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Dietitian Advice Newsletter

December 2013

  

Season of giving, fun flavors of eating and festivities.

Oh joy! The spirit of the season is here! What is not to like about this season? The weather, the carols, the colorful and beautiful holiday lights, feastings with family and friends, surrounded all with love! It is, after all the season of giving and celebrating, which involves eating.

In this issue, the concept of mindful eating is discussed. It is important to not skimp on any holiday feastings, as this could potentially disappoint you. We will also discuss ways to give back to the community, tips to mindful eating, as well as a recipe that can be given as a gift or a fun new snack.

Mindful eating, as it is implied in the word itself, is to watch or be in tune to what you are eating. In other words, this does not mean to restrict or avoid eating any of the holiday meals but to be fully present during them.

I hope your holiday season is full of mindful experiences which involve some with food, those who you care about and lots of fun.

Healthy Regards,

Kathryn Fink 

 

In This Issue
Mindful Eating
Giving Back to the Community
Granola Mix in a Jar - Great Gift Idea
Granola Mix in a Jar - Recipe
  Mindful Eating

Eating when hungry, stopping when no longer hungry. In other words, stop when you feel satisfied but not full. There are signs to look for in your own body. Each person is different on what signs work for them. Being mindful in your meals helps you to recognize these signs.

 

When at a holiday function, eat a small portion of foods you would like to try. After trying this item, check in with your hunger to see if you are satisfied or need a little more food. Cuing into your hunger and satiation will leave you feeling satisfied (remember not stuffed) without overdoing it.

 

Hydrate yourself (hunger that never seems to go away could indicate a need to drink more fluid). The need for fluid is often confused with the need for food.

   

 

  Giving Back to the Community
  • Be creative in your gift giving (homemade plaques, cookie mix, Health packages, and nutrition consultation sessions)
  • Take the time to volunteer at your local food bank, church food pantries
  • Participate in activities that are physically stimulating and fun, ie. Jingle Bell Run, dancing at parties, etc.

Part of being balanced and living a healthy lifestyle is to not only being involved in your professional life, personal life and taking time for yourself, but giving back. I work with the International Association of Eating Disorder Professionals, which is a non-profit organization. This month and all year I have been giving back by donating my time and expertise to raising awareness and educating about eating disorders.  

 
  Granola Mix in a Jar - Great Gift Idea

If you choose to use the following recipe as a gift, you will need a mason jar, ribbon to decorate and directions on paper. Add the granola mixture in the jar and place a colored tissue paper on top. Seal with the lid. Tighten the neck of the Mason jar with a ribbon and decorate the jar to your liking. Don't forget to attach the directions along with the wet ingredients. 
 

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   Kathryn Fink,    

MS, RD, CSSD, LD, CEDRD 


Nutrition & Fitness Consultant 
I believe "There's always room for ice cream and chocolate!" My practice can assist you in your journey to a healthy relationship with food and balance in your life.

Phone
214-850-9573

Location
1110 Cottonwood Lane
Suite L200
Irving, Texas 75038

Email

contact@dietitianadvice.com  

   

 Website

www.dietitianadvice.com 
Granola Mix in a Jar
 
Ingredients
  • 3 cups old fashioned oats
  • 1/2 cup chopped walnuts or slivered almonds
  • 1/3 cup pecans
  • 1/4 cup brown sugar
  • 1 teaspoon cinnamon
  • 1/4 teaspoon allspice
  • 1/4 teaspoon salt
  • Any of the following dried fruits can be added in a pouch on top of the mix such as: dried sweetened cranberries or dried fruit such as cherries, blueberries, raisins, mango, pineapple, or papaya.

 

To prepare the granola you will need (wet ingredients):

  • 1/3 cup vegetable oil
  • 1/3 cup honey
  • Parchment paper or aluminum foil

Directions:
  1. Heat the oven to 300 degrees.
  2. In large bowl, combine the oats, nuts, brown sugar, cinnamon, allspice, and salt. In a small bowl, mix the oil, honey, and pour into the oat mixture. Stir the mixture until it is well combined then spread it evenly on a cookie sheet with parchment paper or aluminum foil.
  3. Bake the granola until lightly browned, about 35 - 40 minutes, stirring every 10 minutes to keep the mixture from sticking and burning.
  4. Once done baking, let it cool. Stir in the dried fruits, if desired.  

Yield: about 5 cups