Holiday Dessert Survival Tips

Holiday Dessert Survival Tips

So, how can we eat those delicious Christmas desserts scattered around the family dining table without feeling guilty? Trust me, I know it’s tempting…we have all been there. Here are some friendly tips on how to survive the holiday dessert temptations with a recipe to make your own guilt-free dessert!

1.) Make sure to keep up with your daily exercise routine. The cold weather is not an excuse to stay in all day by the fireplace and drink hot chocolate. You are more than welcome to do that AFTER your daily exercise. Think of it as a reward. If the weather is absolutely awful, there are always indoor exercises that can make you break a sweat. If you have stairs in the house, climb up and down them a few times or jog up and down the last step. This way, you will include the cardio portion of your workout. If you don’t have weights, use canned foods or milk jugs to lift weights.

2.) If you are hosting the Christmas party at your house, don’t be tempted to eat all the food and desserts you make. Make your food items and store it away. If you see it out, you will mindlessly snack on it every chance you get. Also, if yourself or family members have health concerns, do your research online to find substitutes to make your desserts low cholesterol, low fat, or even sugar free. This will make it a healthier option for you and the family.

3.) Remember to keep your portions under control. Who said you should avoid the temptation to eat ANY desserts at a Christmas party?? A small piece of cake or a mini slice of pie is completely okay. It is Christmas after all right? However, keep your portions under control and don’t go overboard with a large piece of each dessert item at the party.

4.) Holidays are not all about the food. Keep yourself busy with crafts and decorating the house with at home materials to avoid the temptation of eating all the time. If you are at the party and can’t get away from the food, suggest some games, like cards or board games, to get everyone involved and to keep you from snacking constantly.

5.) Last tip: Don’t forget to enjoy yourself!

Here is a recipe for Chocolate Cake that my family has used for many years. It’s simple to make and has zero cholesterol!

Ingredients

4 1/2 cups sifted all-purpose flour

3 cups white sugar

1 cup unsweetened cocoa powder (Remove this ingredient if you want Vanilla Cake)

1 cup vegetable oil

3 cups water

3 teaspoons baking soda

1/2 teaspoon salt

3 tablespoons vanilla extract

Directions

1. Preheat oven to 350 degrees F (175 degrees C), grease and flour a 9x13 inch pan.
2. In a large bowl, sift together flour, cocoa powder, soda and salt. Add sugar and mix together.
3. Add oil, water and vanilla and mix together.
4. Pour into a 9x13 inch pan. Bake at 350 degrees F (175 degrees C) for 1 hour or until toothpick inserted in center comes out clean.

What is smokeless tobacco?

Smokeless Tobacco Topics

What is smokeless tobacco?

Also called spit tobacco, chewing tobacco, chew, chaw, dip, plug, and probably a few other things. It comes in two forms: snuff and chewing tobacco.

Who chews?

As many as 20% of high school boys and 2% of high school girls use smokeless tobacco, according to the Centers for Disease Control and Prevention (CDC). Of the 12 to 14 million American users, one third are under age 21, and more than half of those developed the habit before they were 13. Peer pressure is just one of the reasons for starting the habit.

Dangers:

Just like smoking cigarettes, chewing smokeless tobacco can increase your risk for oral and esophageal cancers and can therefore increase your risk of dying from cancer . It's that simple, really. There's no such thing as a "safe" tobacco product.

Turkey Talk

Turkey Talk

by Roberta Duyff, MS RD FADA

It's nearly Thanksgiving and time to talk turkey — turkey safety, that is!

For your meal to bring only compliments, keep turkey flavorful and safe.

• Keep clean. Before and after handling raw turkey and its parts, always wash your hands in warm, soapy water. Keep your utensils and work surfaces clean, too.
• Thaw safely — in the fridge, on a clean tray, for 24 hours per 5 pounds of whole turkey, or in cold water that's changed every 30 minutes.
• Stuff with care. Cooking dressing separately is safest; fill the turkey cavity with onion or apples and herbs instead. If you prefer to stuff, fill the bird loosely just before roasting: ¾ cup stuffing per pound of turkey.
• Cook thoroughly in no less than a 325°F oven. (No partial precooking!) Use a meat thermometer to check for doneness: 180°F in the thickest part of the thigh muscle, not touching bone, and 165°F for the stuffing.
• Serve hot, and finish serving within two hours of roasting. Guests late? Keep cooked turkey hot in a 200°F oven, with the internal temperature at least 140°F.
• Store leftovers safely. First remove the stuffing and debone. Refrigerate shallow containers within two hours of cooking. Eat refrigerated leftover stuffing within two days and turkey within four days.

Turkey Talk

Turkey Talk

by Roberta Duyff, MS RD FADA

It's nearly Thanksgiving and time to talk turkey — turkey safety, that is!

For your meal to bring only compliments, keep turkey flavorful and safe.

• Keep clean. Before and after handling raw turkey and its parts, always wash your hands in warm, soapy water. Keep your utensils and work surfaces clean, too.
• Thaw safely — in the fridge, on a clean tray, for 24 hours per 5 pounds of whole turkey, or in cold water that's changed every 30 minutes.
• Stuff with care. Cooking dressing separately is safest; fill the turkey cavity with onion or apples and herbs instead. If you prefer to stuff, fill the bird loosely just before roasting: ¾ cup stuffing per pound of turkey.
• Cook thoroughly in no less than a 325°F oven. (No partial precooking!) Use a meat thermometer to check for doneness: 180°F in the thickest part of the thigh muscle, not touching bone, and 165°F for the stuffing.
• Serve hot, and finish serving within two hours of roasting. Guests late? Keep cooked turkey hot in a 200°F oven, with the internal temperature at least 140°F.
• Store leftovers safely. First remove the stuffing and debone. Refrigerate shallow containers within two hours of cooking. Eat refrigerated leftover stuffing within two days and turkey within four days.

Portion sizes: Do you know yours?

Portion sizes: Do you know yours?

Portion sizes can be hard to figure out especially when there are TV shows like “Man vs. Food” where Adam Richman, the show host, portrays a love affair with food. Not to say that we don’t love food but it can definitely be loved and controlled simultaneously. However, it’s hard to visualize what “3 oz of lean meat” looks like when you don’t have any measuring utensils with you! Luckily there is an easier way to remember what our portion sizes should be so we don’t go overboard.

Here are some tips to remember when figuring out how much to put on your plate:

• A Serving of vegetables or fruit:  A baseball or about the size of your fist
• A serving of cooked rice or pasta: A cupped handful
• This also is a good measure for a snack serving, such as chips or pretzels

• A serving of meat, fish or poultry: A deck of cards or the palm of your hand (not including your fingers!)
• Serving for peanut butter: One thumb is about 1 tablespoon
• Serving for cheese: About the size of four dice

Don’t forget about the condiments! The public usually forgets that eating a salad isn’t always healthy. You have to remember to control your portions or make a smarter choice with the salad dressings as well.

Also, make sure to visit the United State Department of Agriculture’s website www.choosemyplate.gov for more information on how to control portion sizes on your plate everyday (in English and Spanish)!

Having a Healthy, Germ Free Holiday Meal

Having a Healthy, Germ Free Holiday Meal

Quick Tips to Prevent Food Poisoning from your Holiday Turkey:
Plan ahead:

If you have purchased a frozen turkey, place the

turkey in its original package into a baking pan and place in the
fridge. Allow 24 hours of thawing time for every five pounds of
turkey (example: if your turkey weighs 10lbs, plan on two days
to defrost). If you won’t have room in the refrigerator, order a
fresh turkey the day before.

Use a thermometer:
Stuffing should be cooked outside of the

bird to allow it to reach the proper temperature. If you do place it in the turkey make sure it reaches 165°
F. The turkey needs to reach 180° F (inner thigh), 170° F (breast).

Large Party?
If you are making large batches of food ahead of time, use shallow

dishes to cool them down quickly and keep the fridge at the right temp – 40°F (see
food safety article on the Danger Zone and storage information).

Serving buffet style:
Place food in small portions on the platter (or place food platter with larger portions

on an ice bed). As food runs out, bring out more yummy food on a fresh plate (remember the two hour
rule too).

Brining the turkey:
This is a great way to have a moist turkey; make sure you place

the turkey in the solution in the fridge the day before (in other words, don’t have it sit
out on the counter otherwise you will be serving up brined germs).

Ready for leftovers on Friday?
Placed turkey slices, mashed potatoes, and other

side dishes in shallow airtight containers within an hour after cooking (no longer than
2 hours). Eat leftovers within the next three days. After that, it is time to toss it out
and get ready the next holiday.
Have a question on the Day of Thanks: call the USDA’s Meat and Poultry hotline:
(888) 674-6854 (special hours on holidays: 8:00 a.m. to 2:00 p.m., Eastern Time).




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GREAT REASONS TO STAY ACTIVE

GREAT REASONS TO STAY ACTIVE

Staying active is an important if you want to reduce your risk for cancer and other health problems such as obesity, diabetes, or heart disease.  Sometimes, though, it is hard to find the motivation to stay active.  Here's a list of reasons why YOU should stay active now and in the future.

ü To build muscles - maintain your muscle strength

ü To decrease your body fat

ü To build - and maintain - bone mass

ü To control your weight

ü To make your heart and lungs stronger

ü To be more flexible and able to move better

ü To have better concentration

ü To get over "the blues"

ü  To be more alert

ü To increase your self-confidence

ü To increase your energy level

ü To feel good about yourself

ü To have fun and be able to enjoy participating in activities

                    

Tips for Making Healthy Kids Food Choices When Eating

Try these these healthy deli or ethnic foods

Deli sndwiches:

1. Choose lean meats such as chicken breast, lean ham or roast beef, instead of salami or bacon

2. Ask for 100% whole wheat bread for sandwiches. Skip the higher fat, lower fiber croissants

and biscuits

3. Add low fat salad dressings instead of special sauces or mayonnaise

4. Choose baked chips or pretzels instead of regular potato chips

Mexican food:

1. Choose grilled soft tacos or burritos instead of a crispy shell or gordita-type burritos

2. Black beans are a better choice because they have less fat than refried beans

3. Ahhh, the Mexican condiments! Salsa is low in calories and fat and it makes a great

substitute for sour cream, guacamole and cheese

Asian food:

1. Steamed brown rice has more nutrients and less calories than fried rice

2. Stir fried, steamed, roasted or broiled dishes are healthier choices than battered or deep fried

3. Sauces such as low sodium soy sauce, rice wine vinegar, wasabi, or ginger are better choices

than sweet and sour sauce or coconut milk      

Tips for Making Healthy Kids Food Choices When Eating Out

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Healthy Halloween

Healthy Halloween—It doesn’t have to be so scary!

Halloween is traditionally a time for treats, and tricks—many of which may not be wholesome choices. With candy lurking behind every jack-o-lantern and cobweb, it can be easy to have a sugar overload. But good news! You can have your goodies and eat them, too!

§  Dark Chocolate Covered Raisins

§  100-calorie Packs

§  Mini bags of Popcorn

§  Pretzels

§  Fruit snacks—gummy treats, fruit leather, fruit juice boxes

§  Nuts

§  Dark Chocolate

§  Chocolate Chip Granola Bars

§  Raisins

§  Peanut Butter Crackers

§  Sugar-Free Gum

§  Temporary Tattoos

§  Plastic skeletons

§  Mini Cans of Playdoh

§  Stickers

§  Pencils or Pens

§  Halloween jewelry like spider or bug rings

§  Coloring books and crayons

§  Plastic whistles

§  Other Halloween trinkets

§  Brightly-colored toothbrushes

§  Halloween Plastic Cups

Here are some helpful tips for a healthy Halloween from the American Academy of Pediatrics (AAP)

§  A good meal prior to parties and trick-or-treating will discourage youngsters from filling up on Halloween treats.

§  Consider purchasing non-food treats for those who visit your home, such as coloring books or pens and pencils

§  Wait until children are home to sort and check treats

§  Try to ration treats for the days following Halloween

§  Though tampering is rare, a responsible adult should closely examine all treats and throw away any spoiled, unwrapped or suspicious items

One last healthful treat—a recipe for caramel apple dip. This yummy, sweet snack is an easier way to enjoy the flavors of fall than the classic, sticky-apple-on-a-stick treat. Enjoy this dip with sliced apples, pretzels, or whole-wheat crackers!

Choose juicy, firm apples to dip—and leave the skin on to retain all the wholesome fiber and nutrients!

Caramel Apple Dip Recipe

1 8 oz. package low-fat cream cheese (Neufchatel) or whipped cream cheese, at room temperature

1/4 cup non-fat vanilla yogurt

1/4 cup light brown sugar, packed

4 medium crisp and juicy eating apples (such as Granny Smith, Gala, or Golden Delicious) sliced with the skin on

Juice of one or two lemons

Directions:

Combine the cream cheese, yogurt and brown sugar in a small

mixing bowl and beat with an electric mixer until smooth.

     Refrigerate until ready to serve. Toss apple slices with lemon

     Juice to prevent browning. Serve dip with apple slices.

Makes 8 servings (2 tablespoons of the dip and half of an apple each)

Per serving: 141 calories, 7 g fat (4 g saturated fat), 22 mg cholesterol, 18 g carbohydrate, 2 g fiber, 3 g protein, 7% vitamin A, 5% vitamin C, 4% calcium, 2% iron

Source:  http://stephaniegallagher.suite101.com/caramel-apple-dip-a32062#ixzz1YsmhyiXI

 

Chef Solus’ Favorite Family Nutrition and Mealtime Tips

Chef Solus’ Favorite Family Nutrition and Mealtime Tips

Grocery shopping:

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Let the kids help put the fruit or vegetable into the grocery cart

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Teach them how fruits and vegetables gives us clues on how ripe they are

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bunch?”

Ask them “What is this banana telling us?” “Is it ready to eat yet?” “Should we pick that

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other

Teach kids to read food labels, as a great way to learn how some foods are better for you than

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Choose cereals with low or no added sugar

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Look for whole grain cereals and breads with at least 4 gram of fiber

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At Home:

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Let the kids help put away the fruits and vegetables

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Try to arrange the fruit bowl so you have many different colors showing- make it a game,

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Involve your child in cooking and preparing meals

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Limit the amount of added sugar in your child’s diet

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Cook with less fat—bake, roast, or poach foods instead of frying

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Mealtime:

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they need to listen and learn in school.

Make sure your child eats breakfast. Breakfast provides children with the energy

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Eat Together As a Family for at least one meal a day

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Set a regular time for family meals

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Actually, turn off the TV at mealtime so you can talk and share the events of the day

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fruit-flavored drinks

Serve water, low-fat milk or 100% fruit juice more often than sugar-sweetened sodas and

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Introduce new foods, vegetables and fruits at mealtime                                          

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Encourage your child to put a small quantity on their plate, even if they won’t eat it

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Don’t nag, its okay if they refuse initially, introduce the food again in a few weeks

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Demonstrate how delicious it is to taste that food

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Don’t get upset if they don’t like the food or meal, don’t take it personally

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color!)

Have a contest on which plate is the most colorful (fruits and vegetables in a rainbow of

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Try new recipes, often kids will try vegetables when mixed with other foods or special sauces

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Keep the salt shaker off the table

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Chef Solus’ Favorite Family Nutrition and Mealtime Tips

Visit www.ChefSolus.com for Free online nutrition games, healthy interactive tools, fun activities, and tips!

Copyright © Nourish Interactive, All Rights Reserved

Offer fresh fruit for dessert

Eat at the table since it is easier to talk with each other, rather than in front of the TV

Choose and prepare foods with less salt

Cooking Tips:

As they are putting away the fruits and vegetables, guess where they came from

Take an outing to a local farmers market to teach kids about where their food comes from