Healthy Holiday Eating

Transcription

1 Healthy Holiday Eating Food is everywhere during the holiday season, making it tough to stick to your healthful eating and exercise habits. However, with a little attention, you can make it through the holidays without losing track of your healthy lifestyle. Is it true that the average person gains 5 pounds between Thanksgiving and New Year s Day? People often do gain weight during the holidays, but how much weight? In 2000, a study of 195 adults showed an average holiday weight gain of between.75 pounds (lb) and 1 lb. However, 14% of those studied gained 5 lb or more. In this study, those who were overweight or obese gained more holiday pounds than those who were normal weight. According to the study, while most people gain less than 1 lb during the holidays, the holiday weight gain is one reason that your weight creeps up from year to year. What can I do to prevent gaining weight over the holidays? Are you dreading the holiday season because you think you will gain back all of the weight you have lost in the last 6 months? The best advice is to change your mind-set. Do not expect to lose weight between Thanksgiving and New Year s Day. Instead, focus on not gaining weight. For success, keep a regular exercise pattern and healthy diet during this time. After all, the fine food of the holiday is one of the pleasures of the season. A nutrition tip from: Kirsten Angell Wellness Dietitian

2 Holiday Nutrition Tips PEOPLE Let friends & family members know of your situation, challenges, & strategies so they can help you stick to your PLAN (& they can probably use these tips, too)! PREPARE...to host the holiday festivities. That way you can control the menu. PRODUCTION Make foods that are calorie friendly. PROVIDE recipes to friends & family members willing to help. PRODUCE Whether planning or attending the festivities, remember to offer or choose fresh fruits & veggies vs. high carbohydrate, high fat, low nutrient dense options. PARTAKE of water & no-calorie beverages vs. high calorie beverages or alcohol. PARTIES Don t go to holiday get-togethers/parties hungry, but do eat a snack or even a meal prior to going to the function. PREFERENCES If not hosting, ask the host/hostess of the festivity for a menu so you can plan ahead to determine what you will eat & drink. PORTIONS --Use a salad or dessert plate vs. a dinner plate. --Eat 1 bite of food so you can try more foods at the festivity. PUSH...away from the table when you are full. Take at least minutes to eat; that s how long it takes your brain to tell your stomach it s full. A nutrition tip from: Kirsten Angell Wellness Dietitian

3 Orange Fluff 24oz Cottage Cheese 16oz Cool Whip 6oz Orange Jell-o 15oz Canned Mandarin Oranges 16oz Cream Cheese Put cottage cheese in mixing bowl. Add jell-o and softened cream cheese. Stir until blended. Add cool whip, stir until blended then add oranges and stir. Put in refrigerator to set. Orange Fluff Low Calorie Version 24oz Fat Free Cottage Cheese 16oz Fat Free Cool Whip 6oz Sugar Free Orange Jell-o 15oz Canned Mandarin Oranges Put cottage cheese in mixing bowl. Add jell-o, stir until blended. Add cool whip, stir until blended then add oranges and stir. Put in refrigerator to set. Carol Vajnar Locker Room Attendant

4 Chocolate Delight 1 cup flour 1 cup chopped pecans ½ cup margarine (softened) 1 (8 ounce ) cream cheese (softened) 1 cup confectioner s sugar 1 ½ cups Cool Whip 2 (4 ounce) packages instant chocolate pudding mix 3 cups milk 1. Mix flour, chopped pecans, and margarine together. Press into a baking dish and bake at 350 degrees for 20 minutes. 2. Mix cream cheese, confectioners sugar, and cool whip. Spread mixture on cooled crust, set aside. 3. Mix instant pudding with milk. Put this mixture on top of cream cheese mixture. Top with cool whip (as much as you want) and a few chopped pecans. 4. (Any type of pudding will do, but since it's called chocolate delight, I went with chocolate pudding.). Ready In: 45 minutes Serves: 8 Steph Howie Fitness Director

5 Million Dollar Fudge 4 ½ cups white sugar 2 tablespoons butter 1 (12 fluid ounce) can evaporated milk 2 cups chopped nuts 1 (12 ounce) package semi-sweet chocolate chips 12 (1 ounce) squares German sweet chocolate 2 cups marshmallow crème. 1. Butter two 9x9 inch baking pans and set aside. 2. Place chocolate chips, German chocolate, marshmallow creme, and nuts into a large mixing bowl. Set aside. 3. In a 4 quart saucepan, combine sugar, salt, butter, and evaporated milk. Stir over low heat until the sugar dissolves. Bring to a boil, and cook for 6 minutes. 4. Pour boiling syrup over ingredients in bowl, beat until all chocolate is melted. Pour into prepared pans. Let stand a few hours before cutting. Samantha Horacek Wellness Specialist/Corporate Wellness Coordinator

6 Fruit Tree w/ Snowflake Dip Assorted fruits/variety: place on platter in shape of a Christmas Tree, with fruit dip bowl at the top as the star (can arrange in any holiday shape!) Snowflake Dip: 12oz. vanilla Greek Yogurt ½ container whipped cream (creamy version) 1 small package of white chocolate pudding powder ¼ cup powdered sugar 2 tbsp. clear/white sugar crysal/sprinkles ½ cup sweetened coconut flakes *optional for extra crunch/sweetness can add ¼ cup of crushed white chocolate chips Jonna Dinkel Play Center Lead / Youth Coordinator

7 Protein Peanut Butter Balls 2 c. peanut butter 1 scoop protein powder 1/4 c. honey 3/4 c. oats 1 c. rice krispies Warm peanut butter for 30 seconds in microwave. Stir in honey & protein powder. Stir remaining ingredients. Make into small balls and refrigerate. Rhonda Dopita Member Services Representative

8 No-Bake Energy Bites 1 cup rolled oates ½ cup mini semi-sweet chocolate chips ½ cup ground flax seed ½ cup crunch peanut butter 1/3 cup honey 1 teaspoon vanilla extract Combine oats, chocolate chips, flax seed, peanut butter, honey, and vanilla extract together in a bowl; form into balls using your hands. Arrange energy bites on a baking sheet and freeze until set, about 1 hour. Lisa Schreck Group Fitness Instructor / Personal Trainer

9 Candy Cane Fudge 2 cup white chocolate chips 6oz sweetened condensed milk ¾ cup crushed candy cane powder. 1. Line an 8x8 dish with parchment paper. 2. In a medium glass bowl, combine the chocolate chips & the sweetened condensed milk. 3. Microwave on 50% heat in 30 second intervals until fully melted & combined. Be sure to stir well between each interval. 4. Transfer melted mixture into prepared pan. 5. Sprinkle on your crushed candy canes & press lightly. 6. Refrigerate for at least 4-6 hours to set or freeze 2-4 hours (allow to thaw before cutting). Shayla Beck Play Center Attendant

10 Holiday Pumpkin Bars 1 Cup Vegetable Oil 2 tsps. Cinnamon 2 Cups Sugar 1 tsp. Baking Soda 2 Cups Canned Pumpkin 2 tsps. Baking Powder 4 Eggs ½ tsp. Salt 2 Cups Flour 1. Sheet Cake (Jelly Roll) Pan 2. Preheat oven to Beat together the oil and sugar. Add the pumpkin and eggs. Beat Well. Sift together the flour, cinnamon, baking soda, baking powder and salt. 4. Add to the Pumpkin Mixture and Blend Well. Pour into a greased and floured jelly roll pan. Bake for 30 minutes. Frosting 8 oz. Softened Cream Cheese 1 tsp. Vanilla ½ Stick Butter (softened) 3 ¾ Cups Powdered Sugar 1 Tblsp. Sweet Cream 1. Mix Well and Frost on Cooled Bars. This recipe freezes well! Gail Jensen Group Fitness Instructor

11 Rugelach 8 ounces cream cheese, at room temperature 1/2-pound unsalted butter, at room temperature 1/4 cup granulated sugar plus 9 tablespoons 1/4 teaspoon kosher salt 1 teaspoon pure vanilla extract 2 cups all-purpose flour 1/4 cup light brown sugar, packed 1 1/2 teaspoons ground cinnamon 3/4 cup raisins 1 cup toasted walnuts, finely chopped 1/2 cup apricot preserves, pureed in a food processor 1 egg beaten with 1 tablespoon milk, for egg wash 1. Beat the cream cheese and butter in the bowl of an electric mixer fitted with the paddle attachment until light. Add 1/4 cup granulated sugar, the salt, and the vanilla. With the mixer on low speed, add the flour and mix until just combined. Dump the dough out onto a well-floured board and roll it into a ball. Divide the ball in quarters, wrap each piece in plastic, and refrigerate for 1 hour. 2. Meanwhile, make the filling. In a small bowl combine 6 tablespoons of granulated sugar, the brown sugar, 1/2 teaspoon cinnamon, the raisins, and walnuts. 3. On a well-floured board, roll each ball of dough into a 9-inch circle. Spread the dough with 2 tablespoons apricot preserves and sprinkle with 1/2 cup of the filling. Press the filling lightly into the dough. Cut the circle into 12 equal wedges cutting the whole circle in quarters, then each quarter into thirds. A pizza cutter is good for this. Starting with the wide edge, roll up each wedge. Place the cookies, points tucked under, on a baking sheet lined with parchment paper. Chill for 30 minutes. 4. Preheat the oven to 350 F. 5. Brush each cookie with the egg wash. Combine 3 tablespoons granulated sugar and 1 teaspoon cinnamon and sprinkle on the cookies. Bake for 15 to 20 minutes, until lightly browned. Remove to a wire rack and let cool. Tamra Leiker Business Office Coordinator

12 Reindeer Chow 6 cups Rice Chex cereal 1 cup semisweet chocolate chips 1/2 cup creamy peanut butter 1 cup dry brownie mix OR 1 cup powdered sugar mixed with 1 1/2 tablespoons cocoa powder 1 bag Christmas M&M's 2 cups mini peanut butter cups 2 cups pretzel twists 1. Place the cereal in a large bowl. In a medium bowl, combine the chocolate chips and peanut butter. Microwave the chocolate mixture for 30 second intervals until melted; stir until smooth. 2. Pour the chocolate mixture over the cereal and use a spatula to gently toss the cereal in the chocolate until completely coated. 3. Place the brownie mix inside a resealable gallon sized plastic bag. Add the chocolate coated cereal. Seal and then shake until cereal is coated in the brownie mix. 4. Spread the cereal out in a single layer on a sheet of parchment paper; cool completely until dry. 5. Combine the cereal, M&M's, peanut butter cups and pretzel twists, then serve. Shayla Beck Play Center Attendant