HealthyLife Articles

Tag: holiday

Cranberries A Healthy Holiday Dish

HEALTHY EATING

Cranberries are a popular pairing with a juicy Thanksgiving turkey. Like other fruits, they’re nutritious and low in calories. They contain antioxidants, which can help fight disease. They’re also a good source of fiber. Here’s how to enjoy them at your holiday:

1. Go for fresh berries. Many cranberry dishes contain loads of added sugar. Canned cranberry sauces and jellies may also have added sugar. Save your extra calories for dessert and skip the sugar-laden jellies and sauces.

2. Mix fresh cranberries together with apples and pears to offset their tartness.

3. If they’re too tart for you, use them in savory dishes. Try making a salsa with cranberries instead of tomatoes. Or toss them on a salad with a savory dressing like balsamic vinegar.

Source: United States Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Recipe: Sweet Potato Cheesecake

HEALTHY EATING

Try this twist on the classic pumpkin pie. The natural sweetness of sweet potatoes means less sugar is needed to enjoy this delicious dessert.

Ingredients

1 cup gingersnaps or graham crackers (finely crumbled)

3 tablespoons butter

8 ounces cream cheese (light, softened)

1 cup sweet potatoes (cooked, mashed)

1/3 cup sugar

1-1/2 teaspoons pumpkin pie spice

1 teaspoon grated orange peel

1 teaspoon vanilla

5 egg whites

1 cup milk (evaporated, reduced-fat 2%)

Directions

Crust:Combine crumbs and butter. Press mixture into bottom and 1 inch up sides of an 8-inch springform pan. Set aside.

Filling:

1. In a large mixing bowl, beat cream cheese, sweet potatoes, egg whites, sugar, pumpkin pie spice, orange peel, and vanilla until combined. DO NOT OVER BEAT.

2. Stir in milk. Carefully pour into prepared pan.

3. Bake at 350 degrees for 60-70 minutes until the center appears set.

4. Cool on a wire rack for 45 minutes. Cover and chill thoroughly.

5. Remove sides of pan.

6. Garnish with dessert topping and orange peel.

Nutrition Information: (14 servings). Per serving: 139 kcals, 6g total fat, 3g saturated fat, 137 mg sodium, 17g carbohydrates, 1 g dietary fiber, 5 g protein.

Source: U.S. Department of Agriculture

© American Institute for Preventive Medicine

January 23, 2026
Vegetarian Alternatives To Turkey

HEALTHY EATING

Your vision of a traditional Thanksgiving feast may have a giant roasted turkey as its centerpiece. But, increasingly, people are turning to vegetarian or low-meat diets as a healthy and environmentally friendly option. Whether you’re hosting a vegetarian holiday meal or just want to have vegetarian options available alongside your turkey, don’t worry. Vegetarian dishes are just as plentiful, easy to prepare, and satisfying. Try these four ingredients as vegetarian features at your holiday meal.

Winter Squash

A baked winter squash filled with delicious vegetables or stuffing mixture is delicious and will add an impressive fall display to your table. Here are a few types of winter squash that make the best holiday meal main dish:

* Pumpkin

* Acorn squash

* Butternut squash

* Spaghetti squash

Tofurky

The name says it all – tofu plus turkey makes tofurky. There are a variety of brands available, and you can even find it made into traditional turkey shapes.

Remember that plain tofu itself doesn’t have a lot of flavor. If the brand you choose isn’t seasoned, find a recipe that is big on spices and flavorful ingredients.

Mushrooms

Mushrooms provide a big, savory taste. It’s easy to make them the star of the show. So many main dishes are enhanced with mushrooms, and they can even take the place of meat in some classic dishes.

* Stuffed mushroom caps

* Mushroom risotto or casserole

* Mushroom soup

* Mushroom with pasta

Lentils

Lentils have a deeper, meatier flavor and texture compared to other beans. Their savory profile makes them an easy feature for the main dish. They also pair well with cheese or nuts for added flavor.

* Lentil soups or stews

* Lentil meatloaf or meatballs

* Lentil salads

* Cheesy lentil bakes or casseroles

© American Institute for Preventive Medicine

January 23, 2026
Good Cheer For Holiday Dieting 2

Weight Control

Big holiday coming up? Don’t panic. With a good game plan and strategic planning you and your diet can not only survive holidays but you can actually thrive on them. Holidays do not have to be a time of feast or famine-you can strike a happy balance between gorging and self-sacrifice.

* Review your eating habits from the previous year’s celebration. Does food take center stage at Thanksgiving, Christmas, Fourth of July, and other big holidays? Do you genuinely enjoy foods like fruitcake, for example, or do you just eat them out of custom and tradition?

* Decide which customary holiday food habits you could easily change. (If you like to cook out for the Fourth of July, for example, consider barbecued chicken without skin instead of hot dogs.)

* Before digging in at a big holiday feast, imagine how you will feel after eating it. Visualize the bloated, uncomfortable, and guilty feelings you’ve experienced on past occasions.

* Forget about being “perfect” on holidays. Stringent dieting may be unrealistic and you could sabotage your efforts by setting standards that are too high. Don’t set yourself up for failure by only thinking of what you can’t have. Concentrate instead on what is available on your diet plan.

* Learn to be festive without depending on alcohol. A drink here, a toast there-the calories of alcohol can add up. Substitute club soda or mineral water for alcohol.

* If you’re invited to someone’s home for dinner, ask if you can contribute a dish, then make it low-calorie. (And be sure to make plenty. Low-calorie foods are usually very popular.)

* Remember that the major purpose of the holidays is to enjoy family and friends. Food and alcohol are secondary factors.

© American Institute for Preventive Medicine

January 23, 2026
Defeat The Holiday Blues

Mental Health

The Christmas season (and other holidays, to a lesser degree) leave millions of people blue, not joyful. Contributing factors include:

* Family members who live far away.

* Memories of a loved one who has passed away.

* Financial problems.

* Fatigue and feelings of being overwhelmed by tasks and obligations associated with the holidays.

* Idealistic expectations.

Some ways to prevent the holiday blues include the following:

* Begin holiday preparations well in advance, to avoid becoming overwhelmed.

* Delegate chores like writing greeting cards or baking cookies to other members of the household.

* Don’t drink alcohol if it makes you moody and depressed.

* Don’t expect everything-food, decorations, family get-togethers-to be perfect for the holidays.

* Don’t spend beyond your budget.

* If keeping old holiday traditions is painful, start new ones.

* If you expect to be alone for the holidays, don’t wait to be invited somewhere; invite people over.

© American Institute for Preventive Medicine

January 23, 2026
4 Ways To Combat Holiday Stress

WELL-BEING

Nearly 80 percent of people are stressed during the holidays, according to the American Psychological Association. To help keep stress from getting the best of you, try these tips:

Be selective about activities

It’s the time of year for office parties and traditions spent with family and friends. Instead of trying to do it all, choose just a few activities that you know you can handle – and say “no” to the rest. If you’re worried about offending someone, offer to see them another time, such as a lunch date in January.

Remember to take time for yourself

Whether it’s a walk outside, sitting quietly with a favorite book, or a warm bath, you need time to recharge. If you don’t care for your own mental well-being, you may feel more stressed and overwhelmed.

Get plenty of rest

Although you might be tempted to stay up late wrapping gifts or cleaning your house, don’t. Instead, aim to get at least seven to eight hours of sleep. Getting enough sleep helps you to focus and deal with stressful situations.

Have a plan

If you are hosting the family holiday dinner, make a schedule. Plan house cleaning tasks over several days or a week. Make a grocery list and plan to shop a couple of days in advance. Wrap gifts as you buy them, so you’re not trying to wrap everything in one night.

© American Institute for Preventive Medicine

January 23, 2026
Good Cheer For Holiday Dieting

HEALTHY EATING

Big holiday coming up? Don’t panic. With a good game plan and strategic planning you and your diet can not only survive holidays but you can actually thrive on them. Holidays do not have to be a time of feast or famine-you can strike a happy balance between gorging and self-sacrifice.

* Review your eating habits from the previous year’s celebration. Does food take center stage during the holidays? Do you genuinely enjoy foods like fruitcake, for example, or do you just eat them out of custom and tradition?

* Before digging in at a big holiday feast, imagine how you will feel after eating it. Visualize the bloated, uncomfortable, and guilty feelings you’ve experienced on past occasions.

* Forget about being “perfect” on holidays. Stringent dieting may be unrealistic and you could sabotage your efforts by setting standards that are too high. Don’t set yourself up for failure by only thinking of what you can’t have. Concentrate instead on healthy options such as fruit baskets.

* Learn to be festive without depending on alcohol. A drink here, a toast there-the calories of alcohol can add up. Substitute club soda or mineral water for alcohol.

* If you’re invited to someone’s home for dinner, ask if you can bring a dish, then make it low-calorie. (And be sure to make plenty. Low-calorie foods are usually very popular.)

* Remember that the major purpose of the holidays is to enjoy family and friends. Food and alcohol are secondary factors.

© American Institute for Preventive Medicine

January 23, 2026
What To Do With Holiday Leftovers

HEALTHY EATING

Make a game plan for leftovers to avoid overeating, say experts from The University of Texas MD Anderson Cancer Center. You can turn holiday leftovers into new healthy dishes by reusing the following foods:

White turkey meat

* Whip up your favorite chili recipe, but use turkey instead of ground beef.

* Wrap turkey, spinach leaves, and 2 tablespoons of cranberry sauce in a whole wheat tortilla.

Mashed potatoes

* Mix in a healthy helping of cooked vegetables for a new twist on this side dish. Try cauliflower, broccoli, green beans, or carrots.

Sweet potatoes

* Make a protein-packed sandwich spread or veggie dip by pureeing one-half cup sweet potatoes with one-half cup chickpeas. Eat only 1 or 2 tablespoons at a time.

© American Institute for Preventive Medicine

January 23, 2026