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FAMILY FEATURES- Cheers to a Happy, Healthy Holiday Season PDF Print E-mail
Written by San Fernando Valley Sun   
Thursday, 01 November 2012 03:31


Sniffle Snatcher, Sweet Apple Pumpkin Pie, Flu Fighter, Cranbanana Blast, Sweet Potato Pick-Me-Up

It can be challenging to eat right during the holidays, espe-cially when the entire season seems filled with hearty meals, rich dishes and sweet treats. While it's okay to moderately splurge before kick-starting the New Year with a healthy diet, it's important to build momen-tum prior to January 1 by mak-ing smart dietary decisions over the holidays to ensure a healthy immune system during the winter months and increased energy for burning off those extra calories.

Drink to Your Health

A simple way to enjoy a healthy holiday season and New Year is to start each day with a nutrient-rich beverage packed with essential ingredi-ents that produce increased energy levels, decreased crav-ings for seasonal junk foods, and greater overall wellness.

Whether it's a nourishing morning pick-me-up or a mid-day energy and immunity boost, these nutritious and deli-cious recipes from NutriBullet will help ensure a healthy holi-day season and put you on the right track to wellness in the New Year. The NutriBullet emulsifies healthy foods such as fruits, vegetables and grains into their most easily digestible state. Learn more at

Nutrient Know-How

How many times have you read a list of nutrients on a food label, but not really known how each works to benefit your body? Following are some nutrient quick tips so you're better informed during your next trip to the market.

• Calcium - Essential for healthy teeth and bones; also important for muscle, nerve and some gland functions.

• Iron - Necessary for healthy blood and normal cell function-ing.

• Magnesium - Needed for healthy bones; also involved in more than 300 enzymes.

• Potassium - Helps main-tain healthy blood pressure.

• Vitamin A - Helps keep eyes and skin healthy; also helps protect against infections.

• Vitamin C - Helps heal cuts and wounds; helps keep teeth and gums healthy, and helps iron absorption.

• Folate (folic acid) - Helps the body form red blood cells.

• Fiber - Helps reduce blood cholesterol and may lower risk of heart disease.

How Much Is a Cup?

To help you gauge how much produce you're eating, here's a quick look at what equals a cup:

• 1 small apple

• 1 large banana

• 1 medium grapefruit

• 1 large orange

• 1 medium potato

• 2 large or 3 medium plums

• 12 baby carrots

• 1 small wedge watermelon

• 8 large strawberries

• 2 large stalks celery

• 1 medium pear

Sniffle Snatcher

A tasty combination of vita-min C-rich ingredients, cayenne to reduce congestion, and rosemary to reduce inflam-mation and soothe a sore throat.

• 1 cup kale

• 1 carrot

• 1 pear (cored and seeds removed)

• 1/2cup cubed pineapple

• Dash of cayenne pepper

• Dash of fresh rosemary

Add water to the max line of the large cup, and blast.

Sweet Apple Pumpkin Pie

An antioxidant-rich, protein-packed healthy dessert option so you can enjoy the flavors of the season guilt-free.

• 1/4cup organic silken tofuor organic Greek-style yogurt

• 1/2cup canned pumpkin or cooked fresh pumpkin

• 1/2apple (cut, cored, and-seeds removed)

• 1 tablespoon raw almond butter

• Pinch of cinnamon

• Pinch of ground cloves

• 1-2teaspoons pure maple syrup

• 1 cup almond milk

Add ingredients to large cup, and blast.

Flu Fighter

Vitamin C, antioxidants, and anti-bacterial ginger help keep the immune system at its peak during the winter months.

• 1/2cup spinach

• 1/2cup Swiss chard

• 1/4cup parsley

• 1 kiwi (peeled)

• 1/2lime (peeled)

• 1 banana (peeled)

• 1/2bell pepper (seeds and stem removed)

• 1 inch fresh ginger root (peeled)

Add water to the max line of the large cup, and blast.

Cranbanana Blast

Filled with heart-healthy nutrients and anti-viral proper-ties, cranberries blend well with bananas and dates for a tart-sweet treat.

• 1 cup spinach

• 1 ripe banana (peeled)

• 1/2cup fresh or frozen cranberries

• 2 dates

Add water or almond milk to the max line of the large cup, and blast.

Sweet Potato Pick-Me-Up

Complex carbs from the sweet potato will provide sustained energy, and cinnamon keeps blood sugar balanced.

• 1/2cooked sweet potato (skin on)

• 1/2teaspoon vanilla extract

• Pinch cinnamon Pinch nutmeg

• 1 cup ice cubes

Add almond or coconut milk to the max line of the large cup, and blast.

Last Updated on Thursday, 01 November 2012 04:54