The Healthy Eating Holiday Guide

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1 The Healthy Eating Holiday Guide 3403 Cascades Blvd. Texarkana, TX tmscares.com

2 1. Don t Make It About Food Look forward to an activity or event instead. Start a new tradition - especially one that gets everyone up and moving! Walks, flag football or sledding are just a few activities you can do as a family. Being physically active throughout the entire year is important to maintaining a healthy weight. The American Heart Association recommends that children (up to age 18) get at least 60 minutes a day and adults get at least 150 minutes per week of moderately vigorous physical activity. 2. lighten it up If you re bringing a dish, make it a lighter one so you have a healthier food option to choose from. Include: Fruits, Vegetables, Whole grains, Beans and legumes, Nuts and seeds, Fish, Skinless poultry, Fat-free and low-fat dairy products, Healthier fats and nontropical oils. Limit: Sodium and salt, Saturated fat, Sweets and added sugars, including sugar-sweetened beverages and Red meats if you choose to eat red meat, select the leanest cuts. Avoid: Trans fat and partially hydrogenated oils

3 3. don t skip and watch your portions Don t skip meals before a feast! Skipping breakfast and/or lunch before a holiday meal makes you hungrier and more likely to consume much more calories than needed. A serving size of meat is 3 oz., about the size of a deck of cards. So, be conscious of how much you put on your plate, and pass on that second helping. If you re also having another meat, like ham or lamb, take smaller portions of each. Turkey usually comes with gravy, which can add excess fat, calories and sodium. Limit gravy to a tablespoon, and keep it off other items, like the dressing. Dressing is intended to be a complement to your meal, not an entrée. To keep calories and excess fat in check, aim for ¼ cup (or about half a scoop with a serving spoon). The best way to enjoy an occasional sweet without losing control is by sampling a selection or two, rather than having full servings. For example, have one bite of pie, half a cookie or one small square of fudge. Find a friend or family member who will stick to the sampling rule with you. 4. veg out When munching an appetizers, snack on vegetables first. Don t fill up on chips and dips.

4 5. don t drink all your calories To reduce the amount of calorie-laden drinks you consume during a holiday gathering, drink a glass of water or sparkling water between each beverage. This will help fill your stomach, leaving less room to overindulge. Holiday drinks with high calorie counts include: a. Eggnog 300+ calories b. Margarita 170+ calories c. White Russian 300+ calories Lighter drink options include: a. Vodka, soda and a splash of cranberry juice 80+ calories b. Champagne 90+ calories c. Light beer 104+ calories d. Wine 123+ calories 6. Plan your plate Fill half your plate with non-starchy vegetables like salad, broccoli, carrots or Brussel sprouts, ¼ of your plate with starchy foods like sweet potatoes, a whole-wheat roll, roasted root veggies or corn casserole, and the last ¼ of your plate can be filled with a lean protein like roasted turkey breast, skinless chicken, or fish. You can also add a side of fruit salad and/or dairy or substitute these for a small portion of another starchy food.

5 7. satisfy your sweet Tooth Fruit is a sweet option with low calories. The type of carbohydrate is not as important as the amount of carbohydrate you eat when it comes to controlling blood glucose levels. *Remember it s a good idea to leave desserts for special occasions. Regularly subbing desserts to replace other types of carbohydrates will leave you with a lack of essential nutrients. 8. overindulgence? Don t fret If you have overindulged during the holiday festivities, don t fret just get back on track to be healthy! Pack in extra exercise, monitor your blood glucose levels and move back to healthy eating habits.

6 pizza bun On one side of each half bun add 1 tablespoon (15 ml) of pizza or pasta sauce, tomato sauce or salsa. Then add your own favorite toppings - try one of these varieties. Additions for each half bun: Vegetarian Ranch: 2 tbsp (30 ml) brown beans, black beans or kidney beans (drained) a sprinkle of kernel corn (frozen or canned) red pepper strips 1 tbsp (15 ml) shredded mozzerella or other cheese for extra flavoring (optional): chopped cilantro or basil Hawaiian: 1 ounce (30 g) of chopped ham chopped peppers and pineapple tidbits 1 tbsp (15 ml) of shredded mozzerella or other cheese Classic: 1/2 ounce (15 g) cooked lean hamburger; chicken or pepperoni chopped peppers, mushrooms or other fresh or frozen vegetables 2 tbsp (30 ml) shredded mozzerella or other cheese ONE Toast your bun (or bread) either in the toaster or in the oven. TWO Place cut bun or English muffin (or slice of bread) on a baking sheet. Spread with tomato sauce. THREE Top with the beans, chicken or meat, and cheese, vegetables and flavorings. FOUR Broil for a few minutes until the cheese bubbles. You can make your pizza bun on an open-face hamburger or hot dog bun. Even using a slice of bread is good! For a lower salt option than tomato sauce, chop up a tomato and mix with a dash of oregano and basil. Recipe sourced from The Complete Diabetes Guide for Type 2 Diabetes by Karen Graham, RD, CDE

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8 old-fashioned secret-ingredient chocolate cake Shhhh...don t let on that the secret in this delectable to-die-for cake is actually tomato juice, which adds surprising richness and moisture to the batter. Makes 16 servings Cake: 3/4 cup tomato juice 1/4 cup water 2/3 cup unsweetened cocoa powder 2 1/4 cups all-purposed flour 1 teaspoon baking soda 1/2 teaspoon baking powder 1/4 teaspoon salt 1 1/2 cups sugar 1/2 cup vegetable oil 3 large eggs 1 1/2 teaspoons vanilla extract Icing: 1 ounce unsweetened chocolate 2 tablespoons low-fat (1%) milk 1 tablespoon unsweetened cocoa powder 4 ounces one-third-less-fat cream cheese 2 1/2 cups confectioner s sugar, sifted 1/2 cup seedless raspberry jam ONE Preheat oven to 350 F. Coat two 9-inch-round cake pans with nonstick cooking spray. TWO In small saucepan, bring tomato juice and water to a boil. Whisk in cocoa powder until smooth. Remove from heat. THREE In medium bowl, stir together flour, baking soda, baking powder, and salt. FOUR In large bowl, beat together sugar, oil, eggs, and 1 teaspoon vanilla extract until combined. Beat in cocoa mixture. Beat in flour mixture just until evenly moistened. Divide batter between prepared pans. FIVE Bake until toothpick inserted in centers of cakes comes out clean, 25 to 30 minutes. Transfer pans to wire rack. Let cool 10 minutes. Turn cakes out onto rack. Let cool completely. SIX Prepare icing: In medium microwave-safe bowl, microwave together chocolate and milk on high power 1 minute. Stir until smooth. Whisk in cocoa powder until smooth. Whisk in cream cheese and 1/2 teaspoon vanilla extract. Stir in confectioner s sugar until combined. SEVEn Place one cake layer on flat plate or platter. Spread top of this layer with jam. Place remaining layer over layer jam on it. Spread icing over sides and top of cake. Per serving: 283 cal, 11 g total fat, 3 g saturated fat, 44 g carbohydrates, 5 g protein, 2 g fiber, 39 mg cholesterol, 207 mg sodium Recipe sourced from Reader s Digest s Reverse Diabetes Forever: The Ultimate Guide to Controlling Your Blood Sugar

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