DESMOND CASE: IN­QUIRY BE­GINS IN NEW THE YEAR

Truro Daily News - - FRONT PAGE - Jen­nifer Fer­gu­son Jen­nifer Fer­gu­son is a reg­is­tered di­eti­tian with Sobeys in Truro.

’Tis the sea­son for celebratio­n! Since many hol­i­day gath­er­ings are fo­cused on food, you might nd it di cult not to overindulg­e. Our team of Sobeys di­eti­tians are here to help you en­joy the sea­son with­out los­ing sight of your health goals. It’s all about bal­anc­ing fun, food and ac­tiv­ity.

Here are a few sug­ges­tions to equip you with your best party plan!

Bring It: Lead by ex­am­ple and bring a bet­ter food op­tion to the ta­ble. If you’re short on time, pre­order a veg­etable or fruit tray from Sobeys’ pro­duce depart­ment. Al­ready in store? Grab hum­mus from the deli depart­ment and pair it with crack­ers, mini pitas or pre­cut veg­gies. Se­lect a ready-to-eat salad from the pro­duce depart­ment or a shrimp plat­ter from the seafood depart­ment. Need to bring a snack? Look for mixed nuts or trail mix in the bulk sec­tion or gro­cery aisles.

Take Stock: Sur­vey the bu et ta­ble be­fore lling your plate, then choose your favourite foods and skip your least favourite. You don’t have to eat some­thing just be­cause it’s there.

Grab a Smaller Plate: If the op­tion is avail­able, take the dessert- or ap­pe­tizer-size plate. It does seem more sat­is­fy­ing if your plate is full. Smaller = less food. No plate? Try a nap­kin.

Load Up: Yes, load up on veg­eta­bles or salad op­tions! Veg­eta­bles pro­vide bre and help keep your blood su­gars sta­bi­lized. En­joy veg­gies with a lit­tle dip!

Take 2: Try pick­ing one or two ap­pe­tiz­ers and then move away from the ta­ble or food area and take your time eat­ing.

Be­ware of the Small Bites: ’Tis the sea­son of lit­tle bites! Ap­pe­tiz­ers, choco­lates and hol­i­day squares may seem harm­less be­cause they are bite-sized. Don’t be fooled though – these foods can be high in calo­ries, fat or sugar and can quickly add up.

Savour the Hol­i­days: Have hol­i­day treats! e se­cret is to fully en­joy what you are eat­ing.

Al­low your­self time to taste and en­joy ev­ery bite with­out feeling guilty.

Savour­ing a smaller por­tion of a favourite treat can sat­isfy your crav­ing. Eat slowly and chew your food well. Put your fork down be­tween bites. Stop eat­ing when you are full or if you are not en­joy­ing the food.

Cock­tail Hour: Choose drinks that are lower in calo­ries like wa­ter, sparkling wa­ter or diet pop. Limit drinks that are high in sugar like pop, punch or eggnog. Be sen­si­ble with al­co­hol. Make ev­ery other drink a non-al­co­holic one. Try light beer, non-al­co­holic beer or wine spritzers.

Stay Ac­tive: It’s all about bal­ance. Have you found your­self in­dulging a lit­tle too of­ten? Bal­ance this by en­joy­ing fun hol­i­day ac­tiv­i­ties with fam­ily and friends… or on your own if you are in need of some peace and quiet.

•Walk around your neigh­bor­hood to see the Christ­mas lights and dec­o­ra­tions.

•Cel­e­brate win­ter with ac­tiv­i­ties that you can’t do any other time of year. Skat­ing, skiing and snow­shoe­ing are all great choices.

•Go sled­ding or build a snow­man with the kids in your life.

•Walk a lit­tle more while you are Christ­mas shop­ping. Park farther away, take a few ex­tra laps around the mall or stroll through the down­town streets.

Most of all, en­joy ev­ery­thing the fes­tive sea­son has to o er! 3 tbsp (45 ml) 1 tbsp (15 ml) ¼ tsp (1 ml) Lime juice Lime zest Pep­per

Di­rec­tions:

• Cut the top o the pomegranat­e, score the peel into four quar­ters and pry open the fruit. Sub­merge in a large bowl of wa­ter. Peel seeds away from skin and mem­branes. Dis­card skin and mem­branes, drain wa­ter and re­serve seeds.

• Mix all in­gre­di­ents in a bowl and serve.

Nu­tri­tion In­for­ma­tion per Serv­ing: Calo­ries: 33, Fat: 1 gram, Car­bo­hy­drate: 5 grams, Fi­bre: 1 gram, Pro­tein: 1 gram, Sodium: 3 mil­ligrams

Re­place your tra­di­tional cran­berry sauce with this avor­ful salsa. Use ½ jalapeno pep­per if you don’t like a lot of spice.

Taste and Learn

Join Jen­nifer for a tasty ses­sion to learn some new ways to en­joy favourite foods. Sam­ples and recipes pro­vided.

One Pot Meals: Tues­day, Jan. 15, 1:30pm-2:30 p.m.

Call Jen­nifer at 902-895-7382 to reg­is­ter.

Hun­gry for more? Like @ Sobeys­di­eti­tian on Facebook and Twit­ter for more tasty tips and recipes or re­ceive our sched­ule of events and Healthy Bits and Bites News­let­ter di­rectly to your in­box! Reg­is­ter at www.sobeysphar­macy. com/news­let­ter.

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