Health for Body Mind and Soul

How to avoid post holiday remorse? The answer is found in colorful, guilt-free holiday eating. This is the time of the year when almost everyone starts thinking about, planning for, and preparing a host of favorite foods, sweets and drinks. This is also the time of the year when most healthy lifestyle practices get derailed. But, it does not have to happen with a little bit of planning ahead of the parties, luncheons, and dinners.

The key to guilt-free holiday eating is choice. Start with the plate size. Think small, and choose a smaller plate (8 inches versus 10 inches or larger). If food is being served buffet-style take small servings. Choose the healthier foods, with little or no sauce or dressings. Choose the most colorful foods. Fill at least half of your plate with a variety of raw and or cooked vegetables. The more colorful the vegetables the more health giving antioxidants and phytochemicals they contain.

A typical traditional Christmas meal which includes sweet potatoes, squash, brussels sprouts, cauliflower, broccoli, green beans, peas or corn; cranberries; whole grain rice or pasta; and a whole grain entree. These foods are rich in dietary fiber, beta carotene, vitamin A and C, manganese, protein and potassium. Desserts are always a temptation but moderation is the key. Small portion sizes will again be helpful. For pies consider eating filling and avoid or eat a small amount of the crusts, or choose fresh fruits. Although healthy, limit the amount of nuts consumed, and watch out for the chips and dips – choose salsa over the more calorie-dense dips.

Holiday drinking can also pack on the calories. Try a variety of flavored sparkling waters garnished with citrus or other fruits. Avoid alcoholic beverages. Try experimenting with non-alcoholic cocktail/mocktail alternatives like this one from the American Institute for Cancer Research:

Pomegranate-Apricot Sparkler
3 cups cold pomegranate juice
3 cups apricot nectar
2 cups lime-flavored seltzer
1 fresh lime thinly sliced

Combine pomegranate juice, apricot nectar, and seltzer in a punch bowl. Garnish with slices of lime. Serve over crushed ice.

Athens Mocktail (LLBO)

Fill a highball glass with ice. Add 2 oz. apple juice, 2 oz. limeade and 3 oz. orange juice. Stir to mix. Garnish with a lime wedge.

The plate and glasses are set before you. What you choose to put on your plate, and pour into your glass will determine how guilt-free you will feel after the holiday festivities are over. Choose health!

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