Introduction
By Susan Moores, R.D., contributor
Ah, those holiday temptations ... Christmas cookies. Cheese balls. Egg nog. You know you really want to be naughty when standing next to a table filled with such buttery and sweet goodies, but you don’t want to deal with all that post-party guilt.
Relax. In the spirit of spreading good cheer, click on the tabs above for nine temptations you can indulge in to make your season merry and bright."; Health_COT_temptations[i++] = new Array("","Cozy up to the nut dish","","http://msnbcmedia2.msn.com/j/msnbc/Components/Photo/_new/brill-tdy-081006-almonds.standard.jpg","","", "", "", "", "", "right", "", "", "191", "298", "#000000", "", "", "", ""); Health_COT_temptations[i-1].body = "
Cozy up to the nut dish
Once shunned as high-calorie diet wreckers, now we know it's OK to go a little bit nuts for nuts. They're nutrient-rich and filled with vitamins B6 and E plus copper, magnesium and zinc — vitamins and minerals that are great for your immune system, as well as your heart, brain and bones.
Recent studies show that eating a handful of nuts a day for a year helps fight heart disease. The fiber and protein in all kinds of nuts can help you feel satisfied and full longer than other snacks.
Experts say we need a better balance of fats in our bodies — less saturated fat (found in meats and higher-fat dairy foods); less vegetable oils, which contain omega-6 fats (e.g. corn, safflower and sunflower oil); and more omega-3 fats. Walnuts are rich in an omega-3 fat called alpha-linolenic acid (ALA). Walnuts also contain melatonin — a hormone and antioxidant known for its sleep-enhancing effects.
Almonds are not only a decent source of calcium (other nuts are not), they appear to have a unique digestive trait. Once eaten, the full amount of calories in almonds is not fully absorbed. The cell walls of an almond are not completely broken down during digestion, making a portion of their fat (approximately 10 percent) unavailable to the body for absorption. It simply moves right through the digestive tract. That means even though you eat 100 calories of almonds, you don’t absorb 100 calories. Almonds are also linked with a lower risk for colon cancer and heart disease and may calm inflammation in the body.
Yes, nuts are a higher calorie food, so you should be careful about portions. However, a recent report found that people who eat nuts regularly tend to weigh less than people who avoid them.
One serving is what fits into the cupped palm of your hand.
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Tip a glass of holiday cheer
Resveratrol in red wine offers heart benefits by keeping blood vessels supple and preventing plaque from depositing on artery walls. Resveratrol and other antioxidants in grapes may also keep the platelets in blood from clumping and forming clots.
But instead of chugging the same old glass of red wine, try mulled wine (made with red wine) spiked with cinnamon, orange juice, cloves and honey or tiny bit of sugar. Cinnamon contains antioxidants and has anti-inflammatory properties. It may also help lower blood sugar and bad cholesterol levels. Cloves can kill bacteria and calm inflammation, which has been linked to heart disease.
When choosing an alcoholic beverage, it's worth noting that champagne, which may not provide many nutrients, contains a mere 85 calories, compared to a cup of eggnog (350 calories, including 20 grams of fat) or the popular holiday rum and brandy cocktails, which can contain up to 400 calories.
While you can enjoy a few holiday glasses, it’s important to remember that alcohol can cause you to eat more than you normally would, so make your toasts far from the dessert tray.
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Treat yourself to some sweets
It may surprise you, but the best way to watch your weight may be to surround yourself with a few temptations. A recent study by Belgium researchers found that having indulgences within arm’s reach can actually help you build willpower and lead to more lasting success with weight control. If you banish all food temptations, you can’t learn self-control.
Allow yourself permission to hover near the holiday chocolates or Grandma’s butter cookies. Serve yourself a single portion of your all-time favorite treat and slowly savor every tasty bite. Then, move on.
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Indulge in breakfast
Skipping breakfast or another meal so you can load up at the holiday buffet doesn’t work. You’ll simply end up tired, cranky and ravenous. By the time the party rolls around, you’ll scarf down anything and everything in your path.
Your metabolism may slow to compensate for the lack of energy (calories) you’ve supplied, which means your body may downshift and actually burn fewer calories in order to conserve energy. Waiting too long between meals backfires, too. A recent study found that when people who normally ate every four hours waited five hours until they ate again, they consumed an extra 50 calories at the next meal. Going from four hours to six hours between meals tacked on 90 more calories at the next meal. Keep it up for several meals and days and you’ll see the scale creep up.
To have the healthiest holiday possible, jumpstart every morning with a satisfying breakfast. Try oatmeal with dried apricots and cranberries, low-fat plain yogurt topped with frozen berries and granola, or toasted whole-wheat bread with cheese and tomato and topped with spinach or basil leaves.
To help control holiday gorging, try eating a bit before you go to the party. Broth-based soups, hot cereals or a lightly dressed salad are great choices.
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Veggies (with a bit of dip) are your friends
If vou want to keep from overeating, fill your plate with raw vegetables. Researchers at Pennsylvania State University fed subjects varying amounts of vegetables as part of a meal containing roast beef and rice. The more vegetables the participants ate, the less rice and beef -- and the fewer calories -- the subjects consumed. The authors of the study also found participants ate more vegetables when a little flavoring was added to them.
So, put a little dab of low-calorie dip on your veggie plate."; Health_COT_temptations[i++] = new Array("","Dance away the calories","","http://msnbcmedia2.msn.com/j/msnbc/Components/Photos/060519/060519_prom_hlrg_330a.standard.jpg","","", "", "", "", "", "right", "", "", "163", "298", "#000000", "", "", "", ""); Health_COT_temptations[i-1].body = "
Dance away the calories
Try your own version of \"Dancing With the Stars.\" For every 15 minutes spent whirling around the room, a 150-pound person will burn about 85 calories. A 200-pound person can burn 115 calories. The more you move and groove, the more calories burned. A sweaty samba beats the waltz; disco and hip-hop burn away those cake calories.
Dancing can also boost your metabolism for a short time afterwards, too. So, although you’ve stopped dancing, your body is still burning calories at a higher level than before. And, if you’re dancing you’re not dining.
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Go crazy for cranberries
Cranberries are an excellent source of vitamin C and two types of healthy phytonutrients — flavonoids and proanthocyanidins. Flavonoids may slow the build up of plaque inside arteries by lowering bad cholesterol levels and raising good cholesterol.
Cranberries also fight bacteria associated with ulcers, urinary tract infections and acid reflux. Cranberry juice mixed with plain seltzer is a festive, light beverage. Check juice labels. Pick a 100 percent cranberry juice or a cocktail which lists cranberry juice as the first ingredient. "; Health_COT_temptations[i++] = new Array("","The great pumpkin really is","","http://msnbcmedia4.msn.com/j/msnbc/Components/Photo/_new/brill-hlt-080912-pumpkin.standard.jpg","","", "", "", "", "", "right", "", "", "215", "298", "#000000", "", "", "", ""); Health_COT_temptations[i-1].body = "
The great pumpkin really is
When it comes to pies, pumpkin delivers a decent nutrition punch. One slice contains 250 percent of the vitamin A you should have in a day. One slice also contains calcium, thiamin, riboflavin and 5 grams of fiber. A piece of pumpkin pie has 310 calories and 14 grams of fat, 5 of which is saturated. But if you skip the crust you can trim one-third of the fat and one-third of the calories, yet keep all the beta-carotene and many of the other nutrients.
Preparing a pumpkin puree with some cinnamon and nutmeg can satisfy the holiday craving for a mere 50 calories.
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Please yourself with peppermint
Cooling peppermint is a classic holiday treat. The herb peppermint helps relax muscles. It can ease headaches and offers a calming and soothing effect on upset stomachs. It aids digestion by improving the flow of bile (needed to digest fats).
If you tend to overeat, try sucking on a peppermint candy cane, made with real peppermint. One candy cane contains between 30 and 60 calories, depending on size, and zero fat. If you want to avoid sugar, sip on peppermint tea made with real peppermint leaves. Rubbing peppermint oil on your forehead and temples can help relieve tension-related headaches."; // END editorial data