Newswise — If you think that all festive fare is fattening and there is no such thing as a low-cal Christmas, then dietician Franceen Friefeld has tidings of great joy for you! Fill Up, Not Out this season!
The holiday season is underway "and it's a marathon test of your resolve to remain trim and healthy! How many heavy-duty feasts can you handle? When confronted with yet another high-fat, high-calorie holiday spread, most of us succumb to temptation and resolve to spend more time with our friend, the Stairmaster, in the New Year instead of sticking to our diets (yeah, sure!). This year, Franceen Friefeld, author of FILL UP, NOT OUT (CREATIVE BOUND PUBLISHERS: 2004), offers tips on healthier ways to enjoy those seasonal feasts. All it takes are a few simple adjustments to traditional recipes, plus a little nutritional common sense " and you won't even know what you're missing!
* CocktailsInstead of eggnog, treat guests to a low-cal cranberry cocktail: fill a wineglass half-way with dry white wine, then fill with equal parts cranberry juice and soda water.
* AppetizersVeggies and dip make an ideal appetizer. Just replace the mayonnaise and sour cream with plain, low-fat yogurt or pureed low-fat cottage cheese.
* Kick off the Meal By Filling Up on Healthy FoodsStart off right by having a salad with low-fat dressing (regular dressing can add up to 500 calories so be careful!); then move on to a broth-based soup or go back to your veggies and dip. And don't arrive at the meal famished: it's the key way most of us over eat, over stuff, and fill out!
* TurkeyTurkey is relatively low in fat if you choose white meat over dark. The problem is the oil, butter and margarine used in basting and the gravy served alongside. You can make a tasty low-fat glaze for basting with simple ingredients like orange or lemon juice, mustard and soy sauce.
* Sweet PotatoThis holiday favorite is loaded with vitamins, minerals and fiber and completely fat-free. Try simmering sliced sweet potatoes in a mixture of fresh orange and lemon juice.
* StuffingFor a healthier alternative, replace the oil, butter or margarine with chicken stock, the white bread with whole wheat and whole eggs with egg whites.
* VegetablesTry replacing the large quantities of oil used for sautéing and stir-frying with chicken broth instead. As always, use veggies to fill up on . . . before you eat the 'goodies'. That way, you won't overload on calories and you'll still feel full!
* DessertSo, you've made it through the main course. Just one last hurdle to overcome: dessert! Even here, there is room to reduce fat and calories. Instead of using piecrust for a mincemeat pie, why not put the filling into baked apples? In pudding and custards, try reducing the sugar by a third and replacing the whole milk or cream with skim milk. In recipes calling for chocolate, try using unsweetened cocoa or chocolate syrup as a substitute.
About the AuthorFranceen Friefeld, RD., P.H.Ec., is an expert in nutrition, food service management, marketing and public speaking. Friefeld has over 20 years of extensive food service and nutritional expertise ranging from senior food service management positions, nutrition author and TV host; making her one of America's most sought-out dietitians for busy people on the run. In her most recent position as Senior Director of Marketing and Nutrition for Sodexho USA, one of the largest global food service companies worldwide, Friefeld developed programs promoting healthy foods and education in over 1,300 cafes, vending operations and convenience stores across North America. She developed and championed the implementation of the company's "Your Health, Your Way TM" program, which is being recognized by the industry as one of the most innovative and progressive wellness programs for people on the run.
She is a former television host for a syndicated 30-minute healthy cooking show called The Weigh To Go, which aired on The Life Network in Canada and on several markets overseas. The program provided delicious, healthy, easy-to-prepare recipes to promote a healthy lifestyle. As an active member of many organizations including the American Dietetic Association, Friefeld has served as a resource and consultant to various professional organizations such as the National Business Group on Health, The Institute on the Costs and Health Effects of Obesity, Hospitality Management Congress, and the Society for Food Service Management. Some of her clients are: Gillette Corporation, Ford Motor Company, Bristol Myers Squibb, Merrill Lynch and General Mills.
Fill Up, Not Out is available on http://www.amazon.com.
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