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Healthified Survival Guide: Holiday Edition

Say “yes” to surviving the holidays without losing your head, compromising your health, or expanding your waistline. It’s all about eating in the affirmative.

Wouldn’t it be nice if you could enjoy the holidays without the threat of adding 10 pounds between Thanksgiving and January 1? It’s not as difficult as you think. All you have to do is practice saying “yes.”

Say it with us now: Yes! Yes! YES!

For too long, eating healthfully has been associated with denial and deprivation. (Celery sticks and club soda for dinner again?) It’s no wonder then, when you’re confronted with holiday food — which has all those positive associations like comfort and joy — your will-power takes a sabbatical. Hello, weight gain. Hello, remorse. Hello, celery and club soda. Again.

It doesn’t have to be this way. Maybe all you need is encouragement to eat the right kinds of food — food that you’ll never regret saying yes to. These are the kinds of food that nourish your body, and help maintain your weight. And, best of all, they are delicious, festive and fun.

So in the spirit of “yes,” we offer 7 foods that you can always say yes to — during the holidays and well into the New Year:

 
turkey
1. Turkey

Everyone’s favorite holiday staple turns extraordinary with a minimally processed, pasture-raised bird. Compared to its frozen, pre-basted counterpart, it probably has less sodium and may be antibiotic-free. Turkey is also rich in protein which curbs hunger and helps you feel full. And don’t be afraid to enjoy a little of the dark meat too.

 
cranberries
2. Cranberries

Who could argue with cranberries, one of nature’s brightly colored fruits teeming with vitamin C? Sure, you need a fair amount of sweetness to counterbalance the mouth-puckering tartness. But instead of reaching for your sugar bowl, add orange juice for an extra boost of vitamin C, or use maple syrup for a flavor twist.

 
brussel sprouts
3. Brussel Sprouts

Not a big fan of sprouts? Then you probably haven’t tried them pan-seared in a touch of olive oil until they’re caramelized and tender. And when you consider the fiber, and assorted vitamins and minerals, these crunchy, bite-sized balls of goodness will win you over with the first tantalizing taste.

 
root vegetables
4. Root Vegetables

Plain potatoes — whether they’re mashed, boiled or roasted — pale in comparison to their more colorful, more flavorful sweet potato cousins. Try carrots, parsnips, rutabagas, celeriac and yams — singularly or in combinations of two or more — for a more colorful side dish that tastes a bit sweeter.

 
green beans
5. Green Beans

Green beans don’t have to be swimming in cream-of-mushroom soup and fried onions to be delicious. To enjoy these veggies in their purer form, steam or slightly sauté in a bit of olive oil, throw in some toasted almond slivers then squeeze some lemon juice on top. So simple; but feel free to fancy them up by calling them their French name: haricot verts. (Pronounced ah-ree-koh VER.)

 
water
6. Water

Ok, so technically not a food. But sparkling or without bubbles, water is overwhelmingly the most highly recommended beverage for hydration. Freshen up with a bit of lemon or lime juice, and enjoy this zero-calorie drink all holiday long!

 
wine
7. Wine

The perfect pairing with your holiday roast, bird or ham can transfigure your meal from ho-hum to hallelujah. And the bonus is that wine — consumed in responsible quantities, of course — doesn’t just taste good; it’s actually good for you. We recommend red wine, which contains resveratrol, a substance that emerging science suggests may play a role in helping to reduce blood sugar.

 

5 more tips for saying “yes” to healthier, happier holidays:

1. Get Active
Go for a post-dinner walk, rather than a post-dinner nap. Or instead of collapsing in front of the TV to watch football, go outside and toss one around. If the weather won’t cooperate, organize a game of Charades.

2. Food Court Phobia
Spending time at the mall is almost a holiday necessity, which means, at some point, you’re going to have to take a break from shopping to eat. But are loaded tacos, greasy pizza, and a cone full of cookies really what your body needs to re-fuel? You can easily avoid those temptations by packing your own food; there’s no rule that says you can’t tote a well-stocked lunch box along with your shopping bags.

3. Boost Your Fruit Intake
Start your New Year-resolution making now and resolve to eat more fruit. Vitamin- C rich citrus fruits are in season now — perfect for delicious holiday snacking as well as helping keep your cells healthy by protecting them from oxidation. And don't forget kiwis: one of the few fruits that you eat when it's green. Here are more bright ideas to add some tropical goodness to the darkest days of winter.

4. Easy Clean-Up
After the joy of cooking comes the agony of degreasing. And scouring. And wiping. And stacking. After preparing and eating a large holiday meal, the last thing you want to do is clean. But when everyone chips in and helps, a dreary task can turn into an opportunity for conversation, laughter, even dancing. (Remember the kitchen scene in The Big Chill?) Here are six other techniques for getting your kitchen back to clean and clutter-free.

5. Foodie Gifts
Need a gift idea for the favorite foodie in your life? First, forget the fruitcake. In fact, maybe the perfect present isn’t anything edible at all. Maybe a cookbook would be a better idea. Or a subscription to a food magazine. Take a look at these suggestions for healthier hostess presents and best bets for getting through your gift list.

 

Worth the splurge

Dark Meat
It’s only 40 calories more than breast meat per serving and it’s more flavorful. Just skip the skin, that’s where the calories and fat really add up.

Broccoli with Cheese Sauce
Skip the cheese sauce and go for fresh or frozen broccoli lightly steamed with a drizzle of real cheddar cheese. It’s a great source of folic acid and fiber with less fat and sodium than when it’s all sauced up.

Wine
The right wine pairing can elevate any holiday meal from good to great — as long as it’s consumed responsibly.

Butter
Yes, each teaspoon is packed with 35 calories and it does have saturated fat. But it’s natural, creamy and flavorful, and there’s nothing else like it. But enjoy in moderation, OK?

Whipped Cream
Compare the ingredients for “whipped topping” to the ingredients for real whipped cream. Enough said. But just a tiny bit — less than a tablespoon!

 
brought to you by Green Giant



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