BeeHealthy
Timely Hints for a Healthy Lifestyle
Healthy cooking

tips for this holiday season

The holiday season is nearly here, and whether it is an office party, a neighborhood get-together or a family meal it is often difficult to resist overeating with the abundance of sweets and hors d'oeuvres.

According to the Centers for Disease Control and Prevention, the latest data from the National Center for Health Statistics shows that 30 percent of U.S. adults 20 years of age and older -more than 60 million people - are obese.

Obesity increases the risk of heart disease, Type 2 diabetes and some cancers. With these statistics, Lifetime Health Medical Group shares some suggestions for healthier eating this holiday season.

"Familiar foods play a large role in holiday celebrations," said Karen Jankowski, registered dietitian and certified diabetes educator for Lifetime Health Medical Group. "However, there are many ways to continue those traditions with a healthier, lighter approach in recipes."

Consider the following tips for healthier cooking:

Increase vinegar, seasonings and water instead of oil when preparing a marinade.

 Substitute low or nonfat dairy products in recipes. Use two egg whites or egg substitute for each egg to lower fat and cholesterol with no change in the taste.

 Remove fat from meat drippings and soups by refrigerating and then skimming it off the top.

 Reduce the amount of meat in a recipe and add more vegetables. Trim visible fat from meat and remove skin from poultry before cooking.

 Use applesauce in baked goods instead of butter, margarine or vegetable oil. (Or, use half the amount of oil and half applesauce if you prefer.)

 Use no-calorie sweeteners when baking to deliver flavor without adding calories.

 Decrease the amount of sugar in a traditional recipe by a third by substituting fruit juice, unsweetened applesauce, or pureed fruit.

To schedule an appointment for nutritional counseling, call 568-2346. Also visit http://www.lifetimehealth.org for more information.

Coping with grief

over the holidays

The holidays are traditionally a time of joy and laughter. But for people who are grieving or for those with a seriously ill loved one, the holidays can be a time of mixed emotions. As the holidays approach, it is important to think about how we can deal with the extra demands of the season.

Life Transitions Center offers the following suggestions for those struggling with the serious illness or death of a loved one during this holiday season:

Talk about your grief. Ignoring it will not make it go away. Talk about the person who is a special part of your life. Include his or her name in your conversations with caring friends and relatives.

Decide what you can handle comfortably, and let your friends and family know it is okay to change a tradition if it does not work for you this year.

Avoid overindulgence in food and alcohol as a way to cope with your feelings.

Try to get enough rest. Holidays can be emotionally and physically draining.

Don't be afraid to have some fun. It is not disrespectful to enjoy time with loved ones. Give yourself and your family permission to celebrate and take pleasure in the holidays.

If you are inclined to do something for someone else, by all means go ahead. Some families donate to a specific charity or identify a particular family to assist. Others may help out in a soup kitchen. It can be quite satisfying to help someone else when you are feeling empty inside.

Life Transitions Center and Hospice Buffalo will also offer "Grief and the Holidays," a free presentation for anyone who is coping with the serious illness or death of a loved one.

Two sessions will be held, one at 7 p.m. Monday Nov. 20 at 225 Como Park Boulevard, Cheektowaga and another at 7 p.m. Tuesday Dec. 12 at 1395 Hertel Ave. Buffalo.

For more information, call 836-6460.