Category: Blog

The holidays are a time full of fun, family, friends and delicious food and drinks. While it’s okay to enjoy decadent foods in moderation, it can be tough to stick to your healthy eating plan and keep your diet on track. With weeks of cookies and candy around the office, holiday parties and choosing quick over healthy meals, it can snowball into a month long binge of unhealthy eating. Here are 6 tips for eating healthy while enjoying everything the holiday season has to offer.

Plan Ahead

If you know you have a holiday party where you will indulge, plan ahead and make sure to eat a healthy and nutritious breakfast and lunch. Don’t try to starve yourself all day in preparation, you will only end up overeating unhealthy foods and throw your blood sugar off track.

Cheat a Little

Everything is okay in moderation, and that includes all the decadent foods and desserts that often come with the holidays. Allow yourself to have a small serving of something you wouldn’t typically eat, and fill up on healthy foods. This will curb your cravings and you won’t feel like you’re depriving yourself of something delicious!

Keep Moving

Finding the time to exercise is never easy, especially during the holiday season. With all the hustle and bustle, it’s easy to skip a workout or give up on your regimen until after the New Year. Even if you can’t make it to the gym, taking a quick walk, doing a workout video in your living room or getting in movement of any kind can get your heart rate up and help reduce weight gain this time of year.

Fill Up on Healthy Foods

Don’t let one bad meal turn into a week or month of unhealthy eating. Make sure to focus on eating filling, nutritious foods that are high in fiber and low in sugar and fat. These foods will keep you full longer and help you resist temptation when there is a delicious spread.

Make Healthy Recipes

If you’re invited to a holiday party, offer to bring something! This way, you can make a healthy and nutritious dish or dessert that you know you can enjoy while you’re at the party. Making simple changes to your favorite recipes or doing a quick internet search for some healthy recipes will give you a variety of delicious options to choose from.

While there is often some guilt that comes with indulging during the holiday season, the good news is you can enjoy all that this wonderful time has to offer and stay healthy along the way. With some simple changes, a focus on moderation and a little bit of will power, you can enjoy delicious food without the guilt. Happy holidays from all of us at Southwoods Health!

Thanksgiving is a wonderful time to spend with your family and friends, relax and enjoy delicious food. However, if you are focusing on eating healthy it can be tough to stay on track during the holiday season. Try lightening up some of your favorites, or visit the link below for healthy recipes to bring to your Thanksgiving dinner this year!

Roasted Fall Vegetables

Ingredients:

• 3/4 lb Brussels sprouts, trimmed and halved
• 2 large carrots, peeled and sliced into 1/2” pieces
• 2 tbsp extra-virgin olive oil
• 1 tbsp. balsamic vinegar
• 1 tsp chopped rosemary leaves
• 1 tsp chopped thyme leaves
• Kosher salt
• Freshly ground black pepper
• 1/2 cup toasted pecans
• 1/2 cup dried cranberries

Directions:

1. Preheat oven to 400°.
2. Scatter vegetables on a large baking sheet.
3. Toss with oil, balsamic vinegar, rosemary and thyme. Season with salt and pepper.
4. Bake for 20 to 25 minutes, until the vegetables are tender, shaking the pan halfway through.
5. Before serving, toss roasted vegetables with pecans and cranberries.

Source: https://www.delish.com/cooking/recipe-ideas/recipes/a50228/holiday-roasted-vegetables-recipe/

Healthy Green Bean Casserole

Ingredients:

• 2 lbs green beans trimmed and cut into 2″ pieces
• 10 brown mushrooms, sliced (about 8 oz)
• 1 tbsp oil
• 2 tsp oil for frying
• Cooking spray

Pecan Onion Topping ingredients:

• 1 cup pecans finely chopped or crushed
• 2 large onions thinly sliced in half moon shapes
• 1/2 tsp oregano dried
• 1/4 tsp salt
• 1/2 cup Parmesan cheese, grated

Healthy Creamy Sauce ingredients:

• 2 1/2 cups 2% milk
• 1/4 cup Parmesan cheese, grated
• 1/2 tsp oregano dried
• 1/2 tsp basil dried
• 1/4 tsp thyme dried
• 3/4 tsp salt
• Ground black pepper to taste
• 2 tbsp cornstarch

Directions:

1. Pecan Onion Topping: Preheat large non-stick skillet on medium heat and add pecans. Cook until fragrant, about 3-4 minutes, stirring occasionally. Transfer to a large bowl.
2. Return skillet to the stove and swirl 1 tbsp oil to coat. Add onions and cook for 10-12 minutes or until golden brown/almost charred, stirring occasionally. Transfer to a bowl with pecans.
3. Green Beans and Mushrooms: Return skillet to the stove and swirl 1 tsp oil. Add green beans and a splash of water, stir, cover and cook for 10 minutes, stirring once. Transfer to another large bowl.
4. Return skillet to the stove and swirl remaining 1 tsp oil. Add mushrooms and sauté for 5 minutes or until golden brown, stirring occasionally.
5. Creamy Sauce: While mushrooms are cooking, in a medium bowl add milk, 1/4 cup Parmesan cheese, oregano, basil, thyme, salt, pepper and cornstarch. Whisk together. Add to the skillet with mushrooms. Bring to a boil and cook until thickened a bit, about 4-5 minutes.
6. In the meanwhile, preheat oven to 375° and spray medium baking dish with cooking spray.
7. Turn off the heat, add green beans and stir to coat. In a bowl with onions and pecans, add remaining Pecan Onion Topping ingredients: salt, oregano and 1/2 cup Parmesan. Stir well.
8. Transfer green beans to previously prepared casserole dish and sprinkle with the topping. Bake uncovered for 25 minutes. Serve hot.

Source: https://ifoodreal.com/healthy-green-bean-casserole/

Herb-Roasted Turkey Breast

Ingredients:

• 1 whole bone-in turkey breast, 6 1/2 to 7 lbs
• 1 tbsp minced garlic (3 cloves)
• 2 tsp dry mustard
• 1 tbsp chopped fresh rosemary leaves
• 1 tbsp chopped fresh sage leaves
• 1 tbsp chopped fresh thyme leaves
• 2 tsp kosher salt
• 1 tsp freshly ground black pepper
• 2 tbsp good olive oil
• 2 tbsp freshly squeezed lemon juice
• 1 cup dry white wine

Directions:

1. Preheat the oven to 325°. Place the turkey breast, skin side up, on a rack in a roasting pan.
2. In a small bowl, combine the garlic, mustard, herbs, salt, pepper, olive oil, and lemon juice to make a paste.
3. Loosen the skin from the meat gently with your fingers and smear half of the paste directly on the meat. Spread the remaining paste evenly on the skin. Pour the wine into the bottom of the roasting pan.
4. Roast the turkey for 1 3/4 to 2 hours, until the skin is golden brown and an instant-read thermometer registers 165° when inserted into the thickest and meatiest areas of the breast (test in several places). If the skin is over-browning, cover the breast loosely with aluminum foil.
5. When the turkey is done, cover with foil and allow to rest at room temperature for 15 minutes.
6. Slice and serve with the pan juices spooned over the turkey.

Source: https://www.foodnetwork.com/recipes/ina-garten/herb-roasted-turkey-breast-recipe-1943552

Healthy Pecan Pie

Ingredients:

• 1/2 cup raw honey
• 2 tbsp coconut oil, melted
• 3 eggs
• 1/2 tsp fresh orange zest
• 1/8 tsp sea salt
• 1 tbsp unsweetened almond milk
• 1 tsp ground ground cinnamon
• 1 tsp pure vanilla extract
• 3 tbsp whole wheat pastry flour
• 2 cups raw pecans
• 1 bottom pie crust

Directions:

1. Preheat oven to 400°.
2. In a large bowl, combine raw honey, coconut oil, eggs, fresh orange zest, sea salt, unsweetened almond milk, ground cinnamon, pure vanilla extract, and whole wheat pastry flour. Stir to combine.
3. Arrange the raw pecans into the prepared 9-inch pie crust.
4. Pour the liquid filling mixture over the pecans, spreading some with a spoon if necessary.
5. Place into the oven and bake for 10 minutes at 400°, then reduce the temperature to 350° and bake for 20-25 minutes.
6. The pie will rise in the oven. You will know it’s done when it has small cracks in the top and is no longer jiggly.
7. Remove from oven and allow to cool, preferably overnight.

Source: https://www.asweetpeachef.com/healthy-pecan-pie/

While it is okay to indulge a bit during the holidays, it is important to keep your healthy eating goals in mind and choose healthy dishes. There are plenty of ways to eat healthy during the holidays, and focusing on fresh ingredients and staying away from processed foods can be a great place to start. Keep these delicious and nutritious recipes in mind while planning your Thanksgiving menu this year!

When a woman is diagnosed with Breast Cancer, she is likely scared, stressed, sad and confused. You may find yourself asking, “What can I do to help?”. While it may seem like you can’t do anything, there are plenty of ways you can be supportive and helpful throughout their journey.

Listen

An important way to support your friend or family member is to communicate and listen carefully. When someone is diagnosed with breast cancer, they’ll be experiencing both positive and negative emotions. They will need someone to listen, no matter what they have to say. Be that trusted source and let them know they can confide in you.

Visit

A cancer diagnosis can be a very isolating experience. One of the best ways to show you care is by spending time with them. It lets them know you are thinking about them and they aren’t battling cancer alone. However, it’s important to always check-in before showing up, as they might not be feeling well.

Stay in Touch 

If you’re unable to visit in person, a text, phone call, email or card can go a long way. Regular check-ins can improve their mental health and increase their well-being. Also, try your best to respond quickly whenever they reach out to you and listen intently to any requests or questions they may have.

Help with Housework

Lending a hand and taking care of household chores is a great way to help. Make sure to inquire first, but if they accept your offer, find out exactly what needs done. Taking out the trash, doing laundry, cooking dinner and grocery shopping are all small things that can make a huge difference and help them feel less overwhelmed.

Be an Advocate

If your loved one is okay with it, accompany them to their doctor appointments and treatment sessions. Sometimes they may feel too tired or stressed to ask questions or retain the information the doctor is giving them. Being there to take notes, ask questions and advocate for them can relieve some of the pressure they’re feeling and make their appointments less stressful.

Make Life Normal for their Kids

When mothers are diagnosed with breast cancer, one of their biggest concerns is usually how it will affect their children. They often worry their kids’ lives will be turned upside down, especially if the kids are young. Whether you’re dropping kids off at dance, cheering on the sidelines at a soccer game or inviting the kids over for movie night, helping your loved ones kids lead a normal life will take stress and worry off their mind. Getting the kids out of the house can also give moms some time to relax and take care of themselves.

How Southwoods Offers Support

Southwoods offers patients a Nurse Navigator program to help guide them through the emotional and physical journey of breast cancer diagnosis and treatment. Recognizing each patient has a unique set of circumstances, our compassionate Nurse Navigators focus on personalized care and emphasize relentless attention to detail. At Southwoods, it’s not just about the treatment, but how you’re treated – and that is especially apparent through our Nurse Navigators at the Southwoods Center for Breast Health.

There may not be a one size fits all way to support a loved one with breast cancer, but even the smallest acts of kindness can make a big difference. The most important thing you can do is just be there and listen whenever your loved one may need to talk. Support comes in many different shapes and sizes, and finding out what your loved one needs can help make their journey a little less tough.