Whole
Health Nutrition News
In this Issue:
Happy Holidays to everyone! I
hope this holiday season finds you and your loved ones healthy, happy, and not
too stressed-out! I hope that the new
year brings greater health and well-being, prosperity, and peace for all.
I want to express my heartfelt
gratitude to all of you who have nurtured your healthy self by either attending
my classes or consulting with me privately. Thanks for caring about your health
and the health of your families. Even the small changes make a big difference.
I really appreciate your support through your wonderful feedback
- telling me about your accomplishments, the recipes you've tried,
and the great suggestions for new classes.
I look forward to another fun year and hope I will see many of you
in my classes (or office) again!
Easy Holiday Appetizers,
Wednesday, December 1st, 6:30-8:30, Unity Church in Lynnwood, 16727
Alderwood Mall Pkwy.
Registration:
425-741-7172
Easy Holiday Appetizers,
Thursday, December 2nd, 7:00-9:00PM, Everett Senior Center, Pacific and Lombard.
Registration:
425-257-8300
Easy Holiday Appetizers,
Saturday, December 4th, 11AM-1PM, Denton Wellness Clinic, Arlington.
Registration:
360-435-8490
Vegetarian Cuisine,
Monday, December 6th, 7:00-9:00PM, Jennings Park Barn, Marysville.
Are you interested in trying
some meatless meals, but arent sure how to get started? Research shows that
pursuing a plant-based diet, whether in part or entirely-can lead to a
healthier, longer life. In this class, youll learn simple ways to add whole grains,
beans, and other delicious meatless entrees into your diet. Recipes will be
demonstrated, and samples provided.
In January, look for Gourmet Spa Cuisine on
the 19th at the Everett Senior Center, One Pot Meals on the 27th
at the Shoreline Rec Center, and again on the 31st at Jennings
Park Barn in Marysville. I'll also be teaching 15 Minute Meals in Arlington
on the 29th. More info
in the next newsletter.
1. BE A GENEROUS HOST: If
you're entertaining and have lots of leftover goodies, send friends home with
doggie bags so you won't be so tempted to finish up all the remains. Or freeze
leftovers for meals you'll enjoy in January.
2. DON'T ARRIVE HUNGRY: Take the edge off your hunger before a party. Feeling
hungry can sabotage even the strongest willpower, so eat a small snack such as
yogurt, low-fat cheese with a cracker or some fruit before you head out the
door. This will help you from eating everything in sight as soon as you arrive
at the party.
3. EAT SMALLER PORTIONS AND EAT SLOWLY: At a buffet dinner, choose the foods
you really want and eat in half portions. Always start with less than what you
think you'll eat and you'll be surprised at how little it really takes to
satisfy you. Put your food on appetizer-sized plates instead of regular dinner
plates and you'll fill your plate with less food. Put your fork down between
bites and chew well.
4. BE THE DESIGNATED DRIVER: Alcohol can increase your appetite and also reduce
your resolve. It also has lots of calories. A 5-oz. glass of white wine is 100
calories, a 12-oz. beer is 150 and 1.5 oz. scotch is 100 calories. Be careful
of the mixers that add even more calories. Juice and pop contain about 100
calories per cup compared to soda water or diet pop with virtually no calories.
A glass of eggnog has about 175 calories but the lighter versions are
considerably less.
5. MOVE AWAY FROM THE TREATS: At a cocktail party, don't stand near the table
with the richest foods. When you want a treat, go over, take one or two goodies
and move away for your conversations. Remember that conversation is calorie
free!!
6. IF YOU HAVE SPECIAL diet concerns -- food allergies, a cholesterol problem
or diabetes -- let your hostess know ahead of time so it won't be uncomfortable
for either of you.
7. CHOOSE LOWER CALORIE PARTY FOODS: Raw vegetables with a light dip, seafood
with cocktail sauce or lemon, sushi, skewers of chicken or wraps can all be
good choices. Go easy on things like mini quiches, crab puffs, the fried
chicken wings or fried egg roll. One skewer of chicken has less than 100
calories compared to three chicken wings at over 200 calories and 1 tbsp. of
salsa dip has less than 15 calories compared to a sour cream dip at close to
100 calories.
8. IF YOU HAVE CHOICES, pick the lower calorie ones first and eat those in the
largest quantity. If you fill up on those, then you can sample the richer food
when you aren't so hungry.
9. DON'T TRY TO BE "PERFECT" during the holidays. That will only
sabotage your efforts to look after yourself. Instead of thinking about all the
foods you can't have, look at the positive things you can enjoy. Eating well on
the days that you aren't partying will help you feel well during the upcoming
season.
10. THE SECRET TO HOLIDAY SUCCESS is moderation, balance and especially
enjoyment.
Immune-Boosting Foods
During cold and flu season it's important to pamper your
immune system. Poor nutrition is the most common cause of a weak
immune response. Eating well is a simple way to boost
your immune system, and to help keep yourself healthy during the winter months.
Try adding the following immune-boosting foods and beverages to your diet
this winter.
And don't
forget some other basic immune-strengthening tips such as washing your hands
frequently, getting enough sleep, exercising regularly, and keeping stress
under control.
All root vegetables are in
season now - sweet potatoes, yams, carrots, potatoes, beets, onions, turnips&.
these winter vegetables are among the best foods to eat in winter because
they help your body stay warm. Any vegetable that takes time to grow, and
the edible part grows beneath the surface of the ground, or likes cold weather
is usually warming and good to eat in winter. These vegetables are also a
great source of antioxidants and fiber.
Recipe of the Month
Roasting vegetables
intensifies their flavor and enhances their natural, rich sweetness. Any combination of vegetables can be
roasted. Because of the high oven heat used, only high temperature rated
cooking oils should be used in this recipe.
Preparation time: 40 minutes
1 pound sweet potato or yam,
cut into ½ inch chunks (peeling optional)
1 large onion, cut into
wedges
½ pound baby carrots
1 large red pepper, cut into
1-inch strips
¼ cup oil (grapeseed,
peanut, Macadamia nut oils have high smoke points)
1 tablespoon chopped fresh
rosemary, or 1 teaspoon dried
1 tablespoon chopped fresh
thyme, or 1 teaspoon dried
Sea salt and pepper to taste
Preheat oven to 425° F.
Combine sweet potatoes,
onion, carrots and red pepper in a 13x9 inch baking pan.
Combine olive oil, garlic
rosemary, thyme, salt and pepper in a small mixing bowl. Drizzle the mixture over the vegetables and
toss.
Bake for 30 -40 minutes or
until the vegetables are tender and brown on the edges.
You can drizzle this over
everything from roasted vegetables and bean soups to potato dishes and
pizzas. Its even great on fruit.
1 cup balsamic vinegar
Place the vinegar in a small
saucepan and heat to boiling.
Turn the heat way down, and
simmer for about 30 minutes, or until the vinegar is reduced by about
half. Transfer to a bowl, cover tightly
and store indefinitely at room temperature.
Recipe adapted from "Vegetable
Heaven" by Molly Katzen