Kasia the Expert

     I received the best e-mail the other day from a colleague of mine at the University of Nebraska, Licoln--a video clip about "tiny tastes" around the holidays and how much they add up calorie-wise.  It got me thinking about how common this is for everyone--to think that just a sliver here or a morsel there throughout the day can seem trivial, but in fact, may add up to lots of extra calories.  Like you, I too think of the holidays as a time for enjoying myself in the company of family, friends and good food.  However, it's also important to me to remain mindful of my calories around this time of year as well.  Here's an idea of just how many calories those "tiny tastes" may be adding up to in the course of just one day!

• I'm baking cookies and upon removing them from the oven, one breaks.  I eat it as a reward for even baking cookies in the midst of a busy schedule....30 calories
• A co-worker brings in holiday candy!  I try just one small piece of fudge....70 calories
• At a holiday gathering, I indulge in cheese and crackers to curb my hunger until dinner....40 calories
• Old-fashioned style eggnog!  Who can pass that up?  Just a quarter cup....100 calories
• While helping dish up dessert, I treat myself to a small taste (one heaping tablespoon of ice cream)....70 calories

     All of these "tiny tastes" add up to a grand total of 310 calories!  When tacked onto a regular eating routine, these "extra" calories add up to a whole pound over the course of roughly 11 days.  Plus, if you're like me, I usually skip the gym on these days, which means I'm not burning any calories off.  So, just remember, tiny tastes don't always come in large portions, so it may be a good idea to avoid some of them, while keeping up with with your daily exercise routine.  That way, you'll still feel great come the New Year!

     'Tis the season to eat and be merry with family & friends!  It's also that time of year most people dread because, for many, extra calories find a seat at the table as well.  Fewer calories can be a realistic goal during the holiday season--it just requires planning and creativity.  Enjoy these great tips for cutting calories while never missing a beat at your next holiday gathering:

• Don't arrive at holiday parties hungry--Skipping meals to "save calories" for party eating will set you up for failure.  Eat a snack before a party and you will arrive in control of your appetite.  For example, I like to cut up a small apple.
• Bring your food gifts to the office--Allow co-workers & friends to share in the holiday cheer by giving them your extra edible treats that you receive as gifts.  I try not to let them even cross the threshold of my front porch!
• Offer to bring a dish to holiday getherings--If you can, bring a lower-calorie dish with you, such as one of these delicious suggestions below: 
  • Sweet Potato Bliss--Feeling a bit more daring and creative?  Try these simple substitutions to your traditional sweet potato recipe for some added zest!
    • Sweet:  Add fat-free sour cream, brown sugar, orange zest and cranberries to your plain mashed sweet potatoes in place of marshmallows and butter to reduce total calorie and fat content.
    • Savory:  Combine plain mashed sweet potatoes with fresh salsa and dijon mustard.  Adding salsa can increase your total daily vegetable intake, while reducing total calorie and fat content.
  • No-Spin Green Bean Casserole--Topping this traditional favorite with baked onions, rather than fried, will reduce total calorie and fat content.  Want more?  My mom adds red bell peppers to the mix in order to boost the veggie content as well.

     Coupled with your regular exercise routine, you'll be well on your way to enjoying all of the perks this season has to offer--without putting in double-time on the treadmill or making drastic lifestyle changes as part of your New Year's resolution!

The other day, my little 3-year-old daughter announced that pumpkin pie is her favorite!  I know she hasn't had a bite of pumpkin pie since last fall so her enthusiasm motivated me to bake one.  It also reminded me of the colorful fall produce the season has to offer--rich in vitamins, minerals and antioxidants.  I hope that you too, can dig out your favorite fall recipe--whether it be pumpkin pie, baked apples or a delicious tomato soup--and feel great about the season's produce, fresh, frozen or canned.

Produce Type:	Selecting & Storing Tips	Health Perk:
Pumpkins, carrots, squash	Choose pumpkins and squash that are free from blemishes and heavy for their size. Select carrots that are firm, smooth and free from cracks. Avoid storing carrots near apples, which emit ethylene gas that can give carrots a bitter taste.	Beta carotene, found in various fruits and vegetables, is an antioxidant, which provides the health benefit of neutralizing free radicals that may cause damage to cells.
Apples	Select apples that are smooth and free of bruises and gouges. They can be stored in a dark, cool place or refrigerated in a plastic bag.	The fiber in apples helps promote digestive health.
Sweet potatoes	Choose sweet potatoes that are small to medium in size with smooth, unbruised skins. Store in a dark, cool place and avoid refrigeration.	The vitamin A in sweet potatoes play an important role in vision.
Tomatoes	Choose tomatoes that are well-shaped, fragrant and richly colored. To aid ripening, unripe tomatoes can be placed in a pierced paper bag with an apple for several days at room temperature.	The lycopene and vitamin C in tomatoes are antioxidants for healthy cells.