Healthy Party Foods

It's that time of year where your work, school, neighborhood, church, friends and family are all throwing parties. That means tons of good food, probably lots of unhealthy food and the opportunity to completely ruin your healthy habits. Now you don't have to starve, just use self control and only have a little taste of the not so healthy items. If you are helping throw one of these parties or have been asked to bring something, here are some good healthy options!

Bruschetta:  Now italian bread doesn't have much nutritional value, but when you top it with a delicious mixture of tomatoes, olive oil, garlic and basil you now have a great appetizer. Tomatoes contain lycopene which is a powerful antioxidant to help ward off cancer and heart disease. There are lots of healthy fats and those healthy fats actually help your body to absorb some of the nutrients from the tomatoes.

Salsa: If you are given a choice of dip options, salsa really should be the one you pick every single time. It's main ingredients-tomatoes, peppers and lime-are full of vitamins A and C, loaded with fiber and are super low-calorie.

Fruit & Cheese: Women require 1000mg of calcium per day, which gives you an even better reason to hang out by the cheese platter. One or two good sized cheddar chunks will give you about 120mg but they do add up in the fat and calorie department so don't go too crazy. Hard cheeses like cheddar yield more calcium-and calories-than soft cheese like brie or goat. For fruit load up on strawberries, kiwis or pineapple for an extra dose of Vitamin C and an immunity boost.

Smart Advice For The Holidays

I was sitting in Spin class this morning and during the workout glanced up to the whiteboard behind the instructor.  There was a quote on the board that I decided was perfect advice for the holidays.  "The holidays are about moderation, not deprivation."  Remember that as you get ready to celebrate Christmas and New Years.  You don't have to go without, you don't have to miss out on all of your favorite treats.  Just remember it is all about moderation.  Eat one cookie instead of 5, have one little piece of fudge instead of the entire pan.  You can do it, just remember moderation!!

Winter Fruit Salad

Winter Fruit Salad

Ingredients

• 1/2 cup sugar
• 1 1-inch piece ginger, peeled and thinly sliced
• 1 vanilla bean, split lengthwise and seeds scraped out
• 1 lemon
• 5 large navel or blood oranges
• 2 mangoes, peeled and diced
• 2 firm bananas, peeled and diced
• 5 kiwis, peeled and diced
• 12 kumquats, very thinly sliced crosswise, seeds removed
• 1 cup pomegranate seeds (from 1 pomegranate)

Directions

Combine the sugar, 2 cups water, the ginger and vanilla seeds and pod in a saucepan. Use a vegetable peeler to remove wide strips of zest from the lemon and 1 orange, add to the saucepan and bring to a boil over medium-high heat. Reduce the heat and simmer 5 minutes. Refrigerate until cold.
Meanwhile, peel the remaining oranges with a paring knife, cutting along the natural curve of the fruit. Hold an orange over a large bowl and cut along both sides of each membrane to free the segments, letting them fall into the bowl. Squeeze each empty membrane to release the juices. Repeat with the remaining oranges. Add the mangoes, bananas, kiwis, kumquats and pomegranate seeds and gently toss. Pour the syrup over the fruit and chill overnight.
Before serving, remove the citrus zest, ginger and vanilla pod. Spoon the fruit and syrup into bowls.
To remove pomegranate seeds, cut the fruit into quarters, then break apart in a bowl of water. Skim off the pith that floats to the top and drain the seeds.

Say No To Holiday Weight Gain

The holidays are upon us!  Thanksgiving, Christmas and New Years can be a nightmare on your goals of healthy eating and losing/maintaining weight.  But there are a lot of things that you can do to be able to still enjoy the holidays and not pack on the pounds.  People tend to gain an average of 15 pounds during this time of year but here are some tips to help you to not gain any weight...it can be done!

1.  Weigh yourself twice a week:  That's often enough to make sure you stay on track, but not so often that you take all the fun out of holiday noshing, says Michael Dansinger, MD, an assistant professor at Tufts University School of Medicine. Step on the scale first thing in the morning when your stomach is empty.

2.   Start your day with a bang:  Exercising in the morning can help ensure better behavior all day long, according to a study published in the journal Medicine and Science in Sports and Exercise.

Using brain scans, researchers found that when women worked out in the a.m., they not only moved more the rest of the day, but they also responded less to pictures of tempting food compared with the days they didn't do a morning workout. The upshot: fewer cravings for high-fat fare.

3.  Be picky, picky, picky:  Peruse the buffet before you load your plate to avoid foods you don't really want, suggests obesity expert Tim Church, MD, a professor at Pennington Biomedical Research Center at Louisiana State University. If, for instance, you could take or leave sushi but adore sliders, don't start with the tuna rolls hoping to be able to resist the two-bite burger.

"If you pick the stuff you really want and have it in moderation," Dr. Church notes, "you'll stave off those cravings that can get you in trouble later on."

 

4.  Just say no-everywhere:  Willpower is like a muscle: Work it and you get stronger. What's key is to practice keeping yourself in check in non-food situations, too. "Whether you're driving in rush hour traffic or dealing with a temperamental kid, there are challenges that require self-control," Dr. Dansinger says.

Succeed in not honking at that rude driver, he explains, and you'll be better able to resist dessert at the party.

 

5.  Avoid banking calories:  Cutting back all day so you can indulge at an event that night only sets you up for a pig-out.

Why? You're freaking starving! "It's easy to get out of control when you're faced with high-calorie choices," says Tanya Zuckerbrot, RD, author of The Miracle Carb Diet.

Be sure to eat your three squares and a couple of snacks. Aim for lots of fruits and veggies, whole grains, and lean protein.

 

6.  Concentrate your workouts:  So what if you can't get to your favorite yoga class or find time for the treadmill? "Even just 15 minutes can help you maintain your fitness level," Dr. Church says. For example, jumping rope for 15 minutes torches about 190 calories; a quick yoga sequence at home can help you stay flexible.

 

7.  Don't swear off desserts:  But practice the three-bite rule to keep your sweet tooth in check. "You'll get that amazing first taste, a satisfying middle one, and then a lingering third bite," Zuckerbrot says.

 

8.  Avoid morning after food:  Have the night of your life, then send guests home with food-filled Tupperware. "It's the leftovers that do you in," says Lauren Slayton, RD, founder of Foodtrainers in New York City.

Repeat after us: Out of sight, out of mind...

 

9.  Drum up some willpower:  Under the spell of that peppermint bark you co-worker brought to the office? Before you succumb, try this simple trick: Place the thumb and fingers of one hand on your forehand, a half inch apart.

Tap each finger one at a time, once per second, telling yourself, "Hold on." Wait 15-20 minutes (return phone calls, check email), and the craving will disappear, according to Tufts University Research. Sounds crazy, but it works.

 

10.  Cut back on diet soda:  In fact, any bubbly beverage can lead to belly bloat, explains Zuckerbrot. "The carbon dioxide trapped in the bubbles of fizzy drinks causes a buildup of air, which can lead to gas.

 

11.  Eat your H2O:  Instead of trying to down eight glasses of water (near impossible when you're busy), have a green salad with a drizzle of balsamic vinaigrette and a few slices of avocado. "These water-rich foods help keep you hydrated, so that everything moves through your system faster," Zied says.

 

12.  Brew up a pot of peppermint tea:  Research shows peppermint can help calm stomach muscles and reduce gas. Not a fan? Try chamomile, suggests Bonnie Taub-Dix, RD, author of Read It Before You Eat It.

 

13.  Chew slowly:  We know: When your to-do list is never-ending, it's hard to make yourself downshift, even at mealtime. But eating fast is a quick recipe for an expanded waistline.

Here's why: "The more air you swallow, the more bloated you'll get," Taub-Dix notes.

 

14.  Get plenty of potassium:  The nutrient counterbalances sodium, so you retain less water, Zuckerbrot explains. Our favorite potassium possibilities: bananas, papayas, kiwis, strawberries, and cantaloupe.

Or serve up some asparagus or dandelion greens to get the bonus of a natural diuretic.

 

15.  Keep calm and kick cravings:  Stressed by the sight of that holiday spread? Take deep breaths before you grab a plate. Research suggests that women who practice stress reduction techniques are able to prevent weight gain.

Close your eyes and focus on your reaching for 30 seconds. Then reevaluate whether you really want to fill your plate; chances are you don't.

 

Source: Health.com

Slim and Trim Holiday Recipe--From Jamie the Titanium Chef

This time of year it gets really tricky to keep those pounds off with all that yummy food around.  I love hot artichoke dip but with all the mayonnaise and cheese it is awful for you!  Here is a healthier version to let you enjoy the food you love without gaining all the weight. 
ARTICHOKE DIP
Ingredients:

1 15 oz can artichoke hearts rinsed and drained
3/4 c. cannellini beans rinsed and drained
1/4 c. chopped frozen spinach, thawed and drained well
2 tblsp. grated parmesan cheese
2 tbsp. reduced fat sour cream
2 tbsp. part skim ricoota
1/2 tsp olive oil
1/8 tsp. garlic powder

Method:
Heat oven to 350 degrees
combine all ingredients in a food processor and pulse to a rough puree spread in a shallow 8 inch serving dish and bake until bubbling (about 30 minutes). Serve with warm pita chips or whole wheat crackers

Nurtition Facts/Serving:
68 calories
9 g. carbohydrate
2 g. fat