Putting Your Heart (Health) into the Holidays

For many people, the holiday season is the most wonderful time of the year. It’s good for the heart and soul to spend time with friends and family. And, while enjoying favorite foods is often part of the festivities, it's a good idea to be mindful about making healthy choices and maintaining balance.

Whether you’re preparing the feast or attending a holiday gathering as a guest, follow the tips below to help you eat, drink and be joyful without putting stress on your heart. And be sure to scroll down to find ways to save money on meals during the holiday season.

It's all about moderation

“The best way to live a heart-healthy lifestyle throughout the year — and during the holidays — is through healthy eating and exercising,” says James Smith, MD, BJC Medical Group cardiologist.

When it comes to diet, he recommends watching portion sizes and total calories when you indulge in your favorite holiday treats, and going easy on alcohol. “During this holiday season, try to avoid overindulging in snacks that appear at your office and eating too much from the buffets at holiday parties," he says. “It's really about balance and moderation."

Speaking of moderation, he notes that it's also important to be cautious about excess consumption of alcohol during the holidays, which can lead to cardiac rhythm problems, such as atrial fibrillation.

In terms of exercise, Dr. Smith recommends regularly participating in an aerobic activity that raises the heart rate for a sustained period of time. "This would include activities such as brisk walking, jogging, bicycling or swimming," he says.

And, at this time of year, why not try ice-skating, a touch football game with the family or an impromptu dance party at home?

Dr. Smith also notes that having a check-up and addressing any risk factors are keys to overall heart health. “The most important thing to do to lower one’s risk of heart disease would be to get checked by your primary care physician or cardiologist to assess lipids, blood pressure and other risk factors to see if there are any underlying risks,” Dr. Smith says.

“In truth, a heart-healthy lifestyle should be something to strive for all the time, which means exercising on a daily basis and striving to eat healthy every day,” he adds.

'Lighten up' your holiday table

In addition to experiencing calorie overload during the holidays, it can be hard to maintain the quality of our diet, says Missouri Baptist Medical Center dietitian nutritionist Sherri Hoyt, RDN, LD.

"Too much added sugar, salt, saturated fat and alcohol can leave you feeling sluggish and missing out on important nutrients," Hoyt says. "Plan simple substitutes in cooking so the holiday foods you indulge in are a little more healthful."

She offers the following tips to lighten up traditional holiday favorites:

Dressing — Use whole grain bread and less of it (or whole grains such as barley and wild rice), then add extra onion and celery. Sauté them in olive oil instead of butter and add extra moisture with reduced-sodium broth. Add a sprinkle of dried fruits and toasted nuts for a burst of flavor, texture and nutrition.

Vegetables — In your holiday cooking in general, double the amount of vegetables called for in recipes to add nutrients you may be missing. (You'll also save money, since vegetables are less expensive than meat.)

So, stir more green beans into that famous casserole or, when planning your holiday menu, simply trade a starchy side dish for a new veggie. Make that new roasted Brussels sprouts recipe you’ve wanted to try. And remember that frozen veggies are a nutritious and inexpensive option.

Mashed potatoes — Start with Yukon gold potatoes because they have a natural buttery flavor. Cook them with a few cloves of garlic for a layer of flavor. Then skip the cream and butter but keep them light and fluffy by mashing in buttermilk or plain, fat-free Greek yogurt (the yogurt will add flavor similar to sour cream).

Pumpkin pie — Keep your pumpkin pie on the light side by making it with evaporated skim milk, less sugar and an extra sprinkle of spice for fewer calories and more flavor. And, if you’re one of the many who eat pumpkin pie just for the filling, consider skipping the crust completely — you’ll save more than 100 calories per slice (or just use pressed graham cracker crumbs as your crust).

Eggnog – Lighten yours by starting with low-fat eggnog, then go 50/50 (50% low-fat eggnog plus 50% unsweetened almond milk). Sprinkle with grated nutmeg for a holiday treat that’s still creamy and decadent.

Dips – In favorite recipes, try lighter versions of mayo made with olive oil, substitute plain fat-free Greek yogurt for sour cream and then control calories: Dip two veggies for every one chip/cracker/starchy dipper. Think: veggie-veggie-chip.

Veggie tray — Dress your holiday tray with unexpected selections like red and green bell pepper strips, sugar snap peas, jicama or slightly steamed asparagus spears — beyond the usual carrot and celery sticks.

Herbs and spices — Use herbs and spices for great flavor and good health. They’re a concentrated source of antioxidants and can help reduce or replace salt in favorite dishes.

For example, flavor sweet potatoes with nutmeg or allspice, stir oregano into pasta sauce, add a pinch of red pepper to salad dressing for an unexpected kick, top avocado toast with dill, use “everything bagel seasoning” to top salmon before baking or sprinkle onto a green salad for satisfying crunch, mix smoked paprika with olive oil and toss with cooked new potatoes, add pumpkin pie spice to coffee grounds before brewing or stir into peanut, almond or sunflower-seed butters.

Plan ahead — and you’ll dish up better nutrition for less cost

Planning is the key to less stress over the holidays and helps you keep tabs on your food budget. Last-minute grocery runs are expensive, and drive-through or take-out meals can take a toll on your health goals.

The calendar fills up quickly over the holidays. Start filling your pantry, refrigerator and freezer with everything you need to pull together a healthy meal in a flash.

Keep these low-cost, nutrient-filled staples on hand:

Low-sodium canned tomatoes – Use as a foundation for quick salsa, add to sauteed frozen spinach and garlic, use as a base for soup or stretch jarred pasta sauce.

Toss pouched tuna or salmon with cooked pasta, fresh tomatoes, garlic and a drizzle of balsamic vinaigrette for an entrée-style pasta salad.

Cook whole grains, brown rice or quinoa in large batches, cool, then package in small zip top bags, flattened in the freezer. These can be used as a foundation for a "power bowl" meal, quick side or bed for roasted veggies or stir-fry.

Make mealtime a cinch when you cook once to eat twice during the busy holiday season.

1. Grill chicken breasts for tonight and turn the leftovers into chicken salad for tomorrow.
2. Roast extra veggies. Serve half as tonight’s side dish and puree the rest into a simple soup for later.
3. Combine cooked brown rice and ground turkey breast. Use half for filling red bell peppers and season the rest for taco salad.

Other tips to reduce food costs:

Instead of hosting the holiday dinner, gather family and friends for a leisurely brunch.

Brunch foods are often less expensive. Host the event as a potluck to offset meal costs, too. And potluck means less work for you and more time to enjoy family and friends.

• Include a build-your-own overnight oats bar with fun stir-ins and toppings. For example, stir in cocoa powder and top with diced banana and walnuts; stir in pie spice and top with diced apple and pecans; or stir in peanut butter and top with diced strawberries. Or make baked oatmeal.
• Serve mini egg frittatas with a variety of colorful veggie combos, such as bell peppers, mushrooms, spinach, shredded carrot, zucchini and broccoli. Eggs are a relatively inexpensive protein.
• Make fruit salad using less expensive canned (packed in water or juice) and seasonal fruits like apples, pears, grapes and tangerines; pineapple, kiwi and bananas are year-round staples.
• Serve the fixings for breakfast burritos. Include whole-grain or corn tortillas, scrambled eggs, black or pinto beans, tomatoes, roasted sweet potato cubes, avocado, light cheese, salsa and plain, fat-free Greek yogurt in place of traditional sour cream.
• Keep a lid on cost and nutrition high on the list when you bake from scratch. Try using whole-wheat pastry flour for part of traditional flour, add fruit for sweetness and stir in nuts for muffins and quick breads. Offer defrosted frozen fruit with a drizzle of maple syrup to top pancakes and waffles.

Check out canned beans. They are convenient and pack inexpensive plant-based protein plus heart-healthy fiber and potassium. However, like other canned foods, they can pack a sodium punch. Minimize sodium with “no-salt-added” or “less-sodium” varieties. Rinsing and draining canned beans reduces their sodium by 40%, too. Here's how to dress up beans for the holidays:

• Stretch and embellish ready-made fresh salsa (fresh salsa in the refrigerated section of the produce aisle tastes fresher than jarred varieties off the shelf) with black beans, mandarin oranges and diced avocado.
• Roast chickpeas for a tasty, crunchy party appetizer — season with smoked paprika and cumin or cinnamon and a dusting of sugar.
• Build a charcuterie board around a trio of homemade white bean hummus — stir in roasted tomatoes and basil, canned pumpkin and a drizzle of maple syrup, or minced garlic and grated parmesan cheese. Make it festive by topping each hummus variety with a drizzle of olive oil, a sprinkle of dried herbs or spices, chopped nuts or crumbled cheese. Serve with a variety of veggies, whole-grain crackers or pita.
• Don’t overlook the potential of leftovers.
• Throwing away leftovers or letting them hang out too long adds up to lost food dollars. Plan how you will use leftovers in advance.
• Immediately freeze extra turkey and ham — which is perfect for soups, casseroles and hot sandwiches later in the season. Make turkey salad or add ham to omelets.
• Turn leftover cranberry sauce into a tasty salad dressing with the addition of olive oil and cider vinegar, use as a topping for pancakes or add to a morning smoothie to add seasonal flavor.
• Puree leftover roasted vegetables with low-sodium broth, milk and seasonings for a tasty soup. Thin leftover mashed potatoes with broth to make a hearty potato soup.
• Toss leftover rolls into the food processor to make fresh bread crumbs and freeze.
• Go non-traditional this year. If the cost of turkey is more than you'd like to spend, make lasagna, build your own pizza or serve up a series of soups — try chicken noodle, basil lentil and three-bean chili.

Keeping diabetes in check during the holidays

Not only does November mark the start of the holiday season as we celebrate Thanksgiving — it's also National Diabetes Month. So how can you enjoy the festive foods of the season and still keep your diabetes in check?

Simple! Plan now to fill half of your plate with carb-friendly, non-starchy veggies. Often referred to as “free vegetables,” non-starchy vegetables dish up loads of flavor, vitamins, minerals, antioxidants and filling fiber without lots of calories and carbs.

Starchy vegetables (such as peas, corn, potatoes and winter squash) contain carbs similar to the amount in grains and “starches” such as bread, pasta and rice. Count these veggies as part of your carb allowance at meals.

In comparison, non-starchy vegetables are low in carbs and calories; generally, a 1-cup raw portion or ½-cup cooked portion dishes up just 25 calories and 5 grams of carbs.

Add up the numbers. Unless you eat more than 2 cups of raw or 1 cup of cooked non-starchy veggies as a meal or snack, you may not need to count the carbs in your meal plan.

Artichokes, asparagus, beets, broccoli, Brussels sprouts, carrots, cauliflower, eggplant, green beans, greens, mushrooms, peppers, radishes, summer squash, tomatoes and turnips are some examples of non-starchy vegetables.

Keep your veggies lean and “clean” by not cluttering them with a blanket of creamy or cheese sauces, butter or coated and fried. Fresh, frozen and reduced-salt canned veggies are all good options.