Healthy Eating Tips for Surviving the Holidays

For many people, December is one of the busiest times of the year. Between the office parties, family get-togethers, and holiday meals with friends, it seems like there are extra indulgences around every corner, combined with less time to make healthy choices. When you are hosting or bringing a dish to a celebration, you have an opportunity to make a healthy impact on those around you and yourself.

Here are some helpful replacements to get through the holidays without gaining weight:

• Instead of MASHED POTATOES, choose MASHED CAULIFLOWER 120 calories vs 60 calories

• Instead of APPLE PIE, choose BAKED APPLE WITH BUTTER & CINNAMON 170 calories vs 100 calories

• Instead of MEATBALLS, choose MINI TURKEY VEGETABLE MEATBALLS 250 calories vs 150 calories

• Instead of CHEESE LOG & CRACKERS, choose HUMMUS & VEGETABLES 300 calories vs 170 calories

BALANCE IT OUT Office Parties; Family Get-Togethers; Holiday Meals - Here's how to burn the calories you've indulged in this month:

• 1 cup eggnog = 225 calories = 45 minutes yoga

• 1/2 cup stuffing = 180 calories = 36 minutes walking

• 2 sugar cookies with frosting = 375 calories = 40 minutes Zumba

• 4 ounces glazed ham = 275 calories = 60 minutes raking leaves

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FESTIVE KALE ARTICHOKE DIP Whether you are hosting a holiday get-together at your house or just stocking your refrigerator with healthy food, this lite version of a classic will have you and your guests going back for seconds and NOT feeling guilty! Serve with vegetable crudite instead of chips to make it even healthier. NUTRITION FACTS:

• Servings: 6

• Calories per serving: 162

• Total Fat: 8 g

• Saturated Fat: 3 g

• Monounsaturated Fat: 2 g

• Polyunsaturated Fat: 3 g

• Trans Fat: 0 g

• Cholesterol: 22 mg

• Sodium: 464 mg

• Potassium: 203 mg

• Total Carbohydrate: 10 g

• Dietary Fiber: 2 g

• Sugars: 4 g

• Protein: 10 g

• Vitamin A: 76 %

• Vitamin C: 94 %

• Calcium: 21 %

• Iron: 5 %

INGREDIENTS:

• 1 1/2 cups frozen kale, thawed and water squeezed out

• 1 cup artichoke hearts in water, drained, and chopped

• 1 cup plain Greek yogurt

• 1/2 cup light mayo

• 2 tablespoons grated Parmesan cheese

• 1/2 cup part-skim mozzarella cheese

• 1 clove garlic, chopped

• 1 shallot, chopped

• 2 red peppers, chopped

INSTRUCTIONS:

1. Preheat oven to 400 degrees.

2. Mix yogurt, mayo, and cheeses together.

3. Add garlic & shallots, and then fold in kale, artichoke hearts, and red peppers.

4. Pour into a baking dish. Sprinkle with Parmesan cheese.

5. Bake for 20-30 minutes, or until hot and melted.

6. Serve with multi-grain tortilla chips or crackers, or vegetable crudite.

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