Lighten up your holiday dessert table

Before you know it, the holiday party season will be in full swing. Here are 6 easy ways to lower the calories on your dessert table  to “Maintain, Don’t Gain” this holiday season:

1. Lighten ingredients in your desserts

• Use a sugar substitute in place of all or part of the sugar
• Use egg white or nonfat egg substitute in place of whole eggs.
• Use crunchy cereal nuggets in place of half the nuts.
• Reduce amount of chocolate chips and nuts by 25%.
• Use trans-free stick margarine in place of butter.

2. Cut everything into smaller pieces

• Cutting pies into 10 pieces vs 8 saves 20% of the calories. 
• Cut cakes and brownies into bite-sized pieces.

3. Make cookies smarter

• Make cookies smaller.
• Make just one or two varieties.
• Make dough and freeze it – bake just what you need, a little at a time, during the holiday season.

4. Make fewer high-calorie items, such as cakes and pies

• If you really like to bake, consider making inedible crafts as part of your holiday creations, instead of so many baked goods.
• Limit your choice to a few special treats.

5. Feature hot beverages with dessert

• Hot beverages can be a low-calorie highlight.
• Try hot herbal teas or sugar-free instant spiced cider.
• Make your own flavored coffees.
• Use lower-calorie condiments such as fat-free half and half, fat-free whipped cream, orange zest, cinnamon sticks and non-nutrative sweeteners.

6. Offer your guests a variety of fresh fruits with dessert.

• Serve grapes, oranges, pears or a variety of colorful fruits in season.
• Place whole items in a bowl and put sliced fruits on holiday platters.

Source:  Food and Health Communications

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

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Maintain, Don’t Gain During Holidays

Would you like to maintain weight this holiday season, rather than gaining 3-5 pounds as most people do?

The State of Kansas is promoting the “Maintain Don’t Gain Challenge” in November and December for employees in the state employee health plan.  Even if you aren’t a Kansas state employee, you can challenge yourself with the same goals:

1. Eat a healthy breakfast
2. Complete 20 minutes or more of physical activity
3. Limit alcohol to 1 serving or less daily
4. Limit sweets to 1 serving or less daily

Using these strategies can help you to maintain a healthy weight and avoid the weight gain which can so easily happen at holiday time.

Here’s to a  happy, healthy  holiday season!

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

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Make Healthy Food Donations This Year

Millions of Americans are living with limited financial resources. Your healthy food donations are important in helping them get enough to eat.

But a steady diet of starchy, low-fiber, high-sodium foods like ramen noodles, packaged pasta and rice mixes and meal “helper” products is leading to health concerns for many low-income people. Obesity from an imbalanced diet aggravates chronic health conditions such as diabetes, high blood pressure, high cholesterol and more.

Donate nutritious foods

So when choosing foods for a food drive– at holiday time or anytime– follow the MyPlate guidelines. Choose shelf-stable foods that provide maximum nutrition from each food group. Consider dried or evaporated milk, canned chicken, tuna, salmon and beans, canned fruits and vegetables (especially dark green and deep orange varieties), tomatoes and tomato sauces, whole grain cereals, peanut butter and 100% fruit juices.

Thank you for your food donations– and for sharing nutritious items with those in need.

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

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Battle heart disease with your toothbrush!

Your toothbrush is a powerful weapon against heart disease. Recent studies have shown an increased risk of heart disease and stroke in people with gum infections. Gum disease produces a tremendous amount of bacteria. If you have a heart valve problem, the bacteria can invade and infect the heart.

Regular, thorough brushing and flossing represent the first line of defense against gum disease. Make sure you get regular dental check-ups, choose a healthy diet without sugary snacks and sodas, avoid tobacco products, and limit alcohol intake.

If you discover that you have gum disease, you can avoid spreading the problem. Do not share a glass with anyone or blow on your child’s food to help cool it. Maintaining good oral health is something you can do to protect your good health. Consult your physician and dentist for more information.

Source:  Healthy You Wellness Tip from K-State Research and Extension

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

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Healthier Halloween Treats

Halloween is the number one holiday for candy sales. Overall, Americans eat about 24 pounds of candy per capita every year. 

The spooky truth about all this sugar?  Recent studies looking into the dietary habits of our children show that they are consuming more sugar than ever before.  Dental decay and childhood obesity are a couple of very  real consequences of  a diet containing too much sugar.

Non-candy Halloween Treats

Maybe this is the year to step away from the candy aisle and offer some  alternative treats for your Halloween visitors.  Here are some tricky ideas that I’ve gathered, let’s hear your favorites, too:

• pencils
• erasers
• gum
• stickers
• small bottles of bubbles
• restaurant coupons
• small popcorn packs
• animal crackers
• small boxes of raisins
• cocoa mix packets
• small granola bars
• whistles
• plastic spiders, eyeballs, skeletons, etc
• glow-stick bracelets
• super balls
• temporary tattoos
• Mardi Gras beads
• novelty band-aids
• coins- USA or foreign
• small toys

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

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