The holiday season is a time for people to share and enjoy their favorite foods. We encourage everyone to do so with balance and moderation, and to not worry about "healthifying" recipes excessively.
However, this could be a great opportunity to introduce your friends and family to a new spin on a classic recipe and start a culinary conversation!
The goal of our Revved Up Recipe series is to add vegetables to classic recipes without compromising the taste or texture. In doing so, kids and adults alike get an extra boost of nutrients while enjoying their familiar favorites.
Let us know if you make this recipe - tag us on Instagram , Twitter, or Facebook, or leave us a comment below!
Revved Up Mashed Potatoes
6 oz golden beets (approximately 2 medium), peeled and quartered
For many, the holidays are a time to savor traditions. And while many traditional holiday foods are comforting and delicious, they aren’t always the healthiest.
Our dietitians encourage wellness as a priority, but this doesn’t mean you should completely eschew holiday foods.
You may already be familiar with the wellness concept of moderation, but this term leaves a lot of room for interpretation. An alternative concept that’s gaining more traction in the wellness world is mindfulness.
What is mindfulness?
Mindfulness is the simple practice of bringing your awareness to the present moment. It’s a concept aimed to help you enjoy experiences as they happen instead of allowing your mind to wander to the past or future, which may foster stress or anxiety.
This may sound like an easy concept, but it’s surprisingly difficult in practice.
As an exercise, try a 60-second mindful meditation: focus your mind on your body’s sensations, the sounds in the room, and what’s happening around you.
Think healthy this holiday season and make sure your family’s wellness is a priority. Talk with your children about the importance of eating healthy during the holidays. Getting them involved now will help them develop healthy habits for holidays to come.ere are some healthy ways to ensure your family puts wellness first this holiday season:
Serve well-balanced meals throughout the day to prevent overeating during the holiday dinner.
Encourage your children to say, “No thank you,” when they are full.
Drink milk or water and avoid juices and drinks that are high in sugar.
Add fruits and vegetables to holiday recipes to increase the vitamins and minerals your family will be eating.
Pick out a new red or green fruit and vegetable to try for this year’s holiday meal.
Remind kids that a healthy holiday meal includes food from all the food groups.
Go for a family walk together while food is baking or after the holiday meal.
Holidays bring family and friends together but it is the food that makes them stay. With that being said, the menu planning becomes a major priority.
Planning goes above and beyond just the food. You should consider timing of not only the dining event but the prep and setup. Equipment and décor come next, so remember to engage all five senses. Finally. the guest list needs to be considered and invites must go out.
As you plan your menus, speak to the local harvest and infuse these seasonal treasures to complement your staple items. The focus should always be about creating a wow experience for your guests while featuring well balanced and flavorful offerings. Whether you are planning a full dinner, brunch or just cocktail party, try to make the menu interactive so the guests enjoy the full culinary experience.
After the menu is finalized, the prep and execution begins. A smart host ensures the menu can be prepped in advance and finished quickly to allow ti...
Celebrating a birthday is a big milestone in a child’s life and having a party is a great way to acknowledge accomplishments from the previous year as well as look forward to what lies ahead. While birthday parties are often synonymous with junk food galore, the sugar rush doesn’t necessarily have to be the main focus. Some tips to avoid less healthy foods:
Make your own pizza using whole wheat English muffins or pitas
Make your own fruit kabobs with dark chocolate dipping sauce
Serve a homemade sandwich platter or small fruit smoothies
Offer mini-cupcakes instead of a traditional sheet cake
Goodie bags can be filled with non-food items like little toys, stickers, pencils/crayons/markers and healthy snacks like no-salt popcorn and dried fruit
Another tip: Keep the attention on the fun activities planned for the kids and get the adults involved to get the whole group up and moving or engaged in the particular activity.
President’s Day is this Monday and many Americans are approaching Friday morning in eager anticipation of the long weekend and Monday off.
As vacation time is rare, and as President’s Day is one of the few holidays that doesn’t include celebrating around copious amounts of food, it’s a great opportunity to do something for our health — whether on our own, with family or friends.
What can we do? First, we can rest! Adequate sleep is extremely important and most of us don’t get enough. So sleep in, nap or lounge a little!
Many often find it difficult to make time to exercise. Whether you make a solo trip to the gym, go for a walk, play with your kids, or perhaps are even traveling for the long weekend to place that offers different activities, use the time to move!
A little extra time also gives us the chance to try some healthy cooking. Whether preparing meals for the week to save time later on, trying something new, or experimenting with something ext...
We often think of the new year as a time to celebrate, to look forward, to make “resolutions” for a “fresh start.” In the wake of recent events such as the Newtown tragedy and Hurricane Sandy, it is equally important to think about the past and present.
Reflecting upon current happenings and past experiences not only helps to inform and guide us for future actions and decisions but also allows us to appreciate what we have and where we have come from. While the new year can inspire us to change for the better, there are aspects of our lives that don’t require change. So we can also look at the new year as an opportunity to think about how to protect and preserve what is truly important.
This means approaching health as a valued asset rather than a burden. Health is all-encompassing; from diet and exercise to sleep, to mental health, to the health of our families, friend and communities. It is only when the health of individuals AND commu...
Yesterday was Valentine’s Day, the holiday of hearts, flowers and of course, chocolate.
Inevitably (at least for me, as a nutritionist), this holiday brings back to the forefront the debate over chocolate, and the research regarding its potential health benefits.Chocolate is no stranger to health and nutrition controversy. A common and longtime myth, for example, is that chocolate causes acne.
Why the obsession with chocolate?
As it both sweet and creamy, chocolate is therefore a highly tasty and sought after food. Furthermore, the melting point of chocolate is slightly below human body temperature, which creates the sensation of chocolate melting in the mouth, making it even more palatable. Some scientific studies indicate that there is an even deeper biological response to chocolate—that the consumption of chocolate triggers pleasure centers in the brain and can also affect mood.