Healthy Holiday Cooking Tips – 2022
By Lisa Shanken
December 20, 2022
Happy holidays! I always find this time of year to be a bit complicated. The holidays are joyous but they can also come with their challenges. I believe it’s important to acknowledge that, which can actually help you ease into the holiday season and enjoy it more.
Of course, the holidays are also a time of indulgence, which is fun, but it is important to stay mindful and not overdo it. With that in mind, I would like to offer some ideas on easy ingredient substitutions that taste great but are better for you. They allow you to still make your favorite dishes in healthier versions.
- Chocolate! Many holiday recipes call for chocolate, so I suggest swapping out milk or semi-sweet chocolate chips for dark chocolate that contains at least 70% or more cacao. The higher the percentage of cacao, the less sugar in the chocolate. In addition, cacao is a powerful antioxidant that boosts energy and helps burn fat.
- Swap out the white sugar listed in so many holiday dessert recipes for other healthier, all-natural, sweeteners such as stevia, coconut sugar, or monk fruit sweetener. All of these sweeteners are all natural and measure much lower on the glycemic index. This means they won’t spike your blood glucose levels the way white sugar does. These alternative sweeteners each have different levels of sweetness, so a quick Google search can guide you on how to measure and replace the white sugar.
- Aim for more plant-based foods in your holiday meals this year. You can do this in a variety of ways. For example, you can swap out coconut cream for dishes that call for full-fat dairy products, like creamy soups. You can also use beans and potatoes as thickeners instead of heavy cream, and you can offer cooked fruit as a topping on desserts instead of overly sweet syrups. Also, try vegetable side dishes like seared broccolini and pesto spaghetti squash instead of starchy side dishes like white potatoes and semolina pastas.
- Cut down on unhealthy cooking oils like canola and safflower, and instead opt for olive, coconut, and avocado oils. Pay close attention to burn temperatures when using oils because they can release carcinogens if they start to smoke. To be safe, use olive oil for dressings and very low-temperature sautéing, coconut oil for medium-temperature cooking, and avocado oil for higher temperatures and frying. Olive and avocado oils are high in healthy monounsaturated fats, while coconut oil is an excellent source of MCTs (medium-chain triglycerides).
So get adventurous with your cooking. Most importantly, have fun with it, and be willing to try new things! The only constant is change, so change it up this year!
At Tri-Wellness, we want to wish the happiest of holidays and ease and joy into the New Year.
Lisa Shanken
My passion is to help you live your healthiest and most harmonious life, but in a way that’s realistic and practical for you as a unique individual on this planet. My philosophy is all about “balance,” never a diet since a diet is not sustainable for life, aka Kill The Diet.
Time Management Strategies To Start The Semester Right
By Lisa Shanken
August 13, 2024
Boosting Time Management Skills for College Students For most college students the fall 2024 semester will begin soon. Navigating the numerous challenges that college presents can be overwhelming, especially for those diagnosed with ADHD and other mental health struggles. While the freedom and fun that go along with being a...
Understanding How Loneliness Impacts Mental Health and the Lifelong Benefits Of Overcoming Loneliness
By Lisa Shanken
July 12, 2024
What is Loneliness? Loneliness is a complex and often misunderstood emotional state. It is defined as the feeling of being alone or isolated but it is also subjective – what one person perceives as loneliness might feel different for someone else. Loneliness can be caused by many different factors including...
Testimonials
Lisa’s weight loss plan really gave me a new insight to healthy eating and living. I was diagnosed with breast cancer in January 2015. Healthy living/easting/exercise has become very important to me and my family and this program really helped me get even more on the course with this and helped me lose weight.
Danielle D, Great Neck, NY
When I heard about the 10 Day Weight Loss Challenge, I wasn’t sure if it would be a good fit, since as a physician, I understand nutrition and health (and therefore knew the dangers of fad diets, etc…), and I do my best to exercise (though not always enough).
But as a single mother of 2, it’s still very challenging ti “fit in all in” (including cooking healthy meals for my children) due to my busy schedule. And when my time is short, bad habits crop up and weight gain follows.
Dr. Gila Ackerman, Boulder, CO
Psychiatrist
Lisa has made an enormous contribution to my health and strength.
I have seen and felt the most fantastic changes in an amazingly short time.
Chessie F, Boulder, CO
I just wanted to say you were amazing through this 10 day process!
I learned so much from you! You were very thorough in all areas of the challenge and got back to us in such a quick manner with our questions.
It was a great jump start into a more healthy life style that’s for sure!
Colby E, Boulder, Colorado
I LOVE the recipes, simple, few ingredients, appealing.
I like the idea of using the list of staples you provided when i was tempted to cheat!
Phyliss S, Spring House, PA
I worked with Lisa to develop a holistic wellness plan that has allowed personal growth without having to completely change my lifestyle. Her programs are designed around your personal needs, so I always feel like I've gotten the most from my sessions and leave with manageable goals. Lisa's three-prong approach to wellness (fitness, nutrition and health) is helping me live a balanced and grateful life.
Ali S., Boulder, CO
I’ve been through the ringer with different dieting plans through the years. Some helped me lose weight and some didn’t – but it didn’t matter because I would always gain it back.
I didn’t know if this 10 day Weight Loss Challenge would be the answer since everyone says they have the “BEST” way to lose weight.
But this one seemed to be more doable – like instead of starving myself, keeping track of calories (“been there done that – VERY annoying!”) and things I know I wouldn’t stick to.
Jill W, Park, NY
Lisa, you have been a very positive role model for me!
Through the exercise and diet I’m becoming healthy and more positive about my life!!!
Thanks!
