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.

      September is an exciting month not only because of the new school year, but it's also the begining of Fall fruit season. In our neck of the woods, this means many varieties of apples. Fruits like apples, pears, and plums that have a protective layer (the skin) are my favorite because they can easily be packed and enjoyed for breakfast on-the-run, lunch, or as an afternoon snack away from home. But, there's more to apples then just the convenience.

From a nutrition standpoint, a large apple (about 1cup) has only about 130 calories and provides an excellent source of fiber. Moreover, compounds called phytonutrients that provide a laundry list of health benefits can be found in foods of plant origin. Leading nutrition and medical experts recommend a diet rich in fruits, vegetables and whole grain as a way to obtain these potential benefits. Apples can be a great way to get flavonoids, a type of phytonutrients.

From a culinary standpoint, there must be at least a dozen ways to enjoy apples. I even have a cookbook entirely devoted to cooking with apples. Here is one convenient way  to prepare an apple dish that can be served as a dessert or a simple brunch item Speedy "Baked" Apples. One serving of this dish meets 100% of the daily fruit recommendation* and provides vitamin C and fiber making it a dessert everyone can feel good about.

My favorite way to enjoy apples is to have them plain, freshly picked from a tree, and this Fall season a visit to an apple orchard is on our family's "to do" list!

*Based on a 2000 calorie diet

      Grilled burgers and veggies, hot dogs and ice cream are just a few of my favorite foods to enjoy at a summer cookout. I often think of how easy it is to lose track of sensible portions while enjoying great food and great company. One of my strategies to enjoy a summer cookout and the delicious food is to think of it in terms of energy balance - the point at which energy consumed (calories from food and drink) equals energy used (calories used to stay active).

      Outdoor summer cookouts, unlike winter holiday celebrations, can offer great opportunities to increase physical activity through outdoor recreation so you can achieve your energy balance.

   Often times we put all of our thoughts into planning the summer cookout menu and perhaps none into planning recreational activities for our guests. For me, the key to a guilt-free active summer cookout is:

• Planning ahead to include fun outdoor games at the cookout to provide an opportunity for everyone to burn those calories. My favorite is badminton, but bocce balls, beanbag toss and dodgeball are fun as well.
• Engaging both kids and adults in outdoor games by choosing activities that are safe and enjoyable for everyone. For example, playing catch or tossing Frisbees can be enjoyed by all, regardless of age or skill level.

   Many health organizations agree that adults should accumulate thirty minutes or more of moderate-intensity physical activity on most, preferably all, days of the week. Besides helping you better manage your weight, physical activity including recreational games can help manage stress and connect to others for an emotional benefit as well.