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Healthy habits for a thankful season

By Sheridan Lane, director, culinary program and operations, Lincoln Land Community College

As we approach the season that commences with pumpkin pie and concludes with champagne toasts at midnight, we can all agree that the overindulgent period between Thanksgiving and New Year’s is not the easiest time of year to focus on being healthy. However, if we have learned anything in the last couple of years, it certainly should be that we prioritize personal constitution.

Special occasions are a consistent reason to throw caution to wind and overindulge. Thanksgiving has a different meaning for everyone, however, some of the usual suspects include turkey, mashed potatoes, dressing, homemade noodles and the pie. Mouths watering yet? Mine too!

While you will never catch me saying, “I’ll skip the pie and go for a run instead,” Susan Waltrip, MS, RD, LDN, nutrition adjunct instructor at LLCC and nutrition services coordinator for Illinois WIC and I were discussing some healthful habits to ward off a “hefty” holiday.

Here are a few pieces of advice noted in our conversation.

  1. Eat them, just don’t eat them all, or at least not all in the same moment. Be mindful of your choices and take the time to enjoy them slowly! Why not save leftovers from a few dishes to try later or simply consider adjusting the portion size? For example, reducing the helping of mashed potatoes from a one cup serving to three-fourths can save you roughly 60 calories and just over 2 grams of fat. You may also choose to cut the slices of pie just a bit smaller. In the image posted in Shape magazine in 2011, you can see just what size of slice keeps you below the 200-calorie mark. If you applied this same idea of reducing the portion by 25% to the whole meal, I can assure that you won’t still be hungry, and according to the Calorie Control Council’s estimation of an average Thanksgiving calorie intake (who knew there was such a group) you could save nearly 1,000 calories. Short of needing a specialized diet due to diagnosed health conditions, there is no reason all of these foods cannot be included. Just give it a thought.
  2. Another trick is always planning. “Budget” your holiday intake by planning ahead. Think about where you want to spend your calories. Susan posed the question, “Do you want to drink them or eat them? Maybe forgo the extra glass of wine or drink more water to help you feel a bit more full. Drinking water will also help relieve the bloating from a higher sodium intake. Take an extra walk and eat a little less the few days before Turkey Day. Then, the day of, bring your sneakers. It’s always a great idea to get outside, weather permitting, and go for a stroll with your family.”

Bottom line, enjoy the day with whomever you choose with no guilt, but make good choices and be confident in them. Below is a recipe that is a bit mindful of healthy eating. Wishing you a healthy, happy holiday season.

Health & Kindness,
Sheridan & Susan

Susan’s Cranberry Apple Relish

From a topping for brie to a side with the turkey, this make ahead relish is sure to brighten up any dish.

  • 12 oz package fresh cranberries
  • 2 medium sized oranges peeled & seeds removed
  • ½ cup sugar
  • 2 T. honey (more to taste depending upon sweetness of oranges/ tartness of cranberries)
  • ½ tsp. cinnamon
  • 2 medium apples small dice (leave skin on for extra fiber)
  • ½ cup pecans, finely chopped
  • Fresh mint for garnish

In a food processor, pulse cranberries and oranges. Add ½ cup sugar, chopped apples, cinnamon and honey to taste.  Let sit in refrigerator for 24 hours. Stir in chopped pecans and garnish with fresh mint.

Lincoln Land Community College offers credit programs in Culinary Arts, Hospitality Management, Baking/Pastry, and Value-Added Local Food, and non-credit cooking and food classes through LLCC Community Education.

Cooking or food questions? Email epicuriosity101@llcc.edu.

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