Holiday Eating Guide

Mashed potatoes with gravy, cranberry sauce, pumpkin pie, yams topped with marshmallows. Holiday food is absolutely scrumptious, but unfortunately for our waistlines, also very fattening. According to the Caloric Control Council, the average person consumes 4,500 calories and 229 grams of fat on Thanksgiving Day alone! With some tweaking, you can change Holiday Food from gluttonous to guilt-free. Here is your guide to staying trim during the holiday season.

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Fiber Lowers Breast Cancer Risk

A follow-up of the U.K. Women’s Cohort Study involving more than 35,000 women found that pre-menopausal women who ate 30 grams of fiber a day had half the risk of breast cancer compared with those who ate less than 20 grams per day. In addition, high protein consumption and low vitamin C intake were associated with increased breast cancer risk among pre-menopausal women. Researchers suspect that since estrogen levels are higher in pre-menopausal women, dietary fiber earlier in life may be more important for regulating female hormones and lowering breast cancer risk. Fiber helps the body remove excess hormones, carcinogens, and toxic compounds. Fiber is not present in animal products, but is found in virtually all plant foods: whole grains, legumes, vegetables, and fruit.

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Sugar and Your Skin

With all the holiday cookies, cakes, pies, and hot chocolate, stacking up the calories may not be your only concern. Not only can all the yummy sugary treats make your belly bulge, it can make your skin look older and more wrinkled.

When you eat sugars, or anything that turns into glucose in your body, the glucose hits your bloodstream in a process called glycation. The glucose latches onto proteins to form a new molecule called advanced glycation end products, or AGE for short.

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Cranberry Rice Pilaf

Serves: 6

  1. 1 teaspoon butter, unsalted
  2. 1/2 cup finely chopped onions
  3. 1 sprig fresh thyme (optional)
  4. 1 cup converted rice
  5. 3/4 cup dried cranberries
  6. 1 1/2 cups chicken stock or water
  7. salt to taste
  8. freshly ground black pepper
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Turkey Won Tons

Serves: 20

  1. 1 1/2 cups cooked turkey breast meat, shredded
  2. 2/3 cups dried cranberries
  3. 1/3 cup slivered almonds
  4. 1/2 cup cranberry sauce
  5. 1 (14 ounce) package won ton wrappers
  6. 1 quart vegetable oil for frying


Cooking Instructions:

  1. Mix the turkey meat, dried cranberries, almonds, and cranberry sauce in a bowl.
  2. Place about 1 teaspoon of the mixture in the center of each won ton wrapper. Fold wrappers over filling, moisten edges, and press with a fork to seal.
  3. Heat the oil in large skillet or fryer. Fry the won tons in hot oil until golden brown. Drain on paper towels.
  4. Or, to reduce calories, you can bake the won tons in an oven preheated to 350 degrees F for 10 to 12 minutes is until golden brown.
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Vegan Chili

Serves: 8

  1. 1 tablespoon vegetable oil
  2. 1 cup chopped onions
  3. 3/4 cup chopped carrots
  4. 3 cloves garlic, minced
  5. 1 cup chopped green bell pepper
  6. 1 cup chopped red bell pepper
  7. 3/4 cup chopped celery
  8. 1 tablespoon chili powder
  9. 1 1/2 cups chopped fresh mushrooms
  10. 1 (28 ounce) can whole peeled tomatoes with liquid, chopped
  11. 1 (19 ounce) can kidney beans with liquid
  12. 1 (11 ounce) can whole kernel corn, undrained
  13. 1 tablespoon ground cumin
  14. 1 1/2 teaspoons dried oregano
  15. 1 1/2 teaspoons dried basil
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Delicious Vegetable Curry

Serves: 4 to 6

  1. 1 tablespoon olive oil
  2. 1 onion, chopped
  3. 2 cloves crushed garlic
  4. 2 1/2 tablespoons curry powder
  5. 2 tablespoons tomato paste
  6. 1 (14.5 ounce) can diced tomatoes
  7. 1 cube vegetable buillon
  8. 1 (10 ouce) package frozen vegetable mix
  9. 1 1/2 cups water
  10. salt and pepper to taste
  11. 2 tablespoons chopped fresh cilantro
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Spicy Grilled Shrimp


Serves 6

  1. 1 large garlic clove
  2. 1/2 tablespoon coarse salt
  3. 1/2 teaspoon cayenne pepper
  4. 1 teaspoon paprika
  5. 2 tablespoons olive oil
  6. 2 teaspoons lemon juice
  7. 2 pounds large shrimp, peeled and deveined
  8. 8 wedges lemon, for garnish
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