Have a happy healthy Christmas: it's Christmas time again and these recipes remind us that it is possible to eat healthy food and enjoy ourselves.

Remember that half the population are overweight or obese (1) 25% of the adult population are at risk or already have diabetes (2) and 41% of us are likely to die of heart disease (3).

So if you are entertaining you are very likely to have guests who are wishing to eat healthy food that is low fat, low sugar, and high fibre. In fact if you throw a party for 30 adults, 15 might be overweight, 7 might have diabetes, and the other 9 at risk of cardiovascular disease. Imagine the frustration of wanting to eat healthy food and being at a party with nothing suitable. As nurses, shouldn't we always make sure that we are offering alternatives that meet these healthy eating requirements?

So do try these recipes.

And have a happy healthy Christmas!!!!

(1.) DHB Toolkit Obesity Ministry of Health 2003

(2.) The Rising Prevalence of Diabetes and Impaired Glucose Tolerance, Dunstan, Zimmet et al, Diabetes care, Vol 25, 5, May 2002

(3.) DHB Toolkit Cardiovascular Disease Ministry of Health 2003

Maggie Wilson

Diabetes Educator, Pegasus Health

TURKEY WITH A DIFFERENCE

Summer is a great time to enjoy more physical activity, as well as fresh fruits and vegetables. But the festive season can also bring the usual obstacles of overeating, extra alcohol and a change in routine.

The National Heart Foundation of New Zealand, the charity which leads the fight against heart, stroke and blood vessel disease, recommends regular physical activity and a balanced diet as good starting points in reducing the risk of a heart attack or stroke.

While it is tempting to overeat at Christmas time, the Heart Foundation recommends enjoying treats in moderation, ensuring there are healthy options available and heading out after Christmas dinner for a walk or game in the park. At this time of year, a number of vegetables and fruits are plentiful and their flavours are at their best, so remember to include them in your Christmas meals.

To help encourage New Zealanders to cook and indulge in healthy, great tasting food, the Heart Foundation offers a range of cookbooks. For more information on the recipe books or Heart Foundation services and heart health information please visit www.heartfoundation.org.nz or call 09 571 9191.

Here is a heart healthy Christmas recipe from the Heart Foundation's Deliciously Healthy Cookbook that can be enjoyed guilt-free:

BAKED PASTA WITH TURKEY AND CRANBERRY

      Canola cooking spray
 200g farfalle (butterfly or bow tie pasta)
 100g baby spinach leaves, washed
 200g light turkey breast, shaved
    6 eggs, tightly beaten
125ml low or reduced fat milk
  1/3 cup grated reduced fat cheddar cheese
    2 tablespoons cranberry sauce

1) Preheat oven to 180[degrees]C. Spray 6 large (250ml) muffin tins
with canola spray and line the bases with baking paper.

2) Cook the farfelle in a large pot of rapidly boiling water until
just tender, drain well.

3) Line the bases and sides of the muffin tins with the farfelle.
Steam the spinach until it wilts, drain well and squeeze out any
excess moisture.

4) Fill the centre of each muffin tin with turkey breast and spinach.

5) Whisk together the eggs, milk and cheese and pour into the muffin
tins. Top with a spoonful of cranberry sauce. Bake for 20 minutes or
until set. Turn out and serve with a green salad if you wish. Makes 6.

SEVEN SECRETS FOR SURVIVING THE SILLY SEASON SUPERBLY

This is the time of the year to eat, drink and be merry, but not 'for tomorrow we wilt die' as the saying goes, or for that matter 'for tomorrow we will diet'. You can manage to celebrate, enjoy the festivities and survive with more energy than you thought possible by following the few suggestions listed below.

It is my personal wish for you at this time of year, that not only wilt you enjoy the very best of food and wine in a way that will nourish & energize your body and spirit, but that you wilt be with people you rove, respect and care for.

1. Prepare for the damage ... that means nourishing, energizing and protecting the body to prepare for the onslaught.

You know you are going to indulge beyond normal this time of year. Food and drink are more abundant and the options are more and more decadent leading up to the new year. So to survive with reserves of energy, you need to help the body out as much as you can, by boosting the immune system. Eat as much live fresh living foods before and after times of celebration. The night before you are going out to dinner have a lighter salad type dish and get a good nights rest. When you wake up start with the next step.

2. Hydrate before you Dehydrate 

First thing in the morning start to hydrate your body. Alcohol is highly dehydrating to the body so super-hydrating before and after the night wilt give your body a head start to recovery. Drinking good quality filtered water throughout the day (not just in the afternoon when you remember), wilt not only hydrate you, but also you won't arrive at the function and guzzle a few drinks down because you are so thirsty. Try to alternate alcoholic drinks with some good quality water. A few more glasses of water before bed and a couple first thing when you wake up.

3. Cleanse in between the Celebrating

Giving your body a rest in between parties by a gentle cleansing, wilt help get rid of toxins that have built up in the system if you have consumed too many high energy foods and alcohol Cleansing teas or even natural herb teas (that means the ones without the fake flavourings), first thing in the morning wilt stimulate cleansing of the liver. Try dandelion root tea or a Hilda Hemmes Spring Klenz tea. The other old stand by that is sensational is half a lemon squeezed into a glass of warm tittered water.

4. Be fussy

One way I have reduced my consumption of celebration foods is to only drink wine if it m wine I really appreciate and only eat food that I love. If I am going to a function that is notorious for bad food I will have a luscious salad or grab some sushi before I go out. If I am caught off guard I will eat the most appealing items and have one social glass of wine.

5. Alkalize whenever you set the chance

Tea, coffee, sugar, alcohol, meat, dairy, refined grains, stress, environmental toxins are all acid forming. If you are not counter balancing it with alkalizing influences by the end of December your body will be in a acid state. To avoid this imbalance eat live fresh plant foods that are minimally processed. Salads are a great example of this but make them taste good using fresh herbs, a cold pressed oil, fresh lemon (which is also alkalizing) and an unprocessed salt. Lemons although an acid fruit are alkalizing to the body so squeeze lemon into your water and on your food when you can.

6. Walk away or limit yore exposure to stressful situations

This time of year you are often obliged to catch up with people who are a source of stress in your life. It is also a time when we put too much on our plate literally and figuratively resulting in more stress to our body, mind and spirit. Try to avoid these situations by preparing ahead of time. Organize to head off to another obligation when you know the alcohol is going to kick in and people start to feel less inhibited and say things everyone regrets.

7. Celebrate like there is a tomorrow!

I can hardly think of a better thing to celebrate than another day. For most of us particularly if we celebrate wisely there will be many more times of celebration so enjoy the festivities with the next year and the next 50 years in mind. You can enjoy the champagne and pudding more if you know you are going to remember the night fondly and wake up feeling good. www.foodloversworkship.com

Lemon fizz

For a non alcoholic drink that still feels
festive and tastes beautiful try lemon fizz.
It is not a health drink but will leave you
fearing tess fuzzy that the normal fizz.

Juice of 4 lemons
1/2 cup pure maple syrup
  1 litre chilled pure sparkling mineral water
    fresh lemon verbena leaves or if you can't
    find them use mint leaves
    Mix lemon juice with maple syrup and place
    in a large jug with lemon verbena leaves.

Slowly pour in the mineral water and gently
stir.

Pour into champagne or martini glasses.

THIS LOVELY DESSERT IS IDEAL FOR CHRISTMAS DAY

The advantage to festivities in a hot climate means you can use great foods like berries and stone fruits. This non-traditional dessert is quick and tastes so lovely you may never go back. You can add a dab of creamy vanilla yoghurt or whipped cream for an accompaniment. Don't use low fat products unless you really do prefer their taste as it can ruin the enjoyment of such a beautiful dessert.

Summer Berry Safari

Raspberries
Blueberries
Blackberries
Cherries

For extra zing and colour you can add
nectarines, peaches or plums.
Drizzle of maple syrup
Squeeze of fresh lemon or lime
lime zest
lightly toss berries in a bowl with maple
syrup and lemon juice to taste.

Very, Berry, Cous Cous

  1 cup of couscous (or Quinoa for a variation
    or if allergic to flour products)
  2 cups fresh squeezed orange juice
    cinnamon stick, star anise, or freshly grated
    nutmeg (all optional)
1/4 cup dried blueberries
1/4 cup dried sour cherries
1/4 cup dried cranberries

Place cinnamon stick, dried berries,
cranberries and cherries in a saucepan and
cover with orange juice and bring to
simmer, remove from heat and allow to
stand for 10 minutes, add cous cous and
set aside for 10 minutes to absorb liquid.
Finely chop fresh mint for a garnish to fold
through the couscous.

Finally arrange a scoop of the Very Berry
on the plate, top with Summer
Seny Salad and serve with creamy yoghurt
or whipped cream.