Holiday Eating Tips
It’s November and the holidays are fast approaching!! It’s
chilly outside and there are treats all around the house. Take control of your indulgences and put away
your excuses for neglecting physical activity. The holiday season is no
justification for condoning the massive increase in sugar and fatty food consumption. Gorging on sugar can actually make you crave
it even more. Eat small, frequent meals throughout the day to keep your
cravings in check, so you don’t binge on sweets. Eating protein at least three times a day
will also help to keep your hunger and temptations at bay. Here are some tips
to help keep you fit and trim this winter:
·
Exercise at least an hour a day. This will burn calories, relieve stress, and
produce endorphins to keep your mood up.
·
Don’t skip meals. This leads to overeating at the next meal.
·
Don’t be afraid to eat your favorite foods, but keep
in mind portion control. Moderation is key!
·
Don’t tempt yourself by leaving trigger foods or
comfort foods around the house where you can easily eat them. Out of sight, out of mind.
·
Eat something before you head out to a party and
drink plenty of water.
·
Avoid standing next to the buffet or snack table
when you are at a party. This can cause
unconscious snacking, which can raise your calorie consumption through the roof
without you even noticing.
·
Eat before you go shopping! The mall is loaded
with all sorts of holiday treats and promotions. Fill up on a healthy meal before you head out
to the shopping center.
·
Set limits for yourself to satisfy your sweet
tooth.
·
Wear your most form-fitting jeans if you really
want to be honest with yourself and be the same size.
Try this delicious savory, low-fat
recipe that is also gluten-free as a healthier option this holiday season.
INGREDIENTS
·
2 tablespoons extra-virgin olive oil, plus 1
teaspoon, divided
·
1 cup chopped leek, white and light green parts
only, rinsed
·
1 sweet apple, such as Braeburn, Honeycrisp or
Macoun, peeled and chopped
·
1 teaspoon chopped fresh thyme, plus 1 sprig,
divided
·
¾ teaspoon salt, divided
·
¾ teaspoon freshly ground pepper, divided
·
1 - 1¼ pounds pork tenderloin, trimmed
·
2 cloves garlic, peeled
·
½ cup applejack or apple brandy
·
2 cups apple cider
·
2 teaspoons cornstarch
·
2 teaspoons Dijon mustard
PREPARATION
Preheat oven to 450°F.
Heat 1 tablespoon oil in a large
skillet over medium heat. Add leek and cook, stirring, until beginning to
soften, about 3 minutes. Add apple, chopped thyme, 1/2 teaspoon salt and 1/4
teaspoon pepper and cook, stirring occasionally, until the apple is beginning
to soften, about 2 minutes. Transfer the mixture to a bowl to cool. Rinse out
the pan.
To butterfly the tenderloin, lay
it on a large cutting board. Holding the knife blade flat and parallel to the
board, make a lengthwise cut through the center of the meat, stopping short of
the opposite edge so that the tenderloin remains in one piece. Open as you
would a book. Cover with plastic wrap. With a meat mallet, rolling pin or heavy
pan, pound the pork to an even 1/4-inch thickness.
Spread the apple mixture in the
center of the pork, leaving a 1-inch border all around. Starting at a long
side, roll up the pork to enclose the filling. To keep the stuffing from
falling out during roasting, fold in about 1 inch of the two short ends. Tie
kitchen string firmly lengthwise around the roast to secure the two ends. Then
tie it crosswise with string at 2-inch intervals. Lightly brush the roast with
1 teaspoon oil and sprinkle with the remaining 1/4 teaspoon salt and 1/2
teaspoon pepper.
Heat the remaining 1 tablespoon
oil in the skillet over medium-high heat. Reduce the heat to medium and brown
the roast on all sides, about 4 minutes total. Transfer the roast to a rimmed
baking sheet (set the pan aside). Place in the oven and roast until an
instant-read thermometer inserted into the thickest part registers 145°F, about
15 minutes. Let rest on a clean cutting board for 5 minutes.
Meanwhile, prepare the sauce.
Crush garlic with the flat side of a knife. Return the pan to medium-high heat.
Add applejack (or apple brandy), thyme sprig and the garlic; bring to a boil
and cook for 1 minute. Whisk cider and cornstarch and add to the pan. Return to
a boil and cook, stirring occasionally, until thickened and reduced by just
over half (to about 3/4 cup), 8 to 10 minutes. Remove from the heat; discard
the garlic and thyme. Whisk in mustard and any juice from the baking sheet.
Slice the pork and serve with the sauce.
NUTRITION
Per serving: 366 calories; 11 g
fat ( 2 g sat , 7 g mono ); 74 mg cholesterol; 27 g carbohydrates; 0 g added
sugars; 24 g protein; 1 g fiber; 561 mg sodium; 534 mg potassium.
Nutrition Bonus: Potassium (15%
daily value).
Carbohydrate Servings: 2
Exchanges: 1 vegetable, 1 1/2
fruit, 3 lean meat, 1 fat
