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HSRC Nutrition
Celebrate in healthy style
by Joyce Hayes, R.D.

Holidays are a time for family, friends and traditions! If you are like most people, your holidays may be long on sumptuous meals, hasty snacks and rich treats, and short on time for relaxation and physical activity. Even those committed to smart eating and a healthy lifestyle can be derailed in the six holiday weeks that begin with Thanksgiving and end with New Year's Day.

As you plan your celebration menus, include favorite foods and traditions with an eye toward health and fitness. How do you do this? Here are a few tips:
Be sensible. When it comes to healthful holiday eating, a sensible approach works best. Enjoy all foods, just don't overdo it. Take time to savor the delectable aromas and tastes of holiday foods. It takes about 20 minutes for your brain to alert your stomach that you're satisfied. After you've eaten, move away from the food. Visit with family and friends. Remember that the foundation of the Food Guide Pyramid for people older than 50 is at least eight glasses of fluid a day.

Adapt your table. Play up vegetables, fruits and flavor. Pull the spotlight from the turkey or ham and focus on creating a variety of delicious vegetable and grain-based side dishes. Try our recipes in this article! Salads and fruit plates have a place at the holiday table and help balance richer foods. Try adding tart, chopped apples, sweet raisins or tangy cranberries to stuffing or rice dishes for extra flavor and nutrition. Make mashed potatoes by substituting sweet potatoes for half of the white ones used. You'll get a boost of beta carotene and a nice golden color.

Be adventurous! The holiday season is a wonderful time to try new recipes and create your own holiday traditions. Expand your tastes to enjoy a variety of foods. Variety keeps your food choices interesting; it also helps ensure that you get the many different nutrients you need for health.

Be physically active! Physical activity is an important part of a healthful lifestyle, especially during the holidays when you may be eating more than usual. In addition to burning calories, physical activity can improve your sense of well-being and help reduce your stress level.

It's a season of celebration and joy. Here's to your health!

Brown Rice Pilaf with Sage, Walnuts and Dried Fruit
1/2 med. onion, chopped
1/2 med. stalk celery, chopped
1 cup uncooked brown rice
2 1/4 cups water
1 bouillon cube (salt-free if
desired)
1/4 cup chopped dried apricots, raisins or both
1/4 cup chopped walnuts (opt'l)
1 tablespoon chopped fresh sage or 1/2 teaspoon dried sage
salt and pepper to taste

Spray a large skillet with vegetable cooking spray and heat over medium heat. Sauté onion and celery until tender, about 5 minutes. Add brown rice, sauté for 5 minutes. Add water, bouillon, raisins and apricots; heat to boiling. Reduce heat to low, cover and simmer until rice is tender and liquid is absorbed, about 50 minutes.
Stir in walnuts if desired, sage, salt and pepper. Transfer to a serving dish. Garnish with fresh sage and serve immediately. Serves 4. For holiday convenience, this dish can be made ahead and reheated in a slow oven or microwave.

Cranberry Corn Muffins
Makes 12 muffins
1 1/2 cups all-purpose flour
1/2 cup fine yellow cornmeal
1/2 cup sugar
4 teaspoons baking powder
1/2 teaspoon salt
1/4 teaspoon baking soda
1 cup nonfat plain yogurt
1/2 cup skim milk
3 tablespoons vegetable oil
1 egg, lightly beaten
1 teaspoon vanilla
1 cup fresh or frozen cranberries

Preheat oven to 400 degrees F; spray a standard muffin tin with nonstick cooking spray. In a large bowl, combine flour, cornmeal, sugar, baking powder, salt and baking soda. In a medium bowl, combine yogurt, milk, oil, egg and vanilla extract. Add the yogurt mixture to the flour mixture. Stir until just combined, do not over mix. Stir in cranberries.

Spoon batter into prepared muffin tin. Bake until a toothpick inserted in the center of a muffin comes out clean, 20-25 minutes. Cool in the pan on a rack for 10 minutes.
Note: Cranberries not only add a lively burst of flavor and a gorgeous rosy color, but they are low in calories, high in fiber and offer potassium and vitamin C.

Joyce Hayes, RD, is HSRC's nutrition director