Monday, December 26, 2011

Its That Time of Year: How to Make a SMART New Year's Resolution


Its that time of year once again...time to make a New Year's Resolution!  But what should you resolve to do this year?  Lose weight, eat better, exercise...blah, blah, blah.  You make the same resolutions every year and by the end of January, it has all gone out the window already.  How can you make a genuine resolution and keep it up?  Is it even possible?  Of course!

Be Specific!   
Don't generalize!  Give yourself a specific goal to attain for the new year.  Instead of making your resolution to "eat better", give yourself guidelines such as "half of my plate will be either fruits or veggies for dinner every night" or "each month I will try a new vegetable recipe".  Having a more specific goal in mind will keep you on track and make it easier to attain in the long term.

Can you Measure it?
Don't just make a resolution to "lose weight."  Make your resolution something that you can actually measure throughout the year so you can see the success as it happens.  Make a vow to try and lose 4 pounds each month and make sure to reward yourself as you see the results.  Giving yourself a measurable resolution will help to motivate you throughout the year. 

Is it Achievable?
Can you even do it?  So many of us make resolutions that even Santa himself couldn't do.  If your resolution is to lose 100 lbs in the new year, chances are you won't achieve that obstacle.  Set yourself up to succeed!  This way, as you start seeing and feeling the results of the changes, the better you will feel about yourself.  Once that resolution is achieved, you will feel that great sense of accomplishment.  Give yourself that warm fuzzy feeling!

Make it Realistic.
Don't be too hard on yourself, your only human!  Making an unrealistic and out-of-reach resolution will only cause stress and disappointment when you cannot achieve it.  Understand your limitations and plan accordingly.  If your career does not allow you to be able to leave during the work day, don't make your goal to work out three times per day at the gym, you are setting yourself up for failure to begin with.  Make your goal small at the get-go and allow yourself to be able to build upon it as you feel you can.  Start out with running around the block every morning before work and by the time summer rolls around you may be running 3 miles every morning!

Give it a Time line!
Boundaries are your friend!  If the resolution doesn't have an endpoint, there's no way to really measure or account for the change.  Instead of saying "I will write and publish a review article for the Journal of the American Dietetic Association" you could say "By May I will have all the research done for a review article for the Journal of the American Dietetic Association, and the first draft will be written by December".  This way, you have a deadline to keep you honest.

Keeping these guidelines in mind will help you make and keep a SMART New Year's Resolution.  Keep in mind that if you really want this change to stay with you throughout the year, it also needs to be relevant to you and important.  Make this a lifestyle change and you will see results immediately.  Stay healthy!

Monday, December 19, 2011

What Came First - Christmas or the Eggnog?


We all know this time of year is associated with many interesting holiday traditions, whether it be food, drink, or decorations.  During December many of us enjoy hot apple cider, hot cocoa, and of course, eggnog!  But what really is eggnog and why do we drink it around this time of year?

What is Eggnog?
Eggnog is a sweetened, dairy-based beverage, traditionally made with milk, and/or cream, sugar, beaten eggs (hello salmonella!), and liquor.  Usually the liquor used in eggnog is either brandy, rum or whiskey.  The finished serving is usually topped with a sprinkling of ground cinnamon and/or nutmeg.

The History of Eggnog
The actual origins and ingredients that were used to make the first eggnog drink are still debated.

One story claims that Eggnog may have originated in East Anglia, England; or it may have simply developed from posset, a medieval European beverage made with hot milk.  The "nog" part of its name may stem from the word "noggin", a Middle English term used to describe a small, carved wooden mug used to serve alcohol.  However, the British drink was also called an Egg Flip (from the practice of "flipping" (rapidly pouring) the mixture between two pitchers to mix it).

Another story is that the term derived from "egg and grog", a common Colonial term used for the drink made with rum. Eventually that term was shortened to "egg'n'grog", then "eggnog".

In Britain, the drink was popular mainly among the aristocracy; dairy products and eggs were rarely consumed by the lower classes due to their high cost and the lack of refrigeration.  Those who could get milk and eggs mixed it with brandy, Madeira or sherry to make a drink similar to modern alcoholic egg nog.

The drink crossed the Atlantic to the English colonies during the 18th century. Since brandy and wine were heavily taxed, rum from the Triangular Trade with the Caribbean was a cost-effective substitute.  The inexpensive liquor, coupled with plentiful farm and dairy products, helped the drink become very popular in America.  When the supply of rum to the newly-founded United States was reduced as a consequence of the American Revolutionary War, Americans turned to domestic whiskey, and eventually bourbon in particular, as a substitute.

Why Eggnog for Christmas?  The Story Goes a Little Like This...
Christmas of 1826 was snowy, cold and lonely for the cadets of West Point. Though called "men" they were really teenage boys - some as young as 17 - and they wanted to celebrate Christmas. Young Jefferson Davis, future president of the Confederate States of America, was amongst them.

But West Point then, as it is now, was a house of order and discipline. The military academy was under the strictest orders of sobriety that Christmas season. And being young men some took it upon themselves to challenge those orders in the name of holiday celebration. They organized and they partied.

During excused absences the men of West Point would visit area taverns and drink grog - a mix of alcoholic spirits and spices whose many differing recipes came over from the Old World of England in those post-revolutionary times. But for their clandestine Christmas celebration of 1826 they sought to make eggnog - a creamy mixture of typical grog ingredients combined with milk, cream and eggs. Military tradition had passed down rumors of a fancy for the drink from George Washington himself, whose stiff recipe challenged even the heartiest drinker. It was the seasonal tradition of Christmas in colonial America and for these boys it was a sentimental taste of home.

Carefully they planned their party. The ingredients were brought in under cover of darkness, at varying times and by the hands of several individuals. On Christmas Eve they posted guards to look out for watchful superior officers, blackened their windows and began mixing their eggnog. Their party proceeded unnoticed until 4:30 in the morning when the effects of their celebration started to take effect rather noisily. By that point keeping the officers from noticing was impossible. What ensued thereafter has come to be known in legend as the Eggnog Riot. One cadet ended up facing murder charges by the time it was said and done. Six others resigned and 19 others were court martialed. And many, including Jefferson Davis, received the punishment of being confined to quarters for more than a month.

But many, even some of those expelled from the academy, expressed no regret for their involvement in the event. It was after all Christmas. And it was, after all, only eggnog.

Eggnog was one of the most common holiday traditions of Colonial America. Before there were Christmas trees, before there was Santa Claus, and long before there was ever a national holiday called Christmas there was the annual tradition of eggnog. 

George Washington's Eggnog
He was famous, especially after the Revolutionary War, for holding festive Christmas gatherings featuring his unique brand of eggnog.

2 cups brandy
1 cup rye whiskey
1 cup dark Jamaica rum
1/2 cup cream sherry
8 extra large eggs OR 10 large eggs
3/4 cup sugar
1 quart milk
1 quart heavy cream
1 teaspoon fresh ground nutmeg
1 cinnamon stick

1.) Mix liquors first in a separate container. Separate yolks and whites into two large mixing bowls. Blanchir egg yolks (beat adding in sugar until the mixture turns a light yellow). Add liquor slowly to egg yolk mixture, continuing to beat (mixture will turn brown) until well incorporated. Add milk and cream simultaneously, slowly beating the mixture. Set aside.

2.) Beat whites of eggs until stiff and fold slowly into the alcohol mixture. Add nutmeg and cinnamon stick, and stir well to incorporate. Cover mixture in an airtight container.

3.) Allow egg nog to cure undisturbed for several days (4-7) in the coldest part of the refrigerator, or outside in a very cold (below 40 degrees) place. The mixture will separate as it cures. Before serving cold, re-incorporate the mixture and enjoy! 

Eggnog - A Lighter Version
Try this sophisticated and safe low-fat version of the classic eggnog, with half the calories!

6 cups milk (1%)
1/8 teaspoon freshly grated nutmeg
2 large eggs
2/3 cup sugar
2 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 cup brandy, bourbon or rum
2 teaspoons vanilla extract
1/4 cup light whipping cream

1.) Bring milk and nutmeg to a simmer in a heavy medium saucepan over low heat, stirring occasionally.

2.) Whisk eggs, sugar, flour and salt in a large bowl until smooth. Whisking constantly, gradually add hot milk; return mixture to saucepan.

3.) Cook the eggnog over very low heat, stirring constantly, until thick enough to coat the back of the spoon, 10 to 15 minutes. (Temperature must reach 160°F; do not let eggnog come to a simmer.) Remove from the heat and pour through a fine-meshed sieve into a bowl.

4.) Whisk in brandy (or bourbon or rum) and vanilla. Place a piece of plastic wrap directly on the surface of the eggnog and refrigerate until chilled, for at least 8 hours or overnight.

5.) Just before serving, add cream to eggnog. Ladle into cups and serve garnished with more grated nutmeg. 

Calories: 142 kcal
Fat: 4g

Traditional Eggnog:
Calories: 300 kcal
Fat: 20g   

Sunday, December 11, 2011

Skinny Seasonal Spirits

'Tis the season...to consume that booze!  This time of year there are plenty of Christmas and New Years parties to attend and all of them include copious amounts of alcohol to drink.  But as we all know, alcohol is not calorie-free and consuming 2, 3, 4, or maybe 5 drinks per night can start to add up. 

Pomegranate Champagne Punch
Pump some antioxidants into your punch with this refreshing, fizzy drink.

2 cups champagne
1 cup pomegranate juice
1 cup seltzer
1/2 cup citrus vodka
Lemon twists, for garnish

Combine champagne, pomegranate juice, seltzer and vodka in a large bowl or pitcher. Serve over ice with a twist of lemon.

Serving Size: 3/4 cup
Calories: 128 kcal
Carbohydrates: 7g
Sodium:  5mg

Whispering Wreath
This warm mixture is a distinctive twist on the classic hot buttered rum.

1 cup sugar
1/4 cup fresh mint leaves, plus 10 for garnish
1/4 cup fresh sage leaves
4 cups water
10 dashes bitters
12 ounces dark rum (1 1/2 cups)
2 tablespoons butter

1.)  Using a muddler or large wooden spoon, mash sugar and herbs together in a large saucepan until the herbs are bruised and fragrant.
2.)  Add water and bitters; bring to a simmer over medium-high heat, stirring often, about 5 minutes. Stir in rum and cook for 1 minute. Add butter and cook, stirring, until it melts.
3.)  Strain the mixture into a pitcher. Let stand for about 10 minutes to mellow the flavors. Serve in cordial glasses or other small heat-safe glasses, garnishing each drink with a mint leaf.

Serving Size: 1/2 cup
Calories: 178 kcal
Carbohydrates: 20g
Sodium: 4mg

Pear-Ginger Shooters
Fresh ginger and fragrant cinnamon infuse this chilled pear soup. Serve it in large shot glasses.  Guests can add a splash of vodka as they take one.

4 ripe pears, peeled and quartered
1 cup apple cider
1 cup dry white wine
1-2 tablespoons minced fresh ginger, or ginger juice
1 tablespoon lemon juice
1 4-inch cinnamon stick
1/4 teaspoon salt
1 1/2 tablespoons honey

1.)  Stir pears, cider, wine, ginger (or ginger juice) to taste, lemon juice, cinnamon stick and salt in a large saucepan; bring to a simmer over medium-high heat. Cover, reduce heat, and gently simmer until the pears are very tender, about 20 minutes.
2.)  Discard the cinnamon stick. Pour the soup into a large blender or food processor; add honey. Blend or process until smooth. (Use caution when pureeing hot liquids.) Pour into a large bowl, cover and refrigerate until cold, at least 4 hours. Pour into small glasses to serve.

Serving Size: 1/3 cup
Calories: 67 kcal
Carbohydrates: 14g
Sodium: 50mg

Monkeylada
If you like piña coladas, try this lower-calorie version using ripe bananas blended with fresh pineapple and coconut milk. Serve it in festive tropical-drink glasses.

2 very ripe bananas
1 cup diced fresh pineapple, plus 4 wedges for garnish
1 cup pineapple juice
1/2 cup lite coconut milk
3 cups ice cubes
6 ounces (3/4 cup) light rum

Puree bananas, diced pineapple, pineapple juice, coconut milk and ice in a blender. Stir in rum. Divide among 4 glasses. Garnish with pineapple wedges.

Serving Size: 1/2 cup
Calories: 228 kcal
Carbohydrates: 28g
Sodium:  12 mg

Very Merry Punch
There was a time when every household had its own recipe for spiced hot-wine punch. Folks would roam from house to house testing each one. With the blend of flavors in this punch, revelers might never move on to other houses on the block.

1 1/2 cups water
1 cup packed light brown sugar
2 750-ml bottles hearty red wine, preferably Cabernet Sauvignon
1 apple, sliced
1 orange, halved and sliced
1 cup pineapple chunks, fresh or canned
4 whole star anise
1/2 cup orange curaçao

1.)  Place water and brown sugar in a Dutch oven. Cook over medium-high heat, stirring often, until the sugar has dissolved, about 2 minutes.
2.)  Add wine, apple, orange, pineapple and star anise. Reduce the heat to medium and cook for 10 minutes.
3.)  Stir in orange curaçao and cook for 5 minutes more. Discard star anise. Serve the punch in heat-safe wineglasses or coffee cups, spooning a little fruit into each glass.

Serving Size: 3/4 cup
Calories: 199 kcal
Carbohyrdates: 27g
Sodium:  11mg

Spiced Hot Cider
Try this classic holiday drink, without the guilt!


4 cups apple cider
1 cinnamon stick
5 whole cloves
1/2 cup applejack, (apple brandy)
2 tablespoons cinnamon schnapps
Cinnamon sticks, for garnish

Bring apple cider, cinnamon stick and cloves to a boil. Reduce heat and simmer for 5 minutes. Add applejack and schnapps. Garnish with a cinnamon stick and serve hot.

Serving Size: 3/4 cup
Calories: 143 kcal
Carbohydrates: 23g
Sodium: 0mg

This year, don't feel quite so guilty when you grab for those cocktails at your Holiday parties.  You can have a great time without having to worry about what its doing to your waistline!  Enjoy them all in moderation.

Monday, December 5, 2011

'Tis the Season...To be Stressed!!


This time of year, there's always one more thing that needs to get done in a day that doesn't have enough hours to begin with.  Getting all that extra work done in the office, that Christmas party your spouse volunteered you to host, all the extra practices your kids have for sports, the mounting pile of laundry in the corner of the laundry room, sending out Christmas cards...should I go on?  But what about finding time to breathe and de-stress?  When does that fit in to your busy schedule?

Stress Can Be Both Mental and Physical
Physical stress can result from not enough sleep, too much to do, a poor diet, or effects from an illness.  Mental stress can result from worrying about money, a loved one's illness, or experiencing an extremely emotional event, such as being fired from your workplace.  

Quite a bit of our stress comes from less dramatic, everyday activities.  Obligations and pressures which are both physical and mental are not always obvious to us.  In response to these daily pressures, our body has automatic reactions including increased heart rate, blood pressure, respiration, metabolism, and blood flow to the muscles.  These reactions are intended to help your body react quickly and effectively to a high-pressure situation.

However, when you are constantly reacting to stressful situations without making adjustments to counter the effects, you will feel stress which can threaten your health and well-being.  It is essential to understand that external events, no matter how you perceive those events, may cause stress. Stress often accompanies the feeling of “being out of control.”

Coping with Stress During the Holidays
Before you end up hitting that panic button and going over the edge this holiday season, here are some ways to keep that stress in check a little better:
  • Keep expectations for the holiday season manageable. Try to set smart, realistic goals for yourself. Pace yourself. Organize your time. Make a list and prioritize the important activities.
  • Be realistic about what you can and cannot do. Don’t put the entire focus on just one day (i.e., Christmas Eve Day). Remember that it’s a season of holiday sentiment, and activities can be spread out to lessen stress and increase enjoyment.
  • Remember the holiday season does not banish reasons for feeling sad or lonely; there is room for these feelings to be present, even if the person chooses not to express them.  Even if you choose not to express them, acknowledge they are there and you feel this way.  Don't push them down and ignore them.
  • Get enough sleep!  I know this sounds like an impossible task, especially around the holiday season, but sleep is essential for your body to handle any negative stressors that come your way.  Plan your sleep schedule right into your day!
  • Spend at least 5 minutes per day dedicated to "you time".  Sit in your favorite comfy chair, or maybe in your favorite spot in the house.  Close you eyes and focus on your breathing.  Maybe light a couple of candles or recite a favorite quote.
  • Take a walk!  Walking can change body chemistry in a way that calms the nervous system and reduces stress levels. Aerobic exercise is especially good for producing endorphins in the body - which are natural soothing hormones released during sustained exercise.
  •  Make yourself some chamomile tea.  Chamomile has been proven to have nerve-soothing properties, which help relieve anxiety and stress. 
    We all experience a certain amount of stress during the holiday season, some more than others.  The better we are able to deal with stressors in our lives, the more we will be able to enjoy ourselves and the more others will enjoy us as well, especially around the Holidays.   Keep that positive attitude and you can get through it!!