Healthy Eating Doable Challenge #12: De-Stress Your Diet

Stress. We all experience it, and for many of us, it can lead to poor eating choices. But research suggests that by tweaking your diet, you can actually fight stress. "What you feel, how you perceive things, and how focused you are is a reflection of brain chemistry—and you have some control over that chemistry based on what you eat," explains Drew Ramsey, M.D., an assistant clinical professor of psychiatry at Columbia University in New York and the coauthor with Tyler Graham of The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body. Changing your diet isn't a magic bullet for every emotional problem, but what you eat can help quell short-term anxiety and even fight long-term stress while minimizing its effects on your body and your brain. For this Healthy Eating Doable Challenge, we asked Dr. Ramsey to share his advice on food choices that can help fight stress—and for other hints on how to "de-stress your diet."

4 Tips for Eating to Beat Stress

• Avoid Processed Foods

Full of excess sugar and sodium, trans fats, artificial sweeteners, preservatives, and other additives, processed foods "tell lies to your brain, and that is very, very stressful to you as an organism," Dr. Ramsey says. Trans fats, for example, can actually increase your risk for depression.

• Don't skip or skimp on meals

"There's nothing more stressful to the body than erratic, unplanned eating," Dr. Ramsey warns.

• Feed your body food that works

The seven foods listed below are rich in mood-boosting compounds, including the nutrients that Dr. Ramsey refers to as the "essential elements of happiness": vitamin B12, iodine, magnesium, cholesterol, vitamin D, calcium, fiber, folate, vitamin A, omega-3s, vitamin E, and iron. As he writes in The Happiness Diet, these nutrients work together to "fight low mood, low energy, [and] cloudy thinking."

• Eat a super stress-fighter food every day

For this month's Doable Challenge, help keep stress levels in check by eating one of the seven super stress-fighting foods listed below every day (to make it easy, we've suggested recipes from Epicurious, The Happiness Diet, and Dr. Ramsey's latest book, Fifty Shades of Kale, cowritten withJennifer Iserloh). If you miss a day or indulge in some highly processed foods, don't beat yourself up; just start fresh tomorrow. After all, this particular challenge is about reducing stress, not creating it!

Stress-Busting Food #1: Mussels

This bivalve tops Dr. Ramsey's list of stress-reducing foods for a number of reasons. Mussels have a good amount of omega-3 fats, as well as vitamin B12, some vitamin D, folate, iron, and iodine, for a whopping 6 out of 12 "essential elements of happiness." Dr. Ramsey says that just being low in B12—not even technically deficient in the vitamin—can lead to irritability, depression, fuzzy-headedness, and changes in sleep. While fortified cereals, cheese, and yogurt offer some B12, just 1 ounce of mussels has more than 100 percent of the daily value for B12! Plus, mussels by their very nature tend to promote a way of eating that's social, mindful, moderate, and relaxing: "You are not going to pick up the phone when you have mussel hands," Dr. Ramsey jokes. "Generally, when you eat mussels you are going to sit with someone, and you are going to enjoy this big pot of mussels, and you are going to eat slowly."
Recipes to try:
• Spicy Steamed Mussels with Garlic Bread
• Cioppino
• Linguine with Butternut Squash, Spinach, and Mussels

Stress-Busting Food #2: Kale

"One thing that stresses the brain and the body is just simply too many calories," Dr. Ramsey explains. So what makes kale one of his favorite superfoods? "Kale wins out because of nutrient density.… With just a few calories you get an amazing number of vitamins, minerals, and phytonutrients." By making low-cal kale the centerpiece of a meal, not only do you avoid stressing your body out by overeating, you also cut down on the mental stress that comes with feeling guilty about it. Just 1 cup of kale has almost seven times your daily vitamin K requirement, a key nutrient not just for fighting inflammation but also for the production of anxiety-regulating neurotransmitters. Kale is an excellent source of absorbable calcium; too-low levels of calcium can contribute to anxiety and irritability, as well as worsen PMS symptoms for women. The dark, leafy green is also a great source of mood-boosting folate and a host of phytonutrients.
Recipes to try:
• Google's Braised Chicken and Kale
• Scallion Fish with Sesame Kale
• Kale Pesto with Toasted Walnuts

Stress-Busting Food #3: Dark Chocolate

The health benefits of chocolate are well known: For one, it can boost longevity. But Dr. Ramsey points out another benefit: "Dark chocolate is one of the few foods that have ever been shown to acutely improve mood." Yes, there's some empirical evidence to back up all of our anecdotal evidence that eating chocolate makes you feel better: In a limited trial, subjects who were given dark chocolate squares showed improvement in mood and focus. Cacao beans contain naturally stimulating compounds that promote the release of dopamine. And since it's a natural stimulant, dark chocolate in moderation can help boost energy when you're tired or run-down. As a bonus, "switching from other sweets to dark chocolate means you are getting less sugar, more phytonutrients, and more nutrient density." So you heard it here: Doctor's orders are to have some dark chocolate when you need a pick-me-up.
Recipes to try:
• Almond-Cherry Chocolate Bark
• Deep Dark Chocolate Cookies
• Cocoa Delight

Stress-Busting Food #4: Better Meat

First things first: Cut out processed meats (e.g., hot dogs, pepperoni, deli meat) in favor of seafood, fish, and vegetarian sources of protein; and when you eat pork, lamb, beef, and poultry, choose cuts from animals that are raised in sustainable, humane environments. Meat is a great source of many mood-boosting nutrients, notably protein, iron, and vitamin B12. Iron, for example, helps deliver oxygen throughout the body, and helps your brain produce serotonin, dopamine, and other mood-regulating neurotransmitters. There are vegetarian sources of iron (check out lentils, chickpeas, and spinach), but the most readily absorbable type—heme iron—is found in meat, as well as in poultry and fish. "Meat is misunderstood," says Dr. Ramsey. "It is very nutrient-dense, and pasture-raised, grass-fed, and wild animals yield a better mix of fats, fewer calories, and more antioxidants like vitamin E and beta-carotene, plus a good dose of tryptophan, which is the main building block of serotonin."
Recipes to try:
• Perfect Pork Chops
• Grass-Fed Meatballs Marinara
• Beef and Kale Tacos

Stress-Busting Food #5: Farm-Fresh Eggs

Eggs are "one of the few foods that have both folate and vitamin B12, which are two molecules closely linked to having low mood and anxiety," explains Dr. Ramsey. He also notes that eggs are the top dietary source of choline, "one of the few nutrients that are actually linked to lower levels of anxiety." Eggs also provide vitamin D, a nutrient whose deficiency has been linked to mood problems. And try to opt for eggs from free-range chickens. Why? "When you get a real pasture-raised egg where the animal has lived outside while it was making that egg, you get more nutrients," Dr. Ramsey emphasizes. "You get more omega-3 fats, [and] that dark orange yolk means there's more carotenoids in there." Talk about a good egg.
Recipes to try:
• Egg Sandwich with Green Bean Slaw
• Eggs in Purgatory with Artichoke Hearts, Potatoes, and Capers
• Bibimbap at Home

Stress-Busting Food #6: Purple Potatoes

Whether it's French fries, mashed potatoes, or chips, spuds are a popular source of comfort in times of stress. There are various theories as to why carb-rich foods are so comforting, but Dr. Ramsey notes that eating carbs increases tryptophan (the same chemical responsible for that happy, relaxed, post-turkey buzz at Thanksgiving) as well as serotonin synthesis in the brain. So if potatoes are your carbs of choice, choose spuds that are smaller (with a greater ratio of skin to flesh) and more colorful. By choosing small, unpeeled purple potatoes over an Idaho, you get more nutrients, such as folate, phytonutrients, and fiber, without as much starch. "It's about little swaps," Dr. Ramsey says.
Recipes to try:
• Grilled Potato Smash
• Oven-Roasted Fries
• Haricot Vert, Edamame, and Purple-Potato Salad

Stress-Busting Food #7: Anchovies

Wild salmon gets a lot of press when it comes to its mood-elevating omega-3s, but Dr. Ramsey reminds us that there are other fish in the sea. He's particularly partial to anchovies as a great source of both healthy fat and iodine. Iodine is found in large doses in sea creatures and plants (making seaweed a great vegan source), and is essential for healthy thyroid function; an underactive thyroid can cause a myriad of health problems, including low energy and depression. As it turns out, anchovies are also a super-sustainable and affordable choice when it comes to seafood. Dr. Ramsey likes to make a kale Caesar with anchovy dressing and eggs for the ultimate stress-busting meal; follow his lead and use anchovies to amp up the umami in some of your favorite dishes.
Recipes to try:
• Happy Fish Salad Sandwiches
• Tuscan Kale Caesar Slaw
• Pasta with Spicy Anchovy Sauce and Dill Bread Crumbs

http://www.epicurious.com/articlesguides/healthy/news/happy-foods-destress-diet-doable-challenges?mbid=synd_cnholiday_food

Beetroot, apple, carrot and watercress iron boost

Iron boost juice drink

This juice gives you a real boost of iron, folic acid, essential minerals and anti-oxidants. What is more, the vitamin C in the vegetables and the apple juice help your body to absorb the iron. The watercress adds a lovely spicy, peppery taste and balances really well with the sweetness of the carrot and beetroot.

You might find the purple color of the juice a little unusual, but latest research suggests that purple foods such as beetroot can protect you against heart disease, strokes, cancer and Alzheimer's disease. Give it a go, you'll be pleasantly surprised ...

Method

1. Chop the carrot and the beetroot into small cubes and put in a blender with the liquid and the ice cubes.

2. Blend for a minute. Add the watercress and blend again until the mixture is really smooth.

3. Add a pinch of salt and some black pepper. Strain the juice through a tea strainer or colander.

Ingredients

• 1 small cooked beetroot (about 50g)
• 1 large carrot
• Handful of watercress (remove any thick stalks)
• 150ml apple juice
• 100ml water
• 4-5 ice cubes

Vital Statistics

Serves: 2 x 150ml glasses
Preparation: 5 minutes
Cooking: N/A
Difficulty: Easy
Good for: Delicious, fresh tasting juice to give you a real boost if you are feeling low or under the weather, brimming with vitamins, iron and disease-fighting nutrients

Calories (kcal): 52.4
Protein (g): 1
Carbs (g): 11.3
Fat (g): 0.4
Fiber (g): 1.4

http://www.realbuzz.com/articles/beetroot-apple-carrot-and-watercress-iron-boost/

Quick seafood paella

Healthy, balanced recipe for energy recovery

This delicious Spanish paella is very easy to make, excellent for training and is a complete balanced meal in one dish. If you can't get to the fish shop you can use frozen seafood quite successfully, just use what is available. Spanish paella rice is a short-grain rice, which is a relatively high G.I. carbohydrate. This means that it is digested quickly into your system and therefore very good to eat if you have just had an intensive workout as it will help your muscles recover as quickly as possible.

To make this dish more suitable for endurance, just use low G.I. rice, like Basmati instead and add a can of chickpeas or butter beans at stage 4 of the cooking.

Method

1. Season the chicken and then brown it in some oil in a large pan. Remove the chicken pieces and then add the onion, bay leaf and red pepper. Sauté gently until the onion is golden.

2. Add the garlic, paprika, cayenne pepper and sugocasa (a tin of tomatoes will do instead) and cook for a couple of minutes to release the aromas.

3. Add the rice and stir around so that the rice is nice and glossy. Add the hot stock (include glass of dry white wine if you like), the chicken and the chorizo, stir and cook gently, uncovered, without stirring, for 10 minutes. Shake the pan every now and then to stop the rice sticking.

4. Taste for seasoning — depending on the saltiness of your stock, you may need to add some salt. Stir in the peas, the mussels and cook for about another 10 minutes, without stirring, until the rice is cooked and the mussels have opened. You may need to add a little extra stock.

5. Heat 1 tbs of oil in a separate pan and quickly fry the prawns and squid. Add this to the paella, scraping out any juices. Add the parsley, leave the paella to rest for a couple of minutes and place the pan on the center of the table to serve with some lemon wedges to squeeze over.

6. This tastes good with a green salad.

Ingredients

• 2 free-range chicken thighs, on the bone
• 80g chorizo (spicy if possible, cut into large chunks)
• 200g Spanish paella rice
• ½ litre hot chicken stock with a pinch saffron
• 1 small onion, sliced
• 1 bay leaf
• 2 cloves garlic, crushed
• 1 tsp paprika (preferably Spanish smoked paprika)
• ¼ tsp cayenne pepper
• ½ jar sugocasa
• 8 large prawns in their shells
• 8 mussels, cleaned (wash under cold water; pull out the beard and discard any that do not close when you handle them)
• 150g squid, cleaned and sliced
• Handful of flat-leaf parsley
• Handful of frozen petit-pois or peas
• Lemon wedges

Vital Statistics

Serves: 2
Preparation: 15 minutes
Cooking: 25 minutes
Difficulty: Relatively easy
Good for: Recovery (if paella rice is used). Good balance of carbohydrate, protein, iron, vitmains and other minerals

Calories (kcal): 933.5
Protein (g): 76.8
Carbs (g): 89.2
Fat (g): 29.8
Fiber (g): 9.3

The vegetarian diet

For vegetarians who eat dairy products and eggs, a healthy diet is the same as for anyone else but without meat or fish.

A healthy vegetarian diet contains plenty of fruit and vegetables and starchy foods, some non-dairy sources of protein such as eggs and beans, some dairy products and just a small amount of fatty and sugary foods.

Healthy eating

The eatwell plate shows you the different types of food you need to eat, and in what proportions you need to eat them, to have a balanced and healthy diet.

You do not need to get the balance exactly right at every meal, but try to get it right over longer periods, such as a whole day or week. Choose options low in fat, salt and sugar whenever you can.

As outlined in the eatwell plate, you should eat:

Plenty of fruit and vegetables

Try to eat at least five portions of fresh, frozen, canned, dried or juiced fruit and vegetables a day. As well as vitamins and minerals, fruit and vegetables provide fibre, which aids digestion and prevents constipation.

Find out more in 5 A DAY: what counts?

Plenty of potatoes, bread, pasta and other starchy foods 

Starchy foods such as potatoes, bread, cereals, rice and pasta should make up about a third of the food you eat. Where you can, choose wholegrain varieties.

You should eat some starchy foods every day as part of a healthy balanced diet. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins.

Some milk and dairy foods

Milk and dairy products, such as cheese and yoghurt, are good sources of protein, calcium and vitamins A and B12. This food group includes milk and dairy alternatives, such as fortified soya, rice and oat drinks, which also contain calcium. 

To make healthier choices, go for lower-fat milk and dairy foods.

Some eggs, beans and other non-dairy sources of protein

Pulses include beans, lentils and peas. They are a low-fat source of protein, fibre, vitamins and minerals, and they count as a portion of vegetables. Nuts and seeds are also a source of protein and other nutrients. Pulses are particularly important for people who do not get protein by eating meat, fish or dairy products.

Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein (such as Quorn), textured vegetable protein and tempeh.

You need to eat a variety of different sources of protein to get the right mixture of amino acids, which are used to build and repair the body’s cells. 

Just a small amount of foods and drink
high in fat and/or sugar 

These include spreading fats, oils, salad dressings, cream, chocolate, crisps, biscuits, pastries, ice cream, cakes, puddings and fizzy drinks. Only eat a small amount of these foods. Foods in this group mainly provide energy in the form of fats andsugars, but may may only provide a very small amount of other nutrients.

Getting the nutrients you need

It's important to vary what you eat. Some nutrients are found in smaller amounts in vegetarian sources or are less easily absorbed by the body than those in meat or fish.

Contrary to popular belief, most vegetarians usually have enough protein and calcium (found in dairy products) in their diet.

However, if you don't plan your diet properly, you could miss out on essential nutrients. For example, vegetarians need to make sure they get enough iron and vitamin B12 in their diets.

Being vegetarian during pregnancy and beyond

During pregnancy and when breastfeeding, women who follow a vegetarian diet need to make sure they get enough vitamins and minerals for their child to develop healthily.

Find out more about vegetarian and vegan mums-to-be.

If you are bringing up your baby or child on a vegetarian diet, you need to make sure they eat a wide variety of foods to provide the energy and vitamins they need for growth. 

Find out more about vegetarian and vegan babies and children.

Getting enough iron

Vegetarians are more likely to have lower iron stores than meat eaters. Good sources of iron for vegetarians include:

• eggs
• pulses
• dried fruit
• dark-green vegetables such as watercress, broccoli and spring greens
• wholemeal bread
• fortified cereals (with added iron)

Read more about iron. 

Getting enough vitamin B12

Vitamin B12 is needed for growth, repair and general health. Vitamin B12 is only found naturally in animal products. If you regularly eat dairy products or eggs, you probably get enough. However, if you only eat a small amount or avoid all animal products, it’s important to have a reliable source of vitamin B12 in your diet.

Good sources of vitamin B12 include:

• milk
• cheese
• eggs
• fortified yeast extracts such as Marmite
• fortified breakfast cereals and fortified soya products

Read more about B vitamins.

Vegetarian sources of omega-3 fatty acids

Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.

Sources of omega-3 fatty acids suitable for vegetarians include:

• flaxseed (linseed) oil
• rapeseed oil
• soya oil and soya-based foods, such as tofu
• walnuts
• egg enriched with omega-3

Evidence suggests that vegetarian sources of omega-3 fatty acids may not have the same benefits for reducing the risk of heart disease as those in oily fish.

However, if you eat a vegetarian diet, you can still look after your heart by eating at least five portions of a variety of fruit and vegetables a day, by cutting down on food that is high in saturated fat and by watching how much salt you eat.

http://www.nhs.uk/Livewell/Vegetarianhealth/Pages/Vegetarianmealguide.aspx

Date tart with cardamom and orange flower water

High G.I. dessert

This tart is sweet, decadent, exotic and an absolute treat. High in glucose to reach your tired muscles quickly, it is great for recovery. The dates are also high carbohydrate and rich in iron, potassium and other minerals which need to be replenished after a big sweaty run.

Method

1. Turn the oven on to 180˚C.

2. Prepare the pastry — mix the egg and the sugar together and the slowly incorporate the flour. Mix in the butter with your fingertips. Or pop it all into a food processor and let it do the work for you. Wrap the pastry up into a ball and put it in the fridge for an hour.

3. Cut the pastry into thin slices and arrange on and up the sides of your tart dish, pushing each piece together gently so that it forms a nice flat surface — this gives you a nice thin pastry case and it is easier than rolling it over with a rolling pin. Prick lightly all over the base of the pastry with a fork and if you can, put it in the fridge for ½ an hour or so to settle.

4. Cover the case with greaseproof paper and line with baking beans. Bake blind in the oven for 10 minutes.

5. Prepare the filling — melt the butter with the syrup and coconut cream. Stir it until the mixture bubbles and simmer for about 5 minutes.

6. Add the dates and mix them round in the syrup to make sure they are well coated. Remove the dates with a slotted spoon and arrange them on the pastry base.

7. Add the rum, cardamom and orange flower water to the syrup.

8. Pour the syrup onto the pastry — you might not need all of it as you want to be able to see the dates. Save some of the syrup for later.

9. Cook in the oven for 10 to 15 minutes, until bubbling all over.

10. When the tart is slightly cooled, brush with the syrup you saved.

11. Leave to cool and set.

12. You could serve this with a dollop of whipped cream or crème fraiche, flavored with a pinch of ground cardamom.

Ingredients

For the pastry:

• 250g plain flour, sieved
• 1 egg
• 125g unsalted butter, softened
• 125g caster sugar

For the filling:

• 125g unsalted butter
• 250ml golden syrup
• 250ml coconut cream
• 30 dates, sliced lengthways
• 1 tbs dark rum
• 1 tbs orange flower water
• ½ tsp cardamom powder

Vital Statistics

Serves: Makes a 25cm flan dish or 6 individual flan dishes
Preparation: Pastry — 10 minutes
Cooking: Baking pastry — 10 minutes; baking tart in oven — 15 minutes
Difficulty: Easy
Good for: High G.I. dessert. Fantastic for refuelling after an intensive exercise session of over 1 hour, but equally good as a stylish dessert at a dinner party

Calories (kcal): 606
Protein (g): 6
Carbs (g): 64.8
Fat (g): 36
Fiber (g): 1

http://www.realbuzz.com/articles/date-tart-with-cardamom-and-orange-flower-water/

Quick seafood paella

Healthy, balanced recipe for energy recovery

This delicious Spanish paella is very easy to make, excellent for training and is a complete balanced meal in one dish. If you can't get to the fish shop you can use frozen seafood quite successfully, just use what is available. Spanish paella rice is a short-grain rice, which is a relatively high G.I. carbohydrate. This means that it is digested quickly into your system and therefore very good to eat if you have just had an intensive workout as it will help your muscles recover as quickly as possible.

To make this dish more suitable for endurance, just use low G.I. rice, like Basmati instead and add a can of chickpeas or butter beans at stage 4 of the cooking.

Method

1. Season the chicken and then brown it in some oil in a large pan. Remove the chicken pieces and then add the onion, bay leaf and red pepper. Sauté gently until the onion is golden.

2. Add the garlic, paprika, cayenne pepper and sugocasa (a tin of tomatoes will do instead) and cook for a couple of minutes to release the aromas.

3. Add the rice and stir around so that the rice is nice and glossy. Add the hot stock (include glass of dry white wine if you like), the chicken and the chorizo, stir and cook gently, uncovered, without stirring, for 10 minutes. Shake the pan every now and then to stop the rice sticking.

4. Taste for seasoning — depending on the saltiness of your stock, you may need to add some salt. Stir in the peas, the mussels and cook for about another 10 minutes, without stirring, until the rice is cooked and the mussels have opened. You may need to add a little extra stock.

5. Heat 1 tbs of oil in a separate pan and quickly fry the prawns and squid. Add this to the paella, scraping out any juices. Add the parsley, leave the paella to rest for a couple of minutes and place the pan on the center of the table to serve with some lemon wedges to squeeze over.

6. This tastes good with a green salad.

Ingredients

• 2 free-range chicken thighs, on the bone
• 80g chorizo (spicy if possible, cut into large chunks)
• 200g Spanish paella rice
• ½ litre hot chicken stock with a pinch saffron
• 1 small onion, sliced
• 1 bay leaf
• 2 cloves garlic, crushed
• 1 tsp paprika (preferably Spanish smoked paprika)
• ¼ tsp cayenne pepper
• ½ jar sugocasa
• 8 large prawns in their shells
• 8 mussels, cleaned (wash under cold water; pull out the beard and discard any that do not close when you handle them)
• 150g squid, cleaned and sliced
• Handful of flat-leaf parsley
• Handful of frozen petit-pois or peas
• Lemon wedges

Vital Statistics

Serves: 2
Preparation: 15 minutes
Cooking: 25 minutes
Difficulty: Relatively easy
Good for: Recovery (if paella rice is used). Good balance of carbohydrate, protein, iron, vitmains and other minerals

Calories (kcal): 933.5
Protein (g): 76.8
Carbs (g): 89.2
Fat (g): 29.8
Fiber (g): 9.3

http://www.realbuzz.com/articles/quick-seafood-paella/

Health benefits of a Christmas dinner

Give your health a boost with these traditional festive foods

When we think of festive eating, “healthy” and “good for you” aren’t two phrases that spring to mind. However, tucking into your Christmas dinner could actually be better for you than you think. Here are the surprising health benefits of a Christmas dinner. 

Turkey

Turkey is a traditional part of Christmas dinner and luckily it is also extremely good for you. Turkey is a great source of high quality protein, as well as being naturally low in fat – particularly when the skin is removed. Not only this, turkey is rich in vitamins B3 and B6 (important for brain health and energy production) and zinc and selenium (good for the immune system and skin). Furthermore, the festive bird is high in tryptophan, which can help to boost your mood.

Chestnuts

Whether you eat them with sprouts, in a veggie-friendly nut roast or added to stuffing, chestnuts are a great way to boost your health at Christmas time. Unlike most nuts, chestnuts are surprisingly low in fat and also an excellent source of vitamin C. On top of this, chestnuts are a good source of protein, fiber and nutrients, including iron, B vitamins and folate.

Cranberry sauce

Cranberry sauce is a staple of many Christmas dinners, so it may comes as good news to lots of us that the popular condiment is packed with antioxidants and nutrients essential for good health. Several studies have identified links between consuming cranberries and reduced risks of heart disease and breast cancer.

Bread sauce

While bread is often given the cold shoulder by those of us watching our waistlines, this breadcrumb based sauce is actually good for your health when enjoyed in moderation. As well as being high in fiber and calcium, homemade bread sauce traditionally contains onion and cloves, which have antiviral, antibacterial and anti-inflammatory properties.

Brussels sprouts

Many people claim to hate sprouts – perhaps due to their unappealing smell or appearance. However, if you can get past your aversion to this traditional Christmas veg, you could be doing your health a big favour. By tucking into your sprouts on Christmas day you will be filling your body with plenty of essential nutrients, including vitamin C, omega-3 fatty acids (great for the heart and brain) and cancer-fighting substances, glucosinolates.

Carrots

Carrots have long had a reputation for helping you to see in the dark, and it may be that this is not far from the truth. The vibrant vegetable is packed with carotenoids such as alpha-carotene, beta-carotene and lutein, which help to protect vision and reduce the risk of age-related macular degeneration, as well as helping to protect against cancer.

http://www.realbuzz.com/articles/health-benefits-of-a-christmas-dinner/

Eating out over the festive season

Top 10 tips for healthy restaurant eating at Christmas

Eating out is usually on the agenda for most of us over the Christmas period, particularly at work parties and when out socializing with friends and family. However, it can be all too easy to forget your good intentions about healthy living and end up over-indulging on the wrong foods and drinks. Here are 10 festive food tips to help you make healthy choices when eating out.

• Vegetable soups are a great starter option and can also help you get your recommended daily portions of veg – but try to avoid cream-based ones! Along with your soup, choose wholemeal bread rolls over white, as these provide extra fiber – which can help prevent constipation and may help to protect against bowel cancer.
• There’s no reason not to choose turkey for your main course. Not only is turkey the traditional Christmas meat, it is also extremely high in protein. If you would rather leave the turkey until Christmas Day, however, then why not try a seasonal fish such as salmon?
• Look at how a dish is cooked, and go for grilled or baked foods over fried or roasted. A grilled lean steak can be an excellent healthy choice, as it will provide you with a rich source of protein and iron.
• Choose a fruit-based dessert, as this will contribute to your recommended portions of fruit and vegetables a day. Also, ask for single instead of double cream with your dessert. By doing this you could save a whopping 112 calories!
• Christmas is the season to be jolly and most of us enjoy the odd tipple or three at this time of year! But if you are watching your weight, it is worth noting that alcohol contains a substantial seven calories per gram(carbohydrates and protein both contain around four calories per gram), and will also increase your appetite – so make sure you have your drink along with or after your meal to avoid over-indulging.
• If you’re drinking spirits, remember to stick to diet mixers, this could save you hundreds of calories. You could also try having a tomato juice mixer, which will add to your recommended portions of fruit and veg!
• If you’re trying to get slimmer, stick to one or two courses instead of the full three – and watch your portion size. A study in the US found that portion sizes in food outlets had grown by up to 700 per cent in the last 30 years!
• Try not to add salt at the table, as most foods will already have been seasoned in the kitchen. Too much salt can lead to high blood pressure – so aim to keep your salt intake to under 6g a day.
• Always make sure you have a side order of vegetables – and more importantly, make sure you eat them! There are lots of great root vegetables in season at this time of year, so you should be spoilt for choice.
• Finally, if you feel there is something indulgent on the menu that you simply cannot resist despite your best intentions, then don’t be too hard on yourself – it’s Christmas after all. Why not take away some of the guilt by orderingone portion with two spoons? Half the portion means half the fat, sugar and calories – so fancy sharing, anyone?
• http://www.realbuzz.com/articles/eating-out-over-the-festive-season/