 |
|
|
|
|
Although the holidays bring many temptations, it is possible to enjoy the season and maintain your healthy lifestyle. "The key is to stay active, make good choices and watch your portions," advises HealthPartners dietitian Stephanie Kovarik, who offers the following tips for preparing festive favorites with less fat and fewer calories:
Traditional favorites you can make lighter
| Traditional |
Holiday lite |
| Roast turkey with skin |
Roast turkey breast without skin |
Mashed potatoes made with whole milk
and butter |
Mashed potatoes made with skim milk, chicken broth and roasted garlic |
| Gravy with fat |
Gravy, cooled with hardened fat skimmed off; then reheated |
| Green bean casserole |
Green beans steamed or sautéed in
olive oil |
| Traditional bread stuffing moistened with butter, broth and pan drippings |
Whole wheat bread stuffing made with vegetables and fruits, such as cranberries or apples, and moistened with low-fat, low-sodium chicken broth |
|
|
| This recipe below from the National Institutes of Health features a crust made with heart-healthy oats and almonds. Preparing this recipe could save you up to 125 calories and 5 grams of fat per serving compared to a serving of traditional pumpkin pie. To lower fat and cholesterol even more, substitute two egg whites for the whole egg. |
|
|
|
|
|
| |
| Crunchy Pumpkin Pie |
 |
 |
| Crust |
Filling |
| 1 c quick-cooking oats |
1/4 c packed brown sugar |
| 1/4 c whole-wheat flour |
1/2 tsp ground cinnamon |
| 1/4 c ground almonds |
1/4 tsp ground nutmeg |
| 2 tbsp brown sugar |
1/4 tsp salt |
| 1/4 tsp salt |
1 egg beaten (or two egg whites) |
| 3 tbsp vegetable oil |
1 c canned pumpkin |
| 1 tbsp water |
2/3 c evaporated skim milk |
| |
4 tsp vanilla |
|
Preheat oven to 425º F. Mix oats, flour, almonds, sugar and salt together in small mixing bowl. Blend oil and water with small wire whisk until emulsified. Add oil mixture to dry ingredients and mix well. Press into a 9-inch pie pan and bake for 8-10 minutes or until light brown. Turn down oven to 350º F.
Mix sugar, cinnamon, nutmeg and salt together in a bowl. Blend in eggs and vanilla. Add pumpkin and milk and stir to combine. Pour into prepared pie shell. Bake 45 minutes at 350º F or until knife inserted near center comes out clean.
Yield: 9 servings - Serving size: 1/9 of a 9-inch pie |
 |
 |
|
|
| |
| Each serving provides: |
| Calories: 177 |
Total fat: 8g |
Saturated fat: 1g |
Cholesterol: 24mg |
Sodium: 153mg |
|
|
| |
|
|
|
|
 Kick butt for a day ... and maybe forever
The Great American Smokeout is Thursday, November 15
Do you want to quit smoking?
Don't put it off! Join the millions of Americans who participate in the Great American Smokeout on November 15th and give up cigarettes for the day. It could be the first day of your healthy, smoke-free life.
Getting through the day smoke-free
- Drink plenty of water throughout the day. Avoid coffee, alcohol or other beverages you associate with smoking.
- Eat several small meals during the day to maintain constant blood sugar levels, which helps balance your energy level
and mood.
- Spend free time in public places where smoking isn't allowed, such as libraries, theaters, restaurants or malls.
- When you feel a craving, take deep breaths similar to smoking and picture fresh, clean air filling your lungs.
- Exercise. Even a quick walk around the block can help you deal with the urge to smoke.
The HealthPartners Smoking Cessation Program is just a phone call away
In this comprehensive telephone-counseling program, you'll work with a health educator to develop your customized quitting plan and receive the ongoing support you need to succeed. Call the HealthPartners Phone Courses line at 1-800-311-1052 or log on to healthpartners.com for information.
|
|
|
|
| |
|
|
|
 HealthPartners has your link to a healthier life and healthy savings
Are you getting the most from healthpartners.com? Take a short, guided tour and find out.
Maybe you've searched for a doctor, viewed your plan benefits or tracked claims. Those are some of our most popular tools. But you may not be taking advantage of all the convenient resources available at healthpartners.com.
For example, did you know you can also replace a lost membership ID card, refill prescriptions and track health information such as medical histories, allergies and immunization records for your whole family? You can even find special discounts and services available only to HealthPartners members.
Take the healthpartners.com tour now and start getting the most out of your HealthPartners membership today. |
|
|
|
|
|
 |
