December's Super Food is the Cranberry

During the holidays, we tend to overeat as all the treats and goodies can be hard to resist. On average, holiday meals can have about 3000 calories and many of us will have a second or third helping. If you want to avoid eating too much over the holidays, give the following tips a try:

  • Don’t Skip Meals-Saving your appetite for a holiday meal later in the day can lead to overeating. It is particularly important to eat breakfast as research shows you are more likely to eat less calories throughout the day if you eat breakfast.
  • Eat Smaller Portions-Don’t feel like you CAN’T eat some of your favorite holiday foods but try to choose smaller portions of foods and eat in moderation. This will help cut down on the number of calories you eat during the holidays.
  • Focus on Socializing and Not on Food-Keeping busy mingling with family and friends is a great way to stay distracted and not focus on all the food there is to eat.
  • Learn How to Say ‘NO’-When getting together with family and friends, your loved ones may constantly offer you food and tell you to eat. Learn to politely say ‘no’ to prevent eating too much.
  • Eat More Fruits and Vegetables-Fruits and vegetables are healthy for you as they have a lot of nutrients, help you feel fuller and are usually lower in calories.

Recipes of the Month

spinach saladSpinach Salad With Dried Cranberries, Almonds & Goat Cheese

Total time 15 minute
Prep time 15 minutes

4 Servings


  • 6 oz. baby spinach leaves
  • 1/4 cup dried cranberries
  • 1/4 cup sliced or slivered almonds
  • 3 oz. goat cheese

Dressing Ingredients

  • 1 tbsp white balsamic vinegar (could use regular balsamic)
  • 1/2 tsp Agave nectar (or use your favorite sweetener)
  • 2 tbsp olive oil
  • Pinch of salt


  1. Wash spinach if needed and spin dry, then place in large bowl.
  1. Whisk together balsamic vinegar, agave nectar and salt then whisk in olive oil. Toss spinach leaves with dressing (you may not need all the dressing if you prefer your salads on the dry side).
  1. Arrange spinach on individual serving plates and sprinkle each salad with dried cranberries, sliced almonds, and goat cheese. Serve right away.

Cranberry Orange Breadcranberry orange bread

Total Time 55 minutes
Prep Time 15 minutes
Cook Time 40 minutes

12 servings


  • 1/2 cup sugar
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 3/4 cup plain, nonfat Greek yogurt
  • 1 Egg
  • 3/4 cup 100% orange juice
  • 1 tbsp orange zest (about one large orange)
  • 1 cup cranberries (you can sub in 3/4 cup dried cranberries instead, if you wish)
  • 1/2 cup pecans, chopped


  1. Preheat oven to 350°F. Grease a 9×5-inch loaf pan. (I love using Baker’s Joy)
  2. In medium bowl, whisk together flour, sugar, baking powder, baking soda and salt, set aside.
  3. In a separate large bowl, blend together the yogurt, egg and orange juice. Stir in the flour mixture. Fold in the orange zest, cranberries and chopped pecans.
  4. Pour the batter into prepared loaf pan. Bake for 40 minutes, or until golden brown and a toothpick inserted in the center comes out clean. Allow to cool for 10 minutes in pan, then transfer to wire rack to cool completely.