10 Holiday Foods You Shouldn't Eat

Candied yams

Packed with vitamins and fiber, sweet potatoes are a superfood. However, candied yams are a different story. Though the savory starch is the main component of this side dish, common recipes tell you to add up to six cups of sugar before you start baking, racking up a total of 38 grams per serving. The American Heart Association suggests that added sugar intake be limited to 25 grams per day for women and 37 grams per day for men. The side also tacks on over 400 calories to your plate.

Our sweet potato casserole is trimmed down and just right for the holidays. It has at least 7 less grams of sugar per serving, and butter is replaced with half-and-half, lowering the fat content.

Cranberry sauce

Cranberries are a great source of vitamin E, K, and C, and dietary fiber. Still, pay close attention at the dinner table during the holidays. Typical canned cranberry sauce has 105 grams of sugar per serving, over four times the amount the AHA recommends per day for women. It also adds over 400 calories to your plate.

Incorporate fresh or frozen fruit and less sugar to make a healthier turkey topping. For example, our spiced cranberry sauce recipe uses three-quarters of a cup of brown sugar total and is only 74 calories per serving.

Yorkshire pudding

Any pudding that requires flour, salt, and melted beef fat can't be good for your health, but this old-school side dish has been around since the 1700s. It was originally created to make use of the fat that dropped into the dripping pan while meat roasted. One serving has about 625 calories and 37 grams of total fat, over half of your upper limit for the entire day.

If you must include this battered pudding in your holiday dinner plans, our lighter version has only 131 calories and 4 grams of fat per serving.

Spinach and artichoke dip

The name of this popular appetizer can easily be misleading to the average partygoer. Spinach and artichokes alone are nutritious. However, generous amounts of mayonnaise, sour cream, and cream cheese overpower the vitamin-packed veggies. One popular restaurant's spinach and artichoke dip with tostada chips has 905 calories and 3,100 milligrams of sodium, over 1,000 more milligrams than the USDA recommends!

Try this healthier version and watch your portion size. One serving has just 59 calories and 183 mg of sodium.

Prime rib

Prime rib is a beloved cut of beef, especially during the holidays. Still, it happens to come from the fattest part of the cow. One piece of prime rib can house up to 750 calories and 45 grams of fat, without the added sauce or seasoning! Plus, 8 ounces has 450 milligrams of cholesterol, 100 mg more than the USDA recommends for men and women to consume per day.

If you're a steak lover, there are other cuts to choose from that are just as appetizing if cooked properly. Beef tenderloin has one-fourth the calories. This dish is made with port-mushroom sauce; it has 22 grams of fat and only 93 mg of cholesterol.

Sausage stuffing

Think twice before stuffing your face with this ominous mixture. It could be harboring a ton of unhealthy foods. One recipe uses a pound of sweet Italian sausage, a stick of butter, a cup of toasted pecans, and maple syrup. Generic sausage stuffing has 345 calories, 235 from fat, setting you back about 26 grams of fat altogether.

But as with many holiday meals, there are healthy alternatives, such as our stuffing made with cornbread and cranberries, with only 9 grams of total fat.

Dark-meat turkey with skin

In general, turkey has more lean meat compared to other entree selections, but be careful when choosing which part of the bird you want to eat. Dark meat with skin has 70 more calories and three times more fat per serving than plain white meat without skin. The skin alone can hold up to 44 grams of total fat.

Though dark meat contains more iron, you'll get about the same amount of protein. So ditch the skin and opt for white meat! Our recipe uses turkey breast and spinach-feta stuffing and is a healthy and festive alternative.

Green bean casserole with fried onions

Green beans are a hearty vegetable, boasting dietary fiber and vitamins A and C. Still, this casserole is far from wholesome. Butter, cheese, salt, and fried onions take away from the health perks of the beans. One full batch has 785 calories and 4,128 milligrams of sodium. You probably won't take the entire dish for yourself, but it's still important to watch your portion size.

For a comparable savor with fewer calories and less salt, make this casserole. Broccoli and water chestnuts give the dish a refreshing crunch.

Croissants

They are so light and fluffy we think croissants are low in fat and calories—perfect for a holiday brunch! But what makes them so mouth-watering? Sugar, salt, and butter between each and every layer of flour dough. A butter croissant from Starbucks has 310 calories and 18 grams of total fat. This pastry isn't as bad as a box of donuts, but it has almost no nutritional value.

When serving breakfast to houseguests during the holidays, offer healthier choices that are even tastier, like these pancakes made with maple yogurt. Ingredients like rolled oats, blueberries, and Greek yogurt supply fiber, antioxidants, and protein.

Potato pancakes

Even though potato pancakes are a well-liked holiday substitute for mashed potatoes, they're battered with egg, flour, and breadcrumbs, and then fried in oil. This method makes them crisp and golden brown, but also rather unhealthy. An average pancake has over 200 calories and 11 grams of fat, plus extra saturated fat from cooking oil. And who can stop with just one?

To lighten up your cakes, use modest amounts of egg whites, breadcrumbs, and olive oil. Our potato cakes have only 80 calories and less than a gram of fat!
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25 Healthy Recipes for a Vegetarian Feast

Champagne-Glazed Cipollini Onions

Onions aren't just used as condiments—they're a delicious source of vitamin C.

Ingredients: Cipollini onions, dark brown sugar, thyme, butter, Champagne

Prep: 10 minutes; cook: 18 minutes

Parmesan and Chive Potato Gratin

Keeping the skins on these potatoes adds a boost of fiber.

Ingredients: Red potatoes, garlic, low-fat milk, butter, Parmesan cheese, breadcrumbs, chives

Prep: 15 minutes; cook: 23 minutes

Sweet Potato Casserole

Using half-and-half instead of heavy cream cuts down on your fat intake.

Ingredients: Sweet potatoes, half-and-half, brown sugar, vanilla extract, eggs, marshmallows, flour, butter, pecans

Prep: 35 minutes; Cook: 30 minutes

Cloverleaf Honey-Wheat Rolls

These rolls are light, slightly sweet, and only 150 calories.

Ingredients: Dry yeast, bread flour, whole-wheat flour, honey, butter, an egg

Prep: 1 hour 50 minutes; cook: 12 minutes

Pumpkin Pie Pudding

This creamy dessert has half the fat of other puddings, yet 10% of your daily calcium.

Ingredients: Milk, brown sugar, cornstarch, eggs, canned pumpkin, pumpkin pie spice

Prep: 10 minutes; cool: 30 minutes

Chocolate Hazelnut Pie

Light cream cheese keeps this dessert creamy, yet diet friendly.

Ingredients: Eggs, raw sugar, reduced-fat milk, granulated sugar, bittersweet chocolate, sour cream, vanilla extract, hazelnuts, flour, whole-wheat flour, baking powder, butter, cream cheese, lemon juice

Prep: 15 minutes; cook: 58 minutes; chill: 1 hour

Apple Marzipan Galette

This simple dessert saves time by using pre-made dough.

Ingredients: Refrigerated pie dough, marzipan, Granny Smith apples, sugar, flour, almond extract, lemon juice

Prep: 20 minutes; cook: 30 minutes

10 Forgotten Winter Fruits and Veggies

Chocolate-Apricot Bread Pudding

Dried apricots and chocolate make the ultimate tangy-sweet combination.

Ingredients: French bread, bittersweet chocolate, dried apricots, eggs, half-and-half, sugar, vanilla, orange juice

Prep: 30 minutes; cook: 30 minutes
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9 Great Recipes for Leftover Turkey

Turkey Pesto Club

Pesto packs two metabolism boosters—olive oil and pine nuts. Add that to the pumpernickel bread (a good source of Resistant Starch), the fiber-loaded apple, and the protein in leftover turkey, and you’ve got an easy-to-make, healthier club sandwich.

Serves: 1

Calories: 390 per sandwich

Mojo Turkey Tacos

Give your traditional leftovers a Mexican twist. Black beans ratchet up the protein, and fresh avocado offers nearly 20 essential nutrients, including super-healthy omega-3 fatty acids.

Serves: 4

Open-Faced Turkey Sandwiches With Cranberry Chutney

Try this relatively light sandwich when you don't want a hefty version that will weigh you down. The Dijon mustard and cranberry chutney give it an extra zing you'll love, and the cheese provides a calcium boost.

Serves: 4

Calories: 317 per sandwich

Turkey-and-Swiss Radicchio Cups

Combine your turkey with cheese and Granny Smith apple matchsticks for a fresh and crunchy lunch. Fill the crispy radicchio leaves evenly with the apple mixture and turkey slices, and garnish with chives.

Serves: 4

Calories: 102 per 2 radicchio cups

Turkey-Boursin Wrap

Assorted veggies freshen up leftover turkey in this healthy wrap. Cabbage and plum tomatoes are antioxidant-rich, and carrots provide a full day's worth of vitamin A. Spread one tablespoon of Boursin cheese on spinach or tomato-basil tortillas for added color and flavor.

Serves: 6

Calories: 276 per wrap
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11 Foods for Healthy Bones

Build a strong structure

When it comes to building strong bones, there are two key nutrients: calcium and vitamin D. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth.

These nutrients are important early in life, but they may also help as you age. If you develop osteoporosis, a disease characterized by brittle and breaking bones, getting plenty of calcium and vitamin D may slow the disease and prevent fractures.

Adults up to age 50 should get 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D a day. Adults over 50 should get 1,200 milligrams of calcium and 400 to 600 IU of vitamin D. Get these nutrients by trying these 11 foods for healthy bones.

Yogurt

Most people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D.

One cup of yogurt can be a creamy way to get your daily calcium. Stonyfield Farms makes a fat-free plain yogurt that contains 30% of your calcium and 20% of your vitamin D for the day.

And though we love the protein-packed Greek yogurts, these varieties tend to contain less calcium and little, if any, vitamin D.

Milk

There’s a reason milk is the poster child for calcium. Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium. Choose a brand fortified with vitamin D to get double the benefits.

Can’t get three glasses a day? Try blending milk into a smoothie or sauce.

Cheese

Just because cheese is full of calcium doesn’t mean you need to eat it in excess (packing on the pounds won’t help your joints!). Just 1.5 ounces (think a set of dice) of cheddar cheese contains more than 30% of your daily value of calcium, so enjoy in moderation.

Most cheeses contain a small amount of vitamin D, but not enough to put a large dent in your daily needs.

Sardines

These tiny fish, often found in cans, have surprisingly high levels of both vitamin D and calcium. Though they may look a bit odd, they have a savory taste that can be delicious in pastas and salads.

Eggs

Though eggs only contain 6% of your daily vitamin D, they’re a quick and easy way to get it. Just don’t opt for egg whites—they may cut calories, but the vitamin D is in the yolk.
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5-Minute Fat Burners

Winter workouts

No time to work out? No problem! Slip in these calorie blasters and you’re done

Jump

Jump rope as fast as you can

68 calories

Lunge

Do walking lunges down the hallway

45 calories

Run

Run around the block

62 calories

Shovel

Shovel snow (someone’s gotta do it!)

34 calories

Dance

Switch on the Wii for a little Zumba action

45 calories
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21 Celebs Who Embraced Natural Medicine

When Hollywood goes holistic

Alternative medical treatments, such as massage, acupuncture, and Echinacea, are embraced by 38% of Americans, according to the National Institutes of Health. So what percentage of celebrities are into cupping and high colonics? No one really knows, but their choices fascinate and influence us. Here are 21 of Hollywood's hottest who, for better or worse, have embraced natural medicine.

When Hollywood goes holistic

Alternative medical treatments, such as massage, acupuncture, and Echinacea, are embraced by 38% of Americans, according to the National Institutes of Health. So what percentage of celebrities are into cupping and high colonics? No one really knows, but their choices fascinate and influence us. Here are 21 of Hollywood's hottest who, for better or worse, have embraced natural medicine.

Farrah Fawcett

The Charlie's Angels bombshell was diagnosed with anal cancer in 2006. To complement her chemotherapy treatments, she reportedly traveled to Germany for "natural supplements and also immune treatments" that aren't approved in the United States, according to Access Hollywood.

Fawcett lost her battle with cancer in 2009.

Gwyneth Paltrow

A regular proponent of various too-good-to-be-true-sounding cleanses, Paltrow is no stranger to natural remedies. In 2004, the actress showed up to a premiere with circular spots across her back, the telltale signs of a procedure called cupping.

The process involves warm glass cups, which are placed on the skin to make a vacuum. It's said to increase blood flow, open pores, and allow toxins to leave the body

Jenny McCarthy

When the actress's son was diagnosed with autism in 2005, she went looking for answers and came across Generation Rescue, a community of families who believe vaccines and antibiotics are to blame for their children's autism.

McCarthy now serves as president of the organization, which promotes "recovery" from autism. Despite repeated debunking of the decade-old study that alleged vaccines cause autism, many parents continue to question vaccine safety and reject the conventional medical practice outright, putting their children at risk of potentially deadly diseases.

Oprah Winfrey

The media mogul has drawn criticism for her promotion of unapproved treatments and alternative therapies. Several natural-medicine proponents have appeared on her TV show, including Jenny McCarthy.

Although she said in a statement that she believes viewers understand she is merely presenting information and not endorsing natural medicine or any of the procedures she has discussed, she has, given the widespread affect she has on her audience, undoubtedly convinced many viewers that these treatments can—and do—work.
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Amazing Moments in Birth Control

The advent of "rubbers"

Good-bye, linen; hello, rubber! In 1844, Charles Goodyear patented the process of vulcanizing rubber—making it waterproof, stronger, and more elastic—and condoms became mass-produced. To the dismay of Christian groups, advertisements for Dr. Power's French Preventatives appeared in the New York Times.

The Comstock Law of 1873 outlawed sending "any article or thing designed or intended for the prevention of conception" through the mail, making these mass-produced "rubbers" increasingly difficult to find. As a result, the unsanitary practice of "recycling" condoms continued.

Give me birth control or give me death

During World War I, the U.S. government approved the distribution of condoms to the troops stationed abroad in order to combat sexually transmitted diseases.

Meanwhile, Margaret Sanger (pictured) was crusading for reproductive rights for women. "She established the need for women to control their fertility as a mainstream issue and a right," says Paul D. Blumenthal, MD, a professor of obstetrics and gynecology at Stanford University School of Medicine.

Defying the government, she distributed birth control information to the public. Her efforts played a role in the amendment of the Comstock Law in 1936 to exempt physicians from its ban.

Peace, love, and the Pill

Hormonal birth control was tested in the '40s and '50s, but it wasn't approved by the U.S. Food and Drug Administration (FDA) until 1960. Five years later, it became the leading method of reversible birth control.

But holy hormones! The original Pill contained more than 100 mcg of estrogen (now the average dose is 20 to 35 mcg), causing serious side effects such as blood clots. "I don't think women realize that today's side effects —the bloating, weight gain, and headaches—are so minimal. They weren't as tolerable at first," says Julie Oyler, MD, an assistant professor at the University of Chicago Medical Center.

In 1969, Barbara Seaman released The Doctors' Case Against the Pill, which resulted in a mandatory insert in the birth control packaging describing potential side effects.

Contraception and pop culture

The '70s brought the legalization of tubal ligation and the first scientific study of emergency contraception (though the FDA wouldn't approve it until the '90s). The '80s brought the short-lived Today sponge, which reappeared in pharmacies early this year; its withdrawal from the market prompted a hilarious 1995 Seinfeld episode in which Elaine attempted to deem her boyfriends 'sponge worthy'.

Once taboo, birth control had hit the mainstream. The '90s brought the first mass-produced female condom, and 2001 brought the patch and the ring. "Trojan Man" radio advertisements hit airwaves and the first condom ad went live on primetime in 2005—although this popular Trojan ad (pictured) was rejected by some networks.

Withdrawal gets the OK

We might want to pass on most of the contraception methods of the past, but some age-old strategies just won't go away. Although it's often touted by doctors as ineffective, withdrawal got a tentative thumbs-up in a 2009 report published in the journal Contraception.

Lovesick teenagers probably aren't wise to rely solely on this method, but the report did state that withdrawing on time, every time has only a 4% pregnancy rate. By comparison, condoms, when used every time, have a 2% pregnancy rate, according to the report.

"I think there's a lot of variation in effectiveness" says Jennifer Wu, MD, a gynecologist at Lenox Hill Hospital in New York City. "Someone in a long-term committed relationship will have very different results than 17-year-olds."

What's the future?

Contraception has made leaps and bounds, but there's still room for improvement and more options. "We live in a big market," says Dr. Blumenthal. "A product with tolerable side effects and high effectiveness could weigh in big." Here's what's coming up.

• The 'career pill' Women could put their ovaries on hold, delay menopause, and make fertility last longer.
• Adjudin: This hormonal male birth control will prevent sperm from maturing. Too bad it will be years before it's available.
• Reversible Inhibition of Sperm Under Guidance (RISUG): A reversible vasectomy? It's currently in Phase III clinical trials in India.
• Dry orgasm pill:This pill prevents the muscle movements triggering sperm and bodily fluids, but it's not even close to clinical trials.

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10 Apple Pie and Cake Recipes

Dreamy desserts

Holiday baking doesn?t have to be bad for your waistline.

Sweet or tart, apples are satisfying, thanks to the 4 grams of fiber in each serving. They're also packed with disease-fighting antioxidants.

These 10 apple desserts have lower fat, more fiber, and fewer calories than many traditional recipes, without sacrificing the flavors of the season.

Classic Apple Pie

Thanks to whole-wheat flour and low-fat cream cheese in our fail-proof Perfect Pie Dough crust, this classic fall favorite is healthier than most pies. Apricot jam lends a sweet twist that?s sure to satisfy without wrecking your diet.

Ingredients: Perfect Pie Dough, apples, brown sugar, flour, vanilla extract, lemon juice, cinnamon, egg, sugar, apricot jam

Calories: 298 per slice

Rustic Apple Galette

If you're not quite ready to attempt a true crust, this dessert is for you—the dough doesn’t have to look perfect. Whole-wheat flour adds some filling fiber to the dish.

Ingredients: Flour, egg, water, sugar, whole-wheat flour, salt, fat-free vegetable shortening, apple juice, apples, lemon juice, brown sugar, cinnamon, allspice, unsalted butter

Calories: 343 per slice

Surprisingly Light Apple Pie

Whip up this versatile version with Winesap, Northern Spy, Golden Delicious, or Braeburn apples. Or use a combination of a few of your favorites to give a better texture to your filling. The result? A slice that's 155 calories lighter than traditional pies!

Ingredients: Flour, sugar, salt, unsalted butter, fat-free shortening, water, apples, honey, lemon juice, cinnamon

Calories: 319 per slice
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