Healthy Holidays: Tips To Eat Right And Roll More Happily Into The New Year
It's a two-day Thanksgiving holiday for the Hedgepet family in Niagara Falls.
Great-grandma's turkey board, roasting pan and treat will become a traditional Thursday with turkey, mashed potatoes and quiches.
Susie Hedgepeth, a 10-year-old vegetarian, doesn't eat turkey, but she seems to like at least one or two of her aunt's pumpkin chocolate chip cookies.
"They're big and big," she said. "I love these."
The next day, the extended family will meet for dinner, as four family members were born in November. They will celebrate their birthday by cutting a cake.
Then it's back to healthier eating until Christmas and New Years.
This family understands that culinary delights are kept for special days, not every holiday.
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"We're very much about moderation," said Paul Hedgepeth, who is married with five children, including Susie and two other children, who still live at home.
Families can enjoy wholesome meals and holiday snacks while maintaining a healthy balance. That's how.
The Hedgepet family of Niagara Falls prepares dinner using the Independent Health Foundation's Healthy Options at Home Meal Kit.
Shopping and eating at home
"The holidays can be a little stressful," says registered dietitian Mackenzie Ferrante. 'Eating under stress can lead to weight gain, not just because you're stressed, but because you eat differently. There are parties and gatherings and you have less time to shop or do other things.'
The way you shop and eat at home sets the stage for holiday eating, says Ferrante, a doctoral student at the University at Buffalo's Laboratory of Child Health and Behavior.
Nutrient-rich foods should form an important part of a healthy diet. Think whole foods, whole grains and lean proteins. "The most important thing to think about is color," said Ferrante. Colorful fruits and vegetables contain vitamins, minerals and antioxidants that build strong cells and reduce the risk of disease. Potatoes are packed with nutrients, according to Ferrante. Not french fries, because they're deep-fried in a process that releases nutrients. "They're similar in calories," she said, "but you get more nutrients in sweet potatoes."
"One of the biggest misconceptions about healthy eating is that it has to be expensive," says Ferrante. "You can eat healthy on a budget, and you can do it many times a week." Planning and support can help.
The Hedgepet family has received support from the Healthy Options Home Meal Kit program, an independent healthcare foundation dedicated to teaching cooking skills and building positive long-term habits. Deliveries arrive weekly for several weeks and include no more than a dozen ingredients for a healthy recipe. Families also receive a cooking kit with instructions and supplies. Families in Niagara Falls and East and West Buffalo are eligible
Potato tacos were the first unfamiliar combination the family tried after signing up. Tuesday's dinner consisted of turkey and vegetable bolognese with carrots, onions, celery, frozen spinach, tomato sauce, and brown bread.
"Sweet potatoes are one thing, tacos are another," says Becky Hedgepett, Paul's wife. "But collecting them? It was very vague. It was unexpectedly delicious, so from now on, whatever it is, we're going to try it."
Take your children shopping and help them cook
Mackenzie Ferrante, a doctoral student at the University at Buffalo's Child Health and Behavior Laboratory, enjoys taking her son Rowan to farmers' markets and introducing him to nutritious foods.
"One thing we've learned from recent research is that if it's in the house, it's edible," Ferrante said. That's why planned grocery shopping trips are important, as is shopping with the kids whenever possible. This can help parents teach their children about healthy food choices and show them how beautiful fresh produce and other healthy foods can be. When they choose these products, they're more likely to try them, Ferrante said.
Grocery stores may also reserve bad temptations for some children. She says she can cut back on online shopping altogether and save time, which is a precious commodity this time of year.
"Studies have also shown that involving your kids in the kitchen allows them to eat what you cook," Ferrante said. "Comes with the caveat that it doesn't always work." Keep trying, he said. Your kids will probably bite you one day.
Ferrante says it's easy to get lost in the details and draw the wrong conclusions about some processed foods. For example, brown rice takes 45 minutes or more to cook. Some brands only need a few minutes now. Many healthy foods also require preservatives. She advises shoppers to pay close attention to sugar, saturated fat, and trans fat, not just per serving, but in the entire package. "If you eat that bag of Oreos," Ferrante said, "how many calories would that be?" How many grams of fat will there be?"
Paul Hedgepeth slices a cucumber to prepare dinner with his wife and children at their home in Niagara Falls.
Regular eye candy is recommended to be held at home for both children and adults. Susie Hedgepeth and her siblings David, 14, and Maria, 12, will have their Christmas stockings next month, but they won't find any candy before. Storing fresh fruit in the family kitchen is another practice recommended by Ferrante, as well as storing cut fruits and vegetables in the center of the refrigerator. Adding spinach, kale or beets to hummus can add a festive touch. Ferrante recommends eating dense foods first.
"My kids like to eat candy or chips," says Becky Hedgepett, "but when I cut an apple and put it in the bowl, 'Hey!' "It looks delicious."
The Hedgepets sit down to dinner together each night in their home in Niagara Falls and pray before each meal.
Live music plays regularly, especially during dinner. "I think we're better off for it, both health-wise and as a family," said Becky Hedgepeth. "No matter how the day went, we can count on lunch."
He distributes the same food for everyone, even if the portions are different, and passes the meat dishes to Susie.
Ferrante and his nearly 2-year-old son, Rowan, have breakfast together every morning. "I'll replicate what he has," she said, "but I'll do it in a way that I'll try to show you how to add more nutrients," like adding fresh fruit to oatmeal or cereal.
Breadhive Bakery and Cafe has many repeat customers on the West Side.
Meetings and dinners
"What we know about restaurant meals is that they tend to be high in calories, saturated fat and sodium," Ferrante said. "Going out to eat three times a week is no longer a pleasure. It's important to be aware of what we're doing and how often."
Take it easy when you're with friends and family, she said, but not always. "If you eat a piece of cake, you'll be fine. But if you eat a piece of cake every day during this two-month vacation, you need to reconsider."
That means ordering a box at lunch and hiding half of it before eating, Ferrante said. If you're planning a holiday dinner, it's also a good idea to have breakfasts and lunches that are nutrient-rich, especially if you know the restaurant or family chef will be preparing dishes you love. If you know a tasty but low-nutrition snack, the same goes for choosing a healthy snack.
Hedgepats are more likely to get together as a family on vacation, but pizza nights at restaurants and at home, when the kids are rarely drinking soda, are limited to once a month. Otherwise, the main drink is water and 2% milk.
Whether sit-down or take-out, consider the side dishes. Replace potato chips or mashed potatoes with fruit, beans or a salad. Includes baby food.
Paul Hedgepeth considers himself a role model for his children due to his preference for healthy eating and exercise.
Ferrante isn't one of the nutritionists who advocate eating broccoli and kale before meetings.
"I don't know many people who can resist those little pretzels and candy floating under their noses," she said. Instead, add something healthy to your snack or dessert plate. Eat slowly and savor what you tasted because it makes you feel fuller, and wait a few seconds before going back. "It takes some time," he said, "to bring the stomach to the mouth."
"I'm a water fanatic," says Ferrante, who has at least three full bottles at home, drinks it regularly, and sometimes adds pieces of fruit for extra flavor. "Water is a good way to start any meal," she says. "I tell people one thing: drink a glass of water when you go to a restaurant or a party," she said. 'Moisturize a little. Maybe it will slow you down.'
At home or in the city, "alcohol adds calories," Ferrante said. Many alcoholic beverages, including coffee and soft drinks, often have a lot of added sugar, which can add extra pounds and cost more. Order an Americano instead, flavored only if needed.
exercise Get at least seven hours of sleep and make sure your kids get at least eight hours of sleep. Take long breaks to stretch. When stress arises, sit still, count every breath. "You don't have to be the next husband's guru," says Ferrante. "Taking small breaks can be very helpful."
Hedgehogs go on game drives and hikes in the Niagara Gorge parks, even during the holiday season. There are gingerbread houses that you can make and decorate. Cut down the tree. To attend special church services.
Food and drink are part of the equation, but gratitude, kindness, faith, and family are the foundation.
"The children are healthy and active," says Paul Hedgepeth, "and we are active with them."
Mackenzie Ferrant, a doctoral student at the University at Buffalo's Child Health and Behavior Laboratory, shares these easy-to-make, filling, and nutritious recipes.
1 box cake, muffin or muffin mix (15 oz of best flavor)
1 15 oz pumpkin puree
Mix the two together. Do not confuse.
Fill the muffin pan. Use liners or butter or pour pan.
Cook the mixture according to package directions.
This recipe calls for no oil or eggs. If desired, add spices such as cinnamon, nutmeg or cloves to the mixture and add the cinnamon sugar and crushed walnuts.
"There are lots of ways to play with the recipe, but it's just as delicious," says Ferrante. “Kids can help pour the mixture, mix the mixture and squash. If you do, they can top it with cinnamon sugar. It's a really quick and easy way to get kids to cook and get excited about fall/winter squash."
6 medium beets (1 1/2 pounds), trimmed
2 chio rosuner koya, kima
1 jalapeño pepper, seeds and flesh (leave the seeds if you like spice)
3 tablespoons of extra virgin olive oil
1 1/2 tablespoons maple syrup
2 tbsp
Preheat the oven to 350 degrees. Place the beets in a small pan and add a quarter cup of water. Cover with foil and bake until tender, about 1 hour. Leave to cool slightly.
Wash the beets and transfer them to the combine.
Add all remaining ingredients to a food processor. Beat until smooth.
"This hummus is a bright red color and is great as a holiday dip with chopped greens, pita bread, etc.," says Ferrante, "It's festive, delicious, and full of protein, vitamins, and minerals."
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