Healthy eating can be a realistic goal during the holiday season if YOU take control of the holidays rather than allowing the holidays to control you.  There will be some planning involved, but don’t worry… you can still have your cake and eat it too!

Holiday Tips

Eat a light meal/snack before the holiday party.  Studies show YOU will overeat if you skip meals and arrive at the party hungry. Trying to save your calories for the party food will only set you up for failure.  

Alternate water with alcoholic beverages.  Alcohol is metabolized as fat and calories can add up quickly.  Light beer or a champagne spritzer are lower calorie choices.

Bring vegetables or fruit platter to the party. These colorful foods are loaded with vitamins, minerals, phytochemicals, fiber, and contain few calories…. YOU know you will have at least one item that will be guilt-free eating.

Plate it!  Avoid picking at foods and eating out of packages this holiday season.  Studies show if you put ALL foods on a plate, you will eat fewer calories.  Try choosing smaller plates too.

Snack on low-glycemic carbs and lean proteins. Vegetables with hummus/ unsweetened yogurt and apple slices with nut butter can help reduce hunger so you will consume fewer calories.

Make a single trip ONLY through the buffet line. Yes, you can enjoy your holiday favorites, but keep portion size in mind. Think of the 80/20 rule: Fill your plate 80% with colorful, healthy foods (lean proteins, fruits, veggies) and the other 20% with your holiday favorites.

Exercise ONLY on the days you Eat!  Exercising an hour per day burns calories, relieves holiday stressors, and releases good endorphins to decrease that Grinch in you! Keep in mind, however, that you have to walk briskly 30 minutes to burn off one small piece of pumpkin pie.

Eat Smart and Be Well!  So Long 2011!

Make a list before grocery shopping and stick to it.  Do no shop on an empty stomach to avoid sugary and high fat impulse buys.

Have a green salad with the meal.  Fill your plate with colorful salad and low-fat dressing to save calories and increase nutrients.

Make a healthy stuffing/dressing.  Onions, celery, other colorful veggies, apple chunks, dried cranberries, wild and brown rice pilaf with nuts and sage can offer a tasty and healthy alternative to a traditional side dish.  

Make mashed potatoes healthier. Use skim milk rather than whole milk. Decrease butter and cream in half and replace with skim milk and turkey broth.  Mash cooked cauliflower florets with the potatoes.  Cauliflower has a naturally buttery taste.

Can I make the gravy healthier?  You sure can. Refrigerate the pan juices and skim the fat off the top before making gravy. This step can decrease 500 calories per cup of gravy. Add pureed cooked carrots, onions, and celery for additional flavor and texture.

Limit margarine and butter when preparing yams or sweet potatoes. Try sweetening the dish with cubed pineapple, cinnamon, raisins and/or fruit juice instead of brown sugar.

Use fat-free or low-sodium soup for casserole dishes.

Replace oil with applesauce in cookies and cakes. 

Use whole-wheat pastry flour instead of white flour in all baked goods.

Enjoy healthier pumpkin pie. Decrease the sugar (by half) and add extra 1-2 T of cinnamon, nutmeg and cloves.

Remember “You are what you eat”!  Try these tips to avoid resembling the Thanksgiving bird.

The health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure. Use EWG’s Shopper’s Guide to Pesticides to reduce your exposures as much as possible. Eating conventionally-grown produce is far better than not eating fruits and vegetables at all. The Shopper’s Guide to Pesticide in Produce will help you determine which fruits and vegetables have the most pesticide residues and are the most important to buy organic. You can decrease your pesticide intake substantially by buying  the 12 most contaminated fruits and vegetables in organic.  Remember ALL fruits and veggies should be rinsed in running water (rubbing lightly) for 20 seconds.  This will help decrease pesticide residue. 

The Full List: 53 Fruits and Veggies

EWG analyzed pesticide residue testing data from the US Department of Agriculture and Food and Drug Administration to come up with rankings for these popular fresh produce items.
Lower numbers = more pesticides.

1

Apples

2

Celery

3

Strawberries

4

Peaches

5

Spinach

6

Nectarines – imported

7

Grapes – imported

8

Sweet bell peppers

9

Potatoes

10

Blueberries – domestic

11

Lettuce

12

Kale/collard greens

13

Cilantro

14

Cucumbers

15

Grapes – domestic

16

Cherries

17

Pears

18

Nectarines – domestic

19

Hot peppers

20

Green beans – domestic

21

Carrots

22

Plums – imported

23

Blueberries – imported

24

Raspberries

25

Green beans – imported

26

Summer squash

27

Oranges

28

Broccoli

29

Green onions

30

Bananas

31

Cantaloupe – imported

32

Honeydew melon

33

Cauliflower

34

Tomatoes

35

Papaya

36

Cranberries

37

Plums – domestic

38

Winter squash

39

Mushrooms

40

Grapefruit

41

Sweet potatoes

42

Watermelon

43

Cabbage

44

Kiwi

45

Cantaloupe – domestic

46

Eggplant

47

Mangoes

48

Sweet peas – frozen

49

Asparagus

50

Avocado

51

Pineapples

52

Sweet Corn

53

Onions

Your body was designed to move, so use it!  The benefits of exercise are difficult to ignore as they impact every aspect of daily living.  Being fit allows you to rely on your body when you need to stand up, sit down, play with the kids, move things, perform home repairs, household chores or participate in hobbies, sports and leisure activities.  By being physically active, you can expect to gain strength, flexibility and muscle, while decreasing body fat and chronic pain.  You can also expect healthier sleep patterns, improved posture and most importantly, live longer by reducing risks of chronic diseases such as heart disease, cancer and diabetes.  Exercise can also brighten your mood by decreasing anxiety and depression.     

People of all ages can benefit from regular physical activity.  Current recommendations suggest striving for 30 minutes of daily moderate physical activity.  With your doctor’s approval, get started today. 

Simple Ways to Increase your Physical Activity:

• Put down the remote!  Limit your time spent in front of the television, computer and other sedentary activities. 
• Join a fitness or community center that offers a variety of fitness choices.
• Take the family on a hike or challenge your kids to a basketball or tennis game.
• Squeeze fitness into your daily routine by walking the dog, taking the stairs, and parking farther away.

Tips for Staying Motivated:

1. Start Slowly.  Don’t push yourself too hard in the beginning to avoid burn-out, pain, or injury.
2. Choose Variety.  Variety will keep you interested.  Alternate walking with swimming, biking, flexibility activities, or various fitness classes or programs.  Do some activities indoors and others outside.  Perform activities by yourself as well as with others.
3. Have Fun!  If you are not finding enjoyment in the activity, drop it!  Pick something else up.  Trade those running shoes in for a swimsuit or aerobic video for a tennis racket.
4. Set Goals.  Begin simple and progress to longer term goals.  Begin walking 5 minutes, then 20 minutes, followed by completing a 5K walk.  Make goals Realistic and Achievable.  Don’t forget to put it on paper and give yourself occasional rewards.

If you have come to the conclusion that your health is important but time is an obstacle, be persistent in scheduling daily physical activity.  Several benefits may occur swiftly such as improved sleep patterns and mood.   However, others need a consistency for long-term results, for instance decreasing weight, blood pressure and cholesterol.   

So what are you waiting for?  You Can Do It!

Ingredients

• 1 large ripe avocado, peeled, pitted
• 2 teaspoons fresh lime juice
• 1/2 cup chopped cilantro
• 1/4 cup finely chopped red onion
• 2  garlic cloves, finely chopped
• ½ large tomato chopped
• 2 Serrano chilies, seeded chopped (optional if you like spicy)
• Dash of salt
• ¼ t cumin

1 Using fork, mash avocado with lime juice in small bowl.

2 Add cilantro, chopped onion, chopped garlic, tomatoes, chilies, salt, cumin. Stir to combine.

3. Let cool in fridge for 30 minutes prior to serving on tacos or with low-fat tortilla chips 

Baja Fish Tacos

Ingredients

• 2 tablespoons taco seasoning
• 1 tablespoon fresh lime juice
• 1 cup flour
• 1 lb white fish fillet (cut into bit sized pieces) (I like cod and mahi mahi)
• 1 tablespoon canola oil
• 2 cups red cabbage finely chopped or may use packaged cole slaw
• 1/2 cup chopped green onion
• 1/2 cup low-fat sour cream (optional)
• 8 corn tortillas (6 inch)
• 8 lime wedges

Combine first 4 ingredients in a medium bowl. Add fish and toss to coat. Heat oil in a skillet over medium high heat. Add fish, saute 5 minutes or until done turn over until fish are golden brown. 

 Combine cabbage, onions and sour cream in a medium bowl. Warm tortillas according to package directions. Spoon fish and cabbage into tortilla. Serve with lime wedges.

Nutrition facts: Serving size, 2 tacos, 315 calories, 8 g. fat, fiber 5 g.

• Cocoa contains polyphenols which are antioxidants that protect the body from free radicals. Free radicals are responsible for cell and tissue damage causing the aging process. For years, cocoa has been used for skin problems (cocoa butter) and recent studies show that chocolate may improve your skin quality while reducing wrinkles. 
• Studies show that daily consumption of dark chocolate can support cardiovascular health by decreasing blood pressure and reducing inflammation as well as LDL (your bad cholesterol).  
• Cocoa’s polyphenols protect our immune system.  
• Cocoa contains serotonin which acts as a natural anti-depressant. It has also been shown to stimulate endorphins, which provide feelings of pleasure. 
• Cocoa has been associated with reduced mouth bacteria (improving dental health). 
• Cocoa has been found to aid digestion and increase kidney function.

•   It is important to remember that dark chocolate contains the beneficial compounds, whereas milk chocolate does not.  The darker the chocolate the more of antioxidants, so choose the higher percentage of cocoa when possible.  
•   Keep in mind……chocolate can be high in calories, fat and sugar, so moderation is the key.  Most studies show as little as 3 oz a day can provide health benefits.

Red foods contain lycopene and anthocyanins with promote heart and urinary tract health, enhance memory, and decrease certain cancers.  Examples are: Tomatoes, red peppers, radishes, cherries, strawberries, pomegranates, cranberries.

Yellow-Orange foods contain carotenoids and flavonoids which promote heart and vision health, and healthy immune function.  Examples are: grapefruit, oranges, lemons, mangos, nectarines, peaches, cantaloupe, apricots, papayas, pineapple, squash, carrots, yellow peppers, pumpkin, sweet potatoes.

Yellow-Green foods contain lutein and indoles which promote strong bones, teeth, and vision.  Examples are:  broccoli, sprouts, green onions, celery, spinach, zucchini, peas, cabbage, cucumbers, asparagus, green grapes, honeydew, kiwi, limes, green pears,

White-Green foods contain allicin and allyl sulfides which promote heart health such as cholesterol and lower certain cancer risks.  Examples are: mushrooms, cauliflower, shallots, onions, chives, garlic, leeks, bananas, brown pears,

Blue-Purple foods contain anthocyanins and phenolics which promote memory and urinary tract health.  Examples are: blueberries, blackberries, purple grapes, currents, plums, raisins, figs, egg plant, red cabbage.

The goal is to eat 5 different colors per day.  A serving consist of 1 cup of fresh, ½ cup cooked, or ¼ cup dried fruits and vegetables. So, get started by adding fruit to your cereal, oatmeal, yogurt parfaits, and smoothies.  Add veggies to your pastas, soups, salads, sandwiches, and snack bags.  When given the choice, choose deeper, darker colors.  There are more vitamins, minerals, and phytochemicals in foods that have a richer appearance.  For example Romaine lettuce offers more Vitamin C, Vitamin A, and iron than Iceberg lettuce. 

After an exploration of colorful flowers, continue that colorful journey to the produce section of the supermarket.  Spend a little more time than usual discovering new fruits and vegetables and the benefit will be magnificent.

1 medium-size banana
1 cup nonfat or low-fat fruit-flavored yogurt
1 cup ice

May add one scoop protein powder if desired

DIRECTIONS
1. Peel and slice the fruit
2. Place the yogurt in the blender first.  Then place the fruit, (powder) and ice in a blender or food processor
and blend until smooth, about 3 minutes. Turn the blender or processor off. Stir with a wooden spoon to make sure the fruit is completely blended. Pour into tall glasses and serve.

Per serving: Calories: 150-200; Total Fat: 1-2g; Saturated Fat: 1-2 g; Sodium: 40-60 milligrams; Cholesterol: 3-5 milligrams. 

DIRECTIONS: In a 9″x13″ baking dish, mix the milk, eggs, oil, vanilla and cinnamon.  Add the bread to the mixture coating both sides.  Coat the griddle or large non-stick frying pan with non-stick spray.  Place over medium heat until hot. Transfer the bread to the pan, 1-2 slices at a time.  Brown on both sides. Makes 4 servings.

Nutrition Facts: Amount Per Serving: Calories 200,  Fat 3-4g, Cholesterol 1mg, Sodium 250mg.

DIRECTIONS: Sift the flour and baking soda together.  In a separate bowl, whisk the next 4 ingredients together until creamy, then stir in the blueberries. Form a well in the center of the dry ingredients and pour in the wet. Fold together until the batter is moistened and still somewhat lumpy. Pour into greased muffin tins and bake in a preheated 350F oven for 25-30 minutes.

Nutrition Facts: Servings: 12, Calories 175, Fat 6g, Cholesterol 1 mg, Carbohydrates 30g (2 exchanges), Sodium 100mg