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'Tis the Season for Healthy Holiday Cooking Tips!

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Healthy Holiday Cooking Tips                                                                         
Know your serving sizes.
Just because everything looks good, doesn’t mean you have to eat a ton of everything.  Look at each dinner as a whole and plan your serving choices accordingly.  If you are in charge of bringing one of the dishes to a gathering, keep in mind how much food you truly need to make.  If your cake should feed 10 people, no need to make a cake and a pie.  Use your extra time to add in beautiful embellishments instead and get a few extra complements!  
Look for nutritional opportunities.
Many foods we eat during the holidays are not all that bad!  Look for colorful and natural foods to help prevent disease and fuel your cells. For example, one baked sweet potato contains nearly 500 percent of the recommended daily amount of vitamin A and almost 50 percent of your vitamin C. “There’s an added benefit to obtaining these vitamins, minerals, and phytochemicals from a variety of foods, since they work synergistically to create positive health effects,” says Melissa Ohlson, R.D., a spokesperson for the Cleveland Clinic Heart Center.
Take strategic shortcuts if you have a larger group.
Remember to enjoy the holidays and if you need to feed a large group, find a way to see some time.  You can try one of two things: cheat and start with a store bought base like jazzing up a store-bought pound cake with a drizzle of homemade cranberry sauce.  Or, you can just go simple.  Remember how fabulous food tastes and stick to the basics:  try to steam some pre-cut veggies and add a simple holiday glaze like honey and fresh dill.
Keep your willpower strong.
In a study conducted at Pennsylvania State University in University Park, researchers found that dining in a group causes the average person to eat 44 percent more calories than he or she normally would eating alone. Mindful eating is key to maintaining your equilibrium. Make a conscious effort to balance your plate with plenty of fruits and veggies, and a healthy portion — about three to four ounces — of protein.
Don’t stress.
Myth holds that people put on five to seven pounds during the holidays. However, the average weight gain during the six-week span from Thanksgiving to New Year’s is just under one pound, according to a yearlong study of nearly 200 people published in The New England Journal of Medicine. Even though enjoying delicious holiday dishes might not increase your waistline by as much as you’d expect, calorie consciousness is still important. Take a second to look at every bite before you eat it. This psychological connection to your food will help you keep a mental checklist of how much you’re consuming.
Be thankful.
No matter how you celebrate, welcome guests and gather for a brief toast, blessing, or prayer before dining together.  Remember the reason for the Season!  
Enjoy these tips and join Dr. Bob Cummins and chiropractic office manager Anna Cummins Dec. 13th from 7-8pm for an in-house workshop to take these tips to the next level. Joining us will be a special presentation by Janet Vinson of Bordelon Insurance to share about what health insurance plan is right for you!  Head into the new year with less stress regarding your waistline and less stress around your pocket book.  You will be ready to succeed.
Anyone wishing more information may contact Dr. Cummins, whose office is located at 4122 Factoria Blvd. SE, Suite 202, Bellevue, WA (telephone 425-590-9158).