Ad-Express and Daily Iowegian, Centerville, IA

Local News

December 15, 2011

Seasonal strategies … how to curb the calories but not the fun

CENTERVILLE — From Thanksgiving to the New Year’s Eve toast, the opportunities to overindulge are nearly endless. Enjoying the food is a big part of enjoying the holiday, but it doesn’t have to add inches to your waistline. Let these strategies help you get through the season without adding extra pounds.

Minimize mindless munching. Nibbling before and after a big holiday meal is a sure way to add significant calories. Between the eggnog, cheese ball, homemade cookies and candy, it’s easy to top 1,000 calories before sitting down to dinner. The same goes for the goody trays in the break room at work. What to do? Survey the culinary landscape and decide what you really want. Keep the portion reasonable and then leave the food table.

Use high-protein and high-fiber foods to your advantage. Lean meats, fish and low-carbohydrate vegetables can help you feel full when you’re hungry without a burdensome load of calories. Have ready-to-eat veggies with hummus, a cheese stick with fruit or a Greek yogurt cup to help curb your hunger.

Enjoy the turkey, but don’t gobble. This isn’t an eating contest, so slow down! Truly enjoy the rich pleasure of the foods you don’t get every day. Let the food linger on your tongue. You may discover a sense of satisfaction with a meal with far fewer calories when you take time to enjoy the food you’re eating.

Beware of liquid calories. A cup of regular eggnog can have up to 500 calories and that Starbucks white hot chocolate with whipped cream will cost you over 500 calories and 16 g fat. Factor in alcohol, sugar-loaded punch drinks, hot cider and more and see how liquid calories add up. What to do? Choose “light” or “diet” drinks and drink lots of water. Choose hot tea or coffee in place of hot chocolate or cider.

Get moving. Some people would rather burn it up than give up tasty holiday foods. If that’s the case, plan physical activity into your day. Go outside with the kids to toss the football around, grab your music and take a brisk walk or shop at the mall instead of online. Simply moving more can help burn off extra calories, tone your muscles and work off some of the holiday stresses.

Use MyPlate as a guide. The government’s new food icon, MyPlate, is a guide that can help you get balanced nutrition and make better food choices at holiday meals.

Cranberry, Cherry & Walnut Marmalade

Serves 16 (1/4 cup each)

Active time: 10 minutes | Total: 2 hours (including cooling time)

Fresh cranberries get crunch from walnuts and an infusion of sweetness from dried cherries in this take on a classic marmalade. Leftovers are great on a turkey sandwich.

All you need

3/4 cup Hy-Vee sugar

1 cup water

1/2 cup port or other sweet red wine

1/4 teaspoon ground cinnamon

1/8 teaspoon freshly grated nutmeg

1/2 cup Hy-Vee dried tart cherries

1 (12 ounce) package fresh or frozen cranberries

2/3 cup Hy-Vee chopped walnuts, toasted

1/2 teaspoon freshly grated orange zest

All you do

1. Combine sugar, water, port (or wine), cinnamon and nutmeg in a medium nonreactive saucepan (see Note); bring to a boil. Add cherries and cook for 1 minute. Stir in cranberries; return to a boil. Reduce heat and simmer until about half the cranberries pop, 10 to 12 minutes. Remove from the heat.

2. Stir in walnuts and orange zest. Let cool completely. (The marmalade will thicken as it cools.) Serve at room temperature or chilled.

To make ahead: Cover and refrigerate for up to 3 days.

Note: A nonreactive pan – stainless steel, enamel-coated or glass – is necessary when cooking acidic foods, such as tomato or lemon, to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart an off color and/or off flavor in acidic foods.

Source: adapted from Eating Well, Inc.

Nutrition facts per serving: 105 calories; 3g fat (0g sat, 1g mono); 0mg cholesterol; 17g carbohydrate; 10g added sugars; 2g protein; 2g fiber; 2mg sodium; 53mg potassium.

Heather Ware, RD, LD, is a Hy-Vee Registered Dietitian serving the Ottumwa, Centerville, and Unionville areas. Contact her at for more information. This information is not intended as medical advice. Please consult for physician for individual advice.

Text Only
Local News
  • Council to hold solicitation workshop

    The Centerville City Council Monday set Thursday, July 17 at 5:30 p.m. at City Hall to hold a workshop to allow public input on the ordinance preventing solicitation in city streets.

    July 10, 2014

  • Moore Citizen of the Month Council passes rental permits, fees

    The Centerville City Council Monday night at City Hall listened to and approved the second reading of an ordinance amending the way the city deals with rental permits, fees and licenses.

    July 10, 2014 1 Photo

  • A.C. history by Enfys McMurry © 2014 Enfys McMurry All rights reserved. July 10, 1940: As America was arming itself the summer and fall of 1940, Britain was in mortal peril. Prior to invading across 26 miles of the English Channel, the Nazi Luftwaffe was bombing the British, attempting to eliminate the Royal Air Force, p

    July 10, 2014

  • Cincinnati has a new mayor CINCINNATI — A special meeting of the Cincinnati City Council was held at City Hall on Monday, June 30 to interview applicants for the vacant mayor position.The council reviewed a letter of intent/interest received from Mayor Pro Tem and council memb

    July 10, 2014

  • Online medical clinic launches in Iowa SAINT PAUL, Minn. —, a web- and mobile-based online clinic designed to safely treat more than 50 common illnesses while saving time and money, is now available to anyone who lives, works, or travels within Iowa.“virtuwell reinvents the

    July 10, 2014

  • Butterfly presentation at Drake Public Library Carrie Stivers will give a presentation on butterflies for the Children’s Summer Reading Program Saturday, July 12 at 10 a.m. at the Drake Public Library in Centerville. Stivers’ interest in butterflies began in 1992 when she started working with the

    July 10, 2014

  • Appanoose County Fair Queen Contestants Appanoose County Fair Queen contestants

    The following are the 2014 Appanoose County Fair Queen contestants. The Queen judging will be held on Thursday, July 17 at the First United Methodist Church in Centerville at 6:30 p.m. and the crowning will be held on Monday, July 21 at the fairgrounds.

    July 9, 2014 1 Photo

  • 070814 Howard Photo Missing Moulton war hero's remains identified The family of Robert E. “Bobby” Howard has received official word of positive identification of his remains recovered from a World War II fighter plane crash in Muehlanger, Germany.Howard enlisted in the United States Air Force when he was 19 years o

    July 8, 2014 1 Photo

  • Iowa gas prices stay steady Iowa, July 7- Average retail gasoline prices in Iowa have not moved in the past week, averaging $3.57/g yesterday, according to GasBuddy’s daily survey of 2,036 gas outlets in Iowa. This compares with the national average that has fallen 2.3 cents pe

    July 8, 2014

  • A.C. history by Enfys McMurry © 2014 Enfys McMurry All rights reserved.Independence Day, 1881, Part 2: After dark that evening, people on the Courthouse Square waited for the firework display. Five hundred dollars had been spent on fireworks. The event was promoted as “the grande

    July 8, 2014

  • Second reading of amended rental permit ordinance

    The Centerville City Council tonight at City Hall will hear the second reading of an ordinance amending the way the city deals with rental permits and associated fees.

    July 7, 2014

  • Cincinnati fundraising meeting set

    Cincinnati Development Initiative will hold a fundraising meeting at Cincinnati Community Center on Tuesday, July 8.

    July 7, 2014

  • 070714 Mystic Cutie Contest Mystic's 4th celebration on the 5th MYSTIC — A bit of unusual news came out of Mystic Saturday.Not a single woman between the ages of 17 and 21 entered the Miss Mystic queen contest during Mystic's annual fourth of July celebration Saturday.One organizer said they decided to allow Miss

    July 7, 2014 2 Photos

  • Democrats to hold meeting

    The Democratic Central Committee will meet at Democratic Headquarters on the southeast corner of the Square on North 13th Street at 7 p.m. on Tuesday, July 8.

    July 7, 2014

  • Miss Pancake Day, Lil Miss and Mister and Escort applications available

    The Centerville Pancake Day Queen Committee is taking applications for contestants for Miss Pancake Day contestants, escorts and Lil Miss and Misters.

    July 7, 2014

Featured Ads

The Iowegian wants readers to think about the upcoming election in November. In the next few weeks and months we will ask our readers to pick a candidate in selected local, state and federal races. So, the question of the week is, "Who do plan to vote for to fill the seat in the United States House of Representatives in Iowa District 2: Democrat incumbent Dave Loebsack or Republican challenger Dr. Mariannette Miller-Meeks?"

A. Dave Loebsack
B. Dr. Mariannette Miller-Meeks
C. Not sure
     View Results
Iowegian on Facebook