Last Updated on Monday, 24 November 2014 16:35 Written by Administrator Monday, 24 November 2014 15:47
Health Education - Health Education
Try some of these recipes and holiday tips. You’ll be thankful come New Year’s when everyone is talking about the weight they gained and you’re sitting happy and healthy.
Pumpkin Pie
This simple pumpkin pie custard is perfect for filling that common autumn craving for pumpkin pie. The custard is simple to make, simply combine pumpkin, milk, eggs, and spices to create the perfect crustless treat. Missing the crust? Sprinkle some crushed graham crackers over the top. Get the recipe here.
Cookies
You can make a delicious warm gooey cookie without using added sugar, flour, or eggs. Just mash up a banana, combine with oats, cinnamon, and peanut butter. Place onto a cookie sheet and bake. You will be surprised at how great these turn out! Get the recipe here.
Sweet Potatoes
Use honey and unsweetened pineapple for sweetness. Cut back on marshmallows by adding half. Get the recipe here.
Apple Crisp
Swap out white flour for old fashioned oats and whole grain flour. Get the recipe here.
Eggnog
Simply by the light version or use evaporated milk to cut down on fat. Get the recipe here.
Puppy Chow
A super healthy version cuts back on powdered sugar and adds nuts and chia seed. Get the recipe here. A protein boost version uses protein powder and peanut flower along with traditional ingredients. Get the recipe here. Use PB2 (dehydrated peanuts). Add water according to directions to rehydrate and use in place of peanut butter. Add less powdered sugar.
Fudge
A healthy, sneaky version uses sweet potato puree (and you won’t even taste it!) in fudge. Follow this recipe. Make a healthy switch by taking out the refined sugar and using ripe banana and pitted dates in its place. Get the recipe here.
Holiday Eating-why we gain!
It only comes once a year! - True, the holidays only roll around once a year. However, there’s practically a holiday every month along with birthdays, weddings, anniversaries and everything in between lavished with unhealthy foods and drinks. Choose wisely and remember portion control.
Holiday Stress - Our body responds to stress in a unique fashion in that it triggers us to want unhealthy foods. Take a minute to ask yourself “Will this bring me pleasure or comfort?” Will you still feel good about this decision 20 minutes later? Learn how to manage stress other ways than reaching for food. Try reading, talking to a friend, taking a bubble bath, etc.
Emotions of happiness, relief, celebration - Who doesn’t want fudge at every Christmas party? It is a party and you’ve reached the end of the year after all! Food is often a reward and makes us feel good. If we feed those happy emotions every chance, we’ll be feeding weight gain also.
Temptation is everywhere! ‘Tis the season! Holiday goodies are everywhere we go…work, school, home, gas stations, grocery stores, banks, doctor’s offices, holiday parties and the list goes on. Set yourself a limit on holiday treats. For example, have one treat twice per week. This was you’re outsmarting all the temptation and still indulging.
| When the recipe calls for . . . | Try substituting . . . |
| All purpose (plain) flour | Half of the flour with whole wheat flour |
| Bacon | Canadian bacon, turkey bacon, smoked turkey, or lean prosciutto |
| Baking chocolate (1 oz) | 3 Tbsp cocoa and 1 Tbsp skim milk |
| Buttermilk (1 cup) | 1 cup plain yogurt or 1 Tbsp lemon juice or vinegar added to regular milk to make 1 cup |
| Cream cheese | Light cream cheese, low-fat cottage cheese (puree until smooth), or plain Greek yogurt |
| Dry bread crumbs | Rolled oats or crushed bran cereal |
| Eggs | 2 egg whites, 1/4 cup egg substitute, or 1 Tbsp chia seeds with 1/4 cup water for each whole egg |
| Enriched white pasta | Whole wheat pasta, noodles made from vegetables (zucchini, spaghetti squash, black beans, etc. |
| Fruit-flavored yogurt | Plain yogurt with chopped fruit |
| Ground beef | Lean (90% or higher) ground beef, ground white meat chicken or turkey breast |
| Heavy cream | 1 cup evaporated milk |
| Iceberg lettuce | Arugula, chicory, kale, spinach, or watercress |
| Margarine (1 cup) | 3/4 cup canola oil (don not use in cookie recipe) |
| Mayonnaise (1 cup) | 1 cup plain Greek yogurt |
| Meat as main ingredient | 3 times as many vegetables as the meat on pizzas or in casseroles, soups, or stews; beans or tofu can also replace meat |
| Nuts | Reduce the amount by 1/2 or 1/3 |
| Oil for baking (1/2 cup) | 1/2 cup applesauce or other fruit puree |
| Oil-based marinades | Wine, balsamic vinegar, fruit juice, or broth |
| Sour cream | Plain Greek yogurt |
| Syrup | Pureed fruit |
| Table salt for seasoning | Herbs, spices, fruit juices, or salt-free seasoning mixes or herb blends, or just cut back |
| Whipped Cream | Evaporated skim milk, chilled until almost frozen and then whip |
| White bread | Whole-wheat or other whole grain bread, lettuce leaves if using for wraps or sandwiches |
| White rice | Brown rice, wild rice, quinoa, bulgur or barley |
| < Prev | Next > |
|---|