hOMe for the Holidays
By Oana Harrison
Buddy the Elf said “We elves try to stick to the four main food groups: candy, candy canes, candy corns and syrup.” For us humans, however, there are two choices: to be naughty or nice. This year, choose to be nice…to your health!
Mind
According to the New England Journal of Medicine study, most people gain about a pound between Thanksgiving and New Year’s Day. However, other studies show that Americans gain up to 5 pounds during the Fall and Winter holidays. But don’t worry, we have some tricks to keep your weight under control. First, don’t self-sabotage and try to start a diet around the holidays. Focus instead of maintaining your weight rather than losing pounds. Second, a simple way to keep pounds in check is to employ the four Ps of healthy holidays:
- Planning – plan ahead to reduces stress
- Portions – size down your servings of holiday foods
- People – focus on people not food
- Play – stay active and have fun
Planning
Make a List, Check it Twice
It’s amazing how much stress the holidays can bring about, when they are really supposed to be a time of relaxation and celebration. You can avoid some of the last minute panic by planning ahead. Plan your chores and travel but be sure to plan for some down time between tasks.
When you are hosting a holiday meal, start by making a list of people who will be attending, noting how many are children and who has special dietary needs. Next, create a menu, including the in-between-meals snacks. This will give you more control over the calories available. Include a balance of prepared and fresh ingredients and limit the deserts to two. Decide what you will cook and budget for your grocery shopping. This will make it less likely for sugary snacks to just magically appear in your shopping cart… For additional peace of mind, you can also budget for any décor and gifts you will purchase.
Divide and Conquer
Just like with any major project, you can’t do it all and shouldn’t be doing it all alone. Delegate! You can ask your guests to bring one dish off the menu. Assign chores such as vacuuming, dusting and running errands to different family members. Choose to do only a few tasks a day in order to keep your stress level down while still keeping things moving forward.
Delight in Décor
Decorating for the holidays can be a lot of fun, your creative outlet and even a family endeavor. Keep it light hearted and remember “It doesn’t have to be perfect… to be perfect,” says Diana Fox, Lead Interior Decorator for Bliss Home. Her advice is to “simply let it come from your heart, enjoy the process and have fun. When we think it has to be perfect we put too much pressure on ourselves and forget to enjoy the activity and the preparation leading up to it.”
Portions
Abundance… in Moderation
Cold weather makes us want to retreat inside and reach for comfort foods. Fall brings about a cornucopia of fruits and vegetables. Apples, corn, squash, pumpkin, potatoes, cranberries are only a few of nature’s holiday gifts to us. If you take advantage of the variety of fresh food, keep it natural, balanced and limit the portions, you can still enjoy delicious food and stay healthy.
People
It’s a wonderful time to enjoy the company of family you may not get to see often throughout the year. Take advantage of the time spent together and maximize the fun. Catch up on things, reminisce over family photos and laugh! According to researchers from Vanderbilt University, if somebody laughed for 10 or 15 minutes a day, they could burn up to 50 calories, depending on their body size and the intensity of the laughter. That’s about 4.4 lbs per year! So, put the focus on fun not food and laugh it up!
Play
Even if the hectic holiday schedule might not allow you to maintain your usual exercise routine, stay active: play interactive games indoors or engage in outdoor activities. Avoid extensive TV watching or lots of idle time. Go outside and play some catch ball, walk the dog or play in the leaves/snow. Half an hour of playing catch burns 79 calories while one hour of flag football consumes 508 calories. If you feel like doing more chores, 30 minutes of raking leaves burns 137 calories and makes the host happy. Even if you only have 10 minutes of outdoor time, you can quickly burn 54 calories just by taking a brisk walk. Keep in mind that exercising in colder weather takes more energy and therefore burns more calories.
Body
Naughty or Nice?: Holiday Treats vs. Healthy Eats
It’s easy to get carried away and give in to the temptation of decadent foods. So what can you do to stay healthy and still enjoy the holiday yummies?
Whenever you are cooking those rich holiday classic dishes, consider using healthy substitutes for the notoriously naughty ingredients such as butter and shortening. For guidance on how to stay on the nice side of cooking, look no further than at UT Medical’s “Healthy Living Kitchen” program. The program offers a variety of health support, including guided grocery store tours with a certified nutritionist to help you shop for better ingredients, cooking classes and cook books to help you stay on track. The staff includes Mark McKinney (Senior Executive Chef), Jane Kelly (RN, BSN – cardiac nurse specialist) and Janet Seiber (RD, LDN, CDE – registered dietitian). Here are some helpful choices they provided:
Ingredients |
Possible Substitutes |
| 1 whole egg | ¼ cup egg substitute 1 egg white and 1 tsp oil 2 egg whites |
| 1T butter | 1T preferred margarine 2 tsp preferred oil |
| 1 c hydrogenated shortening (or lard) | 2/3 c preferred oil 1 c + 3T margarine |
| 1 c whole milk | 1 c skim milk |
| 1 c light cream (20%) | 3T oil and skim milk equal to 1 c 1 c evaporated skim milk |
| 1 c heavy cream (35%) | 2/3 c milk and 1/3 c oil |
| 1 c sour cream (20%) | ¾ c buttermilk and ¼ c oil 1 c plain low fat yogurt 1 c blended low fat cottage cheese |
| 1 oz (1 square) baking chocolate | 3T powdered cocoa + 1T oil (for baking chocolate frosting or sauces) ¼ c cocoa (for cakes or cookies) |
| 1 c ice cream | 1 c ice milk, sherbet or nonfat frozen yogurt 1 c nondairy, light Cool Whip |
| ½ c oil / shortening in baking | ½ c apple sauce ½ c oil ¼ c yogurt ½ c mashed banana |
| 8 oz cream cheese | 8 oz fat free or low-fat cream cheese |
| white rice | brown rice wild rice |
| tsp = teaspoon * T = tablespoon * c = cup * oz = ounce | |
Courtesy of UT Medical Healthy Living Kitchen
But we all need a little naughty… Depriving yourself from all holiday treats might backfire on you, creating a more intense craving, which can lead to overeating. Have a “DD” = Designated Delight: choose the object of your splurge and limit it to one per meal.
You don’t have to skip the holiday classics either. Turkey, stuffing or even pumpkin pie all have good nutritional value, especially when prepared in a healthy way and eaten in moderation.
Turkey is a great source of protein, provides almost half of the recommended daily allowance of folic acid and is a good source of vitamin B, zinc and potassium. All in all, this bird can help fight off heart disease, keep blood cholesterol down and strengthen your immune system. That is, of course, unless you deep-fry it…so stick to baking it. For extra moisture, baste it with plenty of chicken or veggie stock. Although turkey contains a natural sedative called Tryptophan, the “food coma” you experience after a holiday meal is actually the result of your body working overtime to digest excess food. The chemical itself doesn’t have much tranquilizing effect because it is consumed alongside many other foods. So, stick to a turkey serving of about 3-4 ounces and do away with the skin to save a lot of unnecessary calories.
Stuffing can take on so many shapes, so be creative when assembling it. Use lots of celery, carrots and add dried fruit and nuts for a dish rich in fiber and vitamins. Substitute low sodium broth for butter for a moist, delicious and guilt-free result.
Pumpkin is a Thanksgiving given! The good news is that pumpkin is heart-friendly and provides fiber and vitamin A. Its natural moistness makes it easy to skip adding too many sweeteners or other unhealthy ingredients in order to have a tasty desert. Use skim milk and egg substitutes. Boost the flavor with a sprinkle of nutmeg and cinnamon, two ingredients known to lower cholesterol levels and maintain steady insulin levels in the blood.
Cranberries are loaded with disease-fighting antioxidants and their fiber content can help lower “bad” cholesterol. However, because they are naturally low in sugar, many recipes call for large amounts of added sweeteners. Choose a natural sweetener such as Stevia and supplement with natural apple juice when needed.
Apples (and apple sauce) will help keep the doctor away. Packed with heart-healthy fiber and vitamin C, apples provide a great snack when eaten raw or a delicious desert when baked. Sprinkle some cinnamon and drizzle some honey on top. Bake the apples with the skin on to fully benefit from a flavonoid called quercitin, which helps prevent heart disease. Use unsweetened applesauce to get the fiber without the sugar and use it to add moisture to other holiday foods, such as stuffing.
Nuts are a heart-healthy snack choice. Pecans are rich in monounsaturated fat, while roasted almonds are a great source of magnesium and vitamin E. Choose raw, unsalted or lightly salted varieties of your favorite nuts. You can create multiple snacks by roasting different batches with different seasonings.
The Skinny on Holiday Drinks
The holiday foods are not the only naughty caloric guests. You also have to watch your celebratory drinks for added calories. Here are a few of the most popular holiday beverages in order of caloric content:
| Beverage | Calories |
| White Russian, 8 ounces | 715 |
| Egg nog with alcohol, 1 cup | 360 |
| Beer, 12 ounces | 144 – 216 |
| Gin and Tonic, 8 ounces | 192 |
| Rum, 1.5 ounces | 116 |
| Light beer, 12 ounces | 108 |
| Wine, 4 ounces | 98 |
| Wine spritzer, 4 ounces (made with 2 ounces wine and diet ginger ale) | 49 |
Limit your intake of alcoholic concoctions and stick to one drink for women or two drinks for men. Red wine is the safest choice. Drink plenty of water and limit your intake of sugary caffeine, aka soda.
A Few of My Favorite Things
Here are few more quick tips in keeping it healthy and making nice with holiday eats:
– It’s a good idea to eat breakfast, snack on raw fruit and veggies so you’re not starving by the time dinner rolls around and to never grocery shop while hungry. Keep taking your daily vitamins and keep sanitizer handy. Use the slow cooker to free up some of your time and bake or steam instead of frying, any time.
– When you are setting up appetizers, use the rich variety of colors and textures of fruits and veggies to create enticing arrangements for reticent health food eaters (kids included). Consider using single-serving mini dishes, like the ones often used for taste-testing; they make for a fun décor and limit calories per bite. Pre-cut food into smaller servings, especially the deserts.
– Leave the food in the kitchen and pre-plate the food before going to the table. If you prefer serving the food in the dining room, move the food to the kitchen after each meal. Use smaller plates for the main meal, as well as for deserts. Don’t sprinkle munchies throughout the house and also be aware of the danger of unattended food to pets. Chew gum, have a mint or drink mint tea to cleanse your pallet and to avoid going for second helpings.
– If you are visiting family, prepare healthy snacks for the trip and leave the table when the main meal is over. Sarah Crook of The Glowing Body Yoga urges us to slow down and take it all in. “When indulging in your favorite holiday treat, use all your senses. Be aware of the beautiful presentation, the enticing aromas, and the myriad of tastes. When you are fully aware of this experience of eating something that you love, you will feel full and satisfied. There is less of a desire to eat too much when you are fully present.” She advises bringing along a healthy snack such as carrot sticks with hummus or apples with almond butter. “Bring enough for everyone. It may be the hit of the party!”
– Wear your skinny jeans not your stretch pants and just picture how good you’ll look in that New Year’s Eve outfit only weeks away!
Soul
Om for the Holidays
Holidays have a tendency to bring along some stress, interfering with this time of the year’s purpose: family, togetherness and fun. With a flurry of chores and places to be, it’s important to find balance. Reserve 10 to 30 minutes for yourself; stretch, breathe and put things in perspective.
Ron Felix, owner and director of The Knoxville Yoga Center says “As a health educator and wellness consultant, I always approach things from a balanced mind, body and spirit perspective on health.” He emphasizes three elements that will help minimize holiday stress: time management, restorative yoga (deep relaxation) and meditation. “When your brain seems to be on overload, focus on “being” rather than on “doing” to find some quiet and relaxation,” Ron advises. His mantra follows Hippocrates’ words of wisdom “Everything in excess is opposed by nature.”
Decorating Delight
Have fun in decking the halls! Celebrate while you decorate: play your favorite tunes and sing out loud!
Create plush and cozy corners throughout your home for relaxation. Turn to nature for inspiration. Diana Fox, the Lead Interior Designer for Bliss Home says “use pure, natural and earthy materials – pinecones, acorns, moss, fresh greenery and bare branches; simplicity mixed with a neutral palette – white, off-white, and silver accents – will create a soothing yet sophisticated and brilliant décor. I love birch branches piled on a metallic silver tray for that organic and modern mix or wooden and homemade ornaments adoring a tree with shimmery ribbons and glittered icicles. It’s a balance that feels layered and interesting.”
Involve your family in the fun of decorating. Set a theme by color or a specific motif and have everyone be creative to assist with the decorations. It becomes a personal greeting from your family to all who enter your home for the holiday season. This is a meaningful tradition that can be recreated each year with different décor and themes.
Healthy Gifting
This year, give the gift of health to your family and friends. Focus more on activities rather than things. Some healthy stocking stuffers are gift cards for yoga, dance or healthy cooking lessons. Supplement these gifts with healthy habit treats such as an iPod arm band for jogging, workout DVDs or sports PS/Xbox games, healthy cooking cookbooks and workout gear.
Spread Some Cheer: Volunteer
Holidays are about family, sharing and gratitude. Share the love this year and put a smile on someone’s face by volunteering at one of the many charities in Knoxville, such as Random Acts of Flowers. The organization, founded by Larsen Jay, repurposes and delivers flowers to healthcare patients and retirees, specifically targeting those who have been in a facility for an extended period of time, have not had visitors, don’t have a support structure, or who just need a little cheer. “We know that a positive attitude quickens healing time and reduces the amount of pain and anxiety associated with illness. We are happy to be a small part in the improvement of each patient’s positive mental health,” says Larsen.
Inspired Wishes:
“This is my wish for you: peace of mind, prosperity through the year, happiness that multiplies, health for you and yours, fun around every corner, energy to chase your dreams, joy to fill your holidays!” – D.M. Dellinger
“The joy of brightening other lives, bearing each others’ burdens, easing others’ loads and supplanting empty hearts and lives with generous gifts becomes for us the magic of the holidays.” – W. C. Jones
“May your walls know joy, may every room hold laughter, and every window open to great possibility.” – Mary Anne Radmacher
From the Cityview Magazine family to yours Happy Thanksgiving and Happy Holidays!
Recipes
Tomato Head’s Roasted Pumpkin and Black Bean Tostada
4 X 10 – 12” flour tortillas
4 cups chopped spinach
1 cup sliced black olives
1 cup goat cheese
2 cups roasted pumpkins, hot or room temperature
1 can black beans, drained and rinsed
Toast tortillas in a 350 degree oven for 7- 8 minutes, or until crispy (times will vary depending on the tortilla you use and your oven). Place tortillas on plates – top with spinach, black beans, black olives, goat cheese, and roasted pumpkin. Serve immediately.
Serves 4
To roast pumpkin into chunks – after scooping out the seeds, cut pumpkin into manageable pieces. Using a sharp vegetable peeler or sharp knife peel the skin off. Cut pumpkin into uniform strips; slice the strips into uniform sections. Place approximately 3 cups on a cookie sheet. Toss with 1/3 tsp salt and 2-3 Tbl oil. Place in preheated 350 degree oven for 30 – 40 minutes or until soft. Roasted pumpkin can be used on beans and rice, tostadas, and in pastas and lasagnas.
Courtesy of Mahasti Vafaie, Owner, Tomato Head
Tomato Head’s Turkey and Sweet Potato Soup
1 cup dry chick peas, looked and soaked overnight
1 cup dry navy beans, looked and soaked overnight
Drain and rinse beans individually. Place each bean in a separate pot and cover with enough water to have water level at least 2 inches above bean level. Boil beans for 1 hour until soft. Drain and set aside.
You can use canned beans in which case you will need 2 cups of each bean. Drain canned beans, rinse and set asidel
¼ cup oil
1 cup onion, chopped
beans
1 large clove garlic, minced
2 cups sweet potato, diced
1 cup carrot, diced
4 cups packed , kale, chopped
4 cups cooked turkey
10 cups turkey broth or water
1 cup tomato paste
2 bay leaves
2 tbl fresh sage, chopped
1 tbl fresh oregano, chopped
2 tbl fresh parsley, chopped
4 tsp salt
Place your turkey carcass in large pot and cover with water. Bring to boil and simmer for 20 minutes. Remove turkey carcass and discard. Strain broth and set aside. (can be done 1 day ahead, refrigerate broth overnight). If you do not have 10 cups of broth you can make up the difference with water.
Pour oil in a large pot over medium heat. Add onions and sauté one minute. Add garlic and sauté one minute longer. Add sweet potatoes, carrots, turkey, bay leaves and broth. Bring to boil. Add tomato paste. Simmer soup for 30 minutes until sweet potatoes are soft. Add kale, and remaining herbs. Simmer another 10 minutes. Serve with warm bread.
Serves 10 – 12
Courtesy of Mahasti Vafaie, Owner, Tomato Head
UT Medical “Healthy Living Kitchen” Recipes
Hors D’Oeuvres
Goat Cheese and Toasted Walnut Rounds
|
1 ounce walnuts 1 teaspoon olive oil 1/8 teaspoon cinnamon
|
6 ounces soft goat cheese
1/2 cup dried cranberries 1/2 teaspoon fresh thyme, chopped |
Preheat oven to 375F degrees. In a medium bowl, toss nuts with 1 teaspoon of olive oil. Mix in the cinnamon, salt and pepper. Spread the nut mixture on a baking sheet and bake about 5 minutes or until toasted then allow to cool. Finely chop the nuts and place in a shallow dish. In a medium bowl mix the goat cheese and thyme. Scoop a heaping 1/2 teaspoon of goat cheese mixture and press a few pieces of cranberries into the center, then wrap the cheese around the dried fruit to form a ball. Roll the ball in the chopped nuts to form a crust and set on a serving tray. Repeat with the remaining goat cheese, dried fruit and nuts.
Serving size: 2 pieces
Yields: 24 pieces
Nutrition Facts (per serving): 72 calories, 5g total fat, 2g saturated fat, 75mg sodium, 5g carbohydrates,
Soup
Roasted Red Pepper and Carrot Soup
| 1 tablespoon olive oil 1 yellow onion, sliced 1 ½ cups carrot, peeled and diced 1 tablespoon fresh minced garlic 1 ½ teaspoons curry powder 1 ½ cups vegetable stock 2 bay leaves 1 tablespoon lime juice salt to taste 1 tablespoon fresh cilantro for garnish |
Preheat a sauce pan and add oil. Add onion, garlic, carrots, curry and cayenne, sauté to translucent. Drain juice from the peppers, remove any seeds and ribs, and cut into strips. Add stock, bay leaves, roasted peppers and simmer until carrots are tender. Add lime juice and season with salt if needed, remove from heat and puree with an immersion blender or standard blender. If using a standard blender be careful not to allow the hot mix to escape while blending. It may be a good idea to let it cool and then reheat after blending. Divide into bowls and garnish with fresh cilantro.
Yield- 4 cups. Serving Size: 1 cup
Nutrition Facts (per serving): Calories 73, Fat 4g, Saturated Fat 1g, Sodium 372mg, Carbohydrates 10g, Fiber 1g
Entrees
Honey Rosemary Roasted Turkey Breast
| 4 pounds turkey breast
2 tablespoons honey 2 tablespoons fresh chopped rosemary 1/2 tablespoon black pepper |
1/2 teaspoon garlic powder
1/2 teaspoon onion powder 1/2 teaspoon salt |
Mix the honey, rosemary, pepper, powders and salt, then rub the entire turkey breast with this mixture. Bake the turkey at 350F degrees for 1 1/2 to 2 hours. Check the internal temperature making sure that it is at least 165F degrees. Slice and serve with Cranberry-Apple Relish. Serving size: 3 ounces. Yields: 12 servings.
Nutrition Facts (per serving): 100 calories, 3g total fat, 0g saturated fat, 50mg sodium, 3g carbohydrates, 0g fiber.
Swiss Chard and Onion
|
1/2 teaspoon garlic 8 cups Swiss chard, raw chopped 2 1/2 cups sweet yellow onion, julienne |
2 tablespoons white wine 1/2 tablespoon garlic salt and pepper to taste |
Heat a sauté pan over medium-high heat. Add olive oil and garlic, then sauté about 15 seconds until the garlic is lightly browned. Add the onions and cook until they’re translucent, then add the chard and sauté for another minute or until it’s lightly wilted. Deglaze with wine and season with salt and pepper. Serving size: 1/2 cup. Yields: 4 servings.
Nutrition Facts (per serving): 13 calories, 2g total fat, 0g saturated fat, 209mg sodium, 26g carbohydrates, 4g fiber.
Herb Crusted Baked Salmon
2 pounds salmon fillets 1/2 cup Panko breadcrumbs
3 tablespoons Dijon mustard 1/2 teaspoon salt
1/4 cup fresh parsley, chopped 1/2 teaspoon pepper
2 teaspoons fresh oregano, chopped 2 tablespoons olive oil
1/2 teaspoon fresh thyme
Preheat oven to 350 degrees. Line baking pan with aluminum foil and spray with cooking spray.
| Combine herbs and crumbs, then mix with oil. Brush Dijon on salmon fillets. Press mustard side of fish into herb mix. Place crust side up on baking pan. Bake for 20-25 minutes or until 150 degrees. Yields: 6-8 servings |
Nutrition Facts (per serving): Calories 292, Fat 18g, Saturated Fat 3g, Sodium 203mg, Carbohydrates 5g, Fiber 1g
Mango Relish
| 4 cups diced fresh mango
½ cup diced red bell pepper 2 cloves garlic, minced |
2 tablespoons chopped fresh ginger root
1/4 cup chopped fresh basil 1/4 cup fresh lime juice |
In a large bowl, mix the mangoes, red peppers, garlic, ginger and basil together. Add the lime juice to taste, then mix well. Allow to chill for 2 hours before serving. Serving size: 1/2 cup. Yields: 8 servings.
Nutrition Facts (per serving): 27 calories, 0g total fat, 0g saturated fat, 0mg sodium, 7g carbohydrates, 1g fiber.
Sides
Roasted Fall Vegetables
2 pounds butternut squash, peeled, seeded, and cut into 1 1/2-inch pieces
2 pounds parsnips, peeled and cut into ½ inch pieces
1 pound medium red onions, peeled and quartered
1 pound carrots cut into 1 1/2-inch lengths
4 to 6 peeled and roughly chopped garlic cloves
3 tablespoons olive oil
2 tablespoons fresh chopped thyme
Kosher salt and white pepper to taste
Preheat oven to 400 degrees. In a large bowl, combine all ingredients and divide between two sheet pans lined with parchment. Roast at 400 degrees for 45 minutes to an hour until soft.
Yield: 12 cups
Serving size: ½ cup
Nutrition Facts (per serving): Calories 76, Fat 2g, Saturated Fat 0g, Sodium 66mg, Carbohydrates 15g, Fiber 3g
Potato and Celeriac Puree
| 3 cups peeled celeriac, 1/2-inch dice 2 ½ cups russet potatoes, peeled, large dice 1/4 cup 2% milk 2 tablespoons olive oil Kosher salt to taste In a large saucepan, cook celeriac in boiling salted water for 15 minutes. Add potatoes and boil until celeriac and potato are very tender, about 15 minutes longer and drain. Return to same saucepan; stir over medium-high heat until any excess liquid in pan evaporates, about 2 minutes. Mash with a large kitchen fork or spoon, or whip with a hand mixer. Add milk, oil and salt, fold together. Yield: 6 servings. Serving Size: ½ cup. |
Nutrition Facts (per serving): Calories 127, Fat 5g, Saturated Fat 1g, Sodium 179 mg, Carbohydrates 19g, Fiber 2g
Dessert
Spiced Apple Cake
1 cup packed dark brown sugar 1/2 teaspoon salt
3 ounces fat-free cream cheese, softened 1/2 teaspoon ground cloves
1/4 cup vegetable oil 1/2 teaspoon ground nutmeg
1 teaspoon vanilla extract 1 cup low-fat buttermilk
2 large eggs 1 cup chopped peeled Braeburn apple
1 1/2 cups all-purpose flour 2 tablespoons brandy (optional)
1 teaspoon baking soda nonstick cooking spray
1 teaspoon cinnamon 2 teaspoons powdered sugar
Preheat oven to 350 degrees. Place the first 4 ingredients in a large bowl, and beat with a mixer at medium speed until well blended (about 3 minutes). Add eggs, 1 at a time, beating well after each addition. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and the next 5 ingredients (flour through nutmeg), stirring with a whisk. Add flour mixture and buttermilk alternately to sugar mixture, beginning and ending with flour mixture; beat well after each addition. Stir in the apple and brandy, if desired. Spoon mixture into an 8-inch square baking pan coated with cooking spray. Bake at 350° for 30 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack for 10 minutes. Remove from pan; cool completely on wire rack. Sprinkle with powdered sugar.
Nutrition Facts (per serving): Calories: 205, Fat: 6 g, Saturated Fat: 1 g, Sodium: 278 mg, Total Carbohydrates: 33 g, Fiber: 1 g
Mulled Berry Topping
1 cup unsweetened apple juice
1 teaspoon ground cinnamon
3 tablespoons honey
2 tablespoons lemon juice
1 Granny Smith apple, thinly sliced
1 cup sliced strawberries
1 cup raspberries
In a large bowl, mix all ingredients and allow to rest for 30 minutes before serving.
Find in Knoxville:
Healthy Cooking:
UT Medical Healthy Living Kitchen
Cooking Classes, Cook Books, Grocery Tours
(865)-305-6877
Staff:
- Mark McKinney, Senior Executive Chef
- Jane Kelly, RN, BSN – cardiac nurse specialist
- Janet Seiber, RD, LDN, CDE – registered dietitian
Yoga:
Knoxville Yoga Center: 8701 Unicorn Dr. Suite 304, Knoxville, TN 37923; (865) 694-0101
info@knoxyoga.com
www.knoxyoga.com
Ron Felix, Owner
The Glowing Body Yoga: 711 Irwin Street, Knoxville, Tennessee 37917; (865)-545-4088
info@glowingbody.net
www.glowingbody.net
Sarah Crook, LMT, HHC, RYT (massage therapist, holistic health coach, and registered yoga teacher)
Tammy Kaousias, Owner
Décor:
Bliss Home (Downtown): 29 Market Square, Knoxville, TN 37902; (865) 673-6711
Bliss Home (West): 7240 Kingston Pike, Knoxville, TN 37919; (865) 558-5677
Diana Fox is Bliss Home’s Lead Interior Designer. Tune in to Fox 43 to hear more of Diana’s take on seasonal home décor trends.
Volunteer:
Random Acts of Flowers
Oana Dance 