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7 Quick Tips To Make Your Holiday Recipes Healthier

Want to make a few changes to the family recipe you’ve used for ages? Try one (or all) of these quick tips.

image of turkey for thanksgiving meal


7 Quick Tips To Make Your Holiday Recipes Healthier

Gravy 

Refrigerate the gravy to harden fat. Skim the fat off. This will save a whopping 56 gm of fat per cup.

Stuffing 

Use a little less bread and add more onions, garlic, celery, and vegetables. Add fruits such as cranberries or apples. Moisten or flavor with low fat, low sodium chicken or vegetable broth and applesauce.

Turkey 

Enjoy delicious, roasted turkey breast without the skin and save 11 grams of saturated fat per 3 ounce serving.

More...


WEWS Spotlight 5: What Is An Immunologist?

What Is An Immunologist? 

Many people know what an allergist is, but are not aware of the other half of our specialty which is called immunology.

What is the immune system and what happens when you have a problem with it?

The immune system provides protection from infection.

Allergies occur when our immune system overreacts to something in the environment.  Immune deficiency disease occurs when our immune system is underdeveloped or underreacts to infections.

What are signs of an immune problem?

The most common immune problems we see present with several sinus infections, ear infections or lung infections.

Big warning signs: any family history of recurrent infections or immune problem and the need for antibiotics directly into your vein to clear infections.

Bottom Line 

Immune deficiency occurs in all ages. Ohio screens newborn babies at birth for severe immune deficiency, but if you or a loved one is suffering from several infections, it is time to see the immunologist.


DISCLAIMER: This blog is for informational purposes only. It does not replace medical care from a licensed physician. If you have a medical concern, please contact your doctor.

RSVP for the Healthy Holiday Program

How will you make this a healthy holiday season? 

If you could use a little inspiration to get started, stop by one of our Healthy Holiday Programs at Westshore Primary Care. 

The event is $5 per person (children are free) and RSVPs are highly encouraged. Looking forward to seeing you there! 

Image of vegetables. RSVP for Westshore Primary Care’s Healthy Holiday program Nov. 21 or Dec. 19th to see cooking demos, try food tastings, and more. Put together by Dietitian Julie Wise.


When

Friday

  • November 21st 3:00pm 
  • December 19th 3:00pm 

What To Expect

  • Food demonstrations
  • Healthy recipes
  • Food tastings
  • Raffle prize drawing

Where

Family Medicine Center

Westshore Primary Care

26908 Detroit Road, Suite 201

Westlake, Ohio 

Head up to the second floor and let the receptionist know you're here for the nutrition program. 

Plenty of parking available!

RSVP

Call Julie Wise, Dietitian

(440) 250-8660

Only 25 spots available for each event so reserve your spot today. 


Food Allergy Warning: Food list will be provided. Please be advised, if you are allergic to any food products listed, consume at your own risk. 


7 Tips For a Happy & Healthy Holiday Season

It’s that time of year again. Family gatherings filled with holiday treats and a smorgasburg of anything and everything delicious, but not always nutritious. 

So what do you do? Is there a way to enjoy the holiday season without feeling guilty or over-stuffed by January 1st? Yes! 

There’s more to this holiday season than the meals. It’s a time for celebrating friends and family, giving back to the community and saying thanks for all of your blessings. 


7 Helpful Tips for Making This a Happy and Healthy Holiday Season

1. Don’t Skip Meals

Start your holiday off with a healthy egg white omelet with fresh vegetables and a slice of whole grain toast. Snack on fresh fruits and vegetables during the day. This will keep your metabolism going and help to control your portion sizes during Thanksgiving dinner. Knowing that you’ve already had your 3-4 cups of fruits and vegetables will help you feel healthier when the buttered mashed potatoes and pumpkin pie come out!

2. Healthy Appetizers

Try bringing your own healthy appetizer or dish to your family or friends’ Thanksgiving meal. This way, you know you’ll have at least one healthy option. Try to keep a mental note of how many appetizer bites you eat before dinner. On average, most appetizers contain 60 calories per serving.

3. It’s Just One Meal

You can’t gain 10 pounds from one meal. Make healthy choices the day before and after a big meal, and stay active. Maybe take a 15-20 minute walk with your friends and family after dinner.  Stay active during the holiday season, but don’t stress out! 

4. Emphasize Friends & Family

Try to take the focus off of food. Play a game, go on a walk, or make a craft project with the kids!

5. Choose Your Favorite

Food that is. Eat the foods you’re craving, and stay away from the ones you can do without. 

6. Satisfaction, Not Stuffing

Eat until you feel satisfied, not stuffed. Try having a plate with healthy portion sizes, wait 15 minutes while you talk with your grandmother, and see if you still feel hungry. Remember, there will be leftovers and dessert.

7. Be Careful with Your Beverages 

Many holiday beverages can be high in calories. Try using diet sodas, sparkling water with fresh squeezed fruit juices or tonic water when creating your holiday cocktails. Think about eating your calories, instead of drinking them.

Disease-Specific Holiday Meal Tips

Here are some disease-specific holiday meal tips for people with,

Chronic kidney disease

If you need to watch your potassium intake, try cutting the potatoes into small cubes and boiling for 10 minutes. This is the fastest and easiest way to lower the amount of potassium in potatoes.

Diabetes

Try counting your carbohydrates before Thanksgiving day. This way, you’ll have a visual plan for your holiday plate. Eat a few smaller meals before dinner to keep your blood glucose within a better range, and remember to take your medication. Don’t waste carbohydrate servings on your drinks. Try using diet options instead.

Hypertension

Use more herbs in your recipes to replace some of the salt. Try low-sodium broths and soups also.

High cholesterol

Use healthy fats like olive or canola oil in place of butter when you’re cooking. Try adding flaxseed meal to your stuffing recipe for added Omega-3 fatty acids.


What are your healthy holiday tips? Share with us in the comments below. 





DISCLAIMER: This blog is for informational purposes only. It does not replace medical care from a licensed physician. If you have a medical concern, please contact your doctor.