‘Tis the season to be grazing’…. Or, was that gaining… as in weight? Yes, sisters, we are entering the time of the year that is not only the season of family/thankfulness and love/goodwill, but the season of the ever expanding waistband.
It begins with Halloween and all of that wonderful left over Halloween candy that the cute little cherub trick-or-treaters failed to come pick up and ends with the New Year’s Resolution to never eat that much/gain that much again.
During this three month stretch, we are literally surrounded by food. With every extra holiday pound that we add to our bodies, we are putting one more pound of stress, one more pound of fat, one more dose of cholesterol, on our heart. So, as we approach the season of unending grazing, how do you protect your heart? What can you eat and still enjoy that won’t hurt your heart health? As it turns out, there are lots of healthy alternatives to the seasonal fare. Here are just a few ideas to help you make it through the upcoming grazing season.
Fruit is always a good option for a snack. Since the FDA recommends that you consume at least 5 servings of fruits and vegetables a day, you’ll be satisfying your sweet tooth and getting your daily recommended servings of fruits and veggies all at the same time.
Not all fruits are created equal. For example, fresh fruit is going to be much better for you than a canned fruit that has been packed in a heavy syrup that is loaded with sugar. Whenever possible, consume fresh fruit or dried fruit.
Need to take a platter to a holiday party? You can liven up your fruit with a healthy dipping sauce. Look for alternatives to regular fruit dips, such as a lowfat yogurt, to spice up your fruit tray. Another great alternative is to prepare a fruit dip of melted dark chocolate. Since dark chocolate is loaded with flavonoids, it’s beneficial to your heart health and makes a great fruit dip.
You can also use fruit as an alternative ingredient in salads. For example, consider leaving out the bacon bits and adding dried (or fresh) cranberries or raisins instead. You’ll like the results. Not only will it be tasty, but will be more heart healthy as well.
One of my personal favorites is to make my own personal fruit salad and top with a drop of lowfat yogurt and sprinkle with granola. What’s yours?
In the mood for ice cream? Now, we talking! I love ice cream! I never met one (except maybe banana) that I didn’t like. If you simply must have a frozen delight and nothing else will satisfy your taste buds, try making a fresh fruit sorbet. For example, you can take pure orange juice, add ice in the blender and then freeze for and ice cream substitute. Delicious!
I have a girlfriend who never feels full unless she has something “crunchy” to eat. If this is you, then adding nuts can really fit the bill. Sunflower seeds can be added to your salad instead of croutons to give it that extra “crunch” you need. Also, many nuts are known to be beneficial to heart health – macadamias, walnuts, pecans, and almonds to name a few. All can be added to salads instead of bacon or croutons with great results.
Nuts can be mixed with together for your own personal, heart healthy blend. Many different brands of nuts now sell a heart-healthy mix so check it out the next time you’re at the grocery store. You can also mix nuts with dried fruit for your personal trail mix. One personal blend that I like is to mix raisins with pecans. The raisins satisfy my sweet tooth while the pecans also seem to make me feel fuller as I eat.
Raw vegetables are always good for you and are generally great with a low-fat ranch as a dip. Not only will they satisfy your hunger but also help you meet your FDA recommended daily intake of fruits and veggies.
Have you ever tried homemade vegetable soup? If not, give it a try! It’s not only delicious but great for you and heart friendly as well.
Are you looking for a protein snack? Raw vegetables, when mixed with a low-fat peanut butter, are a great heart-healthy protein snack as well. Low-fat cheese and whole grain crackers or cottage cheese and fruit can also be a great protein snack.
Carbs…. I must have carbs! I know, sisters. Me too. Sometimes, I just have to have the “hard” stuff – the carbs. A great carb snack is air-popped popcorn. (No, not Kettle Corn or theater popcorn with 5 pounds of melted butter added – just plain popcorn.) Pretzels can also be a great carb snack and still be heart friendly. One thing to remember in seeking out carbs is to always go with whole-wheat flour, whole grains, brown rice, etc over granola bars, donuts, etc.
These are just a few ideas to help keep you on the right track as we gear up to the holidays. Do you have a favorite heart healthy snack or dish idea? If so, we’d love to hear how you manage the upcoming grazing season.
Until next time, here’s wishing you a healthy heart.
(Disclaimer: I am not a physician and nothing in this article should be construed as giving medical advice. As with any medical decision, please consult your physician.)
Note: For more information on heart health related issues, please visit other “A Woman’s Heart” articles by this author.
Sources:
Heart-Healthy Snacks, WomensForum.com, http://www.womensforum.com/index.php?option=com_content&view=article&id=726:heart-healthy-snacks&catid=53:holidays-parties&Itemid=83
Choosing Heart Healthy Snacks, HealthyEatingMadeEasy.com, http://www.healthy-eating-made-easy.com/heart-healthy-snacks.html
Thomassian, Melanie, 20 Heart Healthy Snacks for Any Occasion, 21 Jan 2009, MyHealthCentral.com, http://www.healthcentral.com/heart-disease/c/7291/56393/20-occasion
Heart-healthy diet: 7 steps to prevent heart disease, The Mayo Clinic, http://www.mayoclinic.com/health/heart-healthy-diet/NU00196