Holiday the Healthy Way

Surviving the holidays with minimal weight gain means being selective and exercising portion control

If you are worried about carbohydrates, you could have a worry frenzy from now until New Years Eve. Avoid the frenzy and decide to be choosy at the family feast and holiday parties. Holiday foods that are typically high in carbohydrates include stuffing, dinner rolls, cranberry sauce and fruit pies, to name a few.
Don't feel obligated to sample everything on the table. For example choose either sweet potatoes or mashed potatoes; sweet potato pie or apple cobbler, not both! Make selective food choices that create a rainbow of color on your plate. 

Cooking for the Holidays with Chef Phil Jones

Whole Foods Nutrition & Culinary Education Center

3670 Woodward Avenue 

Tuesday, December 1st, 5:30 PM

Come learn some creative tips for entertaining with vegan style. Chef Phil will show you how to make simply delicious holiday appetizers and small plates that are sure to impress your guests.

Thursday, December 3rd, 5:30 PM

Not ready to prepare an entire vegan holiday meal? Chef Jones will share ideas for adding just a few vegan side dishes everyone will enjoy. Vegan can be tasty, let us show you how.

  *** Please RSVP by e-mailing Dr. Akua Woolbright. ***

Akua.Woolbright@WholeFoods.com

Sample desserts by Sweet Potato Delights (you can place your holiday order)

877-888-3546

6 Days 'til Thanksgiving - Holiday healthy tip #5

 

Holiday Recipe Tips
>Spray pans with non-stick cooking spray instead of greasing pans with
butter or shortening
>When baking replace half of the oil with applesauce to reduce the fat
>Prepare recipes with low-fat cheeses
>Instead of heavy cream, use evaporated skim milk
>Replace sour cream with equal amounts of fat-free plain yogurt
>Instead of traditional pie crusts, try using finely crushed cinnamon graham crackers
>Make angel food cake and decorate it with lite cool whip and fresh fruit for a fat-free dessert

What's a traditional Thanksgiving meal without the turkey, dressing, sweet potatoes, and pie. A traditional Thanksgiving meal can have more than 2000 calories and 100 grams of fat! Here are some simple tips on how you can make your meal healthy without sacrificing the taste.
Turkey Tips:
• Instead of coating the bird in vegetable oil
or butter, spray it lightly with cooking spray.
• To keep your turkey moist without all the
fat, cook it in a browning bag.
Stuffing Secrets:
• When it comes to the stuffing or dressing,
replace real butter or margarine with butter
flavored granules. Just mix them with warm
water and you have the flavor of butter
without the fat.
• Fill your stuffing with low calorie things like
onions, celery, and poultry seasoning.
http://www.fitcitychallenge.org/content/m1/worksite/pdf/EatRightNov08.pdf

Rethinking Thanksgiving

With turkey day fast approaching, many folks are trying to figure out the delicate balance between family feast and whacking their waistline. The key is simply rethinking old favorites and applying modern makeovers. When it comes down to it a diabetic friendly holiday spread is good for anyone in the house!

A recent Diabetes Forecast magazine article expressed the sentiment we all share, “Looking forward to the season of turkey and stuffing – but not the season of stuffing yourself. (Webb and Springer, 2011)”

From the main course to the divine dessert; tasty, easy and healthy options can makeover any holiday dinner with ease. I’m willing to bet survey results will show that holiday side dishes and desserts contribute the most (empty) calories to our diets during this time of year. Have no fear, ……

·         The Main Course – downsize

o   From full bird to breast only, the star of the evening can still be as sumptuous and satisfying as the typical holiday turkey.

o   Season turkey breast with a mixture of thyme, sage, rosemary, vegetable broth and dry white wine

·         Sides to savor – zest up the veggies and change the stuffing

o   Holiday side dishes can wreck havoc on the best laid plans to mind your calories. By adjusting the ingredients and exercising portion control, a little will go a long way and your taste buds won’t miss a thing.

o   Use almonds or hazelnuts and lemon zest with sesame seed oil to make vegetables sizzle.

o   Butternut Squash Soup

§  4 cup fresh orange juice

§  1 mango, peeled & chopped

§  4 cup butternut squash, small chunks

§  8 dates, pitted & chopped

§  1 teaspoon curry

§  Combine ingredients in blender.

§  Add water as needed for desired thickness

§   Serve ;~)

o   Brown Rice Dressing  

§  2 cups cooked brown rice

§  1 small onion, chopped (1/2 cup)

§  ½ cup currants

§  1 small apple, cored & chopped

§  ½ teaspoon each chopped basil

§   ½ teaspoon each celery seeds

§  2 tablespoon sesame oil

§  Combine all ingredients in large sauté pan. Sauté, stirring frequently for approximately 10 minutes and Serve ;~)

o   Marinate the greens

                     http://www.youtube.com/DrVelonda1#p/u/9/uxWQy7UJkYg

·         Divine desserts – how sweet it is, but portion control is king

o   Eliminate the white sugar, replace with sweeteners like agave nectar, honey, black strap molasses

For more recipes visit    https://www.facebook.com/pages/Be-Fit-Inc/138592976177146

 Webb, R., Springer, S., (November 2011). Building a Better Holiday Season. Diabetes Forecast. Page 41

Yours in health,
Dr. Velonda

http://astore.amazon.com/drvelonsnutr-20/

Be-fit, Inc.       313-874-2348      drvelonda@gmail.com   

Will you fit in your jeans on January 1? Surviving the holiday.....

"We are social eaters, and any cause for celebration is also a cause for fattening foods. Luckily, living a life of health and wellness doesn’t mean ducking out of every social gathering to save your diet."

Enjoy the holidays, go to the party armed with a few steps like:

1. Have a Game Plan

2. Don't hit the party hungry

For more steps visit

http://www.melaleuca.com/ProductStore/Content.aspx?Page=Wellness_Tip_December_2010&cm_mmc=Marketing-_-20101202_postcard-_-position_r3a_button-_-Wellness_Articles_enus&culture=en-us

SAVE THE DATE, 2011 is going to be great!

"2nd Saturday Wellness 2011" Starting January 8, 2011

email info@befitinc.com