Category Archives: Holidays

Apple Chutney


This simple recipe only has five ingredients and can be used multiple ways. Whether you are making dinner, need a good sandwich spread, or just need something nice to bring to a holiday party, this recipe will work! Oh and the best part….it’s healthy.

Here’s a list of ideas for getting the most out of your Apple Chutney:

  • Serve with pork, chicken, or salmon for a simple and festive dinner
  • Serve as an addition to a cheese and meat platter
  • Puree it and use it as a glaze on a winter squash (think hard outer shells – butternut squash, acorn squash, spaghetti squash)
  • Make a sweet dip by adding it to Greek yogurt
  • Add it to a sandwich


  • 4 apples, peeled, cored and chopped
  • 4 tablespoons vinegar (white, or apple cider)
  • ½ cup apple juice
  • 1 tablespoon raisins
  • ¼-½ teaspoon ground ginger


  1. Combine all ingredients in medium sauce pan.
  2. Bring to boil, and then reduce heat to low simmer, and cover. Cook for 15 minutes, stirring occasionally, adding 1 tablespoon of water as needed.
  3. Partially mash with fork when cooking is complete.



The Secret to Success

I’ve seen so many people struggle with goals that were quite frankly, too big. It’s a big deal for me to say this, as I’m a reach for the stars, sky’s the limit, never give up, never quit kind of girl. So let me explain…

Research has shown time and time again that if we try something, and are successful  we are likely to keep working towards that goal. However, if we try something and fail, we are discouraged and want to quit.  It makes total sense, right? How many times have you tried, failed, felt discouraged and given up?  SE 3

The secret to achieving your goals this year is actually to set smaller goals! If you set goals that you KNOW you can achieve, and believe you can achieve then you are likely to achieve those goals. Once you achieve your smaller goal, your confidence in achieving larger goals increases, and so do your chances for success.

Let’s say you are one of those lofty resolutioner’s who has vowed to go the gym 5 days a week every week in 2016! That’s an awesome goal! However, if you currently are not going to the gym at ALL – start with something smaller so that you can be successful. For example:

  • Maybe you start with adding in a 30 minute walk at lunch once a week. That’s easy enough to achieve right? Let that be your first success. If you are successful with that goal, you will then become motivated to move forward with a larger (but still small) goal.
  • The next success might be that you start walking at lunch 2-3 times per week. If you are successful with more walking at lunch, then maybe it’s time to commit to the gym. OR maybe you enjoy your lunch time walk so much, that you no longer feel the need to join the gym.
  • Remember, the most important part about any exercise routine is that you enjoy it. We are much more likely to do something we enjoy than to do something we do not enjoy.

To sum it up, large goals are great! But set smaller goals to get to your larger goals. Set your goals small enough, that there is no chance for failure.











Holiday Eating Tips

The holidays are a great time to socialize with friends, family, and loved ones. We often spend the holidays gathered around food. For some, this plethora of food can derail healthy eating efforts. Use these tips to stay healthy during the holidays.

1.While you may be tempted to save all your calories during the day for that holiday party at night, that might not be the best idea. Studies have shown that consuming meals and snacks throughout the entire day will prevent overeating later in the day. Eating regular meals throughout the day will keep your hunger in check and can prevent overindulging at holiday parties.

2. Be mindful of your drinks. Consuming an excessive amount of alcohol may lead to excess calories from the drinks and uninhibited eating. Try counting your drinks to prevent mindless eating and drinking.

3.Listen to your hunger cues. It may be easy to go back for the third or fourth plate during buffet style dinners, but take time to stop and assess whether or not you are physically hungry. It takes 20-30 minutes to fully register that feeling of fullness. Take a break after plate one and see if you’re still feeling hungry before going for the next one.

4.If you are hosting a holiday party, don’t forget the fruits and vegetables. Get creative in the kitchen and spruce up these dishes up a bit. Instead of boiled carrots, roast them with some seasonings. Instead of mashed potatoes, try mashed cauliflower for a nutrient dense alternative.

5.Eat dessert! Don’t deprive yourself the entire holiday. It’s a time of enjoyment and wonderful food. Just remember to practice portion control and savor every bite!

Have a happy and healthy holiday season!

Get the recipe at !




9 Tips for a Healthier Thanksgiving

Use these tips to eat what you want on Thanksgiving with out the guilt!

1. Making the hors d’oeuvres? Skip the traditional cheese and crackers and make your signature dish with fresh vegetables and reduced fat dip. If you stick to snacking on your hors d’oeuvres only, you’ll be geared up for the meal instead of feeling full before you even sit down at the table.


2. Americans are notorious for large portions of food. Try a small serving of everything. Remember, a cup serving size is the size of your fist and 3 ounces of meat is the size of a deck of cards.

3. Go easy on the alcohol. Alcohol provides only empty calories and it clouds your judgment. If you choose to indulge, pace yourself by choosing a nonalcoholic beverage afterwards.

4. Watch out for the sides. Turkey and salad can be a healthy choice but if you pack on the gravy or heavy salad dressing you can ruin a good thing.

Piece of Pumpkin Pie5. Choose fresh fruit as a dessert. If you don’t think there will be a healthy option, make a low-fat pumpkin pie or custard recipe and bring it to the feast.

6. Remember, it takes 20 minutes for you to register signs of fullness. Chew slowly and take your time. There is plenty of food, and it  is not going anywhere.

7. While sitting and talking before the big meal, those appetizers can be tempting. Serve yourself a portion on a plate or napkin instead of reaching in the bowl of chips or nuts multiple times.

8. Take a hike! Thanksgiving is about being with family. Before the big day or even the big meal, take a long walk with friends or family members.

Family Walking In The Park

9.  Just say no! Or maybe “No, thank you.” Most likely, family members want you to take leftover food off their hands so they won’t be tempted to overeat. Don’t take them up on their offer!

 Most of all relax and enjoy it! One day of overindulgence is not enough to derail the efforts of an otherwise healthy lifestyle.

Have a wonderful holiday!

These tips are adapted from Carey Shuman, RD, LD. Find more tips at Communicating Food for Health Newsletter.

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