Kasia the Expert

     Tis' the season to over-indulge.  During the holidays, it's easy for my family and me to let our guard down and indulge in a variety of foods and snacks made for the occasion.  I like to think this means I can still maintain a healthy lifestyle--but how?  Here's my recipe for holiday snacking:

• For me, hot cocoa and winter holidays are the perfect match.  While my friends tend to go for the full-calorie version, I like to switch to the sugar-free variety.  Between extra foods and fewer trips to the gym, I like to save calories wherever possible.  This simple switch reduces calories, but not flavor.  Add fat-free Reddi Wip and a dusting of cocoa powder for a picture perfect cup of cocoa!
• Smart snacks--SmartPop! popcorn is my favorite--not only because popcorn is a snacking favorite among most people, but with a simple addition of raisins, sunflower seeds and mini chocolate chips, it can be transformed into a gourmet snack that can fit anyone's healthy lifestyle.
• Practice portion control to keep calories in check.  My favorite portion-control strategy around the holidays is using smaller plates.  Visit Small Ways to Cut Big Calories This Holiday Season for more tips.

     Setting smart snacking habits for life is crucial to a healthy lifestyle and my recipe for holiday snacking can easily go beyond any holiday.

      In our neck of the woods, cold weather season is officially among us and likely to stay for the next five months. For me, the perfect solution to staying warm is cozying up with a bowl of hot soup. It's not only a great way to stay warm but also a sensible way to curb hunger.

Keep in mind, to maintain your weight you must maintain energy balance where the calories in equal calories out, otherwise you gain or lose weight. Feeling full, or satiated is the key "ingredient" and a low fat soup, along with other water-rich foods (i.e. fruits and vegetables) can help you feel full with fewer calories to help maintain energy balance.

Not all soups are created equal and it's important to keep in mind that the total amount of calories consumed matters. Therefore, the best soups that create a feeling of fullness with fewer calories are low fat, water/broth based.

Also, besides water, fiber (found in fruits, vegetables and whole grain foods) and lean protein (i.e. skinless chicken breast) may also affect your level of satiety. Soup offers an easy, quick and convenient way to add fiber and lean protein. My favorite is the Pork Posole, a Mexican style broth-based hearty soup, made with diced tomatoes and lean pork.

Take a new look at your favorite bowl of soup - with the right mix of ingredients, it may just help keep you feeling full and warm on a cold day!

     These days, my busy schedule makes it difficult to cook a well-balanced meal for dinner every night.  What's my solution?  Time to dust off the old ceramic slow-cooker!  Meals with my favorite meat, protein or protein-alternative, along with canned and fresh produce, are so easy to let slowly simmer all day while I take on the world.  I'm trying to be a little more creative than the typical beef pot roast and potatoes while sticking with ingredients I usually have in my kitchen.  Here are some interesting combinations I've tried:

Start with....	Suggested Pairings (Canned Produce)....	Also Add....
For a taste of the Caribbean in the middle of winter:  Chicken, boneless, skinless	Tropical fruit cocktail, Hunt's Diced Tomatoes, black beans	Sliced sweet or russet potatoes, fresh mint leaves and thyme, fresh lime wedges
For hearty, warm stew:  Lightlife Smart Ground-Original Beef Crumbles^	Hunt's Diced Tomatoes, Hunt's Tomato Sauce--Basil, Garlic and Oregano, corn, carrots and red kidney beans	Your favorite leafy greens (I enjoy baby spinach)
Meatless	Peas and carrots	Broccoli and cauliflower flourets, diced turkey bacon, sesame seeds

     ^Lightlife Smart Ground beef crumbles provide 1/3 fewer calories, 100% less fat, saturated fat and trans fat, 100% less cholesterol and good sources of potassium, fiber and protein compared to regular ground beef*.

     One of the greatest conveniences I enjoy about these combinations is around the canned produce--it's a simple solution to good nutrition.  For example, I feel good knowing the lycopene, the antioxidant found naturally in tomatoes, is actually absorbed better by the body after heating.

     What a treat to walk into a house filled with the aroma of a home-cooked meal that only took a few minutes in the morning to prepare.

*Comparison based on USDA's Nutrient Database for 2 ounces of 95% lean ground beef crumbles