Healthy Holidays with Chef LJ Klink

Original Broadcast November 21, 2013

In what has become a Health Matters tradition, host Teresa Lukens is in the KSPS kitchen for an hour of food, fun and healthy holiday eating. Chef L.J. Klink shows how to transform your favorite dishes into a calorie-friendly feast that won’t leave you feeling as stuffed as the Thanksgiving turkey. Plus, advice on getting exercise into your routine without going to the gym. See how a simple workout at home can make a world of difference. It’s a holiday survival guide with a healthy twist.

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Guest Panelists


Chef Klink's Recipes

  • Stuffed Mushrooms
  • Roasted Pumpkin Soup
  • Zucchini Bake
  • Roasted Vegetable Stuffing
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From November 2012 program with Exec.Chef Adam Hegsted, Coeur d'Alene Casino & Resort:

  • Pumpkin Pie
  • Mocked Potatoes
  • Mean Bean Casserole
  • Low Fat, Low Sugar Eggnog
    get recipes

From December 2010 program with Huckleberry's Exec. Chef Nicholas Marinovich:    
  • Cauliflower Smashed Potatoes
  • Sweet Potatoes with Ginger and Honey,
  • Stuffing
  • Cranberry Sauce  
  • Low Fat Pumpkin Custard with Cream Cheese Icing
  • Saute'ed Brussels Sprouts with Bacon & Onions
  • Sweet & Spicy Snack Mix
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Healthy Habits around the Holidays

When the cooler weather hits, it is often easier to curl up in a blanket rather than staying active. Keeping active throughout the winter is a key component to avoiding weight gain over the Holiday season. Below are some great ways to stay active even during the snowy months, courtesy of Ryan Hite of U District PT.

Winter Workout ideas:

1. Snowshoeing

2. Cross country skiing

3. Downhill skiing/snowboarding

4. Ice skating

5. Walking

6. Running

7. Swimming

8. Indoor rock climbing

9. Home workouts

10. Fitness Classes at the gym

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Five Tips To Avoid Holiday Weight Gain.

1. Track Your Food Intake- The Holiday season is filled with snacking. If you write down what you eat during the day, you will be less likely to over-consume unhealthy snacks.

2. Exercise a minimum of 30 minutes- Exercising helps you to burn more Calories during the day and can compensate for the increased Calorie consumption that most Americans go through during the Holidays.

3. Prepare several meals for the week on Sunday- The holidays can get very busy. Having meals prepared for the week, can eliminate the tendency to grab unhealthy fast food when you are on the run.

4. Use a plate at parties- The holidays are filled with parties and lots of unhealthy food. Instead of grazing, make a plate and fill it with healthier options and only a taste of the things you might be craving. Limit yourself to one plate.

5. Try to take the focus off food- Instead of making cookie plates, make non-edible gifts for friends and family. Also, if you are having parties with family and friends, try to plan activities and events to get people away from the food table.

12 Days Of Christmas Workout

1- flight of stairs up and down

2- lunges each leg

3- “T” push-ups each side

4- alternating leg v-ups

5- supermans

6- dumbbell crossover punches each arm

7- wide and narrow squats

8- jumping jacks

9- DB 1 arm rows each side

10- side bridge hip-ups each side

11- staggered squats each leg

12- skips in place