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Tips for enjoying a healthier holiday

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Editor
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(Family Features) The holidays bring lights, cheer, TV specials and treats – plenty of them. While it is tempting to eat all that gets placed in front of you, it isn’t worth the extra pounds you may gain during the holidays.

 

Here are some tips to balance healthy living with enjoying the holiday spirit:

 

Get in a festive mood with wintry activities. Bring the holidays to life by planning some fun seasonal activities with loved ones, such as ice skating, sledding, going to a tree farm to pick your tree, or decorating for the holidays. You will create some great memories with your favorite people, which is what the season is all about.

 

Share the joy. Sharing is encouraged when it comes to holiday deliveries loaded with carb-filled goodies. Instead of keeping temptations around your house, share them with your neighbors or coworkers along with a holiday card to spread the cheer.

 

Don’t drink your carbs. If you’re not careful with loaded winter beverages, you could derail your healthy eating efforts. Instead of hot chocolate, opt for peppermint tea or add peppermint extract to your coffee for some holiday flavor. This also applies to alcohol consumption – red wine or spirits with low-glycemic mixers are best.

 

Bake yummy low-carb goodies. This is a good approach both for sweets around the house and for attending a party. Your friends and family will love your thoughtful contribution and you get to enjoy a healthier holiday treat.

 

For example, bake a classic like the Holiday Cookies below from www.Atkins.com, where you can find many low-carb versions of your favorite holiday treats.

 

 

Holiday Cookies

Prep time: 25 minutes

Cooking time: 12 minutes

Makes: 24 servings

1          cup sifted soy flour

1          tablespoon baking soda

3          tablespoons granular sugar substitute (Sucralose)

4          ounces cream cheese

2          tablespoons unsalted butter

2          tablespoons sour cream

1          large egg

1          teaspoon vanilla extract

 

Preheat oven to 350°F. Line baking sheet with parchment paper and set aside.

 

In food processor, pulse soy flour, baking soda, sugar substitute, cream cheese and butter for 30 seconds, until texture resembles coarse meal.

 

In small bowl, mix together sour cream, egg and vanilla extract. Add sour cream mixture to soy mix mixture and pulse until just-combined, about 15 seconds. Chill in freezer 10 minutes or until firm.

 

Roll dough out between 2 sheets of plastic wrap or waxed paper to 1/8 thickness. Using cookie cutters, cut out dough in desired shapes. Arrange cookies on prepared baking sheet and bake cookies 10-12 minutes, until lightly golden. Allow to cool completely before decorating.

 

Nutritional information per serving:Net carbs: 1.4 g; Fiber: 0.3 g; Protein: 1.8 g; Fat: 3.7 g; Calories: 46.

 

 

Source: Atkins

Cure cravings with satisfying snacks

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Editor
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snack1(Family Features) When a snack attack hits you, your mood may influence the flavor you crave. Taking a more mindful approach will let you savor what you eat and give you a more satisfying snack experience.

 

Mindful eating is all about being more aware of what foods you choose – such as the connection to your senses and emotions.

 

Being more conscious of snacking habits can help you make smarter, well-balanced choices and be more intentional with your snacks to be sure you’re truly answering your craving.

 

Hone in on your senses of taste and touch with these ideas so you can sit down and savor your next snacking session:

 

Sweet

  • Enjoy the natural sweetness of fruit with a parfait by layering your favorite fruits with plain or vanilla yogurt and topping with a handful of granola.
  • Top a slice of banana bread with a smear of rich, creamy spreadable cheese, such as The Laughing Cow Creamy Swiss, and add a crunchy protein punch with walnuts.

 

Salty

  • Slice a potato in paper-thin pieces and bake in a single layer at 400°F for about 15 minutes, flipping half-way. Sprinkle with a dash of sea salt before serving either alone or with dip.
  • Jazz up plain popcorn with an assortment of lightly salted nuts and dried fruit.

 

Crunchy

  • Dip pretzel sticks in a light coating of melted chocolate (roll in crushed nuts while chocolate is still wet for extra crunch).
  • For a fresh take on traditional veggies, top mini bagels with a creamy sun-dried tomato and basil spread, such as the Creamy Mozzarella, Sun-Dried Tomato & Basil Flavor by The Laughing Cow, and add your favorite veggies (cherry tomatoes, roasted red pepper, mushrooms, etc.) for a delicious white pizza.

 

Creamy

  • Treat your taste buds with a richly flavored cheese spread, such as those available from The Laughing Cow, smeared over a thinly sliced baguette or multi-grain muffin.
  • Mash an avocado with a dash of salt, pepper and garlic; add a squeeze of lime juice and some diced tomatoes for an instant guacamole dip to enjoy with corn chips or tortilla wedges.

 

For more satisfying snack suggestions, visit www.thelaughingcow.com.

Source: The Laughing Cow

Make quick, tasty meals with a slow cooker

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University of Missouri
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Susan Mills-Gray, Nutrition and Health Education Specialist, Cass County, University of Missouri Extension

Something about cold weather makes us long for a warm meal waiting for us as we come in the door at night. Slow cookers are a great way to enjoy family favorites without a lot of hassle. The following tips really make a difference and will convince you to get that pot out and get cooking!

  • Have an older slow cooker with a non-removable liner? Use a cooking bag to line the pot for quick and easy cleanup!
  • To make cleanup easier, spray liner with nonstick spray before adding any food or liquid.
  • Slow cookers work best when they are half to three-fourths full. If you fill a pot to the brim, it can’t regulate the heating of the food correctly. Likewise, less than half full will cause food to overcook.
  • One hour on a high setting is equal to two hours on the low setting.
  • A high setting is equal to 300 degrees F and the low setting is equal to 200 degrees.
  • Want to convert a conventional oven recipe to the slow cooker? Use the chart below to guide you. (see the full version of this article for the handy conversion chart)
  • Each time you lift the lid, you increase the needed cooking time by 20 minutes. Check progress without lifting the lid, if possible. Spin the cover until the condensation falls off to make it easier to see inside.
  • For food safety purposes, you want to get the food inside the slow cooker to 140 degrees as quickly as possible (this reduces the chance of bacterial contamination), so use the high setting the first hour, then switch to the low setting to finish cooking.
  • Start with thawed foods because frozen foods take too long to get to 140 degrees. The extreme temperature difference between frozen food and the slow cooker can cause breakage. If you have to use a frozen cut of meat, add 1 cup of warm water to the pot, then place the meat in the pot…..

Get more tips and slow cooker recipes, such as Holiday Breakfast Casserole, in the full version of this article at http://missourifamilies.org/features/nutritionarticles/nut353.htm

Reducing holiday financial stress

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University of Missouri
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Suzi McGarvey, former Extension Associate; Reviewed by Brenda Procter, M.S., State Specialist & Instructor, Personal Financial Planning, University of Missouri Extension

With the holidays approaching, many people begin to feel the financial stress of the season. You can lessen the anxiety you may feel during this time of the year by planning purchases in advance. Consider the following tips for a more enjoyable holiday season:

  • Make a list of the people you will need to buy for and how much you plan to spend on each person.
  • Determine how much in total you plan to spend, and if this figure seems too high, make adjustments in your planned purchases.
  • Try to avoid the temptation of paying for all of your purchases with a credit card when you do not have the money to pay it in total. Avoid thinking that you’ll just “pay it off later.” If you cannot afford a particular item, look for something similar but less expensive or search for an alternative present. Set a limit and try to stick to it.
  • Be wary of store promotions. Offers of “buy now and pay later” sometimes have hidden clauses that allow interest to accrue until your first payment. Read through all paperwork before signing it, and do not be afraid to ask the store clerk questions regarding the promotion. Remember, if it sounds too good to be true, it probably is.
  • Be creative with your gifts. Try making homemade items or giving personalized gifts that offer your services for things such as an evening of free babysitting.
  • A donation to a local charity may make more of a lasting impression than a store-bought gift. Use money that you would spend on friends and family to make one larger donation to one specific charity or give smaller donations to each family member’s favorite charity. Call local food pantries, shelters and charities to find out what they need during the busy holiday season. (Review tips on giving to charities so that you know how to put your donation to the best use.)
  • If you’re hosting a family dinner, ask others to bring a dish.
  • Pay attention to return policies for items you purchased….

For additional helpful tips, view the full version of this article at http://missourifamilies.org/features/financearticles/holidays.htm

Local food and farm task force to meet

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Kansas Department of Agriculture
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CHRIS NEAL / THE CAPTIAL-JOURNAL
CHRIS NEAL / THE CAPTIAL-JOURNAL

MANHATTAN, Kan. – The Local Food and Farm Task Force will meet at 10 a.m. on Friday, December 12, 2014. The meeting will be held at the Kansas Department of Agriculture (KDA), 1320 Research Park Drive, Manhattan, Kansas 66502.

This task force was established with the passage of SB 286 in the 2014 session of the Kansas Legislature.  The Task Force is responsible for preparing a local food and farm plan containing policy and funding recommendations in order to increase locally grown food production.

The meeting is open to the public. A break for lunch is scheduled and will be provided for appointed members of the task force.

Individuals who have questions regarding the meeting should contact KDA marketing director, Kerry Wefald at [email protected] for more information. Persons who require special accommodations must make their needs known at least two days prior to the meeting.

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WHO: Local Food and Farm Task Force

WHAT: Regularly scheduled meeting

WHEN: Friday, December 12, 2014 10 a.m.

WHERE:  Kansas Department of Agriculture, 1320 Research Park Drive, Manhattan, Kansas 66502

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