celebrating iowa life
Deck the halls with blooms from Howell's Greenhouse page 6
Looking for a tasteful gift? Ship an Iowa food basket page 7
Small town life is sweeter for a North Iowa baker page 8
A joyful noise Iowans can enjoy all kinds of Christmas music, even from tubas PAGE 4
from the editor
BY dirck steimel
discover a new holiday tradition A tuba, or a whole group of tubas, don’t automatically spring into our minds when we think about Christmas music. But a group of Iowa tuba players (tubists?) may change your mind about that. As you saw on the cover of this month’s Family Living and can read about in Valerie Van Kooten’s article on Iowa’s holiday music, tuba players around our state are oompa-pa-ing their way into becoming a part of our holiday traditions. Also, be sure to check out Gary Fandel’s video of tuba players playing Jingle Bells in Cedar Rapids. It’s a tuba-full of fun. You can find the link on page 4. As you’ll see in Valerie’s article, our holiday music traditions run deep here in Iowa. From the exquisite choirs of Decorah’s Luther College in the northeast all the way across the state to Shenandoah’s Christmas Cabaret, the sounds of the season will be all around us. Attending one or
Volume 23 Number 12 A publication of the Iowa Farm Bureau for ag-supporting members.
more of these holiday music events offers a break from the hustle and bustle of the season and offers a chance to relax while listening to great music. In my mind, it’s a great way to remind ourselves why we celebrate Christmas in the first place. In the Spokesman, our farm publication, we write a lot of stories about young people returning to the farm, bringing new ideas and new energy along with them. The same thing is happening in our small Iowa communities. You can read a great example of that in this month’s Family Living. Jessica Goodale has opened a new bakery in her hometown of Osage. She’s specializing in scrumptious cheesecakes, using her family recipe, making a name for her shop well beyond her northern Iowa community. Two keys to having fun during the holidays are not overstressing about the gift giving and not overeating. We’ve got ideas for both. First, you can learn about giving a holiday gift to a charity, one that has a spe-
table of contents
cial meaning for you. It’s a great way to help, while making the season brighter for yourself and those in need. Second, we offer strategies that allow you to indulge in your favorite Christmas treats, like Grandma’s sugar cookies, peanut brittle or fudge, while staying active and maintaining a healthy weight. It’s important information for all of us who are about to be surrounded by holiday treats. We’ve got lots more in this edition of Family Living, so dig in and get ready for a healthy and safe Christmas season. And keep an eye out for something that will make a good Family Living feature this winter, or even next spring. We love to get suggestions from our readers; many of our best story ideas come from them. Give us a ring at 515-225-5416 or email us at firstname.lastname@example.org.
Dirck Steimel Editor
Features Health insurance answers Talk to a local Farm Bureau agent about how the new Affordable Care Act will impact your family. page 3
Appetite for Iowa Send a gift that's always the right size: Iowa hams, pork chops, cheese, bacon and the famous Maid-Rite sandwich. page 7
Sounds of the season Discover how Iowans celebrate the holiday season in song, with joyful choirs, ringing bells and bellowing tubas. page 4
Healthy living Avoid holiday weight gain by planning ahead, watching portion sizes and indulging in once-a-year-treats. page 10
Editorial Staff Editor Dirck Steimel Senior Features Writer Teresa Bjork Photographer/Writer Gary Fandel Iowa Farm Bureau Federation Craig Hill, president; Joe Heinrich, vice-president; Denny Presnall, secretary-treasurer and executive director; Edward G. Parker, general counsel. Board of Directors (District 1) Carlton Kjos, Decorah (2) Charlie Norris, Mason City; (3) Phil Sundblad, Albert City; (4) Doug Gronau, Vail; (5) Mark Buskohl, Grundy Center; (6) Nick Podhajsky, Traer; (7) Andrew Hora, Riverside; (8) Calvin Rozenboom, Oskaloosa; (9) Jim McKnight, Afton. Family Living (ISSN 1941-5486) is published monthly by the Iowa Farm Bureau Federation, P.O. Box 670, Iowa Falls, IA 50126. Subscription price of $2 per year for mailing in the continental USA included in the dues of Farm Bureau members in Iowa. Additional subscription fee required for mailing outside of the continental USA. Periodical postage paid at Iowa Falls, Iowa. Please send change of address to your county Farm Bureau office. Postmaster send address changes to Family Living, Spokesman Press, P.O. Box 670, Iowa Falls, IA 50126. Editorial offices for Family Living are located at the Iowa Farm Bureau, 5400 University Ave., West Des Moines, Iowa 50266. Contact Family Living at 515-225-5416. Copyright 2013
Do you have a story idea for Family Living? Please send us an email at email@example.com.
Deck the halls A central Iowa greenhouse offers an alternative to the busy malls for holiday gift and decor shopping. page 6 The sweet life A North Iowa baker brings her cheesecake business back to her hometown, to the delight of local residents. page 8 Feeding the hungry After a mission trip to Africa, an Iowa farm couple starts a charity to send food and medical supplies to impoverished African families. page 12
Departments Member benefits Save money on your holiday gift list with exclusive discounts on smartphones and mobile phone plans. page 3 Family budget Thinking about end-of-year charitable giving? Iowa State University Extension financial specialists offer their tips for making your charitable dollars count. page 5
family living december 2013
On the cover The musicians with Tuba Christmas of Cedar Rapids practice for their upcoming free concert Dec. 14 at the Westdale Mall. Each year, about 80 to 140 local musicians bring their tubas to play their favorite holiday tunes and celebrate the season. Cover photo by Gary Fandel
mobile phone plans that fit your family Ready Mobile offers exclusive discounts for Farm Bureau members If your kids put a smartphone on the top of their holiday wish list, or if you’re shopping for an affordable mobile phone plan without a contract, check out the exclusive savings for Farm Bureau members from Ready Mobile.
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Iowa Farm Bureau members can now save 10 percent on flexible, no-contract mobile phone plans through an exclusive partnership with Ready Mobile, an Iowa-based wireless provider. Ready Mobile offers individual and family plans for Farm Bureau members starting at $13.50 per month. Subscribers have no contracts to sign and can change their plans at any time, without penalties.
Ready Mobile delivers a variety of plan choices to meet the needs of Farm Bureau members, including families with teens, travelers and “snow birds” who want nationwide coverage, and anyone looking for a budget-friendly, lower-cost alternative to traditional phone plans. You can change your plans anytime based on actual usage. Ready Mobile provides wireless service on a national, multi-carrier network platform, with coverage across the state. Members can keep their existing cell phone number and can add family sharing of up to five phones to select plans. Customers can choose from a variety of mobile phone choices, including basic, keyboard and smartphones. Phone orders, mail orders and customer care are provided by Ready Mobile from their headquarters in Hiawatha for Farm Bureau members. Call Ready Mobile’s exclusive toll-free number for Farm Bureau members at 855-3272661 to learn more and place an order. Download more information on the plans and phones at www.readymobile.com. You will need to provide the promotion code FB123NOW and your Farm Bureau membership number to qualify for the exclusive savings.
www.readymobile.com get a smartphone for less Ready Mobile is now offering the Huawei Ascend, a full-featured smartphone at a great price. For $179.99 after your Farm Bureau discount, the Huawei Ascend is less than half the price of smartphones with similar features. The phone runs the latest Android operating system, which will support your favorite applications. The thin, sleek profile is coupled with a large screen, which makes the device easy to see and use. Take high-quality holiday photos of your family with the 5-megapixel camera. And make sure you stay safe with the GPS location and e-911 service. Call Ready Mobile at 855-327-2661 to learn more.
fARM bUREAU AGENTS ANSWER HEALTH INSURANCE QUESTIONS With the recent news on the Affordable Care Act (ACA), we followed up with Steve Kammeyer, Farm Bureau director of health insurance services, for an update on common questions. What are all of these problems with the new health insurance website? The ACA provided for “Marketplaces” to be set up in each state. They are a place for consumers to shop for health insurance. Some are run by the state, but most are run either by the federal government or as a joint state/federal partnership. All of those working with the federal government use a website, www.healthcare.gov, to facilitate the shopping experience. Not unexpectedly, that site has been plagued with problems, and consum-
ers are finding it very difficult to use — if they can even get signed on. The federal government has delayed any penalties for not having insurance until the end of March 2014, which coincides with the end of the enrollment period. What am I supposed to do until the website is available? There is a common misperception that you have to buy your plan on the exchange. Remember, the exchange is just another place to buy plans offered by private insurance companies. Those same plans are available through the person most Farm Bureau client/ members have work ed with before — their Farm Bureau insurance agent. The only real advantage to buying on the exchange is if you qualify for any
subsidies to help with the cost of your insurance. Your agent can help you determine that as well. Why are so many policies being cancelled? Many people were under the belief they could keep the insurance plan they had and didn’t have to switch. In fact, that was a point made repeatedly as the law was being debated in Congress. After the law passed, many additional requirements were put in place regarding the new plans, and those requirements made it very difficult, if not impossible, for insurers to continue to offer the same plans and comply with the law. At Farm Bureau, we were fortunate in that working with our carrier partner, Wellmark, we were able to preserve
the current plans of well over half of our members. In addition, the rest of them have at least a one-year extension before they need to move to the new plans. Why are rates rising? If you have done some shopping already for any of the new plans, you have discovered what many predicted — premiums are higher than premiums on older plans. That should not be a surprise, as insurers are now being required to offer many benefits that may not have been included previously. In addition, they are required to accept all applications, regardless of current health status. There are also new rating rules in addition to taxes and fees that were imposed by the ACA. All of these things are driving costs up — especially for those
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december 2013 family living 3
story by valerie van kooten photos by gary fandel
sounds of the season Make a joyful noise, The holidays are here From tubas to choirs to bells, Iowa celebrates the holiday season with song.
and songs. Located at the Orpheum Theatre, the concert begins at 8 p.m. For more information, go to www.siouxcityrockestra.com or
f you find yourself humming along to the Christmas music on your local radio station, you may want to check out some of the Christmas musical extravaganzas around the state. All events require tickets unless noted.
Dec. 5-8: Christmas at Luther. Join the six choirs of Luther College in Decorah as they celebrate the season. In addition, last year's concert will be broadcast on Iowa Public Television. (Check www.iptv for dates and times.) See Luther’s website at www.luther.edu/music for times each day or call 563-3871462. Dec. 7: Sioux City Rockestra. Billed as the “most popular Christmas show in Siouxland,” the Sioux City Rockestra performs its take on favorite Christmas carols
Dec. 8: Christmas CabAret. Like a little wine with your Christmas cheer? Head to Shenandoah for “Christmas Cabaret” at the Wabash Wine Company and enjoy an evening of dinner and Christmas music from the group Reconciled. Reservations must be made by Dec. 7. Go to www.wabashwinecompany.com or call 712-246-3009. Dec. 8: Celebrate and Sing Handel’s Messiah Concert. If you’d rather participate than watch, here’s your chance. Join the Des Moines Community Orchestra and a host of professional singers — along with a hundred or so chorus members — who show up to sing The Messiah. Bring your own music or pick up a copy there. The event is held at the Grace
United Methodist Church in Des Moines; a pre-concert talk begins at 1 p.m. with the concert at 2 p.m. For all the details, go to www. desmoinescommunityorchestra. org and click on “Messiah Concert.” Dec. 15: Christmas concert with Simon Estes. Acclaim ed opera singer and Iowa native Simon Estes will headline what's being billed as the largest Christmas Concert ever held in Iowa, featuring more than 1,200 Iowa high school students directed by the Des Monies Symphony's Maestro Joseph Giunta. The concert is a fundraiser for the Simon Estes Foundation's campaign to purchase mosquito nets to fight malaria in Africa. To purchase tickets, visit ticketmaster.com. For more information about the mosquito net campaign, visit www. simonestesfoundation.org. Van Kooten is a freelance writer from Pella.
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Top left: The Cedar Rapids Tuba Christmas musicians practice for their upcoming holiday concert Dec. 14 at Westdale Mall in Cedar Rapids. Above: Jim Engelbach, Tuba Christmas coordinator in Cedar Rapids, decks out his brass horn with stockings and a Santa. Visit www.tubachristmas.com to find a concert near you.
carol of the tubas When you think Christmas, don’t you automatically think of… tubas? You will when you attend Tuba Christmas on Saturday, Dec. 14, at Westdale Mall in Cedar Rapids. This is the 13th year that the tuba-palooza has made its appearance in Iowa, says Cedar Rapids coordinator Jim Engelbach, though it’s been running for almost 35 years around the world as a tribute to William Bell, a Perry native who brought the tuba into the forefront as a legitimate instrument. “He had tubas playing the melody, and not just the oom-pah,” says Engelbach. Tuba players from a 90-mile radius of Cedar Rapids will pack up their instruments and show up at the mall for a rehearsal and then a concert at 2 p.m., with players of all ages making an appearance, Engelbach says. “We’ve had them as young as 8 and as old as 80,” he says. “All skill levels are welcome.” Audience members show up early and bring their lawn chairs. “We’ve got groupies!” Engelbach says. Tuba Christmas will also take place on various dates and times around the state, including in Ames, Des Moines, Dubuque and Sioux City, among others. You must register to play. Go to www. tubachristmas.com to find the location of a concert near you.
To get a sample of a Tuba Christmas concert, see our Family Living extra at http://programs.iowafarmbureau. com/familylivingextra/.
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TRIMMING THE TREE
DECK THE HALLS WITH CHRISTMAS BLOOMS FROM HOWELL'S GREENHOUSE Family-owned Howell's Greenhouse offers more than just flowers for the holidays.
s the cooler temperatures and vibrant colors of fall make way for the snow and cold winds of another Iowa winter, transformations also occur in the holidays we celebrate during this annual season of change. With this in-mind, Howell’s Dried Florals & Greenhouse located in rural Cumming has carved out a reputation as a place to visit, no matter the holiday or time of year. Given their connection (and proximity) to a family-owned Christmas tree farm and the loyal customer base they have cultivated over the last 28 years, this should come as no surprise. Couple this with an intense desire to offer something different, and you have a successful recipe for business — one that has grown and developed over time.
FIRST STARTED BACK in 1985 as a way to combat the economic struggles of the farm crisis, Howell’s Dried Florals & Greenhouse is located on a little more than 800 acres in the heart of Madison County off Interstate 35 and just a short drive south from the hustle and bustle of the Des Moines metro’s western suburbs. The business is a part of a farm that has been in the Howell
family for six generations, so the roots run deep for Farm Bureau members Fred and Cindy Howell, owners of the venture. “I always planned on farming, but I also wanted to add something, so we started by growing flowers on a quarter-of-an-acre and it took off from there,” said Fred Howell. FRED IS THE OLDEST of seven children and his youngest brother, Chris, is the one who took over Howell Tree Farm, a neighboring business their father started 50 years ago. These two, long-time businesses are located side-by-side and are run by siblings, but that is about where the connections end, as they are operated as separate entities. Nonetheless, when people come to cut a tree for Christmas, the next logical step is to find a way to decorate it, so Fred’s business is poised to help fill this need with the retail space and product mix they have developed over the years. “Flowers still make up about 20 percent of our business, but Halloween and Christmas are two really big seasons for us,” said Howell, who also explained they have been doing pumpkins for 14 years and that they first opened their current gift shop in 1994 after people kept showing up and asking for more items to purchase.
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STORY AND PHOTOS BY MARK YONTZ Howell's Dried Flowers & Greenhouse near Cumming is open year round, but the family-owned business goes all out for the holidays. Customers can find gifts and holiday decorations while on their way back from the Christmas tree farm next door.
NO MATTER THE holiday, Howell’s goal is to offer customers products and/or experiences they have a hard time finding anywhere else. To him, it’s about being unique; maybe even visionary in his approach. “We like to think we offer unique products. This isn’t the mall or a big box store. It’s a different place to visit,” said Howell. “We try to keep it welcoming and real here. This is a working, family farm, which is why we try to keep everything very farm-related,” he continued. WHATEVER HIS FORMULA, it must
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be working, as he said people keep coming back year after year. In fact, Howell indicated they have multi-generational customers now and that some long-time customers come back every year just to see what they have changed or have new. And Christmas has certainly been a part of this since the gift shop area was first constructed in the farm’s 1910 barn. According to Howell, celebrating Christmas and offering an assortment of wreaths and decorations for sale was an almost “natural and necessary progression in their business.” “WHEN YOU SHOP for a tree, you want stuff to put on it; and to get to our place, you have to drive right past the Christmas tree farm,” explained Howell. Anyone looking for something different or unique, whether it be flower containers in the summer or Christmas wreaths and ornaments in the winter, Howell’s Dried Florals
& Greenhouse is a place worthy of a visit, if even to just look around and disconnect from the city shopping experience. So if you are tired of throngs of people and shopping malls and would prefer instead to do some browsing in the ambiance of an old barn on a working farmstead, this is the place to go. Mark Yontz is a freelance writer from Urbandale.
PLAN A TRIP Howell’s Dried Florals & Greenhouse is located at 3145 Howell Court in Cumming. The greenhouse is open year round. Fall hours are 10 a.m. to 6 p.m. For more information, call 515-981-0863 or 1-800210-1415 or visit www. howellsfloral.com.
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discover a slice of small town iowa An Osage baker returns to her hometown and brings along her sweet business.
h e n â€‚ r e n ov a t i o n s started last year on a historic building on Osageâ€™s Main Street, only a few people in town knew what was opening up inside
â€” and they weren't talking. For months, the storefront windows were covered with white paper, only adding to the mystery. And like many small towns, the rumor mill in Osage started churning. Jessica Goodale says she purposely
kept her business a surprise, relying on the word-of-mouth chatter as early advertising. When Goodale removed the white paper from the windows earlier this fall, Osage residents got their first peak inside their new hometown bakery. Colorful cheesecakes stand on display behind the shop windows, luring customers inside. Goodale, a Farm Bureau member who started the popular Uncâ€™s Cheesecakes and CachĂŠ Bakery in
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Above: Jessica Goodale, owner of Taste by Unc's Cheesecakes in Osage, bakes custom cheesecakes, cupcakes, cookies and other treats at her new downtown location. Top left: Goodale's bakery offers a modern yet comfortable setting that adds a new energy to Osage's Main Street.
the Des Moines area, has moved back to her hometown of Osage and brought the bakery along with her. The new bakery, Taste by Uncâ€™s Cheesecakes, brings a modern, friendly touch to Osageâ€™s already bustling Main Street, with its fashionable clothing stores, upscale gift shops and popular restaurants.
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Goodale says moving back to her hometown to open a bakery was one of the best decisions sheâ€™s ever made. â€œPeople in rural communities really appreciate small business owners; they want to support the small businesses,â€? she says. Goodale, 27, admits that she never planned on returning home, or opening a bakery, when she moved to Des Moines after graduating from high school. She started out working at several restaurants, including the Blue Moon Piano Bar in West Des Moines. Her dad, Russell Goodale, once owned the Teluwhat restaurant and bar in Osage, where he
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Come and share a slower paced holiday celebration. Hear choirs singing in the Coal Creek meeting house and Holiday recitations in the Prine School. Search for just the right gift from the Sears Catalog at the Mott General Store. Mail your post cards or a letter to Santa in the Wright Post office. The Blacksmith and rope maker will be working too. Or visit the families at the Nelson, Littler and Buxton homes. Refreshments, childrenâ€™s holiday activities, Christmas Crafts and Gifts in Bradbury Hall. So join us in the evenings on December 12th, 13th & 14th,from 5:30 pmâ€“9 pm,for an Old Time Country Christmas at Nelson Pioneer Farm and Museum, just east of Hwy 63 on the north edge of Oskaloosa. (FREE WILL Donations requested.) Sponsored by Musco Lighting. Information call Kelly at 641-672-2989 or www.nelsonpioneer.org
Continued from page 8
cakes for weddings.
was known for his cheesecakes.
Her wedding cheesecakes are so popular, Goodale has received requests from as far away as South Carolina, South Dakota and Colorado.
GOODALE SAYS SHE would ask her dad to make a cheesecake whenever she was hosting a bridal shower or party. They would meet half way between Osage and Des Moines so she could pick up the dessert.
Goodale ended up calling her dad so often to request another cheesecake that he decided to teach her the recipe.
failure,” Goodale says with a laugh. But after a few more tries, she finally got the recipe right — and then she ran with it.
HER FIRST ATTEMPT was an “epic
Goodale took an entrepreneur class at Des Moines Area Community College, where she learned to launch her new business. She named the business Unc’s Cheesecakes after her dad, who is known around Osage as “Unc.”
TREAT YOURSELF Taste by Unc’s Cheesecakes is located at 518 Main Street in Osage. The shop is open Monday through Friday from 6:30 a.m. to 6 p.m., Saturdays from 6:30 a.m. to 5 p.m. and Sundays from 9:30 a.m. to 4 p.m. For more information and a list of cheesecake flavors, visit www.uncs4cheesecakes. com or call 641-832-7340.
NOW, GOODALE BAKES more than 101 different flavors of cheesecake, including favorites like lemon, chocolate chip cookie dough and red velvet and savory flavors like buffalo chicken and bruschetta.
“ T h e yo u n g e r g e n e ra t i o n ( o f brides) wants something different than a traditional wedding cake, and cheesecake is a fun way to go,” she adds. BACK HOME IN OSAGE, the locals are happy to welcome a new bakery to the neighborhood, instead of having to drive 20 miles or more to the nearest city to buy a birthday cake. Goodale and her staff of 12 employees can make decorative cakes, cupcakes, cookies or whatever sweet treats that customers request. Cabin Coffee, a North Iowa-based coffee shop, opened a kiosk inside Taste bakery. And just like a bigcity coffee shop, the bakery offers free WiFi and a quiet balcony area, with comfy chairs and a view of the Main Street traffic from the large shop windows.
In addition to full-size cheesecakes, the bakers at Taste in Osage decorate cheesecake bites for holidays and special occasions.
“OSAGE NEEDED something like this. It’s a place for teenagers to hang out with their laptops. It’s quiet but not too quiet,” Goodale says. “And there are people who have moved back to Osage to raise their kids, and they get used to places like this in the cities.” The bakery’s production room is surrounded by glass windows, so kids can sit on a small bench and
watch as the bakery staff decorates cakes, cookies and cheesecakes. “There’s just something about the rural community,” Goodale says. “Things aren’t always so rushed and go, go, go. I feel more at ease now, and I’ve got more time to enjoy the personal relationships. Those personal relationships are better than a sale and money in the pocket.”
Goodale still sells her cheesecakes wholesale to several popular Des Moines restaurants. She also specializes in multi-tiered cheese-
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DECEMBER 2013 family living 9
BY Teresa Bjork
holiday eating without the guilt tips to maintain your weight this holiday season Watching portion size and focusing on your favorite treats can help avoid holiday weight gain. We all start the holiday season with good intentions. But when we see another plate full of Christmas cookies — at the church celebration, at the bank, at the office holiday party, it’s hard to stick to our healthy eating goals. Jenny Norgaard, a dietician at the North Ankeny Hy-Vee, says it’s OK to indulge in our favorite treats every once in a while. The key to maintaining a healthy weight is sticking to an overall good eating
plan, so you have a little wiggle room to enjoy a holiday cookie. "This seems to be a time of year when there are a lot of ‘extras’ around. But it’s a very short timeframe of the year, and it doesn’t make as big of a difference as long as you are following a healthy eating plan most of the time," Norgaard says. During the holidays and year round, remember the basics of healthy eating: Fill half your plate with fruits and vegetables, then add one serving of whole grains, 3 ounces of lean meats and low-fat dairy, Norgaard says.
It's OK to indulge in your favorite Christmas cookies, says Hy-Vee dietician Jenny Norgaard. Just make sure to watch your portion sizes, and try to fill half your plate with fruits and vegetables for your everyday meals. photo illustration by Gary Fandel
If you stick to a healthy eating plan, then you can indulge in the “extras,” like your mom’s famous fudge, and stay on track with your fitness or weight loss goals, she adds. “It comes down so much to portion size. You can still have those treats, but maybe focus on something that you don’t get the rest of the year,” Norgaard says. “If somebody makes
chocolate chip cookies, pass them up, because you can have those any time of the year.” And if you do slip up and overindulge at the holiday party, don’t get dis couraged, Norgaard says. “No matter what time of year, the one important decision you can make is to get back on track and don’t give
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up. It’s just one day, and you can start fresh the next day,” she says. The following are Norgaard’s 10 celebration strategies for healthy eating over the holidays: 1) Balance what you eat with other meals throughout the day. If your holiday meal is scheduled for 5 p.m., eat a small, lowercalorie breakfast and lunch. But be careful not to skip an entire meal in anticipation of a party; you will end up eating more. 2) Choose only the foods you really want and keep the portions small. Perhaps skip the salad with dressing (you can have one any day of the year) and go for that homemade stuffing. 3) Fill up on high-protein and highfiber foods. Foods such as lean meats, raw veggies and whole grains contain sufficient bulk to help fill you up, leaving less room for empty calories from sugarfilled goodies. 4) Eat slowly and chew thoroughly. You’ll be amazed how much willpower you can generate when you take your time and give your “satiety center” an opportunity to tell you that you aren’t hungry anymore. 5) Beware of “liquid calories.” Egg nog can have up to 400 calories per glass. The average can of beer or soda: 150 calories. Hard liquor contains about 175 calories for just 2 ounces, and wine contributes 80 calories per half cup. 6) Don’t hang out near the food. Putting some distance between you and the food creates a necessary obstacle between you and calories. 7) Chew gum. It will make you less likely to put more food in your mouth. 8) Avoid salty snacks. They can make you eat and drink more. 9) Take the initiative in preparing a healthy holiday snack or meal item. 10) Get moving. Make sure that moderate exercise is a regular part of your holiday routine. It can help burn off extra calories and work off the holiday stresses and strains.