We're almost through the holidays, now, but there are still a few more chances to enjoy those once-a-year, traditional goodies that keep us connected to the friends and family we love.
But many people still just call those high-risk situations, because they threaten to undo a whole year's worth of healthy eating. If you're in that category, I'd like to offer one more approach to ending the old year healthy and happy. Let's just call it "how to have your cake and waistline, too."
I'm borrowing this approach from sports nutritionist Nancy Clark, whose own holiday strategy is calorie-based. She says she usually eats about 700 calories per meal, and lunch is usually two sandwiches. But during the holidays she plans treats into meals, instead of adding them on as extras. So she'll have one sandwich and 350 calories worth of Christmas cookies.
"Healthwise, yes, it's more fat and cholesterol," she says. "But I look at health in terms of participating in life, happiness and fun. And it's fun to enjoy holiday food. Besides, it's only two weeks.
Come Jan. 1," she continues, "everyone around this office is thrilled to have all the holiday food stop, so we can all go back to eating bran flakes and plain bagels again. But while the food is there, we enjoy eating it . . . instead of, not in addition to."
I think this plan would work particularly well if you could wrap those cookies and treats around a very high-nutrition, very low-calorie lunch. Then you could feel good about feeding your body as well as your holiday spirit. It would also help if that lunch were delicious, quick and easy. A tall order, but do-able.
Just whip up a pot of oyster stew. In 10 minutes you can make enough for four lunches . . . enough to get you through the end of the year!
Oyster stew is a warm, hearty, comforting food that packs amazing nutritional punch. A one-cup serving provides half your protein for the day, one-third of your calcium, and enough zinc to last you most of the winter. You get all that for just 174 calories and 5 grams of fat. Now that's true nutritional density.
(Just a word about zinc, an oft-ignored mineral critical for a strong immune system. Meat, liver, and eggs, foods most people are trying to eat less of, are the best dietary sources of zinc. Zinc from plant sources is less usable, and diets very high in fiber can further reduce zinc absorption. One serving of oysters contains five times the Recommended Dietary Allowance of zinc, offering a low fat way to improve zinc status quickly.)
For just 40 calories, you can power up your lunch even more. Add half a raw carrot, for 100 percent of your beta carotene for the day, and about a cup of sweet green pepper strips, for 100 percent of your vitamin C. A handful (about 20) of oyster crackers completes the meal.
The entire lunch (one cup of oyster stew, a handful of oyster crackers, half a raw carrot, and one cup of green peppers) totals 220 calories, 29 grams protein, 36 grams carbohydrate, 7 grams fat, 427 mg calcium, 487 mg sodium, and 74 mg zinc. That leaves plenty of room to enjoy some holiday treats.
Still, "A bit pricey," you might think. True, select oysters are running about $7 per pint, which sounds like a lot. But the entire lunch will cost you less than $3. When was the last time you escaped from Roy's, Mickey D's, or even the company cafeteria so cheaply?
Oyster Stew
1 pint select oysters, with liquid
12 ounces evaporated skim milk
2 cups skim milk
Per serving:
A pinch of celery salt
1 teaspoon butter or margarine
freshly ground black pepper
In a heavy sauce pan, heat oysters in their own liquid just until the edges begin to curl. Add skim milk and evaporated milk. Heat gently, just until hot, but not boiling. To serve immediately, top each portion with celery salt, freshly ground black pepper, and 1 teaspoon butter.
To save for lunch packing, chill the stew overnight. Reheat one portion and add toppings to carry in a thermos, or carry chilled stew with toppings in an insulated lunch bag, then warm by microwave at work. Makes 4 servings. Each serving 174 calories, 24 g protein, 16 g carbohydrate, 5 g fat, 427 mg calcium, 321 mg sodium, 74 mg zinc.