‘Tis the season! The holidays are officially here. For some this brings joy and excitement. The holidays can be a loving and nurturing time to spend with family and friends. On the contrary, the holidays may bring fear and stress for others. The holidays can be a challenge for many to stay healthy and consistent with their habits. To make this your most healthy holiday yet, try applying some (or all!) of the following tips to your life this season:

1. Don’t skip meals – especially breakfast. Staying on a consistent schedule will help you to maintain even blood sugar levels and prevent binging later in the day.
2. Sleep – It improves everything. Good quality sleep is essential.
3. Don’t worry – Remember what the holiday is really about. Savor the days and be present in the moment.
4. Breathe – Find a quiet place. Breathe in for 5 counts – hold for 5 – breathe out for 5. Repeat and do this for several minutes. Notice how you feel. This helps to center yourself and calm your mind.
5. Drink plenty of water – Staying hydrated is key for reducing cravings and keeping you feeling full. Many will confuse hunger cravings with being thirsty.
6. Bring a dish – Check with the host of the party if they mind. Bring an option you feel good about indulging in.
7. Go easy on the alcohol – Many lose their inhibition with alcohol and the likelihood of sticking with a healthy plan diminishes. Your head and body will thank you the next day with avoidance.
8. Chat between bites – Remember that food is supposed to be accessory to the company (and not vice versa).
9. Wear something form-fitting – You are less likely to go for seconds if you are wearing a snug sweater (rather than a loose blouse).
10. It’s not all or nothing – Overeat at your first holiday party? That is no reason to give up on your health and wait until the new year to recommit. Forgive yourself and get in the mindset of nurturing your body.
11.  Travel healthy – Bring healthy snacks like nuts, fruit and rice cakes to keep you feeling satisfied on long trips.
12.  Plan activities that don’t revolve around food – Invite friends over to make wreaths, holiday cards or ornaments.
13.  Bring a jump rope – You only need a small space to get in a sweat-breaking workout.
14.  Get active as a family – Enroll the family in a 5K or play a game of pick-up football. Offer to take the family for a walk at the park.
15.  Meditate on your goals – You will be more likely to stick to a healthy plan if you get clear on your goals for the holidays.

We wish you a safe and healthy holiday this season.

© Integrative Nutrition

Posted on November 22, 2011 by Integrative Nutrition

Overeating on Thanksgiving is about as traditional as pumpkin pie. With all the wonderful thanksgiving meals to taste, chances are you’ll probably eat more calories than you normally would at a typical dinner. But what if you could turn your Thanksgiving meal into a healthier feast? With some simple substitutions, you can easily enjoy your favorite traditional dishes without increasing your waistline and cholesterol this season! These simple, yet delicious recipes will leave you satisfied, not stuffed, without the butter and cream that usually are apart of your Thanksgiving Day meal.

Brussel Sprouts with Shaved Almonds and Sage

In this elegant and easy dish, brussel sprouts and almonds are paired to cut out the saturated fat found in the traditional recipe for brussel sprouts with prosciutto.

INGREDIENTS

• 2 pounds Brussels sprouts, trimmed and halved
• 1 tablespoon butter
• 1 tablespoon extra-virgin olive oil
• 3 tablespoons reduced-sodium chicken broth
• 3/4 cup shaved almonds
• 2 teaspoons chopped fresh sage
• 1/2 teaspoon salt
• Freshly ground pepper to taste

PREPARATION

1. Bring a large saucepan of water to a boil. Add Brussels sprouts and cook until bright green and just tender, 6 to 8 minutes. Drain well.
2. Melt butter with oil and broth in a large skillet over medium heat. Add Brussels sprouts, chestnuts and sage and cook, stirring often, until heated through, 2 to 4 minutes. Season with salt and pepper. Serve warm or at room temperature.

Adapted from www.eatingwell.com

Guiltless Pumpkin AND Whipped Cream

Rethink your pie crust! Interestingly, most of the fat from holiday pies comes from the crust. In this recipe, gingersnap cookies and canola oil are used to substitute butter and shortening found in store bought pastry crust. Instead of heavy cream or whole milk, this pie delivers a creamy rich dessert by combining pureed pumpkin and low fat ice cream. Try this “untraditional” version of pumpkin pie to shave off extra calories, fat, and sugar in your end of the meal treat!

INGREDIENTS
CRUST

• 30 small gingersnap cookies, (about 7 1/2 ounces)
• 2 tablespoons raisins
• 1 tablespoon canola oil

FILLING

• 1 cup canned pumpkin puree
• 1/3 cup packed brown sugar
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon freshly grated nutmeg
• 2 pints (4 cups) frozen low-fat vanilla ice cream, softened

PREPARATION

Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan with cooking spray.

To prepare crust: Combine gingersnaps and raisins in a food processor and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pan.

Bake the crust until set, about 10 minutes. Transfer to a wire rack to cool completely.

To prepare filling: Combine pumpkin, sugar, cinnamon, ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crust. Freeze until firm, at least 2 hours. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.

Adapted from www.eatingwell.com

GRAVY MAKE OVER

There is no need to add fat to gravy, with a little bit of citrus; you can brighten up the flavor of your traditional gravy while lightening it in fat. How you may ask? Add lemon! Yes, add Meyer lemon for a new perky citrus flavor to your dishes.

INGREDIENTS

TURKEY GIBLET STOCK

• Neck and giblets (except liver) from a 10- to 12-pound turkey
• 6 cups water
• 1 medium onion, peeled and quartered
• 1 medium carrot, chopped
• 1 stalk celery, chopped
• 1 bay leaf
• 1 sprig fresh thyme
• 1 teaspoon whole black peppercorns

GRAVY

• 1/4 cup all-purpose flour
• 1 cup dry white wine
• 2 tablespoons Meyer lemon juice or 4 teaspoons lemon juice plus 2 teaspoons orange juice
• 1/4 teaspoon salt
• Freshly ground pepper to taste

PREPARATION

To prepare stock: Combine turkey neck and giblets, water, onion, carrot and celery in a large saucepan; bring to a boil. Add bay leaf, thyme and peppercorns. Reduce heat and simmer, skimming and discarding any foam, for 1 hour. Strain stock through a fine-mesh sieve into a medium bowl and let cool. Discard solids. If necessary, add enough water (or reduced-sodium chicken broth) to measure 4 cups stock.

To prepare gravy: Remove the turkey from the roasting pan. Skim off any visible fat from the pan juices.
Whisk 1/2 cup of the stock and flour in a small bowl until smooth; set aside.

Set the roasting pan over two burners on medium heat. Add wine; bring to a boil and cook, scraping up the browned bits, until the liquid is reduced by about half, 2 to 4 minutes. Add the remaining 3 1/2 cups stock. Increase heat to medium-high; return to a boil, stirring often. Boil until the liquid is reduced by about half, 6 to 8 minutes.

Whisk the reserved flour-stock mixture and add to the pan, whisking constantly, until the gravy thickens, 1 to 3 minutes. Stir in lemon juice (or lemon and orange juices). Remove from the heat and pour the gravy through a fine sieve into a large measuring cup. (Discard the solids.) Season with salt and pepper.

Adapted from www.eatingwell.com

The Sweetest Potato Casserole

Bursting with Vitamin A and C this dish definitely does not skimp on nutrients or flavor. In this rendition of your classic sweet potato casserole, sweet meringue replaces the heavy amount of sugar found in its traditional counterpart, marshmellow.

INGREDIENTS

SWEET POTATO CASSEROLE

• 2 1/2 pounds sweet potatoes (about 3 medium), peeled and cut into 2-inch chunks
• 2 large eggs
• 2 tablespoons brown sugar
• 1/4 teaspoon ground cinnamon
• 1 tablespoon canola oil
• 1 cup low-fat evaporated milk
• 1 teaspoon vanilla extract
• 1/2 teaspoon salt
• 1 8-ounce can of crushed pineapple, undrained
• 1/2 cup chopped pecans, toasted

MERINGUE TOPPING

• 4 teaspoons dried egg whites or 2 large pasteurized egg whites, at room temperature
• 1/4 cup granulated sugar

PREPARATION

Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Reduce heat to a simmer and cook until tender, 10 to 15 minutes. Drain well and transfer to a food processor. Process until smooth.

Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) broiler-safe baking dish with cooking spray.

Whisk whole eggs, brown sugar, cinnamon, oil, evaporated milk, vanilla and salt in a large bowl until smooth. Add the sweet potato; whisk until smooth. Stir in pineapple and its juice. Spread the mixture in the prepared baking dish. Sprinkle with pecans.

Bake the casserole until heated through and the edges are bubbling, 35 to 45 minutes. Set aside while you make the topping.

To prepare meringue topping: Position rack in top third of oven; preheat broiler. Beat egg whites in a medium bowl with an electric mixer at high speed until soft peaks form. Beat in granulated sugar in a slow, steady stream. Continue beating until stiff peaks form.

Spoon the meringue into a gallon-size sealable bag. Seal the bag, pressing out as much air as possible. Cut a 1/2-inch hole in one corner. Pipe the meringue onto the casserole, making marshmallow-size dots. (Alternatively, use a pastry bag fitted with a 1/2-inch tip or spread the meringue over the casserole as if you were frosting a cake.) Broil until lightly browned, watching carefully to prevent burning, 30 to 90 seconds.

Adapted from www.eatingwell.com

With the rise of obesity rates here in the United States, the role of fats has become a hot topic. We all recognize fat as having a bad reputation in the “dieting world”, but fat is actually vital to the functioning of our bodies. In fact, some vitamins need fat to be absorbed in our bodies, such as Vitamins A, D, E, and K. Adipose tissue (stored fat) provides cushion and insulation for internal organs and is the body’s largest reserve of stored energy, which is needed for long endurance activity.

The different types of fats can be confusing, but these are the main types you should pay attention to: saturated, unsaturated, and trans.  Each type of fat has important effects on the body and can be found within different food sources.

Saturated: This type of fat is usually found in animal-based products and is generally solid at room temperature.  This type of fat tends to be harmful because it can increase bad cholesterol (LDL) and it also increases total cholesterol; which is associated with increased risk for heart disease and atherosclerosis. Examples of foods with saturated fat present are butter, shortening, meat, and cheese products.

Unsaturated: There are two types of unsaturated fats, monounsaturated and polyunsaturated.  Both of these are generally found to be in a liquid state at room temperature.  These are the types of fats that are considered “good” for the body in moderate amounts because they can decrease total cholesterol levels and also help to sustain hunger.  Foods with high amounts of monounsaturated fats are olives, avocados, olive oil, fish and nuts. Polyunsaturated fats are found in sunflower, canola and soybean oils.

Trans:  Trans fatty acids are created (naturally or man-made) when an unsaturated fat is made into a solid. These fats, like saturated fat, should be limited because they increase cholesterol levels and the risk of heart disease. These fats have been shown to increase bad cholesterol, LDL, while decreasing the good cholesterol, HDL. Trans fats are found in store bought pastries and cookies, frozen entrees, foods with partially or fully hydrogenated oils (look at ingredient lists), packaged foods such as cake mixes. Bisquick, and fast food.

Tips to manage dietary fats:

• Purchase low-fat or fat-free dairy products
• Choose leaner meats such as skinless chicken breast, fish, or ground turkey
• Trade processed foods for whole and fresh foods
• Cook with canola or olive oil instead of butter or margarine
• Eat nuts, avocados, and fish for a dose of healthy fats

Meatless Mondays: Make your Monday’s Healthy and Hearty with these Meatless Recipe Ideas!

VEGETARIANISM: The practice of abstaining from the consumption of meat, with or without the use of other animal derivates, such as dairy products or eggs. Thanks to the abundance of scientific research, we now know that a plant-based diet significantly reduces the risk of chronic diseases such as obesity, heart disease, high blood pressure, cancer and diabetes. While meaty meals can be delicious, they can also be high in saturated fat; which is the leading dietary contributor to atherosclerosis and heart disease. Now that fall is here, there are numerous vegetarian-friendly dishes that incorporate flavorful and budget friendly seasonal produce. Try these four meatless recipes for a healthy start to your week!

1. Harvest Vegetable Shepherd’s Pie with Mashed Yams
2. Whole Grain Mini Pizzas
3. One Pot Chili Casserole
4. Tofu Fajitas

Remember, by omitting meat from your dietary intake at least one day per week you can reduce your risk to preventable conditions. Listed below are few out of many reasons why to increase vegetarian meal options intake your weekly eating routines.

Health Benefits of Vegetarianism:

LIMIT CANCER RISK: An abundant amount of studies suggest that diets high in fruits and vegetables may reduce cancer risk. Both daily red and processed meat consumption are associated with higher incidences of colon cancer.

REDUCE HEART DISEASE: Recent data from a Harvard University study found that replacing saturated fat-rich foods (i.e., meat and full fat dairy products) with foods that are rich in polyunsaturated fat (i.e., canola and olive oils, nuts and seeds) reduces the risk of heart disease by 19%

COMBAT DIABETES: Research suggests that higher consumption of red and processed meat increase the risk of type 2 diabetes due to increased waist circumference, weight, and BMI; all associated risk factors of type 2 diabetes.

CURB OBESITY: People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A recent study from Imperial College London also found that reducing overall meat consumption can prevent long-term weight gain.

LIVE LONGER: Red and processed meat consumption is associated with increases in total mortality, cancer mortality and cardiovascular disease mortality.

IMPROVE YOUR DIET. Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.

If you aren’t sold on the healthy lifestyle of consuming more fruits, vegetables, and whole grains, check out the documentaries “Forks over Knives”, “Vegucated”, and “Food Inc”.

Recipes for ”Meatless Monday”

1. Harvest Vegetable Shepherd’s Pie with Mashed Yams
2. Whole Grain Mini Pizzas
3. Macaroni and Trees
4. One Pot Chili Casserole
5. Tofu Fajitas

Harvest Vegetable Shepherd’s Pie with Mashed Yams (Serves 6)

Ingredients:

• 2 tablespoons canola oil
• 1 pound tempeh, crumbled
• 1 cup chopped carrots
• 1 cup chopped yellow onions
• 1 pound new potatoes, peeled and chopped
• 3 cups vegetable broth
• 3 tablespoons tamari or soy sauce
• 1/2 teaspoon finely chopped thyme
• 1/2 cup frozen corn kernels, thawed
• 1/2 cup frozen peas, thawed
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon cornstarch
• 1 1/2 teaspoon chopped sage
• 4 cups mashed cooked yams
• ½ cup sliced almonds

Method:

Preheat oven to 350 degrees

Heat oil over in a large skillet over medium high heat. Add tempeh, carrots, and onions and cook until onions are translucent, 3 to 5 minutes. Add potatoes, broth, tamari, and thyme and simmer until potatoes are just tender, 15 to 20 minutes. Stir in corn, peas, salt, and pepper and bring to a simmer. Combine the cornstarch in a small bowl with 1/4 cup water, mix until smooth, and add slurry to simmering vegetables, stirring constantly. Stir in sage. 

Transfer potato mixture to a 9-inch pie plate or oven proof casserole dish. Top with yams and spread out evenly. Sprinkle with almonds and bake until the yams and almonds are golden brown and the filling is bubbling, 25 to 30 minutes.

Whole Grain Mini Pizzas (Serves 2)

Ingredients:

• 2 cups packed chopped raw spinach or kale leaves
• 1/2 cup walnuts
• 2 tablespoons nutritional yeast
• 1 tablespoon lemon juice
• 1 clove garlic
• 1/4 teaspoon freshly ground black pepper
• 4 sprouted 100% whole grain English muffins, split
• 4 ounces sliced button or cremini mushrooms
• 2 plum tomatoes, seeded and chopped
• 1/2 cup shredded part-skim mozzarella cheese

Method:

Preheat oven to 425°F. Place kale, walnuts, yeast, lemon juice, 2 tablespoons water, garlic and pepper in the bowl of a food processor and pulse until you have a coarse paste. Arrange muffin halves on a large baking sheet. Spread kale pesto on muffins and top with mushrooms, tomatoes and cheese. Bake until muffins are crisp and cheese is melted, 20 to 25 minutes.

One Pot Chili Casserole (Serves 4)

Ingredients:

• Olive oil for coating baking dish
• 1 pound cornbread
• 1 can (15 ounces) vegetarian bean chili
• 1 can (15 ounces) kidney or black beans, drained
• 1 jar (12.5 ounces) medium salsa
• 1 1/2 cup reduced fat shredded Monterey Jack & Cheddar cheese
• 3 scallions, sliced

Methods:

Preheat oven to 350°F. Coat the inside of a 9-inch square baking dish with olive oil. Crumble half of the cornbread into the baking dish. In a large bowl, combine the chili, beans and salsa. Spoon the chili mixture evenly over the cornbread. Crumble the remaining cornbread over the chili mixture. Sprinkle the top with shredded cheese. Bake in the top third of the oven for 30 minutes, until cheese is melted and top is golden brown. Allow to sit 5 to 10 minutes before serving. Sprinkle sliced scallions on top and serve with a spinach salad.

Tofu Fajitas

Ingredients:

• 1 pound extra-firm tofu
• lime, Juice of
• 1 tablespoon ground cumin
• Salt to taste
• pinch of cayenne pepper
• 1 large red onion, thinly sliced
• green bell pepper, cored, seeded and sliced
• red bell pepper, cored, seeded and sliced
• 1 tablespoon expeller pressed canola or peanut oil, divided
• 4 large whole wheat, spelt or corn tortillas, warmed
• 1 avocado, peeled and diced
• 1/2 cup cilantro, chopped
• Salsa

Methods:

Firmly press tofu between layers of paper towels to remove as much liquid as possible, then cut into 2-inch x 1/2-inch strips and transfer to a wide, shallow dish. Mix lime juice, cumin, salt and cayenne in a small bowl and pour half of the mixture over the tofu. Toss gently to coat all over, cover and refrigerate for 20 minutes, or overnight. Put onions, peppers and remaining lime juice mixture into a large bowl, toss well, cover and refrigerate for 20 minutes.

Heat 1/2 tablespoon of the oil in a large nonstick skillet over high heat. Add tofu and stir-fry until browned on all sides; transfer to a plate. Add remaining 1/2 tablespoon oil to skillet, add peppers and onions and stir-fry over high heat until browned and fragrant. Add tofu back to the skillet and mix to combine it with the peppers and onions.

Assemble tacos by filling each warm tortilla with the tofu mixture, avocados, cilantro and salsa. Serve immediately.

Food cravings are a natural part of our everyday life. Many people confuse cravings to be a sign of weakness and subsequently get discouraged with their health and nutrition goals. However, most people should realize that food cravings are an indication of what the body may need or be lacking. Individuals are more likely to have stronger swings in cravings if the body’s messages are ignored for a longer period of time. Instead of feeling like a failure or getting upset regarding a particular craving, it is recommended to discover if there is a way to choose a healthier alternative as an option. Also, crowding out the diet with more nutritious food can help to alleviate some of the cravings. Too many are focused on what they “can’t have” instead of focusing on what they know they can! The good news is that there is an abundance of healthy foods you can incorporate into your diet that will satisfy specific food cravings.

Here are some tips regarding some common food cravings:

Sweet Cravings

Sugar cravings are as natural as our need for air. Refined (or processed) sugar is highly addictive and our bodies can become dependent on it. The good news is that you can reduce and/or eliminate the addiction. There are many healthy alternatives to common selections. Try to find a milder and less extreme version of the food. For example, you can add rice syrup to a rice cake and knock out a sweet craving for cookies or cake. Incorporating more sweet vegetables such as sweet potatoes, corn, beets, squash and carrots helps to reduce sugar cravings as well. Another tip to help satisfy your sweet cravings is to use natural sweeteners instead of sugar substitutes/sugar alcohols.

Bitter Cravings

Healthy bitter foods can enhance digestion. Most people will satisfy bitter cravings by drinking coffee and dark beer. Unfortunately coffee and dark beer can deplete nutrients from the body. However, dark leafy greens such as dandelion, mustard greens, kale, collards and arugula help to satisfy bitter cravings.

Salt Cravings

A salt craving could indicate a mineral deficiency. Salts originate from the sea and contain natural and healthy minerals. Natural sea salt contains 60 different vitamins, enzymes and proteins. Common table salt is refined and stripped of many of these minerals. Vegetables (especially leafy greens) are very high in minerals. Also, try incorporating a high quality sea salt into your cooking and incorporate more sea vegetables. Sea vegetables have a naturally salty flavor and are high in minerals.

Spicy Cravings

Spicy cravings can occur when someone eats food that is lacking in vitality, energy and aliveness. One suggestion is to try a bowl of soba noodles mixed with green vegetables and a nice marinara sauce with oregano, basil, red pepper flakes, onion, garlic and celery. You can also incorporate ground cayenne pepper, hot pepper sesame oil, or chopped jalapeno peppers into the diet.

Pungent Cravings

If you are craving for a heavy or saucy food it may be your body asking for the healing properties of pungent flavors. Try grating fresh ginger on your vegetables or in your soup. Other foods to incorporate include cayenne, scallions, onions, leeks, garlic and pepper.

Our bodies send us signals everyday to help us move towards the food and lifestyle we need. Learning to deconstruct one’s food cravings will help to reclaim a sense of balance and harmony. To learn more about how to manage food cravings, schedule a nutrition visit today!

© 2011 Integrative Nutrition

“Which food is a healthier choice” is a common question people may find asking him or herself on a daily basis. Deciding whether or not a food is healthy can be difficult, especially if both foods have similar components. For instance, Greek and regular yogurt are both very popular dairy products full of calcium and protein; but which is the better choice?

For the last five years, Greek yogurt has become the rage! It is estimated that 30% of Americans are now eating Greek yogurt on a daily basis. So, why should you try it?

Taste, is the defining characteristic of Greek yogurt. Tangier, creamier, and less sweet, are the best words to describe the taste of Greek yogurt compared to regular yogurt. Due to the processing of Greek yogurt, much of the whey, lactulose, and sugar are removed, which aid to its thick consistency. If you’re looking for a creamier and full flavored addition to your breakfast, Greek yogurt is the way to go.

Aside from a taste difference, Greek yogurt contains almost double the amount of protein than its regular counterpart. In just 6 ounces, Greek yogurt has about 15-20 grams of protein versus the 9 grams of protein that regular yogurt provides; thus dramatically aiding in weight loss and hunger satiety.

Choosing Greek is also a smart choice for low carbohydrate dieters. By choosing low-fat or non-fat plain Greek yogurt, you can slash almost half the carbohydrates as the regular kind; 5-8 grams per serving compared to 13-17. Whether you choose Greek or regular, be sure to select plain low-fat or non-fat versions over flavored varieties; these have less added sugar!

Watching sodium content? With only 50mg per 6 oz serving, Greek yogurt contains almost half the amount of sodium found in regular yogurt. Watching the sodium content in food products is an important factor to help prevent against high blood pressure and other heart disease related risk factors.

Greek yogurt is considered to be a high source of calcium, containing 20% of the federal governments recommended daily amount. By consuming at least 6 ounces of Greek yogurt a day, you can increase the health of your teeth and bones significantly.

Lastly, the versatility of Greek yogurt in the kitchen is endless. Try mixing its richness with different herbs and seasoning to create a unique dip for veggies and pita chips. Greek yogurt can also be used as a mayonnaise substitute while making various chicken, tuna, potato, and egg salads. Also, try substituting oil or butter in a baking recipe with Greek yogurt to reduce the amount of calories and fat in your favorite recipes.

*Keep in mind, when choosing yogurt, whether Greek or regular, both types can be included in a healthy lifestyle. The key is sticking to plain, non- fat or low- fat versions that contain less 12 grams of sugar per serving!