It’s the time of year when rich, heavy foods are everywhere you turn. Cookies and cakes, casseroles, and buffets filled with wonderful treats are the norm during the holiday season, and they can certainly derail any attempts you may make to maintain a healthy lifestyle during the winter months. There is good news, though. You don’t have to skip all of your favorite treats and winter comfort foods to keep the pounds at bay. Instead, lighten up your usual recipes so that you can still have your cakes and casseroles – and eat them, too.

Better-for-You Baked Goods

• For cookies, cut the butter or oil by half. (Make sure you’re starting from an original full-fat recipe.)
• Use an equal amount of applesauce in place of half the oil in most cake recipes.
• Use a baking-friendly artificial sweetener like Splenda in place of some or all of the sugar.
• Use skim or 1% milk instead of whole, or try fat-free buttermilk.
• Eliminate or halve the amount of nuts, chocolate chips or other calorie-raising additions.

*Note: You’ll want to experiment with these baking tips, as different recipes respond differently to substitutions and eliminations.

Healthier Main Dishes

• Increase the amount of vegetables and decrease the amount of meat in any casserole or pasta dish to raise the fiber content and lower the calories and fat.
• Use non-stick spray instead of oil when sautéing. If you need to use oil, a teaspoon is generally just enough.
• Experiment with spices and seasonings to give dishes more flavor without adding fat or calories.
• Use low-fat or fat-free versions of any dairy product. If you’re melting cheese, stick to low-fat versions, though. Fat-free cheese doesn’t melt as well.
• Bake, poach or broil your meat or fish instead of frying.

Armed with your favorite recipes and these tips, you should be able to weather the cold and get through the holidays without missing out on your favorite meals and holiday treats.

"Eat well. Live well. Be well."

It’s the holiday season, a time for joy, family and relaxation. Unfortunately, the holidays can also end up being full of stress, exhaustion and weight gain. So how’s a person supposed to avoid the negatives of the holiday season and enjoy the positives?

Exercise. That’s right. Exercise is an excellent way to ward off stress, improve sleep quality and keep the pounds from packing on. But I don’t have time to exercise, you say. Check out last week’s workout ideas and time won’t be an excuse anymore. No matter how busy you are, the truth is that exercise is important, and it will help you immensely during the holiday season. Use the tips below to make sure you fit exercise into your busy holiday schedule. It’s not as hard as you think, and the benefits you reap will be well worth the initial effort.

• Schedule an appointment with yourself for some workout time. As little as 10 minutes of moderate activity (i.e. a brisk walk, jumping jacks, vigorous weight training) can have a positive impact.
• Aim for a total of 30-45 minutes of exercise each day. If your schedule is packed with work, school recitals, shopping trips and baking marathons, try squeezing in 3 or 4 ten-minute sessions throughout your day. See Quick Workouts for ideas.
• Make errands into exercise. Headed to the mall for a few gifts? Take two or three brisk laps around the lower level before you stop by� any stores. Need some groceries? Park at the back of the lot and get in a few extra steps. Then take a quick� lap up and down every� aisle. (No browsing! Keep your eyes ahead to avoid impulse purchases.)
• Utilize your breaks. Climb the stairs during your lunch break. Do cruches during commercials. Wrap a few gifts and then do two sets of pushups before you go back to tying ribbons.

As you can see, there is always a way to fit activity into your day, even in the midst of the holiday rush. Take time for yourself, whether 10 minutes or 40, and you’ll find this holiday season is brighter than ever.

"Eat well. Live well. Be well."

You’re crunched for time but you know that you need to get some exercise–for the benefit of your body and your mind. So how’s a harried woman or a busy man supposed to find time for some physical activity? It may not be as difficult as you think. Research shows that as little as 30 minutes of moderate activity a day can improve health and have a postitive impact on your physical and mental well-being. And that 30 minutes doesn’t have to happen all at once. Three to four 10-minute sessions can do just as much for you as one 30-40 minute session can.Â

This time of year, finding 30 minutes of undedicated time may be difficult. But how about 10? Choose one of the 10-minute workouts below and squeeze it in between your trip to the dry cleaner and that holiday dinner party. Add one to your morning routine, right after you make your bed and just before you jump in the shower. Close your office door and do one during your lunch break.

• Commercial Circuits – During each commercial break, do 1 set (12-15 reps) each of pushups, crunches and squats without resting between exercises. If you’re not watching TV, do the circuit three times, performing each exercise for about 1 minute, resting for 30 seconds between circuits.
• Lunchtime (or Anytime) Laps – During any 10-minute break, briskly walk the halls or aisles, or the dog.
• Super Step-ups – Find a step or weight bench (knee height or lower) and do some step-ups. Step onto the step or bench with your right foot and push off to bring the left foot up onto the step. Step down with the right foot and then the left. Repeat beginning with the left foot and continue to alternate the starting foot for 4 or 5 minutes at a brisk pace. Rest for 1 minute and then continue for the rest of the 10 minute interval.
• Jolly Jumprope – One-foot, two-feet or fancy-feet. However you jump rope, you’ll burn lots of calories. Don’t have a jumprope? Use an imaginary one. Hold your hands in loose fists as if you were holding a rope, rotate your forearms and hop up and down.
• Dinnertime Dancing – While dinner is in the oven, turn on some fast-paced music and get your groove on. Dance around the living room with your kids or close your bedroom door and dance by yourself. Just move all your body parts and boogy!

Your 10-minute workouts don’t have to be limited to these. And any of these activities can be altered to fit in wherever and whenever you have time for them. Just remember, if you have 10 minutes you have time to exercise.

*Remember to consult your doctor before beginning any exercise program.

"Eat well. Live well. Be well."