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It’s the most wonderful time of the year! The holiday season gives you the perfect excuse to indulge in family bonding, winter activities, and especially—festive food, all while having a merry ole time. For the health conscious person, temptations to overindulge are everywhere. This month you’ll find tips to help you through the holidays while staying healthy and sane!
- Alyssa
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5 Tips for Healthy Holidays
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 1.Eat to nourish. With balance and moderation, you can absolutely enjoy holidays in a healthy way. Start your morning with a nutritious protein-powered breakfast, such as eggs, oatmeal and Greek yogurt with fresh fruit or eggs with sliced tomatoes and whole grain toast. Be mindful in choices, thinking how the food you choose makes you feel and perform during the day.
2. Wander in nature. Spending time in nature lifts mood and boosts creativity. Fresh air and sunlight are essential in helping to fight “winter depression.” Regular physical activity burns extra energy (or calories) as well as boost your metabolic rate. Research shows participating in physical activities outdoors for just a short time leads to noticeable improvements in mood and self-esteem. Reconnect with family and friends by taking a hike, bike ride, or going for a long walk. There are many benefits you can get from spending time outdoors. The key is to set an intention to make it happen on a regular basis, even when life gets busy!
3. Rest and rejuvenate. Don’t let the excitement of the holidays overwhelm and exhaust you. Find a way to make rest a priority. Studies have found that lack of sleep may be associated with increase in sugar cravings, which lead to weight gain. Being sleep deprived will also affect hormones that help to regulate a healthy weight balance. If the holidays cause you to stay up later than usual, fit in a mini-nap to rejuvenate. While naps are not a replacement for a good night's sleep, they are effective in helping you feel restored and refreshed as you prepare for the next task in front of you!
4. Drink responsibly. If you choose to drink during this holiday, please do so in a responsible, thoughtful, and healthy way. “Holiday heart syndrome” is a term that refers to a spike in erratic heartbeats and is common around this time of year. It’s more common among people who usually aren’t heavy drinkers but overindulge in alcohol for a short time. “Alcohol may be toxic to enough cardiac cells that it disrupts the coordination required to maintain a normal heart rate.” says Kenneth Mukamal, an internist at Beth Israel Deaconess Medical Center in Boston. Alcohol not only adds empty calories to your day, but it also can have a negative effect on sleep as well as a decrease in inhibitions, usually resulting in consuming foods high in sugar and fat. Men should limit their alcohol intake to 2 drinks per day, and women no more than 1 drink per day.
5.Treat yourself. This season I encourage you to find non-food alternatives to reward yourself for the long hours you put in at home or in the office. A few of my favorite non-food reward recommendations include: a new book, manicure, pedicure, trying a new fitness class, new outfit, new experience, calling an old friend to meet up for a date, painting, pottery, or even rewarding yourself with time to rest and rejuvenate. The key is not to use food as a reward for hard work. |
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| Recipe of the Month: Laurel Rouge |
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Recipe by Dole
This classic recipe makes an elegant presentation for the holidays. A wreath of DOLE® Organic Spring Mix, artfully decorated with Capri tomatoes, perlini* mozzarella balls, pomegranate seeds and a drizzle of basil pesto. You’ll be amazed with the simple preparation and stunning appearance.
INGREDIENTS
- 1 tablespoon pre-made basil pesto
- 1 tablespoon olive oil
- 4 cups DOLE® Organic Spring Mix
- 4 cups small grape tomatoes
- 1 cup Capri tomatoes
- 1 cup perlini* mozzarella
- 2 tablespoons balsamic vinegar
- Salt and pepper, to taste
DIRECTIONS
- Combine basil pesto and olive oil, set aside.
- Arrange Dole Organic Spring Mix salad blend around the outside of a platter in a wreath shape.
- Cut one-third of the tomatoes in half while leaving remaining tomatoes whole.
- Create a tomato wreath on top of greens.
- Choose five locations around the wreath to place mozzarella.
- SEASON salad with salt and pepper, then drizzle the balsamic and pesto-olive oil dressing around the wreath.
*Tip: If you cannot find the tiny pearlini mozzarella, then the next size is bocconcini (cherry size) and that will work just fine. Otherwise, cut a ball of fresh mozzarella into ½-inch pieces to use in the salad. | |
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| The secret of health for both... |
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“The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.” -Buddha
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| 7 Festive Low Carb Snacks |
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Here are seven easy high protein, low carb appetizers to make and bring to any holiday event:
Cherry tomato and cheese plate - A simple appetizer that’s both festive and easy to assemble. Place some bright red cherry tomatoes in a beautiful bowl and arrange with a variety of white cheeses such as brie, white cheddar and goat cheese.
Hummus and red bell pepper slices - Feeling extra festive? Add roasted bell peppers or cherry tomatoes and fresh basil to enjoy the flavorful twist on an old favorite!
Baked spinach mushrooms - Preheat oven to 325 degrees F. Stuff medium-sized portobello mushrooms with spinach, garlic and parmesan cheese. Bake for about 20 minutes for a healthy appetizer everyone will enjoy!
Roasted vegetables - Dice bell peppers, zucchini, eggplant and squash, toss with olive oil and fresh garlic and roast in the oven at 425 degrees F for 45 minutes. A tasty dish for everyone!
Smoked salmon cucumber bites - Slice a cucumber into ½ inch rounds, top with a dollop of cream cheese mixed with fresh dill, and add smoked salmon for a beautiful appetizer.
Cheesy cauliflower breadsticks - This recipe couldn’t be easier to make. Simply add the cauliflower florets to your food processor and pulse until it resembles rice. Then, microwave the cauliflower for 10 minutes. Add eggs and cheese, your favorite spices and form into the shape of a breadstick.Cook it in the oven until bubbly and perfectly good.
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| ABOUT Nutrition Resolution, LLC |  | Alyssa is not your average dietitian.
Alyssa helps patients address the underlying root cause of their illness so they are able to rebalance their systems and return to their natural state of wellness. Alyssa uses tools such as medical nutrition therapy, integrative and functional nutrition, specialty testing, personalized meal planning, and dietary supplementation to get her patients well. Every day, Alyssa helps people who suffer from digestive and inflammatory conditions including IBS, celiac disease, gluten sensitivity, food intolerance, Crohn's disease, ulcerative colitis, migraine, arthritis, as well as others. Click here for more information.
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| Copyright © 2015 Customized Nutrition Newsletters, All rights reserved. |
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