‘Tis the season full of love, seeing family and friends and preparing and eating delicious meals and desserts. Winter’s cold temperatures can also add to the typical holiday stress. Few people do enough physical activity and don’t eat healthily. How can we, in the face of Turkey Day, hot cocoa and pumpkin pies? And it doesn’t get easier with the build-up to Christmas.
Winter holidays can be an ideal time to reflect on our goals for the year ahead, but we don’t have to wait to start with our resolutions to create clean, mindful, healthy eating habits. Rather than reaching for comfort food, try these tips for eating healthy during the winter holidays.
Stay Active
Maintaining a healthy weight requires regular exercise, but the motivation may be lacking around the holiday season. Exercising is good for your health and for helping you forget all your worries and decrease stress levels, even if for a little while. The key is choosing and incorporating fun aerobic activities into your holiday plans, such as ice skating or playing football with the family after Thanksgiving dinner. Or, instead of running in the cold weather, you can use a treadmill indoors. There are also inexpensive online programs you can use. You don’t need fancy equipment to keep in shape. Simple exercises, such as pushups, can work magic.
Eat a Balanced Diet
There’s one central theme during these holidays: eating. However, overeating can lead to digestive problems, and we’re not just talking about indigestion. Ensure you moderate your food intake. Note when you feel that you’ve had enough to eat. Eat slowly and mindfully. You can also make better choices by eating healthier food rather than overeating sauces, desserts, and appetizers. Be sure to drink plenty of water and keep a healthy lifestyle by combining regular exercise with a balanced diet during the holidays.
Don’t Drink Too Much
There will be numerous occasions where we’ll be raising a glass of our favourite bubbly with friends and families. Too much alcohol can give you a headache – literally and figuratively. Even if it’s once in a while, drinking too much alcohol can have negative consequences on our health. Also, be mindful of juices and sodas, which contain added sugar and provide unnecessary calories to your diet. Consider fruit smoothies as most of them have 300 to 500 calories per serving. Make sure when you toast to your health that you mean it.
When in Doubt, Ask an Expert
It’s always a good idea to consult an expert or health professional before you start following an eating plan or exercise programme. An experienced nutritionist can provide the nutritional guidance to address your individual needs and teach you how to eat mindfully during your favorite Thanksgiving or Christmas meal.
[RECIPE] SWEET & SOUR PORK CHOPS WITH PEPPERS & PINEAPPLE
Prep time: 10 minutes
Cooking time: 20 minutes
Serves: 4
Ingredients (choose organic where possible):
- 2 T. extra virgin olive oil, divided
- 4 boneless pork chops, approximately 1/2” thick
- Sea salt and black pepper, to taste
- 1/4 c. balsamic vinegar
- 1/4 c real maple syrup
- 3-4 garlic cloves, minced
- 2 t. dried rosemary, chopped
- 1/2 t. crushed red pepper flakes
- 1 red bell pepper, sliced thin
- 1 yellow bell pepper, sliced thin
- 2 c. fresh pineapple chunks
- 3 large green onions, diced
- 1/4 c. fresh parsley, chopped
Directions:
1. Pre-heat oven to 400oF and line a large, rimmed baking sheet with parchment paper or a Silpat baking mat. Set aside.
2. Heat one tablespoon olive oil in a large skillet over medium-high heat. Add the pork chops and sear on both sides, approximately 1-2 minutes per side. Season with salt and black pepper, to taste, on each side while cooking.
3. Remove from heat and transfer the browned pork chops to the prepared baking sheet. Place in the preheated oven to roast until cooked through, approximately 12-15 minutes.
[TIP]: Check for doneness after 10 minutes and adjust final cook time accordingly. An instant-read thermometer inserted at the thickest point should read 140oF when ready. The internal temperature will continue to rise another 5oF while the pork chops rest.
4. Once the pork chops are in the oven, combine the vinegar, maple syrup, garlic, rosemary, and red pepper flakes in a small saucepan over medium heat. Season with salt and black pepper, to taste, and cook, stirring occasionally, until slightly thickened, approximately 4-5 minutes. Reduce heat to low and continue to simmer, stirring occasionally, until ready to serve.
5. Meanwhile, add the remaining olive oil and the sliced peppers to the skillet used to sear the chops and place over medium-high heat. Season with salt and black pepper, to taste. Cook, stirring occasionally until the peppers soften and develop a bit of color, approximately 6-8 minutes.
6. Add the pineapple and continue cooking until heated through approximately 2-3 minutes. Stir in the green onion and parsley, and remove from heat.
7. Remove pork from oven. Cover loosely and let rest for 5 minutes. To serve, pour the glaze over the pork chops and serve alongside the peppers and pineapple. Enjoy!
To Your Health,
Patti
