December Newsletter

In This Issue
The Wellness Contest is Back!
Top 5 Tips to Enjoy Holiday Parties "Healthfully"
Healthy Holiday Recipes
A Note from Lauren...
Nutrition Energy
In the News!

Triathlete
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

Runner's World
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

Skinnygirl Daily
Vanessa Costa, MS, RDN, CDN

Skinnygirl Daily
Vanessa Costa, MS, RDN, CDN
  
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Issue: #62December 2015
 
Nutrition Energy's 2nd Annual Wellness Contest
 
Nutrition Energy's second Wellness Contest has begun!  We are happy to announce we have 14 people that joined the contest!  If you want to encourage our participants, or check their progress, you can do so on
@nutritionenergy on Twitter and our NE FB page!

Did you miss the deadline to participate in this contest? Don't worry!  We will hold another contest in the spring as this one is already a huge success!
 
Nutrition Energy's Top 5 Tips to Enjoying Holiday Parties "Healthfully"

Trust us...you can follow these tips and enjoy yourself too!
 
With Thanksgiving behind us, and the rest of the holidays quickly approaching, we are smack in the middle of the holiday party/food merriment, and are confronted with tasty treats at every turn. Keeping health in mind at this time of year can seem like a daunting task. In particular, holiday parties can put the health minded individual in a sticky situation. While your body may tell you that you don't need to sample every dish at the party, others around you may encourage you to do otherwise. Learning to navigate the holiday party will bring you one step closer to having a happy AND healthful holiday. The Dietitians at Nutrition Energy are here to give you a few tips on maintaining healthy eating patterns while navigating all that comes with the holiday season.

1. Be strategic with your Pot Luck dish

While it may be easiest to pick up a dessert on the way to the potluck, try preparing a side dish that is both tasty and nutritious. Preparing dishes with vegetables can be easier and cheaper than you may think. Others at the party just might thank you for being adventurous and giving them a break from the sweet overload that seems inevitable. And if no one else wants any, that's fine too-and just leaves more for you to enjoy. Trust us and try it-you'll be glad you did.


 

2. Socialize more than you eat


Holiday parties are a great chance to catch up with people you may not get to see regularly, or meet someone new. Take advantage of this, and focus on finding someone to have a stimulating conversation with, rather than hanging by the food table. Those who stand closest to the food are most likely to eat mindlessly. Keep conversations AWAY from where the food is being served, and only head over to it when you are actually hungry!


 

3. Listen to your stomach


Take a small piece of your favorite dessert, and stop there. You are not obligated to try every single dessert on the table. If others try to encourage you to eat more, politely decline and explain that you are satisfied with the dessert you had.

4. Sparkle more than you sip

Avoid the hang over, and hundreds of unwanted calories, by alternating alcoholic beverages with flat or sparkling water. This will help you stay hydrated while cutting out empty calories. Also keeping a glass of water or seltzer in your hand at all times will help prevent mindless munching.

5. It's YOUR plate...fill it wisely!

Unless you are the one hosting the party, it is sometimes difficult to control the food environment. When healthy food choices are sparse, you can still take control of what goes onto your plate. Continue to fill half of your plate with fruits and/or vegetables. Find a lean (healthy) protein and take a piece of that as well. Then, and only then, check out the holiday "splurge foods" and take a scoop to enjoy along with your healthy faire. Doing this for the rest of December, (and the rest of your life!), will help you stay on track and keep you happier than ever!
 
We hope that these tips will help you cruise through the holidays and the New Year feeling healthy and happy. All of us at Nutrition Energy wish you a wonderful holiday season and a happy New Year! 
 
Traditional Holiday Favorites Made Healthy
 
Nutrition Energy Dietitians help you lighten up your favorite holiday eats!
 
Hanukah Latkes
Traditional latkes are delicious, but are deep fried and contain little nutritional value. Try combining potato with one of the following for a final dish with plenty of taste, more fiber and fewer cals and grams of fat.
  • Cauliflower, Squash, or Zucchini
    • For cauliflower: steam for 4-7 minutes or until tender. Drain well and dry the cauliflower with a paper towel. Place in a large bowl and mash with a fork. Combine with grated potato.
    • For squash and zucchini: grate and place in a large bowl with grated onion and potato
    • Scoop in 2 Tbs patties and place on prepared baking sheet
    • Bake for at 400˚F for 10 minutes, then flip and bake an additional 10 minutes
    • Serve with an all natural applesauce and/or Greek yogurt (healthy and tasty substitute for sour cream)
 
Holiday Party Appetizers
Dips at holiday parties tend to be high fat/high calorie, but they do not have to be! Follow our easy recipe modification tips and be amazed at how your dips will still be packed with flavor but also much lower in calories and fat.
  • When a recipe call for vegetables such as chopped onions and tomatoes, double the amount suggested in the recipe
  • Substitute Greek yogurt for sour cream (your guests won't even notice the difference!)
  • Use raw chopped fruits and vegetables, such as apples, broccoli, celery, cauliflower, or carrots instead of crackers for dips and spreads

Tasty and Healthy Black Bean Dip
Ingredients
▪ 2 (15-oz) cans vegetarian refried beans
▪ 1 cup low-fat greek yogurt
▪ tsp salt
▪  pepper to taste
▪ 1 (14.5 oz) can diced tomatoes, drained or 2 diced fresh tomatoes
1 small onion, chopped
1 jalapeno, seeded and chopped (optional)

Instructions
▪Combine ingredients
▪Cover with foil and bake at 325 degrees for 15-20 minutes or until heated through


 
Avocado Yogurt Dip
epicurious.com

Ingredients
▪ 1 16-ounce container of plain Greek yogurt
▪ 1 tsp ground cumin
▪ 1 large avocado, peeled, halved, pitted, and coarsely chopped
▪ 4 tablespoons chopped fresh cilantro
▪ 2 tsp minced jalapeno
▪ 1 small garlic clove, minced

Instructions
▪ Stir cumin in small dry skillet over medium-low heat until fragrant, about 1 minute
▪ Add cumin to food processor, then add avocado, 3 tablespoons cilantro, jalapeno, and garlic. Process until smooth
▪ Season with salt and pepper
▪ Transfer to a dip bowl, top with the remaining tablespoon of cilantro, and chill until use
 
*If you still want to make your traditional favorite, we suggest using Greek yogurt for at least half of the sour cream and/or mayonnaise used in the traditional recipe and doubling any veggies!

 
Best wishes for a Happy and HEALTHY Holiday Season and Healthy Start to 2016!

A Note from Lauren...

As we enter into the holiday season, our instinct to eat healthy can be shadowed by the constant array of party food and cocktails.  Go in with a plan (eat healthy food first, choose a smaller plate, go for passed hors d'oeuvres, drink sparkling water with lime, etc) and have fun! Should you fall off your 'healthy wagon', don't dwell on mistakes and jump right back on!

If you need any help with creating or altering a nutrition plan (and start 2016 off right!), please contact us via email or call the office at 646.364.6803 to schedule a consultation and we will get you on the right track!
   
Sincerely,

Lauren Antonucci, Director
Nutrition Energy