Health Check November 2012

Healthy Holiday Choices

by Misty Cruse, Director of Marketing and Communications

For many, one of the things most looked forward to during the holidays is food.

Whether it’s foods high in sugar like cakes, pies or cookies, or those high in saturated fat like gravies, dressings and casseroles, all have something in common - they’re hard on your body! While holiday food in moderation is not your enemy, the word moderation is the key to success. Here are a few practical tips to keep in mind as you plan your holiday meal.

• Don’t skip meals to save calories – While this may seem like a good solution, you’ll likely consume more calories at the next meal as a result. Instead, have a healthy breakfast and snack before your dinner. Also try drinking eight to 12 ounces of cold water prior to your meal. Studies show that cold water boosts metabolism and helps you to feel full faster.
• Don’t take a holiday from exercise – Thanksgiving is a great time to start a healthy family tradition. If you’re going to indulge with food later, consider indulging your active side that morning with one of the many 5 or 10k’s in the area. You can view a list of local races at http://www.rivercityraces.com. This will boost both your mood and your metabolism while helping you avoid some food guilt over the extra helping of mashed potatoes or slice of pumpkin pie.
• Limit your “bad” foods – Why does it seem the foods you love the most at Thanksgiving are the ones that are the worst? Stuffing anyone … According to the Mayo Clinic’s Healthy Eating blog you should “keep it fresh.” Make an effort to fill up on foods that are lower in fat and calories and have some nutritional value, think fresh fruit, veggies and whole grains.
• Use healthier cooking methods – Do your relatives a favor and make a few healthy changes to the dish you bring to the table. The American Heart Association offers several suggestions for healthier cooking, including choosing white meat over dark meat; using egg whites instead of egg yolks (you can substitute two egg whites for each egg yolk); using low fat or fat free dairy products, and using and preparing foods that contain little or no salt.
• Focus on the time with family and friends – Instead of making food the main event, make the time with friends and family the focus of the holidays. This shift in focus won’t leave you with food guilt the next day.

Healthy Switch – Sweet Potato Casserole with Meringue Topping

Sweet potato casserole … one of the Thanksgiving favorites. However all the butter, sugar and marshmallow topping is not necessarily on the healthy eating list. The recipe below gives you a healthy twist on one of your favorites. You can sacrifice the guilt instead of the casserole.

Ingredients

3 1/2 pounds sweet potatoes, peeled and sliced into 1 inch chunks

1/3 cup honey

1 large egg

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/2 teaspoon salt

1 large egg white

1/4 teaspoon cream of tartar

1/4 cup superfine sugar

Instructions

1. Preheat oven to 350°F. Spray an 8 x 8-inch casserole dish with cooking spray.
2. Place sweet potatoes in a large steamer basket fitted over a pot of boiling water. Cover and steam until tender, 20 to 25 minutes. Transfer sweet potatoes to a large bowl and allow to cool slightly. Add honey, egg, cinnamon, nutmeg and salt and whip using an electric mixer. Spread sweet potato mixture into the prepared dish.
3. In a small bowl, using the electric mixer, beat together the egg white and cream of tartar until foamy. Add sugar, 1 tablespoon at a time, beating for about 10 seconds between each addition. Then continue to whip until stiff peaks are formed and the mixture is glossy and smooth, 4 to 5 minutes. Using a pastry bag or a plastic bag with the corner snipped off, pipe 1-inch dollops on top of the casserole. Bake until the meringue is browned on top and the casserole is warmed through, 40 to 45 minutes. Serves 8
Per Serving (3/4 cup): 150 calories, 1g fat, 3g prot., 36g carb, 3g fiber, 25mg chol., 190mg sodium.

Read more: http://spryliving.com/recipes/sweet-potato-casserole-with-meringue-topping/#ixzz2BxlRQLmw