Healthy Holiday Eating Tips

Let's Put This in Perspective

You Probaby Already Knew That . . .

Diets high in saturated fat and cholesterol

• Increase LDL cholesterol levels
• Cause inflammation
• Dramatically increase the risk of heart disease

Diets high in fat and calories

• Lead to obesity
• Cause inflammation
• Increase blood pressure
• Dramatically increase the risk of heart disease, diabetes, stroke and some cancers

And Did You Know That? . . .

Just one high fat, high calorie meal

• Causes your arteries to constrict
• Causes massive inflammation

If you are predisposed to heart attack or stroke

• A single high fat, high calorie meal can literally kill you!

So What Can You Do?

Holiday Dinners Can Be Healthy

Turkey

Just because you want a moist turkey, it doesn't have to be full of fat. Start with a plain turkey ... Not a Butterball or one that's pumped full of saturated or hydrogenated fat. Don't baste the bird with butter or fats. Eat the meat ... The white meat has less calories and fat than the dark meat. Don't eat the skin or fat.

Gravy

Ditch the Grease

Refrigerate the turkey broth long enough for the grease to rise to the top. Or longer to solidify the grease. Scoop out the grease and only use the broth for the gravy. Or use a measuring cup that pours from the bottom. Use corn starch to thicken the gravy instead of white flour.

Thanks to YaDa Chef, here's my new, favorite gravy recipe: Eat Your Veggies Gravy

Stuffing

Make it Healthy and Still Taste Good

Stuffing is mostly bread, so choose a healthy one - 100% whole grain is best. Add lots of vegetables. I like celery and onions. Cranberries, raisins, dates and apples are all good fruits to include. Nuts can be a delicious and healthy addition. Herbs and spices I like are: Salt, pepper, marjoram, tyme and sage. Eggs and milk hold the stuffing together.

Baking the stuffing in the turkey has the best flavor, but it also has the most fat from the turkey. Baking the stuffing in a separate casserole is the healthier choice. The turkey will roast faster, too. That's a bonus on a busy Holiday morning.

Side Dishes

Sweet Potatoes and Yams
Baked is best. Let everyone add their own salt and butter - But not too much.
Another option: Boiled and mashed with butter and salt is a good way to serve a hungry crowd.



White Potatoes
Boiled and mashed or whipped.
Use low fat or skim milk, salt and a little butter for flavor.

Vegetables
Fresh or frozen is best. Lightly steam and flavor with olive oil, lemon or spices and herbs. Don't drown the veggies in high calorie, high fat cream or chease sauces. Grandma's favorite green bean cassarole with the french fried onion rings may be yummy, but it's not the healthiest choice.

Holiday Drinks

Tips for sensible drinking

• Pace yourself. No more than one drink per hour.
• Sip ... Don't gulp!
• Enjoy your drink.
• If you need to have a drink in your hand, make it soda with a slice of lemon or lime.
• Make every other drink non-alcoholic.

More coming soon . . .

Other Healthy Holiday Tips

Eat healthy and sensible before and after the party.

• Don't go to the party so hungry that you'll eat everything in site.
• Eat sensibly the day before and the day after the party. Then, average your calories over the 3 days.
• Drinking meal replacement shakes the day before and after the party are a smart way to balance out the party food.

Portion control.

• Use a smaller plate. It'll look like a plateful with much fewer calories.
• Eat slowly. Let your brain catch up with your stomach to tell you when you're full.
• Snack on fruits and raw veggies. It'll keep you crunching.
• Splurge on small portions of the party foods you REALLY love.

Socialize

• Parties are a great time to catch up with old friends and meet new ones.
• Move around the room, greeting and chatting.
• Don't plant yourself at the buffet table where it's easy to just keep eating.

More coming soon . . .

Other Resources

Doctor Oz's

12 Healthy Days of Christmas

Learn how to survive the holidays without paying for it in the New Year. Get tips to fight stress, weight gain and more.

Part 1


Part 2


Part 3

About the Lensmaster

Marilyn Kvasnok

I've gone from green thumb to living green. After spending 20 years of summers out in the yard - planting flowers and vegetables, watering, weeding and reaping the harvest - I'm now going green with the realization that we need to take care of ourselves, our families and the earth. And I found a company to help me do it. I'm a Shaklee distributor.

Read the whole story.

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