By Carla Schuit RD, LDN, MPH
First I would like to think everyone who was able to attend the presentation last week. It was great being able to share some healthy holiday tips with you and also answer your questions. I really hope to see you all soon again.
The holidays can be tricky to navigate successfully. Remember a lot of the foods that we use to celebrate this season are naturally great options. Green beans, cranberries, turkey, pumpkin, squash, etc. We make these great foods unhealthier this time of year by adding a lot of salt, sugar and creamed sauces. Although they are delicious and we have an emotional attachment to family recipes use this year to start your own tradition.
Instead of the traditional green bean casserole try sautéed green beans and mushrooms with garlic, olive oil and other desired spices. Sweet potatoes great baked and roasted, topped with cinnamon, nutmeg or pumpkin pie spice and some grass fed butter. Have a sweet tooth? Try avocado chocolate pudding.
1avocado –mashed
2 teaspoons of raw honey
2 tablespoons of dark chocolate cocoa powder
Mash and mix until smooth. If you like you can add cinnamon, instant coffee grounds (allow to dissolve) or any of other of your favorite flavors. You can also adjust the amount of cocoa to more or less depending on your preference.
Don’t feel the need to change everything but make small changes that will add up. Just cutting from a large to a medium latte will decrease your holiday calories by 100cal. That is 500 cal a week! It adds up fast! Stick to the calorie budget and decide what treats are worth it and what you can pass on to save room for something more desirable later on. Keep healthy snacks readily available for those busy days of work, kids and holiday shopping. Keep a Quest bar, protein shake, fruit and nut mix or jerky in your purse or car so that you can avoid stopping at the closest fast food joint.
When at parties be sure to bring foods you know you can eat and watch your portions of those indulgent foods. Use muffin tins, brownie bite pans and other smaller dishes to portion our appetizers, desserts and sides. Muffin tins are great for baking individual pies, desserts, appetizers and egg cups, hash browns, the options are endless! Buddy up!! You can share desserts, sides, appetizers and dishes. Remember you can always add but you can’t take out. This is an old adage my mom would tell me when cooking. Once you add an ingredient it is in the pot, same idea with calories. It takes a lot more energy to burn 100cal than it does to think twice of eating it. Take a small amount later. You can always get more but it is a lot harder to burn off “eaters’ remorse”.
Most importantly remember to enjoy your holidays. It is after all the happiest time of the year.