Did You know?

gain 10.5 pounds each year.

So what does 100 calories look like during the holidays?

1/3 cup of eggnog (no liquor added)

1 potato pancake (3 inches in diameter)

10 mixed nuts

2 small bites pecan pie

1 baseball-sized popcorn ball

½ cup candied sweet potatoes

1 golf-ball-sized sharp cheddar cheese ball with almonds

1-inch square chocolate fudge, no nuts

¾ oz. peanut brittle

2 small chocolate-covered marshmallow Santas

2/3 oz. chocolate Hanukkah gelt

2 candy canes

¼ cup giblet gravy

2 ½ shortbread cookies

2 Tbsp. caviar

1 medium chocolate-covered cherry

11 roasted cashews, with or without salt

Office

Beverages

One of the greatest temptations during the holidays is seasonal alcohol and sugared beverages. An increase of one or two of these types of drinks a day can add nearly five pounds by January. In a recent study published in The New England Journal of Medicine, a link was found between sugary beverages and the expanding American waistline. I would advise filling a tall glass with lots of ice, club soda and your choice of beverage. Another strategy is to alternate between an alcoholic drink and a glass of sparkling water.

The workplace can present challenges during the holidays. Foods of all kinds are brought in by well-meaning co-workers or sent in by clients. To ensure that you don’t overeat, designate one special area in the office as the place where you will eat. This designated place may be your desk or a lunchroom. Only eat when you are there and do not snack throughout the office.

Entertaining at Home

In planning holiday menus, you can incorporate traditional foods along with new recipes. In addition, modify recipes to achieve a lower calorie intake to aid in weight maintenance. Entrées should contain no more than three to six ounces (about the size of your palm) of lean red meat, fish or poultry per person. Offer vegetable salads with low-fat dressings, fruit salads and whole grain breads. Search online for recipes that are lower in calories, fat and cholesterol than your traditional holiday favorites.

You also can modify your own recipes by making small substitutions for big calorie savings. For example, when a recipe calls for an egg, you can use two egg whites, saving 68 calories per egg while keeping the protein amount at an adequate level and reducing the cholesterol in the dish. If your recipe calls for chocolate, substitute three tablespoons of cocoa powder plus one tablespoon of oil.

Approach the season with a plan to think before you act, and when you do indulge, do so in moderation. Incorporating some of these recommendations will be a good start to adopting or maintaining a healthful lifestyle during the holiday season. Place the focus on the season’s myriad of offerings: music, good company, a brief vacation, homey scents and seasonal celebrations.

Kristina Jenny is a registered dietitian and is a manager for the New Albany Farmers Market. Feedback welcome at laurand@cityscenemediagroup.com.

I chose this pumpkin pie recipe because it packs all that I love – the pumpkin and spice flavors – with fewer calories than the typical pie made with whole eggs and cream.

Recipe

Low-Fat Pumpkin Pie

InGredIentS:

• ½ cup egg substitute

• 1 can (16 oz.) solid pack pumpkin

• ¾ cup granulated sugar or sugar substitute

• ½ tsp. salt

• 1 tsp. ground cinnamon

• ½ tsp. ground ginger

• ¼ tsp. ground cloves

• 1 can (12 fluid oz.) evaporated skim milk

• 1 unbaked 9-inch deep dish pie shell dIreCtIonS:

Pre-heat oven to 425 degrees. In a large bowl, beat egg substitute. Stir in remaining ingredients in order given. Pour into pie shell.

Bake for 15 minutes at 425 degrees. Reduce temperature to 350 degrees and bake for an additional 40-50 minutes.

Pie is done when knife inserted near center comes out clean. Cool on wire rack before serving.

Farmers Market welcomes vendors, community back for winter season

The cold weather isn’t stopping the New Albany Farmers Market. A new, once-monthly Winter Market debuted in October and will continue through February.

The Farmers Market, which wrapped its second summer season Sept. 13, has been incredibly successful, says Kristina Jenny, one of the market managers.

“The turnout from the community has been wonderful,” Jenny says.

Market organizers are hoping to expand on that success with the addition of the New Albany Winter Farmers Market. The Winter Market is held from 9 a.m. to noon on the fourth Saturday of each month, October through February, at the Church of the Resurrection Ministry Center, and features 30-40 vendors.

“We wanted to extend the opportunity for the community to get fresh, local produce items, cheese, meats and so on,” Jenny says.

The market is also a chance for New Albany to show continued support for the market vendors, who are local business owners, she adds.

“It’s a matter of getting people there and having them enjoy coming,” Jenny says. “It’s a really nice atmosphere. They can come on a Saturday morning once a month and get their coffee and get their products for the week from the merchants we have.”

Items available at the Winter Market include baked goods, honey, nuts, ice cream, granola, soap, pasta, soup and dog food, among others.

For more information, visit www. facebook.com/nafarmersmarket.