DESMOND CASE: INQUIRY BEGINS IN NEW THE YEAR
’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
• 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.