Happy Holidays!

"May your walls know joy; May every room hold laughter and every window open to great possibility." ~Maryanne Radmacher-Hershey

As we rush around to either finish our last minute holiday preparations or are on the road going to visit family and friends, I wanted to wish you all a healthy and happy holiday.  Sometimes the meaning of the holidays seems to get lost in the stress of the crowded shopping malls or trying to navigate December's bad weather and congested traffic.  It's easy to lose perspective, especially when our holidays don't reflect the sanitized and idealized versions presented in commericals and on TV. 

My wish for you is that you find joy this holiday season.  May you discover joy in spending time with family and friends, joy in slowing down and savoring the special foods of the season, and the joy of living in the present moment no matter what challenges you may be faced with.  

Happy Holidays!

With the holidays upon us, our company has arrived and more than doubled the normal size of our household. Nowhere is this more evident than at the grocery store. Making sure the house is stocked with everything we need has sent me to the grocery store three times just in the past two days and yes, I'm planning to make another trip today. As soon as I return from the grocery store, new needs suddenly emerge and I start making my next list. I'm sure any mothers of teenage boys who are reading this are laughing at my "amateur" status thinking that this is their life everyday.

Even with the many trips to the grocery store, I really enjoy having company, especially at mealtime, because it causes me to slow down and enjoy the moment. In the typical business of day-to-day life, eating tends to be more functional. It is often a short break to quickly eat something and then get back to the task at hand. The holidays inspire me to create a more special eating experience - from fancy table decorations to meals that require extra preparation time and care. Instead of bolting down our food while working on the computer or watching TV, the holidays inspire us to be really present for the meal, sitting at the dining room table, enjoying hearing about our guests lives while also laughing as we reminisce about the past. It is a good reminder that food is not only nourishment for the body but also for the mind and spirit.

I wish you all happiness, health, and a mindful holiday season!

Healthy Holiday Gift Ideas

Stumped about what to get that special someone for the holidays? Here are some suggestions for gifts to support a healthy lifestyle.

Tea

Tea offers many health benefits. Its high level of antioxidants help reduce the risk of many types of cancer. It also contains polyphenols, which are thought to help inhibit the absorption of cholesterol into the blood stream and help prevent the formation of blood clots. Tea is also calorie-free if no extra milk or sugar is added.

Teavana has a great website and retail stores throughout the U.S. It offers a huge variety of loose leaf teas and well as interesting mugs, teapots, and tea infusers.

This is one of my favorite Teavana tea infusers ($17.99). Just put in your leaves and hot water and let steep. Then place the infuser on top of your favorite mug. The tea drains out of the bottom as the cup depresses a lever. It's so cool!

Pair this gift with one of Teavana's sturdy glass mugs ($8.99). The tea infuser fits perfectly on this mug. Each mug also has an inspiration saying




Overwhelmed by the variety of teas to choose from? Here are some of my favorites to consider:

• Spice of Life White Tea - White tea filled with zesty orange, coriander, pistachios, almonds and a pinch of red pepper.
• ChocoNut Green Tea - Green tea with bits of chocolate and almonds, pistachio nuts, and macadamia nut pieces.
• Masala Chai Black Tea - Make your own chai tea latte and save calories by adding some light milk and a little bit of your favorite sweetener.
• Tranquil Dream (Night Night) Herbal Tea - the name of this tea says it all. This caffeine-free tea is reccomended for those who like chamomile and need help relaxing before going to sleep.
• MatéVana Herbal Tea - Trying to kick the coffee habit? This is a great herbal tea for coffee lovers that still gives you a jolt of energy without the jitters. Trying to cut back on calories? This tea might help since it helps to curb hunger.

Food Tees
Make a statement with these funny food tees. Just chillin? Say it with your t-shirt by picking the veggin' graphic. Not a fan of t-shirts? Then have it printed on a sweatshirt, apron, or bag.

Popcorn Popper

Tired of burnt microwave popcorn? Worried about all the additives and preservatives as well? Then go "Old School" and invest in a popcorn popper. Popcorn is actually a whole grain and is a very healthy snack - as long as you're not adding tons of butter and salt. The Cuisinart popcorn popper (available at Crate and Barrel) is a bit pricey ($59.95) but has good consumer reviews and lets you make tasty popcorn with minimal oil.



Healthy French Fry Maker


Know someone who loves french fries but not the fat? Ready to splurge big this holiday season? The the new ActiFry Low Fat Multi Cooker by T-Fal($299.95) is the perfect gift for you. You can make 2 pounds of freshly cut fries using only 1 tablespoon of oil. This is a brand new gadget that just came out a few months ago.


Still not seeing that perfect gift? You could always buy your loved one a gift certificate to work with your favorite dietitian (Ahem - wink, wink, nudge, nudge). Just a helpful suggestion:)

Post-Thanksgiving Detox Diet

Did your Thanksgiving feast turn into a weekend of overeating? Then here are a few tips courtesy of fellow dietitian and author Dr. Jo to help get you back on track and navigate future holiday temptations:

• Break the fast. Skipping breakfast sounds like a good idea when you've overeaten the night before...but this only sets you up to continue this pattern of night snacking. Plus, breaking the night fast with breakfast helps to increase your metabolism!
  


• Power Up. Too many carbs during the day can cause a roller coaster reaction with your blood sugar - high, then low. That will make you feel sleepy. Add protein to your breakfast and lunch with soy protein, nuts, lean meats and cheese, eggs, and nonfat yogurt and milk.
  


• Assist Mother Nature's help. Fruits, vegetables and whole grains help to fill you up (with fewer calories than refined foods) - and help to keep you regular. Reach for 5-9 servings of fruits and vegetables a day, plus 3 servings of whole grains. Try a breakfast of oatmeal, non-fat milk, nuts - and a fresh orange. Add grilled chicken or salmon to your lunch salad. Then, snack on fruit between meals.
  


• What's in your mouth? If you find yourself tempted to keep eating past that comfortable feeling, pop some gum in your mouth. It may also help if you brush your teeth or sip on a cup of tea. Any of these can be a signal to STOP eating. See what works for you.
  


• Make it easy for you. It's hard to resist temptation when food is everywhere! Now's the time to empty your cupboards from anything that's tempting. That food gift basket? Give it to the homeless. That half a pie? If you've already had plenty and it's still "calling your name", trash it! And, if the break room at work is full of food...well, take a walk outside instead.
  


• "Waste" it or "Waist" it. Stop worrying about those starving kids in China or Africa or wherever Mom said they were! Overeating isn't going to help them! And, stop worrying about "wasting" food...if you eat it, it goes to your "waist." That extra food really does look better in the trash can than on your waist, doesn't it?
  


• Improve your mood - and your willpower. The holidays are supposed to be happy, but oftentimes it stirs up negative emotions instead. Exercise (even walking) has been shown to help people feel better. And, it's also a good way to make you feel strong - in body - and with temptations all around.

A Healthier Halloween While Supporting the Troops

Happy Halloween! We have now officially entered what I like to call "The Eating Season." It starts with Halloween and continues through the holiday season until at least Super Bowl Sunday and often even into Valentine's Day. Enjoy yourself tonight and indulge in some Halloween treats. Having fun with food and friends is all part of healthy eating. Just make sure that tonight's party doesn't continue for the rest of the week. Focus on the 90/10 rule - 90% of the time be consistent and more targeted with healthy choices while having fun 10% of the time. For example, if you eat 3 meals and 2 snacks daily, seven days a week, that would total 35 meals and snacks. So having fun about 10% of the time would mean that you might make a more fun choice for about 3-4 of those meals or snacks. Just keep in mind portion sizes. A "fun" snack might be having 1-2 cookies but not the entire package.

In a quest to stay on track, many people remove temptation from their house by bringing that excess Halloween candy to work. Another suggestion is to send it to Boatsie's Boxes - a non-profit, charitable organization dedicated to supporting our troops. Items, such as candy, can be sent to the address listed in the following link:

http://www.boatsie.com/contactdonationinformation.html

Not overrun by Halloween candy? Here is the link to the list of other items needed:

http://www.boatsie.com/itemsneeded.html

Make a comment and let me know if you have other creative ideas for that extra Halloween candy.