9 – 31 – 64 – 70

What do those numbers mean?

Is it a complicated locker combination? Football team starting lineup?

Nope. It’s the # of days from TODAY until Halloween, Thanksgiving, Christmas and New Years Eve. And why is that important? Because having so many food related holidays so close together can be detrimental to your waistline and general wellness.

Halloween starts with candy corn and those darned mellowcreme pumpkins…and then the left over candy at the office and late night raids of the bags the kids ‘planned’ to donate to the dentist / troops / church.  A few pumpkin spice lattes over the next couple of weeks and it’s Thanksgiving. Ahh, the day we give thanks for our family and friends with a lot of sitting watching football and enjoying what studies have shown is the LARGEST single sitting calorie consumption in year – unless you’re a competitor in that Coney Island Hot Dog eating contest. The month of December we ‘fa-la-la’  from one festive gathering to another bringing carols…and cookies…and a cocktail or two. And before you know it, New Years Eve is here and you’ve moved to the “comfort fit” waist band and leaving shirts un-tucked.

Many cultures celebrate with food – I don’t plan to address that with one blog post – but a handful of guidelines can get you to 2019 feeling good, like yourself and not the Jolly Old Elf.

#1 MOVE

Normally, I agree with the 80/20 ratio of the importance of eating over exercise when it comes to weight loss or maintenance. But this time of year MOVEMENT moves to #1 because of the multitude of benefits of exercise. Besides helping to maintain weight due to the metabolic effects, it also reduces stress, encourages the maintenance of healthy habits, can be a way for family and friends to bond over a game of ball and PHYSICALLY gets you away from the food.

#2 EAT SMART

Planning is imperative. Look at your week ahead. Bring a healthy dish to a party – it saves the host some work while ensuring you have a clean option. When choosing where to begin, hit the veggie tray before the meat and cheese, a handful of grapes and cocktail shrimp over the creamy crab and artichoke dip. If you can’t stick to just one small portion of decadent dishes like cornbread stuffing or pecan pie – avoid it all together.

#3 DRINK SMARTER

Hydration is tricky in the winter months. The air is drier and who wants a tall glass of cold water when it’s cold and wet outside? But, dehydration makes us confuse thirst for hunger…and then we’re eating AGAIN when we really just needed to drink water. Hydration is also key to a healthy immune system and digestion.

Now the ‘drinking’ you really want to know about. Alcohol not only packs a caloric punch but lowers inhibitions so we eat things we wouldn’t otherwise and alcohol leads to inflammation and belly bloat. Hello comfort-waist pants! But you CAN imbibe wisely.  Plan it out and schedule dry-days during the week or between parties. Avoid sweet drinks like eggnog or spiked cider and go for light beer, dry wine, clean mixed drinks such as vodka/ soda water / lime. You can add a splash of cranberry juice for color! Alternate alcoholic drinks with water to stay hydrated.

#4 SLEEP

We know lack of sleep can turn you into the Grinch. But it also contributes to weight gain and weakened immune system. Getting enough sleep keeps your hunger hormones balanced and gives you energy to exercise and clearer thinking. Hit the hay instead of staying up to binge watch Hallmark movies with the apple pie.

#5 REDUCE STRESS

It’s the most STRESSFUL time, of the year! Well it definitely can be but you can reduce the stress with exercise and sleep, as listed above. One of my favorite: Just. Say. No. You can’t be everywhere all the time. It’s ok, and expected for you to have to say NO to some events and obligations. Ask for help and delegate where you can but be ok with saying No.

When feeling the effects, care for yourself. Take a bath, get a massage, go for a walk or get coffee with someone you WANT to talk to. See a funny movie – laughter can be the best medicine. Christmas vacation is a personal favorite.

Enjoy the next 70 days of this festive holiday season. Focus on the friends and family not the food.

Want more information on exercise through the season, how/when/what to eat, healthy festive food and cocktail recipes, how to keep your kids hydrated and manage their sleep and stress?  Even healthy gift ideas – you know how to find me!

Be sure to follow me on Facebook and Instagram as I’ll be sharing nuggets of wisdom as we go! 

The weather this year has been NUTS! It seemed summer would never end with 85+ degree days in October here in NoVA! When fall finally descended in the middle of the month we got a few autumnal days…then yesterday temps took a nosedive and we woke to frost this morning!

Why is the weather forecast important?

Explains my obsession with soup! I, personally have a hard time getting and staying warm and warming from the inside with soup or hot tea are much more efficient that walking around like an Eskimo!

This recipe for Minestrone Soup is based on what I had in the refrigerator leftover from earlier in the week and pantry items I had on hand. You can choose different veggies in place of the green beans, peas or spinach. Some options would be summer squash, kale or lima beans. I cook beans in bulk and freeze – cheaper and better for you than canned options- and had red kidney beans on hand, but cannelini or great northern beans are also a good addition!

Minestrone Soup

• 2 T olive oil
• 1 medium onion, chopped (about 1 cup)
• 2 carrots, peeled and chopped (about 1 cup)
• 2 stalks celery, chopped (about 1 cup)
• 4 cloves of garlic, minced
• 8 cups of broth or stock, chicken or vegetable
• 1 can of diced tomatoes with juice
• 2 cups of beans (kidney, cannelini, etc.)
• 2 bay leaves
• 2 cups of chopped vegetables (green beans, squash, etc.)
• 2 cups of fresh spinach (or chopped kale)
• 1 cup of small pasta, uncooked
• 1 cup frozen peas
• 1/2 T dried basil
• 1/2 T dried parsley
• Salt and Pepper to taste

1. Heat the olive oil in a large sauce pan over medium heat. Add onion, carrots, celery and garlic and cook until softened about 3 minutes.
2. Add broth/stock, tomatoes, beans and bay leaves and bring to a boil, reduce heat and simmer 15 minutes.
3. Add chopped vegetables and pasta and cook to al dente according to pasta package directions.
4. Stir in spinach and peas and season with herbs and salt and pepper to taste. Remove bay leaves before serving.

I served with garlic cheesy bread.

Garlic Cheesy Bread

• Cut a fresh baguette in half, or use slices of French bread. Spread with softened butter, sprinkle garlic powder and top with shredded cheese of your choice.
• Broil about 3 minutes until cheese is melted.

It’s finally feeling like fall here in the DC area

& I’m LOVING it!

Fall calls for comforting foods – but if you have a busy family and would rather be outside – you need something quick! A meal that can be thrown together in 20 min or so and left to slow cook while the flavors develop and it get’s yummier!

This Sweet Potato and Turkey Chili is the answer! It can be made in a pot from start to finish, or started in a pan then transferred to a slow cooker, or, my preference – start to finish in the Instant Pot.

This is a complete meal in a bowl and my hubby and kids loved it! Nutrition details: packed with protein, fiber and vitamins. Gluten and dairy free as is. Vegan if made with chick peas in place of turkey and veggie broth. Can be topped with shredded cheese or served over spinach for extra veggies!

Sweet Potato and Turkey Chili

• 16 oz ground turkey (or beans for vegan)
• 1 T olive oil
• 1/2 c chopped onion
• 3 crushed cloves of garlic
• 14 oz canned tomatoes in juice
• 16+ oz broth
• 1t Trader Joe’s Chili Lime seasoning or 1/2 t chili powder
• 1/2 t cumin
• 1/4 t paprika
• 1 bay leaf
• 1 t salt (or more to taste)
• 1 medium sweet potato cut into 1/2″ dice

1. Heat 1/2 T of the olive oil in a pan/pot or Instant Pot on Saute at medium heat. Add the ground turkey and break apart while cooking thoroughly.
2. Remove the cooked turkey from the pan/pot. Add the other 1/2 T oil and the onions. Cook until translucent. Add the garlic. Cook 1 more minute. Stir in the tomatoes, 16 oz broth and spices.
3. Transfer to crock pot if slow cooking or leave in the instant pot.
4. Stir in the sweet potato. Slow cook for 4-6 hr on high – or until potato cooked through. In Instant Pot bring to a boil on HIGH saute setting, then cover and turn to HIGH slow cook 2 hours or until potatoes cooked through.
5. This chili can cook all day and be even yummier. It can be made ahead, frozen and reheated. Remove the bay leaf before serving.
6. Optional toppings – grated cheddar or feta cheese. You can serve in a bowl or over greens for even more VEGGIES!

It’s almost summer and there is an abundance of fresh veggies so why settle for the traditional green romaine salad. We all eat with our eyes first and this Broccoli Salad is full of color and crunch! Great to serve with grilled fish as we did, or take as a side to a picnic.

I mixed in broccoli, red cabbage, carrots and a little onion, white because I didn’t have red onion on hand. Get creative with what you have on hand. You could add in bell pepper, green cabbage or cauliflower.

Then I mixed in Craisins and pumpkin seeds, but you could use raisins, sun flower seeds, chia seeds, slivered almonds, fresh chopped grapes – get creative!

For dressing I mixed my homemade mayo, honey, apple cider vinegar, lemon juice, poppy seeds, salt and pepper. But you could also use a bottled slaw dressing.

Broccoli Salad

Feeds 6, generous servings. Prep < 10 min.

• 1 head (~2 lbs) chopped broccoli or prepared broccoli slaw
• 2 c red cabbage, thinly sliced
• 1 c carrots, julienned
• 1/2 c onion, fine dice
• Toppings: 1 c Craisins, 1 c toasted pumpkin seeds
• Dressing: 3/4 c homemade mayo, 2 T honey, 2 T apple cider vinegar, 1 t lemon juice, 1 T poppy seeds, salt and pepper to taste.

Toss everything together. Can be made a day in advance and refrigerated. Flavor will just get better! Refrigerate left overs up to 3 days.

I LOOOVE eggplant! I think part of the reason is that it absorbs the flavor of the olive oil I usually cook it with!

One of our favorites is this double-duty Eggplant Caponata – which can be served as is and/or pureed into Baba Ganoush! Dishes that can be served one way then turned into something else for a later meal save time and money.

Eggplant Caponata

• 2 large or 4 small eggplants, chopped into 1″ cubes
• 1 large onion
• 2 bell peppers, red/orange/yellow, seeded and chopped
• 2 c tomato, chopped (or 1 can of chopped tomato, drained)
• 3 T garlic, crushed
• 1 T dried parsley, or 2 T chopped fresh parsley
• 1/2 T dried basil
• 1/2 T dried oregano
• salt and pepper to taste
•  2 T olive oil

Preheat oven to 400 F. Toss all ingredients to evenly coat with olive oil and seasonings and spread in a roasting pan. Roast about 20 minutes or until edges are browned, stirring occasionally.

Serve warm as a side dish or chilled with crostini.

Baba Ganoush: you can toss the left over caponata into a food processor or blender and blend until smooth. If you want a creamier consistency you can add tahini paste. Serve as a dip or spread with grilled meats or vegetables, flat bread or on a sandwich.

Store in the refrigerator for up to 4 days. The baba ganoush may freeze.