The holidays are a time to enjoy with friends and family…and food.

On average, Americans gain approximately one to two pounds during the holiday season.

While this weight gain isn’t dramatic, research shows that it tends to stick and accumulate over the years. Below are tips to help you create a healthy balance of food, physical activity and fun to stay on-track through the holiday season.

 8 Tips for a Healthier Holiday

#1 – Be realistic.

Don’t try to lose weight during the holidays. Rather, focus on maintaining your current weight.

#2 – Don’t skip meals.

Being overly hungry often leads to overeating. A small snack such as a piece of fruit or some raw veggies with hummus can help to curb the temptation to over-indulge later on.

#3 – Bring a healthy dish to a holiday gathering.

This is a great way for you to ensure there will be something healthy to consume no matter what is offered. This is also very helpful if you have a food allergy/intolerance.

#4 – Scope out the food table before dishing up your plate.

Fill half of your plate with fruits and vegetables and then choose small portions of your favorite foods to enjoy in moderation.

#5 – Sit. Savor. Satisfy.

Sit down to eat, savor your food and only eat until you are satisfied, not stuffed. Don’t feel obligated to clear your plate.

#6 – Moderate your intake of caloric beverages.

Soda, alcohol, mixed coffee beverages, hot cocoa, juices and eggnog all contain calories which can contribute to weight gain. Rather, stay hydrated with water and enjoy a drink in moderation on occasion.

#7 – Plan time for physical activity.

Exercise can help to relieve holiday stress and prevent weight gain.

#8 – Take the focus off of food.

Projects such as making wreaths, sculpting dough art decorations or playing minute-to-win-it games are great options for friends and family gatherings. Others include signing up to serve your community a holiday meal and going on a walk around the neighborhood to view all the holiday splendor.

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Below, we share a couple of healthier holiday recipes. Give these a try, and enjoy with your family this holiday season!

Brussels Sprout Arugula Walnut Slaw

SERVES 4

Need a heart healthy veggie side dish for your Thanksgiving meal? This flavorful slaw makes for a great starter!

INGREDIENTS

1 cup chopped walnuts
2 pounds of Brussels sprout
5 oz arugula
2 shallots
2 tablespoon sherry vinegar
2 tablespoon seeded dijon mustard

3 tablespoon maple syrup
1 lemon juiced & zested
salt pepper
2 tablespoons
extra virgin olive oil

INSTRUCTIONS

1. Pre-heat oven to 350 degrees. Toss walnuts in bowl with salt, pepper, and extra virgin olive oil to coat.
2. Toast walnuts for 10 minutes, leave to cool.
3. Cut Brussels sprouts in half and thinly slice. Do the same with the shallots and toss together in a bowl.
4. Mix seeded mustard, lemon juice, zest, maple syrup in a bowl. Whisk in olive oil.
5. Toss sprouts in dressing. When ready to serve, add toasted walnuts, arugula and season with salt and pepper.

NUTRITIONAL INFORMATION PER SERVING

Calories: 355; Total fat: 28 g (1.2 g Saturated fat); Cholesterol: 0 mg; Carbohydrates: 37 g; Fiber: 12 g; Sugars: 10 g; Protein: 13 g; Sodium: 239 mg

Herb Roasted Butternut Squash Mushroom Baby Kale Turkey Hash

SERVES 4

Not sure what to do with all your turkey leftovers? Try Chef Pettifer’s ‘Day After Thanksgiving’ heart-healthy hash.

INGREDIENTS

2 cups chopped turkey meat
2 cups diced butternut squash
1 cup diced quartered mushrooms
5 oz baby kale
1 cup diced or sliced onion
2 cloves crushed garlic
1 teaspoon chopped oregano
1/2 teaspoon chopped sage

1/4 teaspoon whole fennel seed
1/2 teaspoon crushed red pepper flakes
1/4 teaspoon cumin seed
1 tablespoon extra virgin olive oil
1/2 cup low sodium chicken stock zest of one lemon salt and pepper to taste

INSTRUCTIONS

1. Pre-heat oven to 350 degrees. Toss butternut squash, garlic, herbs, and dry spices in bowl with extra virgin olive oil to coat the squash.
2. Season with salt and pepper and spread out over sheet pan. Bake/roast until golden brown, approximately 20-30 minutes.
3. Saute onions until golden, add mushroom and saute for five minutes.
4. Add turkey meat and chicken stock. Simmer for five minutes.
5. Add roasted squash and lemon zest. Mix in kale and serve.

NUTRITIONAL INFORMATION PER SERVING

Calories: 240; Total fat: 6 g (2 g Saturated fat); Cholesterol: 64 mg; Carbohydrates: 19 g; Fiber: 6 g; Sugars: 4.5 g; Protein: 23 g; Sodium: 101 mg

Recipes Compliments of Chef Andrew Pettifer

Thank you to Margaux’s Restaurant Chef Andrew Pettifer for taking time to custom craft these heart-healthy recipes with WakeMed patients in mind. Established in 1992, Margaux’s is a fine dining restaurant located in North Raleigh offering a wide range of specialties and flavors.

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Enjoy other heart and vascular stories of interest in our latest edition of Heart to Heart magazine.

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