Healthy Living Tips from
The New Jersey Police Chief Magazine | November 2020
HEALTHY TIP : Don ’ t Put on More “ Pandemic Pounds ” - Eat Right During the Holidays
Star�ng at Thanksgiving and through the extended holiday season , we all face extraordinary challenges with trying to balance safety and family gatherings with rising COVID-19 infec�ons . As we make our own personal decisions about how we will ( or won ’ t ) gather together , Deborah Heart and Lung Center wants to remind everyone that regardless of what you decide , try to keep healthy ea�ng on your dinner plate .
“ Pandemic pounds ” or the “ quaran�ne nineteen ” is very real . Comfort food has been a favorite “ go ” to for months . Let ’ s not push our weight gain any further during the holidays !
Be Mindful of What you Serve
This holiday season can be different . You can enjoy your goodies without feeling bloated and pu�ng a toll on your waist and heart . Strategy — not u�er denial — is the key to success ! So let ’ s get started :
Look for the stars . Take stock of your tradi�onal holiday foods and highlight what ’ s naturally healthy . For example : Turkey topped with gravy -- but minus the skin -- is an American Heart Associa�on-approved entreé . And is fish a part of your holiday tradi�on ? Indulge !
Create NEW favorites . If your table groans under the weight of bu�ered rolls , creamed onions and rich foods , replace one of two of those heavy hi�ers with a new recipe – like a pla�er of seasoned , roasted winter vegetables or red len�l & brown rice cakes ! Exchange a dozen cookies for low-fat meringues flecked with mini chocolate chips . And look to the season ’ s harvest of cranberries , apples , pears , brussel sprouts , pumpkin and squash for crea�ve inspira�on .
Prac�ce por�on control . If you can ’ t eliminate it or make it more healthful , plan to limit it ! Put a dollop of Grandma ’ s must-have giblet gravy on the side of the plate and dip your turkey in it for taste . Enjoy half a cup of eggnog -- but just on a special occasion -- when it means the most to you .
Keep the rest lean and green . Don ’ t squander precious calories on a stale , store-bought cookie during a Wednesday coffee break ! Be mindful of healthier ea�ng amid the fes�vi�es and you ’ ll buy yourself the flexibility for special indulgences .
Skinny it down . Transform sweet potato pie into a side dish of freshly baked sweet potatoes with a touch of cinnamon . Replace the beef in Uncle Joe ’ s New Year ’ s Day Chili with ground turkey and red beans . Check out cookbooks , holiday magazines and online sites which have a health focus and learn some culinary tricks . You ’ ll be surprised at how much old-fashioned flavor is retained by making clever subs�tu�ons !
Party on . Whip up a low-fat yogurt dip and cut up some crunchy crudités , or prepare an angel food cake and a simple compote of fruits marinated in juice .
With a li�le planning and subs�tu�on , you can make the holidays healthier !
For more information visit www . DemandDeborah . org or call 855-646-3484 .
17