Despite the snow, traffic and lure of holiday shopping, our SMArt Kids were able to join together on December 17th, the last SMA of 2013! Linda Germaine-Miller, our SMArt Kids nutritionist, introduced a festive yet healthy snowman snack. The “snowmen” were delicious and adorable. Rightfully so, the SMArt kids took pride in their snowy creations. Try this at home on the next snowy day or bring as a dish to a holiday party.
During the holiday season kids love to help with all the cooking and baking. While holiday treats are usually not very healthy, this is an easy recipe and a fun activity for healthy eaters!
SNOWMAN ON A STICK
Ingredients:
Bananas
Grapes
Carrot
Apple
Bamboo Skewers
Mini Chocolate Chips
Pretzel Sticks
- You will need three thick slices of bananas, a grape, a sliver of a carrot and a triangular piece of apple for each snowman. (Tip: Use the bamboo skewer to poke a hole in the apple so it will be easier to assemble)
- Slide the fruit onto the skewer. Then, use the carrot slivers for the noses, the mini chocolate chips for the eyes and buttons, and the pretzel sticks for the arms.
Chip Wilder, LICSW, from our Behavioral Health department, led a fun and interactive mind-body awareness exercise with the kids. We used our senses to identify a hidden object in a baggie. Each baggie held a hidden sprig of an evergreen tree. The SMArt kids honed in on the scent immediately. Pushing out all other noises and distractions, they were able focus on this classic Christmas scent. It was a simple reminder about how we can approach mealtime: if you stop and focus on the food, chances are you will savor it more and eat a healthier amount. Keep this technique in mind during this holiday season!
During the holidays, it can be difficult to maintain the SMArt Kids goals. We reviewed some helpful tips that can reduce holiday overeating and weight gain.
- Never arrive hungry
- Pace yourself (there will always be leftovers!)
- Outsmart the buffet; pick only your favorites
- Be picky about desserts (try small bites of many or only take your top 1-2)
- Limit tasting when prepping (get those fingers out of the batter!)
- Sit far away from food
- Engage in conversation
- Relax, resist temptation, remind yourself of your goals
- Walk it off
The traditional meals we associate with the holidays are not usually the healthiest. It is important to maintain family traditions, enjoy time with family & friends and indulge a bit (as long as it is in moderation). However, be aware of the abominable snowman! Some holiday favorites may seem harmless but there is a hidden monster in some of these dishes.
Be aware of the prime rib, green bean casserole, canned cranberry sauce, potato pancakes and the Bûche de Noël – just to name a few! Even mashed potatoes have a hidden monster. Sure, potatoes are a vegetable, but mashed potatoes have added whole milk, butter, and salt that raises the calories, cholesterol, and fat. One serving translates to 237 calories with 9 grams of fat and 666 milligrams of sodium. (And this count doesn’t include any added salt, butter, or sour cream!) If you can’t live without this much-loved side dish at the holidays, opt for low-fat milk and limit adding butter and salt.
Eggnog is another holiday favorite but one cup has 343 calories, 150 milligrams of cholesterol (half of the USDA’s suggested daily limit) and 21 grams of sugar. See Linda’s alternative for a healthier eggnog. You can enjoy, just be SMArt about it!
EGGNOG SMOOTHIE
KITCHEN GEAR
Measuring cups
Measuring spoons
Blender (adult needed)
INGREDIENTS
1 small, ripe banana
1 cup plain low-fat yogurt
4 ice cubes
1 tablespoon raw almonds
1 teaspoon honey or maple syrup (if you like it sweet)
¼ teaspoon vanilla extract
Pinch ground nutmeg
INSTRUCTIONS
- Peel the banana and break into pieces, then put in in the blender with all the other ingredients.
- Turn the blender to medium, and blend until the mixture is smooth and frothy
- Pour into glasses and serve right away
Have a safe and happy holiday season! We look forward to a SMArt New Year with our SMArt kids!