Eating healthy during the holidays can be challenging for all of us, but is especially important for Breast Investigators to help our bodies maintain and build our immune system, and provide nourishing cancer preventative and cancer fighting nutrition. You can do all this and actually have fun too (and have fun eating)!
Here are just a few tips, then one of my favorite recipes (to be followed by others on future blogs).
1. When attending a party, don't arrive ranvenous. Eat as you usually would (which is hopefully healthy!) before the party so you aren't setting yourself up to overeat.
2. Bring something that you like to eat and that you know is good for your body. Fresh fruit, raw veggies with a low fat dip, or a low fat dessert are good choices.
3. Drink a glass of water before leaving home. Frequently people feel hungrier when they are actually dehydrated, and it will help to decrease hunger sensations.
4. Eat high fluid foods first, such as salad and fresh fruits and vegetables, which are healthier and also fill you up faster than low fluid foods, such as cookies, which are higher in calories and fat.
5. If you love sweets, bring your own that are lower in fat and sugar, and that includes some healthy phytochemicals, such as one of my favorite recipes that is written below. (I will also add photos from a batch I made for Thanksgiving!)
Apricot Oatmeal Bars with low fat ice cream
Apricot Oatmeal Bars (adapted from Eating Well Magazine):
1 cup oatmeal
1 cup whole wheat flour, plus one tablespoon
2/3 cup packed brown sugar
1/4 teaspoon salt
1/4 teaspoon baking soda
1/4 teaspoon cinnamon
1/4 cup canola oil
1/4 cup cranberry juice
1 ten ounce jar apricot preserves (all fruit, no sugar added)
1 tablespoon melted butter
Preheat oven to 325 degrees. Lightly oil an 8 x 12 inch baking pan, or coat with nonstick cooking spray. In a large bowl, work together oats, 1 cup of the flour, brown sugar, salt, and baking soda with your fingertips (can be done with a spoon too!) until no lumps of brown sugar remain. Drizzle oil and fruit juice over the oats and mix in with your fingertips (or spoon!) until evenly moistened and crumbly. Set aside 1/2 cup of the mixture for the topping and press the remainder evenly in the bottom of the pan, using a piece of wax paper to keep the mixture from sticking to your hands and to spread evenly. Then spread the preserves evenly over the top of the oat mixture. Mix the remaining tablespoon of flour with cinnamon (add more flour if needed to make it crumbly). Then sprinkle this crumbly mixture on top of the preserves. Melt the butter and drizzle over the crumbles. Bake for 30-40 minutes, or until golden. Makes 15 bars.
202 calories per bar, 3 gm pro, 5 gm fat, 36 gm carbs, 55 mg sodium. Beneficial Phytochemicals: beta-carotene, ellegaic acid, lignans, phytates, beta-glucan (apricots, cranberry juice, whole wheat flour, oatmeal). Enjoy!
Let me know if you like it!