save you hundreds of calories per event.
- Limit alcohol consumption. This source of empty calories can weaken your ability to make healthy food choices. Try having a glass of sparkling water in between drinks as a way to pace yourself.
- Dance the night away! If there is a DJ or band, dancing is a great way to sneak in some exercise and is beneficial for your heart.
Set your plans now to ensure a happy holiday:
- Start the day with exercise. Schedule a brisk walk, bike ride, or even game of ball as a great way for the whole family to bond and participate in a healthy activity together.
- Find out what will be served ahead of time to help you plan your nutritional holiday strategy.
- Offer to bring a healthier dish (see our attached recipes for some great recipe ideas) if none of the hosts' selections seem healthy.
- Look at everything offered FIRST and decide what you really love and what you can live without. For the foods you look forward to each year, try to keep the portions to a fistful. This way you can still indulge without overdoing it.
- When in doubt, remember that your healthy dinner plate should be 1/2 vegetalbes, 1/4 protein (fish, turkey, etc) and 1/4 carbohydrate (potatoes, stuffing).
By: Cristina Rivera, MS, RD, CSSD, CDN
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Shape Up Your Holiday Recipes! | |
Apple Walnut Stuffing
Makes 10 servings (3/4 cup each)
Per serving: 220 calories, 9.7g fat, 27.7g carbohydrate, 5.1g fiber, 6.5 g protein
- 12 ounce bag of fresh or frozen cranberries
- 1 cup orange juice
- 1/2 tsp dried ginger
- 2 tsp orange zest
- 1/2 tsp cinnamon
- 1/2 cup crushed pineapple
- 1/2 cup honey
1. Bring orange juice, ginger, orange zest and cinnamon to a boil in a medium saucepan.
2. Add cranberries to boiling mixture.
3. Reduce heat and cook uncovered for about 10 to 15 minutes.
4. When mixture starts to thicken, add the crushed pineapple and honey.
5. Remove from stove and cool.
Makes 8 servings.
Per serving: 100 calories, 0g fat, 27 g carbohydrate, 3g fiber, 0.8g protein
Apple Cranberry Crisp
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5 cups sliced apples -
1 cups cranberries (fresh or frozen) -
2 Tablespoons white sugar -
1/2 teaspoon cinnamon -
1/2 cup quick cook oats -
3 Tablespoons brown sugar -
2 Tablespoons flour -
1/2 teaspoon cinnamon -
2 Tablespoons butter, melted
1. Preheat oven to 375F.
2. Layer a 9x13" baking pan with sliced apples and cranberries.
3. In a small bowl, combine sugar and 1/2 tsp of cinnamon. Sprinkle mixture over fruit.
4. In a separate bowl, mix together oats, brown sugar, flour and 1/2 tsp of cinnamon. Add butter until mixture becomes crumbly.
5. Sprinkle topping over baking dish.
6. Bake approximately 30 minutes or until apples are soft and top is crisp.
Makes 6 servings.
Per serving: 172 calories, 4 g fat, 33 g carbohydrate, 3.2 g fiber, 1.25 g protein
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We hope you have a Happy and Healthy Thanksgiving!
Please continue to let us know what you think, send us topics you'd like to see covered in future newsletters and feel free to pass along to friends & family!
Sincerely,
Lauren Antonucci, President
Nutrition Energy |
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