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5 Squares Newsletter |
December 2008 |
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Quick Links
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Greetings,
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December is historically the time when
we all tend to stray from our healthy
eating habits. I have put together some
tips that may help you ease through this
joyous season without expanding your
waistline.
In the spirit of the season let's not
forget those who will go without, not
only during the holidays but also
year-round. Have you ever thought of
working at a food bank or donating food
for the needy? We have included a link
to access local food banks in your area
that desperately need your help.
Also, try our braised lamb stew recipe.
It is perfect for the cold months ahead.
For your New Year's resolutions, scroll
down for our special savings. Have a
wonderful year-end and holiday season.
Happy Eating!
Monica Lynn
Nutritional expert and Founder of
5
Squares
P.
S. Feel free to
email
me your feedback and questions.
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Nutrition:
Expert Eating Tips for the Holidays
Have you
thought about how you are going to deal with the whirlwind
of tasty temptations available during the holidays? |
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The fact is the holiday season is the ultimate test
for both the novice and expert healthy eater, where
there is no short supply of stress and emotions, not
to mention of course, the abundant opportunities to
overindulge at every festive gathering.
Here are some quick tips to help you to navigate the
season in a healthy way while still enjoying the
revelry. |
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Tip #1: Adjust your
attitude
If you have finally made some headway with your
weight loss, have finally started a more healthy eating
style, or if you have done none of these things and don't
want to make matters worse, consider maintaining your weight
as your goal. Instead of actively trying to lose weight
during this very challenging time of year, think
"moderation, moderation, moderation." Try to abstain from
the "problem" foods most of the time. "Most of the time" is
better than "none of the time."
Tip #2: Never arrive hungry or skip a meal
You know what foods you need to stay away from. Well,
those foods are a lot harder to resist when you're starving
and your blood sugar is in the pits. An ounce of prevention
goes a long way here. A glass of tomato juice, fresh veggies
and hummus, or a rice cake with some peanut butter will keep
your appetite at bay. Try any of them an hour or so before
the big holiday dinner and watch your willpower soar while
your waistline stays in place. Skipping a meal in order to
"save up" for the big celebration will slow down your
metabolism, so keep yourself fueled.
Tip #3: Go to the buffet line with a small plate
A full salad plate looks like a lot of food and
psychologically "feels" the same way. You can always go back
for seconds, or even thirds; and all of this slows down the
eating process, giving you more time to feel full. And more
often than not, the larger portions of food you would have
eaten if they had been on your plate will wind up staying on
the buffet table.
Tip #4: Limit alcohol
As you know alcohol is loaded with empty calories so
limiting your alcohol intake is an easy way to keep the
calories down. Abstain when you can, limit when you can't.
Consider skipping a dessert if you choose a glass of wine.
You really have to pick your poison and adjust accordingly.
Tip #5: Be sure it's not thirst
Many times when we crave food, it's not really hunger
that's driving the urge, it's mild dehydration. So drink
tons of
water. A slice of orange, lemon or lime will flavor the
water and cut your cravings; flavored non-caloric seltzers
accomplish the same thing.
Tip #6: Plan a strategy
During the holidays, try to plan around where you're
going, what temptations are likely to arise and how you're
going to deal with them. Decide in advance what you're going
to allow yourself, but prepare for it so you don't go
overboard. Don't be afraid to taste things without finishing
them. Also, try some of these tricks:
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Eat slowly whenever possible to give your brain time
to register your level of fullness.
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Begin each meal with a salad to fill up with healthy
fiber.
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Replace sweet with spicy to diminish your sweet
craving.
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Divide each of your meals in to thirds: 1/3 protein,
1/3 vegetable, and 1/3 starchy carb and/or dessert
to keep the unhealthy eating to a minimum.
Tip #7: Exercise even a
little every day
When you are loading your calendar with each event's
date, time and place, stop and think how you will fit in
some form of exercise that day. Even a little daily exercise
will help you to deal with the stress of the holidays,
maintain your metabolism and shrink calories.
Be comforted to know that even a few slips will not
ruin your next visit to the scale. Throwing in the
healthy-eating towel because of a few indulgences will only
make things more difficult later. Don't wait until New
Year's to get really serious about your weight and health.
If you do slip one night, start eating healthy again the
next day.
Focusing on the holiday's unique opportunities to spend
extra time with your friends and family instead of clinging
to the buffet table can help you to enjoy the merriment and
resist temptations. If you have any questions, please
email
us.
You can also visit our
archive page for past newsletter nutrition articles.
The health
information provided here is for informational purposes only
and is not intended to substitute for seeking professional
medical care. |
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Feeding America & Your Local Food Bank |
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Did you know that 1 in 8 Americans are at risk for hunger?
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The charitable organization Feeding America highlights the
importance of mindfulness in regards to food. Many people
will not have the luxury of food-laden festivities this
holiday, much less good nutritional meals, but you can help.
Feeding America, formerly called America's Second Harvest,
is the nations leading domestic hunger-relief charity.
Through a network of over 200 food banks serving all 50
states, Feeding America provides food assistance to more
than 25 million low-income people (including 9 million
children and 3 million seniors) facing hunger in the United
States.
If you would like to help, you can
donate
to Feeding America directly or
find your local food bank to find out how you can best
support the fight against hunger in your area. Visit
www.FeedingAmerica.org for further information.
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You
can also visit our archive page
for past newsletter articles on resources. |
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Recipe: Braised Lamb Stew |
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Comfort food that is healthy and delicious. You will
savor this
perfect winter stew all season long.
We have conveniently created this recipe for a large
family dinner.
It is great served over brown rice.
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Ingredients
8 garlic clove
1 (1 1/2-inch) piece peeled fresh ginger
4 tablespoons olive oil
3 pounds boneless lamb shoulder, trimmed and cut
into 1 1/2-inch pieces
1 (3-inch) cinnamon stick
7 whole cloves
1 bay leaf
3 onions, finely chopped
1 tablespoon ground cumin
1 tablespoon ground coriander seeds
1/4 teaspoon cayenne
1 cup chopped drained canned tomatoes
1 teaspoon salt
Freshly ground black pepper
1 1/4 pounds fresh spinach, coarse stems discarded
and the leaves washed well and drained
1 teaspoon fresh lemon juice
1 tablespoon pine nuts, toasted lightly
Preparations
1. Preheat oven to 350 degrees F.
2. In a blender puree garlic and gingerroot with
1/3-cup water.
3. In a heavy kettle heat 3 tablespoons of the oil
over moderately high heat until it is hot but not
smoking. In the kettle brown the lamb, patted dry,
in batches, transferring it as it is browned with
tongs to a bowl.
4. To the skillet add the remaining oil, heat it
until it is hot but not smoking. In the skillet fry
the cinnamon stick, the cloves and the bay leaf,
stirring, for 30 seconds, or until the cloves are
puffed slightly.
5. Add the onions and cook the mixture over moderate
heat, stirring occasionally, until the onions are
golden. Add garlic puree and cook the mixture,
stirring, for 2 minutes, or until the liquid is
evaporated.
6. Add cumin, coriander, and cayenne and cook the
mixture, stirring for 1 minute. Add the tomatoes,
simmer the mixture, stirring for 1 minute, and add
lamb, salt, and enough water to come halfway up the
meat. Bring the mixture to a boil and braise it,
covered, until lamb is tender, about 1 to 1 ¼
hours.
7. Remove cinnamon stick, cloves, and bay leaf.
8. In a large saucepan bring 1-inch water to a boil,
add the spinach, and steam it, covered, for 2
minutes, or until it is wilted.
9. Drain the spinach in a colander.
10. Spoon off any excess fat from the lamb mixture
and season with lemon juice, salt, and pepper, to
taste.
11. Distribute the spinach over the stew and stir it
in gently.
12. Transfer the stew to a heated serving dish and
sprinkle it with pine nuts.
Serves 10 |
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You
can also visit our
archive page for past newsletter recipes. |
SAVE
SAVE
SAVE
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Thinking about your New Year's resolution already?
Call us between now and December 31st to set up your new
year's deliveries and receive 10% off of your entire
first order.
The more days you order, the more you save. You can
prepay for up to 90 days with this promotion for a
savings of almost $400. New Year's is our biggest
celebration of the year and we are excited to welcome
everyone back! This offer cannot be combined with any
other and expires December 31, 2008. Mention this
newsletter when you call.
Call or
email us to get
started now.
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Offer Expires: December 31st, 2008
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Email us:
Info@5Squares.com
Call us toll-free:
1.866.5.WE.COOK (1.866.593.2665)
Visit us:
www.5Squares.com
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