Hi, I am Dollie Gary, from Rochelle Park. I am a housewife as well as a nutrition specialist by profession. I love to spend free time reading articles about health and fitness.
2 tablespoons extra-virgin olive oil, plus more for drizzling on toast
2 large cloves garlic, 1 thinly sliced and 1 halved
½ medium white onion, diced
1 medium zucchini, diced
2 anchovy fillets, minced (optional)
1 teaspoon capers
Red pepper flakes
1 medium zucchini, diced
Fine sea salt
Freshly ground pepper
1 can (28 oz/875 g) diced tomatoes, low sodium
1 tablespoon fresh basil. Cut into thin ribbons
6 large eggs
Crusty sourdough bread, sliced for serving
2 tablespoons grated Parmesan cheese
Small handful chopped basil or parsley, for garnish
Instructions
In a large skillet with a lid, heat olive oil over medium heat. Add the sliced garlic, onions, anchovies, and a pinch of red pepper flakes and cook just until the garlic turns golden brown at the edges, about 1 minute. Stir in zucchini, ½ teaspoon salt, ¼ teaspoon pepper, and sautee another 2 mins until zucchini begins to brown slightly. Then add the tomatoes, basil, and capers, and turn the heat to medium low.
Simmer, squashing tomato pieces with a wooden spoon until the tomatoes break down into a thick sauce, 20 to 25 minutes. Season to taste with salt and red pepper flakes.
Using a spoon, push back some sauce to make space for an egg and crack it into the hole. Repeat for each egg. Cover the pan and let cook until the eggs are set to taste, about 2 to 3 minutes for runny yolks. (It is important to cover the pan so that the eggs can steam and cook through.)
While the eggs are cooking, toast bread. Rub warm toast with the cut garlic clove and drizzle with olive oil.
To serve, sprinkle eggs with Parmesan cheese and chopped herbs, and spoon onto plates or into shallow bowls. Serve with a slice of the garlic toast.
Even after the Thanksgiving leftovers have been devoured, we still toss 204 million pounds of turkey every year. Add in all those other unused seasonal ingredients and holiday food waste can really add up. But it doesn’t have to. These dishes can help you repurpose leftover odds and ends—and eat deliciously while you’re at it!
Mixed Herb Pesto
Don’t let excess herbs wilt in your crisper. Transform them into pesto. Pesto is also a great way to use up spare nuts and it takes just minutes to make. Another bonus: It freezes beautifully, so you can stash it away for a lazy night when you don’t feel like cooking.
Make it. In a food processor, combine 1 cup fresh, mixed soft-stemmed herbs (such as parsley, tarragon, sage, or basil), ¼ cup nuts (any kind!), 1 clove garlic, and ¼ cup grated Parmesan cheese. Pulse until ingredients are finely chopped. Add 1/3 cup olive oil and pulse briefly to combine. Season with salt and pepper.
Roasted Potato Peels
We eat more potatoes around holiday time than at any other time of year. The peels? Not so much. But those skins are worth saving! Each tater skin delivers an extra gram of digestion-friendly fiber plus 150 milligrams of blood pressure-lowering potassium. So go ahead and roast them. They’re so tasty you may never reach for a bag of potato chips again.
Make it. Toss 1 cup potato peels with 1 tablespoon avocado or canola oil. Arrange on a baking sheet and season with garlic powder, salt, and pepper. Roast in a 400°F (200°C) oven for 15 to 20 minutes. Remove from the oven. Top with chopped fresh herbs such as parsley or rosemary.
Kitchen Sink Broth
Canned broth might be convenient, but it’s super heavy in sodium (even lower-sodium versions can pack 25 percent of your daily sodium limit). Why not make your own? Chances are, you have all the ingredients sitting in your fridge right now. All you have to do is plunk them into a pot and relax while they simmer.
Make it. In a large stockpot, combine leftover turkey bones (if you’re a vegetarian or vegan, feel free to leave these out), 1 to 2 cups raw vegetables (such as carrots, turnips, parsnips, or celery), 1 onion cut into quarters, 3 garlic cloves, a large handful of fresh herbs, 2 bay leaves, 10 peppercorns, and ½ teaspoon salt. Cover with 8 to 10 cups of water. Bring to a boil over high heat. Reduce heat to low and simmer, uncovered for 2 to 3 hours. Cool and pour through a strainer, reserving broth and discarding the solids.
Roasted Veggie Tacos
When life gives you too many Brussels sprouts, sweet potatoes, or other winter veggies make tacos (they’re also a great way to use up extra cheese). The key to their success is in the dicing, so aim for bite-sized 1/4-inch (5 cm) pieces.
Make it. In a large microwave-safe bowl, heat 5 cups leftover cooked, diced vegetables until warm, about 3 minutes. Remove from the microwave and gently toss with 3 tablespoons avocado or canola oil, 1 teaspoon chili powder, 1 teaspoon cumin, 1 teaspoon garlic powder, salt, and pepper. Fold in 1 15-ounce can rinsed, drained black beans, and the juice of 1/2 lime. Toss well. Divide among 10 6-inch tortillas. Top with shredded cheese and cilantro, if desired.
The end of the year is here, and the festivities are back in full swing. So, whether you’re zooming into parties or finally reconnecting with friends and family face-to-face, you’re more than likely to be surrounded by way more food and alcohol this time of year. This can make it easy to lose focus of your plans to keep a healthy body and mind. Here are some tips to help you enjoy the festivities guilt-free!
Step 1: Balance it out. Add a dash of festive flavour to your plate—turkey is a great source of protein, but don’t forget to add a healthy portion of vegetables to your plate! Jazz up your yoghurt with sugar-free dried cranberries for some seasonal sweetness. Find your inspiration for a well-balanced plate for every festive situation by checking out Fitbit’s handy guide.
Step 2: Plan ahead. If you’re attending an evening dinner party, plan your breakfast and lunch to ensure you arrive satisfied not starving. You’re much more likely to overeat if you arrive feeling hungry. Fill up with fibre-rich foods, such as oats, yogurt, and fruit for breakfast, and include a protein-packed lunch like this Spicy Jerk Shrimp Coconut Rice. That way you’ll be able to enjoy the evening dinner for its quality and not go overboard on quantity.
Step 3: If you drink, only drink a little. Most festivities tend to feature alcohol, but not only is alcohol high in calories, but it can make you eat more and store more calories. Not to mention mess with your sleep quality. So if you’re keeping an eye on your calories, you may want to rethink your drinks, particularly since alcohol offers very little nutritional value. Sure, it can be challenging to avoid alcohol at social gatherings, so give yourself some leeway and enjoy that toast to a better year ahead (who isn’t going to be raising a glass to that this year?!). Try a mocktail, which can feel just as jovial. And keep a glass of plain water nearby to stay well-hydrated. Most importantly, if your activities with friends revolve around drinking, perhaps it’s time to suggest a few healthier ways to connect like going for a walk, volunteering, or playing a boardgame!
Step 4: Healthy body, healthy mind. For most people, this has been an unusual year. So, it’s important to find enough time for your own wellbeing. Prioritizing self-care can help you to stay sane in the flurry of activities. Contrary to what social media would have you believe, self-care doesn’t have to be overly indulgent. Healthy habits like getting enough sleep, keeping active, eating well, and finding a few moments alone to breathe or meditate all count. These simple habits don’t cost an arm and a leg, and go a long way to managing the chaos of the season—they can also help you build energy and focus for the New Year!
Author: Ming Chia is an ACE-Certified Health Coach and a NCSF-Certified Personal Trainer. Ming is always on the lookout for the next adrenaline rush, from martial arts to road-cycling. He recently added yoga to balance things out for a change. Ming’s motto to live by: “Try everything and keep moving”.
Drinking vinegars, aka shrubs, are concentrated syrups usually made from fruit, sugar, and vinegar. The creation involves a simple preserving method that’s been used for centuries, allowing you to enjoy seasonal fruit flavors as a refreshing beverage, while enhancing the flavor of the ingredients. Plus, the vinegar helps to slow the absorption of the sugar into your blood, preventing a blood sugar spike.
Serve them as mocktails with sparkling water, in an elegant glass, and top with a festive garnish. This holiday-inspired version is a great way to keep your alcohol consumption down during the silly season, while still allowing you to share a toast with friends.
INGREDIENTS:
2 cups fresh or frozen cranberries
1 tablespoon fresh ginger, grated
Juice and zest of 1 orange, (save a few strips of rind for garnish)
1/2 cup turbinado sugar (alternately honey or maple syrup)
1 cup apple cider vinegar or champagne vinegar
Sparkling water
Thyme, for garnish
INSTRUCTIONS:
Muddle together the cranberries, ginger, orange zest, and sugar. Let sit at room temperature for 2 hours.
Add the apple cider vinegar and orange juice and muddle together. Transfer to a quart-sized jar or container. Cover and refrigerate for 2 days.
After 2 days, open your jar and muddle again, very well. Strain, using your hands to squeeze out as much of the shrub liquid as possible, before discarding the fruit skins. Store in a sealed jar in the fridge.
To enjoy a shrub mocktail, mix 1 tablespoon of the shrub with 1 cup of sparkling water. Serve over ice, with a sprig of thyme, and top with a floating orange rind.
Hummus is a protein-packed bean dip that’s well loved by the health community. It is loaded with antioxidants and immune-strengthening ingredients, and is the perfect addition to your holiday menu. Plus, two tablespoons delivers less than 100 calories of plant-powered goodness. This mildly spicy version is fantastic with fresh-cut vegetables or toasted whole-wheat pita bread.
You’re not a true grill master until you’ve learned the ropes of the vegetable. Grilled vegetables on their own, or alongside a piece of juicy protein, make any meal more gourmet, diverse, and nutritious. In this recipe, the vegetables are paired with a flavorful miso dipping sauce which, quite frankly, is so good you’ll find yourself dipping much more than vegetables into it.
Note: If you don’t have mirin (a Japanese sweet rice wine) you can whip up a similar substitution with ingredients you probably already have in your pantry: Combine 1 tablespoon apple cider vinegar, 1 tablespoon white wine, and 1 teaspoon of honey.
You’re not a true grill master until you’ve learned the ropes of the vegetable. Grilled vegetables on their own, or alongside a piece of juicy protein, make any meal more gourmet, diverse, and nutritious. In this recipe, the vegetables are paired with a flavorful miso dipping sauce which, quite frankly, is so good you’ll find yourself dipping much more than vegetables into it.
Note: If you don’t have mirin (a Japanese sweet rice wine) you can whip up a similar substitution with ingredients you probably already have in your pantry: Combine 1 tablespoon apple cider vinegar, 1 tablespoon white wine, and 1 teaspoon of honey.
Ingredients
1/4 cup (2 fl oz/60 ml) white miso
1 tablespoon fresh ginger (peeled)
2 cloves garlic
2 tablespoons rice vinegar
2 tablespoons mirin (see note above)
1 tablespoon sesame oil
1/4 cup (2 fl oz/60 ml) extra-virgin olive oil
Salt and freshly ground pepper
1 pound (500 g) broccolini
1 medium yellow squash, cut lengthwise
1 medium red bell pepper
4–6 trumpet or cremini mushrooms, skewered
12 okra, skewered at 90 degrees through the middle
2 tablespoons extra-virgin olive oil
1 teaspoon sesame seeds, for garnish (optional)
Instructions
Place the miso, ginger, garlic, vinegar, and mirin into a food processor. Blend on high until smooth, scraping down the sides as needed. Combine the sesame oil and olive oil in a measuring cup and mix together. Slowly drizzle the oil mixture into the miso mixture as you continue to blend. Season to taste with salt and pepper. Garnish the miso dipping sauce with sesame seeds, if using.
Heat the grill to medium high, clean, and oil it. Toss all the vegetables with olive, salt, and pepper. Grill the vegetables until tender, about 8 to 10 minutes.
Serve vegetables with the miso dipping sauce and impress all your grill master friends!
Hummus is a protein-packed bean dip that’s well loved by the health community. It is loaded with antioxidants and immune-strengthening ingredients, and is the perfect addition to your holiday menu. Plus, two tablespoons delivers less than 100 calories of plant-powered goodness. This mildly spicy version is fantastic with fresh-cut vegetables or toasted whole-wheat pita bread.
Ingredients
3 cloves garlic
2 cans chickpeas (30 ounces) rinsed and drained
3 tablespoons freshly squeezed lemon juice
1/2 teaspoon salt
1/2 cup extra-virgin olive oil, plus extra for serving
1/2 cup cilantro, chopped
2 jalapeno peppers, seeded and chopped
Instructions
Place garlic, chickpeas, lemon juice, and salt into a food processor and blend into a puree. With the processor still running, slowly add the olive oil in a steady stream.
Add cilantro and jalapeno. Process until mixture thickens and ingredients are completely combined.
Dish into a bowl, add a splash of olive oil, and serve alongside veggies or toasted pita bread crackers.
One of the trends emerging at the moment is the increased consumption of alcohol. Maybe you’re working from home and homeschooling your kiddos, maybe you’re working 12 hour days and can’t catch a break, or maybe you’re just trying to make ends meet—wherever you are in life right now, things can get stressful and you might find yourself reaching for that glass of wine at the end of the day more often to help relax and shake the day off.
Reaching for that first drink may leave you initially feeling stimulated or euphoric (fun!), however, after a few more drinks, those feelings may soon wear off leaving you feeling drowsy or sedated (which can feel like a bummer, and not always what you originally intended). That is because alcohol is a depressant, not a stimulant. Now you may be thinking that sounds like the perfect recipe for a good night of sleep! Unfortunately, if you imbibe in more than the recommended one to two drinks (see below), alcohol may make it harder for you to fall asleep, may reduce the quality of your sleep, and could leave you feeling much less productive the next day.
In addition to the impact on your sleep and mood, alcohol may also undermine your weight loss goals, weaken your immune system, and lower your alertness. In the long run, consistent heavy drinking can cause serious damage to your organs and is associated with many cancers. It’s understandable to be feeling overwhelmed, sad, or stressed right now, but practicing moderation and learning healthier ways to cope with your emotions are the best bet for your physical and mental well-being.
What Do the Drinking Guidelines Recommend?
The Dietary Guidelines suggest that if alcohol is consumed, then moderation is key. So what does moderation look like?
Men
Women
Up to two standard drinks a day
Up to one standard drink a day
Get your measuring cup out this week and see for yourself how your pour stacks up to a standard drink. Wondering what’s considered a standard drink?
One standard drink equals:
12 ounces of beer (approximately 5% alcohol)
5 ounces of wine, (approximately 12% alcohol)
1.5 ounce shot of a spirit, (approximately 40% alcohol)
You can find ounces and percent alcohol on the label.
If you want a yummy alternative, try swapping for a mocktail instead…
Here are a few simple ideas to inspire you:
White grape juice + sparkling water + sprig of mint + ice
Fresh lime juice and a few thin slices + sparkling water + honey or stevia + ice
Shrubs + seltzer water + sprig of rosemary + ice (Pro tip: Purchase shrubs of all flavors online or try this easy homemade recipe!)
If you feel like you may be consuming more alcohol than the Dietary Guidelines recommend, or that your alcohol consumption may be causing you to experience stress or sleeping issues, you can always reach out to your primary care provider for some added support. If you’re in the US, you can connect virtually with a doctor from PlushCare directly through the Fitbit App. You can also call the National Helpline through the Substance Abuse and Mental Health Services Administration.
These better-for-you tamales are prepared using vegetable oil, instead of the customary lard, and stuffed with a vegetarian filling of poblano peppers and cheese. The outcome is a dish bursting with tangy bright flavors that’s a welcome vacation from the often heavy and tame tastes of a traditional American holiday supper.
Get the whole family involved in a tamales assembly line before you steam and serve them for dinner. Or, make them in advance, freeze them, and pull them out to wow your family on days when cooking fatigue has kicked in. Either way, they make a light and delicious dinner served alongside a fresh tomatillo avocado salsa.
This twist on a holiday classic is infused with a warming flavor that will keep your guests coming back for more. And vegetarians rejoice! The smokiness of the paprika mimics that roasted taste that’s often lacking in a vegetarian meal.
These better-for-you tamales are prepared using vegetable oil, instead of the customary lard, and stuffed with a vegetarian filling of poblano peppers and cheese. The outcome is a dish bursting with tangy bright flavors that’s a welcome vacation from the often heavy and tame tastes of a traditional American holiday supper.
Get the whole family involved in a tamales assembly line before you steam and serve them for dinner. Or, make them in advance, freeze them, and pull them out to wow your family on days when cooking fatigue has kicked in. Either way, they make a light and delicious dinner served alongside a fresh tomatillo avocado salsa.
INGREDIENTS:
For the dough:
1 large package (16 oz) of dried corn husks
3 cups masa harina
2 cups vegetable broth
¼ cup canola oil
2 tsp salt
½ tsp baking powder
For the filling:
5 large poblano peppers
12 oz (375 g) spicy pepper jack cheese
For the tomatillo avocado salsa:
12 tomatillo, husked, rinsed well
1 small onion, quartered
6 large garlic cloves, peeled
2 serrano peppers
2 ripe avocados, peeled, diced
½ cup chopped fresh cilantro
2 tablespoons fresh lime juice
INSTRUCTIONS:
Submerge your corn husks in hot tap water and soak while you prepare the dough and filling.
Mix the masa harina and 2 cups of broth by hand until the dough is soft and moist. Next add that dough to a mixer in small chunks at a time along with oil, salt, and baking powder. Mix on high for about 10 minutes, or until the dough is light and fluffy.
Meanwhile, char your poblano peppers directly over the gas flame of your stove top using metal tongs, or under a broiler until blackened on all sides. Once charred, place them in a bowl and cover tightly with plastic wrap. Let them stand for 10 minutes and then peel, seed, and chop chilies.
Create your tamales: Remove 1 corn husk from the water and wipe off any extra water with a towel. Use a rubber spatula to spread about 1/4 to 1/2 cup of dough (the amount depends on the size of the corn husk) in a large rectangle. Leave approximately 1” of space at the top so the dough doesn’t burst out once it’s cooking, and leave about 3 inches of space at the narrower end of the leaf so you have room to fold it.
Add 1 tablespoon of cheese and 1 tablespoon of your charred poblano pepper filling in a line down the center of the tamale. Don’t add too much or it will make it hard to fold.
Fold your tamale closed like a taco and press lightly to seal. Then tuck the leaves of the husk over each other into a tube shape. Press down on the narrower end to seal, then fold up toward the wider end. Set aside, folded side down, and repeat with the remaining tamales.
Add enough water to a large pot containing a steamer to reach bottom of insert. Line the insert with a layer of extra unfilled corn husks. Layer your tamales in the steamer basket. Bring water to a soft boil and cover pot. Steam until tamales are firm, about 35 minutes to 1 hour (depending on the size of your tamales). If needed, remove insert and add boiling water to pot to maintain water level.
While your tamales are steaming add all your salsa ingredients into a food processor and blend. Season to taste with salt and pepper.
This twist on a holiday classic is infused with a warming flavor that will keep your guests coming back for more. And vegetarians rejoice! The smokiness of the paprika mimics that roasted taste that’s often lacking in a vegetarian meal.
Ingredients
4 yams
1 tablespoon extra-virgin olive oil
Salt and freshly ground pepper
2 tablespoon virgin coconut oil
3 cloves of garlic, diced
1½ teaspoons smoked paprika
½ cup lite coconut milk
½ teaspoon lemon zest
2 tablespoons toasted pumpkin seeds, for garnish
Instructions
Preheat oven to 375℉ (190℃) and line a baking sheet with parchment paper—this will make clean-up much easier since yams release a sweet sticky liquid while baking.
Using a fork, pierce the yams all over and place on a baking sheet. Drizzle with olive oil, and season with salt and pepper. Place in the oven and roast until soft (about 1 hour).
Once yams are cooked through, remove from the oven and peel the skins off. If fully cooked, this should be very easy and the skins will just slide off.
Melt the coconut oil in a pan over medium heat and, once hot, add the diced garlic and fry until aromatic and just starting to crispen.
Place peeled yams into a large mixing bowl and mash with a potato masher. Add the garlic coconut oil, smoked paprika, and continue to mash. Add coconut milk and lemon zest, and mix until you reach your desired consistency. Season to taste with salt and pepper. You can add more paprika for added smokiness or more coconut milk for increased creaminess.
Spoon into a bowl and sprinkle with roasted pumpkin seeds and serve warm.
The holidays are joyous—but they can also be stressful if you’re the one preparing the holiday meal. Though the holiday season certainly looks different this year, one way you can keep it special is to put together a festive and healthy holiday menu.
If you’re looking forward to an abundant spread but concerned about the calories in a holiday feast, we’ve got you covered with this serious upgrade from the traditional fare. The average holiday meal contributes over 3,000 calories—so instead, we’ve put together a menu that is loaded with veggies and good-for-you ingredients.
With a little careful planning, you can save time and money with this healthful menu, plus get five stress-free tips for your holiday meal.
Prep, prep, prep! Cook as many things in advance as possible—like these freezer or refrigerator- friendly Chicken Apple Meatballs with a Spicy Cranberry Sauce prepped ahead of time, thawed, then enjoyed as the perfect appetizer.
Get your guests involved. Allow your family to take part in the cooking with this delicious and fool-proof Quinoa Salad with Pomegranate, Feta, and Pine Nuts. A few simple ingredients to prep, toss it together, and voila! A beautiful side dish your guests will be proud to say they helped with.
Shortcuts are your friend. Frozen spinach in this Creamed Spinach recipe is a time saver and cuts the cost of this dish!
Keep it simple. If you’ve never cooked beef wellington, it might add some unnecessary stress to the day. Instead, cook what you’re comfortable with—like this simple baked Cranberry Balsamic Chicken dish that’s beautiful, festive, and your guests are sure to love.
Host on a budget. Feeding a group doesn’t have to break the bank. Opt for budget-friendly menu ideas like this Twice Baked Sweet Potato dish!
Appetizer: Chicken Apple Meatballs with Spicy Cranberry Sauce
INGREDIENTS:
For the meatballs:
1 pound (500 g) ground chicken
½ cup green apple, peeled and diced
1/3 cup parmesan, finely shredded
½ cup whole-wheat panko breadcrumbs
1 large egg
1 garlic clove, minced
1 teaspoon salt
2 tablespoons extra-virgin olive oil
For the spicy cranberry sauce:
1 cup fresh cranberries
1 cup water
½ cup orange juice, fresh squeezed
1/3 cup agave syrup
½ jalapeno, diced (taste jalapeno and adjust to desired heat)
½ teaspoon chipotle pepper in adobo, minced
INSTRUCTIONS:
In a mixing bowl add prepped meatball ingredients, excluding the olive oil, and mix by hand until just combined. Shape into 1½ inch balls and set aside. Makes 20 to 24 meatballs.
Heat olive oil in a skillet over medium-high heat. Tilt the skillet to evenly coat with oil. Add half the meatballs into the skillet to pan fry, rotating the meatballs every 1 to 2 minutes until outsides are lightly browned and cooked throughout. Repeat with remaining meatballs. Set aside.
Add prepped cranberry sauce ingredients to a saucepan over medium-high heat, bringing to a boil. Reduce to medium-low heat and simmer until sauce reduces and thickens. Sauce should be thick enough to stick to the back of the spoon. Remove from heat.
Serve meatballs coated in the spicy cranberry sauce or serve with the sauce as a dip on the side.
Makes about 20-24 meatballs and ½ cup spicy cranberry sauce—enough for about 4 servings with leftovers or around 8 servings total.
NUTRITION FACTS (PER SERVING):
Calories 210
Protein 13 g
Total fat 10 g
Saturated fat 2.5 g
Cholesterol 75 mg
Carbs 19 g
Fiber 1 g
Total sugars 12 g
Added sugars 9 g
Sodium 400 mg
Salad: Quinoa Salad with Pomegranate, Cucumber, Feta, & Pine Nuts
INGREDIENTS:
For the salad:
1 cup quinoa, dry
2 cups water
½ cup feta, crumbled
1 cup pomegranate arils
1 cup English cucumber, diced
½ cup pine nuts
For the salad dressing:
1/4 cup extra-virgin olive oil
Juice of 1 lemon
1 teaspoon honey
Salt and freshly ground pepper
INSTRUCTIONS:
Add quinoa and water to a saucepan over medium-high heat and bring to a boil. Reduce to low heat, cover, and cook for 15 minutes until no water remains. Remove from heat and fluff with a fork. Set aside to cool.
Once the quinoa is cooled, transfer it to a mixing bowl and add the remaining prepped salad ingredients.
In a small bowl, mix the olive oil, lemon juice, and honey together. Season to taste with salt and pepper. Drizzle dressing over quinoa salad and toss until well combined.
Makes 8 servings.
NUTRITION FACTS (PER SERVING):
Calories 240
Protein 6 g
Total fat 16 g
Saturated fat 3 g
Cholesterol 10 mg
Carbs 21 g
Fiber 3 g
Total sugars 5 g
Added sugars 1 g
Sodium 90 mg
Side Dish: Creamed Spinach with Mushrooms & Onions
Side Dish: Twice Baked Sweet Potatoes with Oatmeal & Pecan Crumble
INGREDIENTS:
For the potatoes:
2 medium sweet potatoes
1 tablespoon extra-virgin olive oil
1/4 cup (2 oz/60 g) plain nonfat Greek yogurt
1/4 teaspoon pure vanilla extract
Salt
For the crumble:
½ cup rolled oats
½ cup pecans, chopped
¼ cup almond flour
½ teaspoon ground cinnamon
1 tablespoon honey
2 tablespoons butter, melted
INSTRUCTIONS:
Preheat the oven to 400℉ (200℃). Line a baking sheet with foil.
Lightly coat the potatoes in olive oil then poke holes into the potatoes with a fork to release steam while they cook. Place onto lined baking sheet and bake until soft when pierced with a paring knife, 45 to 60 minutes, depending on their size. Remove from oven, and reduce oven temperature to 350℉ (175℃).
Cut the potatoes in half and carefully scoop out the flesh, transferring it to a mixing bowl. Keep the potato skins and set aside.
Add the Greek yogurt and vanilla to the sweet potato flesh and mix until well combined. Season to taste with salt. Add the mixture back into the sweet potato skins and set aside.
Place the crumble ingredients into a new mixing bowl and using your hand, mix until well combined.
Top the sweet potatoes with the crumble and place back onto the baking sheet. Bake in the oven for 20 minutes, until crumble is just browned.
Add ¾ cup fresh cranberries and remaining sauce ingredients to a saucepan. Bring to a boil over medium-high heat. Season to taste with salt and pepper. Reduce to medium-low heat and simmer for 20 minutes, stirring occasionally, until sauce begins to thicken and reduce.
Add the sauce, remaining ¼ cup of cranberries, 1 to 2 rosemary sprigs, and fresh orange slices to a baking dish. Add the chicken breast and bake for 15 to 20 minutes, until chicken is cooked through or reaches 165℉ (75℃) internal temperature at the thickest part of the breast. Transfer the chicken to a serving dish and top with rosemary sprigs and a few orange slices to garnish.
Winter is officially upon us. The weather is getting colder, the days are getting shorter, and, because of COVID-19, we’re spending more time inside than ever. And that means we’re also spending more time sitting.
Whether you’re spending large portions of your day chained to your desk or your couch watching Netflix (or both!), spending too much time sitting can be detrimental to your health. “Doing too much of anything can potentially cause pain and injury,” says Lindsay McGraw, DPT, a California-based physical therapist and founder of Marko Health, a wellness company specializing in ergonomics. “This is true for sitting as well.”
Too much sitting can have a negative impact on everything from energy levels to circulation to metabolism—but the most common side effect of too much sitting? Pain and tightness in the muscles and joints.
“Prolonged sitting can cause muscles like the hip flexors and hamstrings and certain neck and shoulder muscles to ‘shorten,’” says physical therapist Dr. Leada Malek. “As muscles shorten, they lose flexibility. With loss of flexibility comes increased risk for injury like muscle pulls or strains…[and] because nerves like the sciatic nerve run through these muscles, tightness can bring on nerve symptoms like dull aches, numbness, or tingling,” particular in the neck, back, shoulders, and hips.
“Most of our joints are synovial joints, meaning they are fluid-filled cavities,” says McGraw. “Your movement circulates fluid in the joint which helps provide nutrients and lubrication. When you don’t move your joints—like when you sit for long periods of time—there is less circulation of fluid and the joints get stiff. Not only will this make you feel more creaky and sore, but over time it can limit the range of motion in a joint, resulting in abnormal movement.”
Luckily, there’s a way to keep muscle and joint issues at bay and counteract the negative side effects of too much sitting—and that’s stretching.
Let’s take a look at five stretches to do throughout the day that will help counteract the effects of sitting:
Stretch #1: Neck Roll
If you’re sitting at a desk all day (or on a couch staring at your phone), chances are, your head is angled forward—which can cause tension in the neck.
“Many of us sit with our head drooped forward, [which] puts lots of strain on the neck muscles,” says McGraw. “Gentle neck rolls are a great way to release tension, stretching the upper traps.”
How to do the stretch: “Begin by bringing your chin to your chest. Slowly roll your head to the side, bringing your ear towards your shoulder,” says McGraw. Then, “roll [your neck] the opposite way.”
Repeat the neck roll five to 10 times in each direction (right to left and left to right).
Do this 5 to 10 times each direction.
Stretch #2: Cobra stretch
Your head isn’t the only thing that gets angled forward when you sit at a desk. When you sit at a desk and work on a computer, your posture tends to hunch forward, which can cause tension and pain in the back.
This classic yoga stretch “gives the spine [the opportunity] to move back into an extension stretch,” says Malek.
How to do the stretch: “Lie on your stomach with your forearms on the ground and hands at chest height,” says Malek. “Tuck the tailbone a bit and press up to lift the ribs while drawing shoulders away from ears.”
Hold for 15 to 20 seconds. Rest, then repeat for another set.
Stretch #3: Doorway pec stretch
Sitting at a desk and working at a computer can cause your spine to hunch forward—and it can also do the same to your shoulders. “Rounded shoulders can contribute to neck pain and thoracic spine stiffness,” says Malek.
Interestingly, one of the best ways to address issues caused by rounded shoulders? Stretching the pectoral muscles. “The pec muscles can pull the shoulders forward when tight,” says Malek.
How to do the stretch: “Stand in a doorway with arms at or just above shoulder height and forearms in the doorsill. Step through with 1 leg and an open chest, pulling the shoulder blades back,” says Malek. “You should feel a stretch in the pec muscles.”
Hold the stretch for 30 to 45 seconds. Then, switch legs and repeat.
Stretch #3: Seated hamstring stretch
Hamstrings feeling a little tight? Tight hammies can definitely be a side effect of too much sitting—and that tightness can also cause pain in other areas of the body like sciatic nerve pain and low back pain. “The hamstrings…are perpetually in a shortened position when seated,” says Malek.
Luckily, you don’t even have to get up to give your hamstrings the stretch they need—you can give them a good stretch while still sitting in your chair.
How to do the stretch: “Sit with one leg bent and the other leg almost fully extended, maintaining a slight bend in the knee,” says Malek. “With a tall spine and straight back, hinge forward until you feel a stretch behind the thigh.”
Hold the stretch for 30 to 45 seconds. Then, switch legs and repeat.
Stretch #5: Hip flexor stretch
Another area that could use some serious stretching to counteract the effects of sitting? Your hips. “Sitting shortens our hip flexors. When our hip flexors get short, we tend to overarch our back in standing, contributing to movement dysfunctions,” says McGraw. “Stretching the front of the hip helps counteract the strain to the hip joint and spine from sitting.”
How to do the stretch: “Start in a lunge position. Keep your torso upright and squeeze your glutes to shift your hips forward,” says McGraw. “You should feel a stretch in the front of the hip.”
Hold for 30 seconds. Switch legs and repeat.
Get up and stretch—and do it often
Too much sitting can wreak havoc on your muscles, your joints, and your overall health and well-being. But these stretches will help—as long as you do them (and do them often).
“Try not to sit for more than an hour without getting up to take a break and move around a bit,” says McGraw. “This will help with circulation, your metabolism, and avoiding strain to the joints and muscles…Do one or two stretches during that time. [That way], you are both taking a break and countering the effects of sitting.”
Can a mushroom a day keep the doctor away? Maybe! Low in calories and fat and cholesterol-free, mushrooms contain a modest amount of fiber and over a dozen minerals and vitamins, including copper, potassium, magnesium, zinc, and a number of B vitamins such as folate, all of which play a vital role in immunity. So, heading into flu season it’s great to have a simple soup recipe up your sleeve to prepare when your next cold strikes!
This modern take on the traditional chicken soup is not only delicious, but also combines immunity-strengthening ingredients like shiitake mushrooms, bone broth, and ginger. These foods are not only bursting with flavor, but contain nutrients shown to promote strong immunity, lower inflammation, and help give you a dose of vitamins and minerals when you need it most.
INGREDIENTS:
2 tablespoons extra-virgin olive oil
½ jalapeño, seeds removed, green flesh minced
1–2 tablespoons ginger, peeled and minced
2 tablespoons garlic, minced
2 green onions, chopped (both green and white sections, but keep separated)
1 lb (500 g) shiitake mushrooms, wiped of dirt and sliced
Add stock and soy sauce to the pan, bring to a simmer, and cook for about 5 to 10 minutes to allow the soup to reduce slightly.
Add lemon juice, tofu, and carrots and cook gently for a further 2 to 5 minutes. Season to taste with pepper.
Ladle soup into your favorite bowl, garnish with remaining green part of onions, and lemon zest, and eat wearing cozy socks. Feel better knowing your cells are happy!
From eggnog to sparkling cocktails, holiday refreshment makes everything a little more festive. As delicious as these drinks may be, their added sugar, fat, and calories can add up quickly. But that doesn’t mean you can’t imbibe. These lightened-up libations deliver all the flavors of the season—and they’re packed with nutritious ingredients to boot. Turns out, you really can drink to your health!
Pomegranate Mulled Red Wine
You might not expect this warm, spiced elixir to be loaded with honey, maple syrup, or sugar. But wine’s bitter tannins beg for a little sweet balance. That’s where pomegranate juice comes in. Its natural sweetness helps cut down on added sugar. Plus, it’s packed with polyphenols, potent plant nutrients that may improve memory and may also speed recovery after a hard workout.
Make it. In a large non-aluminum saucepan, combine 750 ml bottle red wine, 2 cups pomegranate juice, 1 peeled, sliced orange, 2 tablespoons brown sugar, 4 star anise, 2 cinnamon sticks, and 6 whole cloves. Cook over medium heat until liquid reaches a gentle simmer. Reduce heat to low and continue cooking for ½ hour. Remove from heat. Strain and pour into 6 mugs. Garnish with orange slices or cinnamon sticks.
Lightened Up Nog
Eggnog traditionally gets its rich, decadent texture from heavy cream. This version swaps in creamy vanilla Greek yogurt, giving you more filling protein, yet way less fat than regular nog. As a bonus, you’ll also score gut-friendly probiotics and bone-building calcium.
Make it. In a medium bowl, mix 3 egg yolks with 3 tablespoons sugar. Set aside. In a medium saucepan over medium heat, whisk together 3 cups 2-percent milk, ½ teaspoon vanilla extract, and ½ to 1 teaspoon nutmeg until mixture is warm but not yet bubbling. Remove from heat. Slowly spoon half the milk mixture into eggs, whisking constantly. Pour tempered egg mixture back into saucepan. Cook over medium-low heat until mixture reaches 160°F (71℃. Remove from heat. Pour contents into a heat-proof container and refrigerate until cool. Remove from refrigerator, fold in 1 single-serve container of low-fat vanilla Greek yogurt and 1/4 cup bourbon or whisky. Divide among 4 glasses and top with additional nutmeg.
Sparkling Ginger-Lemon Cider
Looking for a lower alcohol cocktail? Whip up one of these sparkling creations. Not only will you cut down on booze, you’ll also pick up procyanidins, powerful cancer-fighting compounds found in apples.
This spritzer is also delicious sans alcohol. So if too many toasts have your stomach doing somersaults, simply leave out the prosecco and swap in sparkling cider.
Make it. In a measuring cup, muddle 1 tablespoon finely chopped ginger with ½ a sliced lemon. Add 1 cup apple cider. Strain and divide among 4 champagne flutes. Top with chilled prosecco (or sparkling cider) and garnish with apple slices.
Hazelnut Mochas
For a grownup spin on hot chocolate try this deep, dark hazelnut brew. It’s surprisingly low in sugar thanks to the naturally sweet flavors of cinnamon and hazelnut. And blood pressure-lowering cocoa compounds called flavonoids mean it’s good for your heart.
Make it. In a medium saucepan, combine 2 tablespoons granulated sugar, ¼ cup unsweetened cocoa powder, and ¼ teaspoon ground cinnamon over medium-low heat. Add 1 cup strong brewed coffee. Stir well and add 3 cups 2-percent milk. Bring to a simmer until liquid is hot. Remove from heat. Whisk in ½ cup hazelnut liqueur and divide among 4 mugs.
Holiday season is upon us again and this festive time of year often means celebrations, family time, and overeating. However, it’s important for us to remember that Thanksgiving dinner is indeed a dinner—not a week of gluttony. The same can be said with Christmas dinner, Hanukkah dinner, or a New Year’s Eve celebration.
In fact, a recent study from the University of Copenhagen found that peoples’ cholesterol levels were elevated as much as 20 percent when measured directly after the holiday season. That is to say, our overeating, poor choices of food, and reduced physical activity during the holiday season is actually pretty bad for our hearts, not to mention our waistline.
Here are a few tips to keep in mind during this holiday season that will help you find the balance while we celebrate.
First, as I mentioned earlier, a holiday celebration is generally one or two meals, not an entire day or week. Make sure you’re still having a healthy breakfast and lunch filled with protein, healthy fat, and fiber. Think cold water fish, nuts, seeds, green vegetables, and healthy fats like avocado or olives.
Next, a celebratory dinner does not mean you should be inactive the entire day. In fact, quite the opposite. Make sure you hit your step goal every single day, regardless of which holiday it is. I tell my clients to try and get 20 percent extra steps each holiday, more as a celebration, and to make you feel less guilty come meal time. Also, remember not to over exercise or go without food the day after your celebration.
This brings me to my next point, which is: there’s no room for guilt. A celebration is exactly that—a time to truly embrace a holiday and all of its traditions. This often includes a celebratory meal, so at meal time, do whatever brings you joy and don’t feel any guilt about it.
You can create healthier versions of classic holiday meals but you don’t need to. I’d rather you truly enjoy every single bite at that meal, as you made great efforts to eat a balanced diet and hit your daily step goal the rest of the year.
Although it’s supposed to be the “most wonderful time of the year,” the holidays can bring a lot of baggage upon us, particularly when it comes to stress and working our way through a long list of to-dos. And while it’s safe to say many of us have probably been experiencing headaches this year, the holiday season alone can bring about head pain. Discover why your head may hurt during the holidays, and how to get relief.
You’re stressed. It’s been an overwhelming year that’s done a number on our nation’s mental health. Being stressed can cause tension headaches and migraines. “When someone is stressed, they tend to elevate their shoulders, furrow their brow, and clench their teeth,” says Jennifer McVige, MD, MA, an expert in Headache, Neuroimaging, Pediatric Neurology, Post Concussion/Head Injury at Dent Neurological Institute in Western New York. “This can cause muscle spasms in these areas which can lead to tension as well as migraine headaches. This is especially concerning if someone has a history of temporomandibular joint dysfunction (TMJ). The muscle spasm can be much worse for them.”
To alleviate this pain and prevent the muscles from tightening, pretend that you are holding a grape in your teeth, Dr. McVige suggests. Closing your lips but keeping your teeth apart as if there is something between them can cause the jaw to temporarily relax.
Reduce upper back and shoulder pain by rolling the shoulders back so that the neck and chin are in alignment with the spine. Be mindful of forward posturing, especially if you’re sitting on the computer for long periods of time, Dr. McVige advises.
Turning the head to one side with the opposite arm outstretched and flexing that hand can help stretch the neck. Count to 10 while taking deep breaths in and out. Taking breaks and walking around can help reduce the tension that can lead to pain. Set notifications to move with your Fitbit.
You’re dehydrated. You might not be drinking enough water in the cooler months because you don’t feel hot and thirsty, or a heater blasting nearby zaps moisture or, you simply forget to drink water while working on end-of-year deadlines and tasks. Adults should be drinking eight, 8-ounce glasses of water a day, says Dr. McVige.
If a person feels very dehydrated in their home, they can always use a humidifier to help add moisture, she suggests. “Also, make sure that when you’re sleeping the heat isn’t cranked up since this can lead to dehydration. Drinking water throughout the day will help keep you hydrated while you sleep.”
You’re eating headache-triggering foods. Some of the most popular foods you’ll find at holiday gatherings could lead to head pain, like aged cheeses, smoked meats, artificial sweeteners, and chocolate. “Certain foods can trigger headaches including MSG, BPA (found in canned products), nitrates, red dyes, frozen foods that contain MSG, processed cheeses, and diet foods,” says Dr. McVige.
The triggers are very much individual. Plus, not everyone is triggered by the same foods. And while these foods won’t cause headaches in everyone, people with migraines might be more likely to notice the after-effects. “Keeping a headache diary and a food diary can help you understand the things that cause increased headaches,” Dr. McVige says. “The biggest triggers I see in my practice are MSG, bouillon cubes, salad dressings, fake cheeses, and spice packets with MSG. Nitrates found in luncheon meats, hot dogs, smoked meats, and cured meats can also trigger headaches.” Eating a clean diet with foods that aren’t processed and are organic can really improve headache outcomes, she says.
Keep in mind that skipping meals can trigger headaches for some people, especially if they’re skipping breakfast. Eat regular, balanced meals throughout the day to keep headaches at bay.
You’re drinking more alcohol. Celebrations and imbibing go hand in hand during the holidays, no judgment here! But if you’re having a few more cocktails during the week or find yourself with an empty bottle of wine after a Christmas movie sesh, you might be experiencing more headaches or migraines, according to research.
Certain alcohols are suspected to be more likely to provoke migraines, like sweet red wines, other sweet beverages, and certain beers. “Moderate consumption is key if someone is going to imbibe,” says Dr. McVige. “One rule of thumb is to make sure that you have an 8-ounce glass of water before you drink any kind of alcohol and a glass of water for each alcoholic drink to help stave off dehydration.”
If someone feels dehydrated after drinking alcohol, taking drinks with electrolyte-containing properties can be very helpful with the water, Dr. McVige says. A recent study found that participants who took zinc and nicotinic acid (a form of B3) reduced hangover severity the next day. “Taking an NSAID before going to bed can also be helpful in preventing headaches.”
You’re not sleeping. If you’re reading this with tired eyes from staying up late wrapping gifts and you’ve got a pounding headache, you know that sleep disturbances can contribute to head pain. Poor sleep can occur for many reasons and a stressful day where you didn’t take time to wind down before bed is probably at the top of the list. “Many times, people have difficulty sleeping because they are anxious,” says Dr. McVige. “It’s important to calm down the body and thoughts before sleep. If you’re sleeping while feeling anxious, your muscles are spasmed and tensed.”
Try using the Relax feature on your Fitbit or start a Mindfulness session from the app. Sniffing scented oils might also help you relax and fall asleep faster at bedtime, but people who suffer from migraines often have a very hard time with flowery essential oils such as lavender, says Dr. McVige. Sniffing mint or citrus scents tends to be better for this demographic.
You’re chugging caffeine. Whether you’re drinking more caffeine because you’re a sucker for specialty holiday drinks or you slept in and then drank a large cup of coffee after that celebration the night before, this drug could be part of the reason you’re experiencing head pain during the holidays. Caffeine in itself isn’t the direct culprit behind why your head hurts—in fact, it helps narrow and restrict blood flow in the blood vessels which can help with head pain—but the circumstances around that cuppa joe might cause head pain.
Usually, dehydration is part of the problem. “A good rule of thumb is to drink an 8-ounce glass of water before any caffeinated beverage to counter the dehydrating effects,” says Dr. McVige. “Caffeinated beverages can also induce headaches if they are made with artificial sweeteners or are sweet in general.”
If you decided to catch up on zzz’s over the weekend and slept in, having a caffeinated beverage a few hours later than you’re used to could also cause a headache from the caffeine withdrawal.
