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       5 Squares Newsletter

December 2008  

   
In This Issue
Nutrition: Expert Eating Tips
for the Holidays
Feeding America & Your
Local Food Bank
Recipe: Braised Lamb Stew
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Monica Greetings,
December is historically the time when we all tend to stray from our healthy eating habits. I have put together some tips that may help you ease through this joyous season without expanding your waistline.

In the spirit of the season let's not forget those who will go without, not only during the holidays but also year-round. Have you ever thought of working at a food bank or donating food for the needy? We have included a link to access local food banks in your area that desperately need your help.

Also, try our braised lamb stew recipe. It is perfect for the cold months ahead. For your New Year's resolutions, scroll down for our special savings. Have a wonderful year-end and holiday season.

 
Happy Eating!
 
Monica Lynn
Nutritional expert and Founder of 5 Squares
 

P. S. Feel free to email me your feedback and questions.
 
Nutrition: Expert Eating Tips for the Holidays
Have you thought about how you are going to deal with the whirlwind of tasty temptations available during the holidays?
holiday buffet The fact is the holiday season is the ultimate test for both the novice and expert healthy eater, where there is no short supply of stress and emotions, not to mention of course, the abundant opportunities to overindulge at every festive gathering.
 
Here are some quick tips to help you to navigate the season in a healthy way while still enjoying the revelry.
Tip #1: Adjust your attitude
If you have finally made some headway with your weight loss, have finally started a more healthy eating style, or if you have done none of these things and don't want to make matters worse, consider maintaining your weight as your goal. Instead of actively trying to lose weight during this very challenging time of year, think "moderation, moderation, moderation." Try to abstain from the "problem" foods most of the time. "Most of the time" is better than "none of the time."
 
Tip #2: Never arrive hungry or skip a meal
You know what foods you need to stay away from. Well, those foods are a lot harder to resist when you're starving and your blood sugar is in the pits. An ounce of prevention goes a long way here. A glass of tomato juice, fresh veggies and hummus, or a rice cake with some peanut butter will keep your appetite at bay. Try any of them an hour or so before the big holiday dinner and watch your willpower soar while your waistline stays in place. Skipping a meal in order to "save up" for the big celebration will slow down your metabolism, so keep yourself fueled.
 
Tip #3: Go to the buffet line with a small plate
A full salad plate looks like a lot of food and psychologically "feels" the same way. You can always go back for seconds, or even thirds; and all of this slows down the eating process, giving you more time to feel full. And more often than not, the larger portions of food you would have eaten if they had been on your plate will wind up staying on the buffet table.
 
Tip #4: Limit alcohol
As you know alcohol is loaded with empty calories so limiting your alcohol intake is an easy way to keep the calories down. Abstain when you can, limit when you can't. Consider skipping a dessert if you choose a glass of wine. You really have to pick your poison and adjust accordingly.
 
Tip #5: Be sure it's not thirst
Many times when we crave food, it's not really hunger that's driving the urge, it's mild dehydration. So drink tons of water. A slice of orange, lemon or lime will flavor the water and cut your cravings; flavored non-caloric seltzers accomplish the same thing.
 
Tip #6: Plan a strategy
During the holidays, try to plan around where you're going, what temptations are likely to arise and how you're going to deal with them. Decide in advance what you're going to allow yourself, but prepare for it so you don't go overboard. Don't be afraid to taste things without finishing them. Also, try some of these tricks:
  • Eat slowly whenever possible to give your brain time to register your level of fullness.
  • Begin each meal with a salad to fill up with healthy fiber.
  • Replace sweet with spicy to diminish your sweet craving.
  • Divide each of your meals in to thirds: 1/3 protein, 1/3 vegetable, and 1/3 starchy carb and/or dessert to keep the unhealthy eating to a minimum.
Tip #7: Exercise even a little every day
When you are loading your calendar with each event's date, time and place, stop and think how you will fit in some form of exercise that day. Even a little daily exercise will help you to deal with the stress of the holidays, maintain your metabolism and shrink calories.
 
Be comforted to know that even a few slips will not ruin your next visit to the scale. Throwing in the healthy-eating towel because of a few indulgences will only make things more difficult later. Don't wait until New Year's to get really serious about your weight and health. If you do slip one night, start eating healthy again the next day.

Focusing on the holiday's unique opportunities to spend extra time with your friends and family instead of clinging to the buffet table can help you to enjoy the merriment and resist temptations. If you have any questions, please email us.

You can also visit our archive page for past newsletter nutrition articles.
 
The health information provided here is for informational purposes only and is not intended to substitute for seeking professional medical care.
Feeding America & Your Local Food Bank
Hunger in the eyes of a child

 


 Did you know that 1 in 8 Americans are at risk for hunger?

The charitable organization Feeding America highlights the importance of mindfulness in regards to food. Many people will not have the luxury of food-laden festivities this holiday, much less good nutritional meals, but you can help.
 
Feeding America, formerly called America's Second Harvest, is the nations leading domestic hunger-relief charity. Through a network of over 200 food banks serving all 50 states, Feeding America provides food assistance to more than 25 million low-income people (including 9 million children and 3 million seniors) facing hunger in the United States.
 
If you would like to help, you can donate to Feeding America directly or find your local food bank to find out how you can best support the fight against hunger in your area. Visit www.FeedingAmerica.org for further information.
 

You can also visit our archive page for past newsletter articles on resources.
  Recipe: Braised Lamb Stew
 
Lamb Stew Comfort food that is healthy and delicious. You will savor this
perfect winter stew all season long.    

We have conveniently created this recipe for a large family dinner. 
It is great served over brown rice.

 

 


Ingredients

8 garlic clove
1 (1 1/2-inch) piece peeled fresh ginger
4 tablespoons olive oil
3 pounds boneless lamb shoulder, trimmed and cut into 1 1/2-inch pieces
1 (3-inch) cinnamon stick
7 whole cloves
1 bay leaf
3 onions, finely chopped
1 tablespoon ground cumin
1 tablespoon ground coriander seeds
1/4 teaspoon cayenne
1 cup chopped drained canned tomatoes
1 teaspoon salt
Freshly ground black pepper
1 1/4 pounds fresh spinach, coarse stems discarded and the leaves washed well and drained
1 teaspoon fresh lemon juice
1 tablespoon pine nuts, toasted lightly
 
Preparations
1. Preheat oven to 350 degrees F.

2. In a blender puree garlic and gingerroot with 1/3-cup water.

3. In a heavy kettle heat 3 tablespoons of the oil over moderately high heat until it is hot but not smoking. In the kettle brown the lamb, patted dry, in batches, transferring it as it is browned with tongs to a bowl.

4. To the skillet add the remaining oil, heat it until it is hot but not smoking. In the skillet fry the cinnamon stick, the cloves and the bay leaf, stirring, for 30 seconds, or until the cloves are puffed slightly.

5. Add the onions and cook the mixture over moderate heat, stirring occasionally, until the onions are golden. Add garlic puree and cook the mixture, stirring, for 2 minutes, or until the liquid is evaporated.

6. Add cumin, coriander, and cayenne and cook the mixture, stirring for 1 minute. Add the tomatoes, simmer the mixture, stirring for 1 minute, and add lamb, salt, and enough water to come halfway up the meat. Bring the mixture to a boil and braise it, covered, until lamb is tender, about 1 to 1 ¼ hours. 

7. Remove cinnamon stick, cloves, and bay leaf.

8. In a large saucepan bring 1-inch water to a boil, add the spinach, and steam it, covered, for 2 minutes, or until it is wilted.

9. Drain the spinach in a colander.

10. Spoon off any excess fat from the lamb mixture and season with lemon juice, salt, and pepper, to taste.

11. Distribute the spinach over the stew and stir it in gently.

12. Transfer the stew to a heated serving dish and sprinkle it with pine nuts.
 
Serves 10

You can also visit our archive page for past newsletter recipes.
SAVE
SAVE
SAVE

Thinking about your New Year's resolution already? Call us between now and December 31st to set up your new year's deliveries and receive 10% off of your entire first order.

The more days you order, the more you save. You can prepay for up to 90 days with this promotion for a savings of almost $400. New Year's is our biggest celebration of the year and we are excited to welcome everyone back! This offer cannot be combined with any other and expires December 31, 2008. Mention this newsletter when you call.

Call or email us to get started now.
 

Offer Expires: December 31st, 2008

Email us:  Info@5Squares.com
Call us toll-free:  1.866.5.WE.COOK (1.866.593.2665)
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