Healthy Holidays

A hectic end of semester schedule didn't allow me the pleasure of writing up posts, but now on break, I AM BACK =) and just in time to share some comforting holiday food recipes that will leave you feeling happy and healthy. Hope you all enjoy!

Citrus Ginger Cake with Spiced Orange Compote

 Ingredients (10 servings)

• 1/2 cup honey
• 1/4 cup mild-flavored extra-virgin olive oil
• 2 large eggs
• 2 tablespoons freshly grated orange or lemon zest
• 1/3 cup fresh orange or lemon juice
• 5 tablespoons chopped crystallized ginger
• 1 cup whole-wheat pastry flour
• 2/3 cup all-purpose flour
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 2 teaspoons confectioners' sugar
• Spiced Orange Compote (recipe provided in link)

Nutrition per serving: 280 calories, 7 g fat (1 g sat, 5 g mono), 42 mg cholesterol, 52 g carbohydrates, 4 g protein, 3 g fiber, 175 mg sodium, 189 mg potassium.


Preparation Link:
Recipe

Spiced Pecans

 Ingredients (4 cups)

• 1 pound pecan halves
• 1 tablespoon packed dark brown sugar
• 1 1/2 teaspoons kosher salt
• 1 teaspoon chopped fresh thyme
• 1 teaspoon chopped fresh rosemary
• 1/2 teaspoon freshly ground pepper
• Pinch of cayenne pepper
• 2 tablespoons extra-virgin olive oil

Nutrition per serving (2 tablespoons): 107 calories, 11 g fat (1 g sat , 6 g mono), 0 mg cholesterol, 2 g carbohydrates, 1 g protein, 1 g fiber, 53 mg sodium, 58 mg potassium.

Preparation Link:
Recipe

Mini Mushroom and Sausage Quiches

Ingredients (10 servings)

• 8 ounces turkey breakfast sausage
• 1 teaspoon extra-virgin olive oil
• 8 ounces sliced mushrooms
• 1/4 cup sliced scallions
• 1/4 cup shredded Swiss cheese
• 1 teaspoon freshly ground pepper
• 5 eggs
• 3 egg whites
• 1 cup 1% milk

Nutrition per serving: calories 90, total fat 5 g (saturated 2 g), cholesterol 105 mg, sodium 217 mg, total carbohydrates 3 g, sugars 0 g, protein 9 g.

Preparation Link:				Recipe
Wine-Poached Pears  Ingredients (8 servings) 1 bottle (750 ml) Shiraz or red Zinfandel wine 2 cups water 1 cup sugar 4 star anise 8 medium Bosc pears with stems Nutrition per serving: calories 190, total fat 1 g (saturated fat 0 g), cholesterol 0 g, sodium 10 g, carbohydrates 46 g, fiber 6 g, protein 1 g.  Preparation Link: Recipe

Fat Fines

Some of the changes made by the companies are progressive and should be an example to others around the world. Providing healthy meals and different ways to be active in the work place are great ideas. Unfortunately, these changes were due to the possibility of fines. Fining companies for having over weight workers is an unrealistic approach when trying to achieve a healthy society. A "one fits all" standard does not work when it comes to being healthy. All working individuals are required to meet the goal measurements for waist circumferences of 33.5 inches for men and 35.4 inches for women (this is less than the American Diabetes Association recommendation). As I wrote in a previous post, being slim does not mean that you are healthy. If health is the concern of the Japanese government since obesity rates have spiked in recent years, then a focus on optimal nutrition and regular physical activities should be the path for a solution. Penalizing individuals could lead to possible eating disorders and psychological issues likely to affect work performance. A re-evaluation should be done in order to find a better method to reach the goal of dropping obesity rates and regaining a healthier society that can truly benefit all parties involved.

Snacking Tips

Watch the size! Limit snacks to 100-200 calories. Stick to the lower end if trying to lose weight and higher end when maintaining. Choose from complex carbs, fruits, veggies and healthy fats. Try whole wheat toast with a slice of turkey and avocado.

Time it right. Snacking about 2-3 hours after breakfast and lunch keeps a constant fuel supply to your body. Since going many hours without food slows down your metabolism, small frequent snacking is ideal.


Portion control. Studies have shown that individuals tend to consume more calories when eating straight out of a container. Pour a single serving into a bowl or have a packet that only provides one serving. This helps to avoid those moments when you look down and realize that you just went through a whole bag of chips while watching your favorite show. If having a bag of 100 calories cookies or crackers try to combine it with a fruit or veggies to amp your nutrient intake.

Variety. Mixing up what you eat each time you snack can fill in common nutritional gaps. Having yogurt, a serving of fruit or some veggies can help get in the recommended intake of different nutrients a day.

Out of sight out of mind. Keeping junk food out of the house or hidden somewhere in your pantry can help minimize consumption. If fattening foods are kept out of sight you are more likely to not feel tempted and eat less of them. Have a bowl of fruit out on the counter and clear containers filled with healthy snacks like nuts and dried fruit in your kitchen. This way when you get an urge to snack you go for the healthy easily accessible options.

Fool your stomach. Eating foods that are filled with air or water allow you to feel full and satisfied. Cheese puffs, watermelon and soup allow for what seems to be a larger serving without all the calories.

Treat yourself. If there is something you are really craving have it as a snack earlier in the day and limit the portion. Sharing your craving also minimizes the calorie intake. By allowing yourself to indulge about once a week you are less likely to binge on foods you have been depriving yourself of.