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<p align="center"><b><font face="Verdana" size="5" color="#0000FF">Eat
Well/Be Fit</font></b></p>
<p align="center"><b>
<font FACE="Verdana" SIZE="4" COLOR="#000000">
Healthy Holiday Eating
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<p align="center"><a href="BOHEatWellBeFit.htm">Eat Well/Be Fit</a><!--mstheme--></font></td>
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<font face="Verdana" size="2">Holiday seasons
tend to give us the binge bug. From late November through New Year's Eve, the
holiday season can seem like a five- or six-week-long smorgasbord. A few more
hors d'oeuvres, another handful of nuts, another glass of punch. It's easy to
lose both the balance and the diet in a balanced diet when the opportunities
are endlessly staged in front of us ... holiday celebrations, family
gatherings and friendly festivities. </font> </p>
<p class="MsoNormal" style="margin-top: 1; margin-bottom: 1"> </p>
<p class="MsoNormal" style="margin-top: 1; margin-bottom: 1">
<font face="Verdana" size="2">With a little
planning, however, you can minimize mid-January seam stress, have more energy
and feel better than ever. No one wants to spend the season counting calories
or passing up favorite foods, but with a few changes, you can keep off extra
pounds and still enjoy the tastes of the season. Take a look at these
easy-to-follow tips on healthier food preparation and exercise. It won't hurt
a bit.</font></p>
<p class="MsoNormal" style="margin-top: 1; margin-bottom: 1"> </p>
<p class="MsoNormal" style="margin-top: 1; margin-bottom: 1">
<font face="Verdana" size="2"><b><u>Healthier
Food Preparation Ideas</u>:</b></font></p>
<p class="MsoNormal" style="margin-top: 1; margin-bottom: 1"> </p>
<h3 style="margin-right: -.5in; margin-top: 1; margin-bottom: 1"><!--mstheme--><font color="#330099">
<font color="#000000" size="2" face="Verdana"><u>
Turkey</u></font><!--mstheme--></font></h3>
<p style="margin-right: -.5in; margin-top: 1; margin-bottom: 1"> </p>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Don't
stuff the turkey with the stuffing, as it absorbs much of the fat. Bake it in
a covered casserole instead. </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Saut�
onions and celery in a small amount of butter/margarine, i.e., 1 tablespoon.
Use chicken or turkey broth for additional moisture. </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Roast
the turkey on a rack so the fat drips away from the bird. </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Use a
fat separator for the roasting pan juices and skim off all fat before making
the gravy. </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Use a dry package of turkey gravy
mix for added flavor and thickening. </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"> <h3 style="margin-right: -.5in; margin-top: 1; margin-bottom: 1"><!--mstheme--><font color="#330099">
<font color="#000000"><u>
<font size="2" face="Verdana">Potatoes<span style="font-weight: normal"> </span></font></u>
</font>
<!--mstheme--></font></h3>
<p style="margin-right: -.5in; margin-top: 1; margin-bottom: 1"> </p>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Mash
the potatoes with chicken broth and canned, evaporated, skimmed milk. HOLD THE
BUTTER - NO ONE WILL NOTICE! </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Use
pineapple and/or orange juice thickened with cornstarch as a glaze for carrots
or sweet potatoes. (Add a pinch of pumpkin pie spice to the glaze for more
flavor.) </font><!--mstheme--></font><!--msthemelist--></td></tr>
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<p style="margin-top: 1; margin-bottom: 1"> <h3 style="margin-right: -.5in; margin-top: 1; margin-bottom: 1"><!--mstheme--><font color="#330099">
<font color="#000000"><u>
<font size="2" face="Verdana">Miscellaneous<span style="font-weight: normal"> </span>
</font>
</u></font><!--mstheme--></font></h3>
<p style="margin-right: -.5in; margin-top: 1; margin-bottom: 1"> </p>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Sprinkle hot vegetables with dill
for flavor instead of butter. </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Use low fat canned cream soup in
the traditional green bean casserole. </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Use all fruit spreads on rolls vs.
butter or margarine OR, SKIP THE ROLLS due to so many other "bread" items,
i.e., stuffing, sweet potatoes, whipped potatoes, etc. </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Don't skip meals before the big
meal that day. You'll be too hungry and may overeat. Treat it as a regular day
- 3 meals and fruit snacks. </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Begin the meal with a salad. You'll
eat less during dinner. </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Watch portion sizes.
</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Watch the fat in your holiday diet;
eat more fruits and vegetables to satisfy hunger. </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Drink a couple glasses of
refreshing water before party going or party-giving. </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Avoid, where possible, the excesses
of extras ... gravy, cream, mounds of butter, sour cream, mayonnaise and
hidden cheese. </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Choose white poultry without the
skin. </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Avoid eating standing up.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">If you decide to splurge, make it
worthwhile by selecting something you really enjoy ... then just have a small
portion.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Eat slowly. It takes 20 minutes for
the brain to signal to the stomach that it is satisfied. </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Keep tempting foods in a place
where they are not in plain sight. Remember, "out of sight, out of mouth."
</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">At parties, enjoy the conversation
in a different room from the food. </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">If you use alcoholic beverages,
moderate your alcohol intake, and don't consume alcohol at all if you are
driving.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2"> </font><font FACE="Verdana" COLOR="#000000"><p class="MsoNormal" style="margin-right: -.5in; margin-top: 1; margin-bottom: 1">
<b>
<u><font size="2">Exercise Tips</font></u></b></p>
<p class="MsoNormal" style="margin-right: -.5in; margin-top: 1; margin-bottom: 1">
</p>
</font>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2"><span style="color:windowtext">
Include some activity in your day. Try to walk, jog, bike or whatever exercise
you can do. For maximum fat burning, exercise first thing in the morning for
at least 15 to 20 minutes. A brisk walk around the neighborhood or around the
mall can burn off about 100 calories a mile. </span></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Rev up your metabolism with a
workout involving weights. Studies show that women who weight train regularly
can eat about 15 percent more food and not gain weight. </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">Balance your social circuit with a
few walking circuits around the block. </font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"><font face="Verdana" size="2">After dinner, go for a long walk!</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin-top: 1; margin-bottom: 1"> <p class="MsoNormal" style="margin-top: 1; margin-bottom: 1">
<font face="Verdana" size="2">For more
information, please contact the Needham Board of Health at (781) 455-7523. You
can also check out the United States Department of Agriculture�s (USDA<span style="color:black">)
Center for Nutrition Policy and Promotion</span> website at
<a style="color: #3333CC; text-decoration: underline; text-underline: single" target="_blank" href="http://www.usda.gov/cnpp/">
http://www.usda.gov/cnpp/</a>. Or you can also check out another
government nutrition website at
<a style="color: #3333CC; text-decoration: underline; text-underline: single" target="_blank" href="http://www.nutrition.gov/home/index.php3">http://www.nutrition.gov/home/index.php3</a>. The Montana Dietetic Association
also has a very good nutrition web site. You can check them out at
<a style="color: #3333CC; text-decoration: underline; text-underline: single" target="_blank" href="http://www.montanadieteticassociation.org/promo.html">http://www.montanadieteticassociation.org/promo.html</a>. </font> </p>
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