Tired of all the carb-laden appetizers that show up at holiday parties? 

Looking for a great appetizer recipe packed with taste, texture and protein? 

This wing recipe is always a hit! Easy to make (takes some time in the oven - but totally worth it). Assemble the night before, toss in the oven before your event and they are ready to go. 

Ingredients:
2-3 pounds chicken wings (I cut the wing into 2 parts if not purchased that way)
1 cup soy sauce
1/2 cup butter
1 cup dark brown sugar
3/4 cup water
1 tsp dry mustard

Directions:
1.  Place wings (2 pieces) in shallow baking dish (like a 9 x 13 pan)
2.  In medium saucepan combine remaining ingredients. Heat and stir until sugar is dissolved. Allow to cool.
3.  Pour marinade over wings. 
4.  Cover and refrigerate overnight.
Heat oven to 300 degrees.  Bake 3 hours uncovered, stirring occasionally.  

To serve, I spoon the wings out of the juice onto a platter. You could also keep warm in a crock pot or chafing dish.

Other tip: I typically double or triple this recipe and just use a larger baking dish to fit extra wings. They are so yummy and enjoyed by all ages, there are never leftovers!

By Laura Gaffney, intern and guest blogger from Northwestern University. 

As we find ourselves in the middle of the holiday season, many of us have a schedule full of gatherings, parties and events. This is one of my favorite times of the year. I love spending time with family and friends, laughing and having a good time.  The holidays can bring feelings of guilt, stress, overeating, and many other things. The following are some basic tips to help handle those situations. Food is a delicious thing and we should not let it control how we feel about ourselves during the holiday season.


Sometimes those gatherings mean platters full of food that look delicious and tempt us to devour them. This brings up either forbidding different foods at the holidays or indulging yourself a little more than you wanted to. What if instead you looked around and picked out a few of your favorite things to eat and had an adequate portion of each? I have found that the more you forbid a food, the more you desire it. By enjoying a small amount of say, the decadent dessert a friend of yours baked, you are still enjoying something you find satisfying instead of letting a food make a rule for you.

I always think a good strategy when attending parties is to survey the scene. Take a glance around and observe what different foods are out there. Choose a few from different food groups that you enjoy; make yourself a well balanced plate; and indulge your palate there.

There is another situation that you might run into at a gathering. What if the event is different than you had expected? You may have expected a full meal so you didn't have a meal before and instead you come to find there is only chips and salsa. This is the point in which you have the opportunity to take care of yourself and ask for what you need. Most hosts/hostess won't be offended if you let them know you haven't eaten and ask to make yourself a peanut butter sandwich. Or another option would be to excuse yourself for 30 minutes and go grab something to eat so you do not fill up on chips and salsa. But if you do it is important to remember that it is only one night and it is not going to ruin your healthy eating habits. 

These are just the tip of the iceberg when it comes to tools with handling your food choices this holiday season. If you want to learn more about holiday eating and have the opportunity to ask questions, you can find more information and sign up for "Holiday Eating Unwrapped" on Tuesday December 9th in Lakeville at the following link  http://www.enlightenunutrition.com/events.html

The year-end holidays are upon us!   You know that stretch from Thanksgiving to January 2 where frequent nibbling and persistent overeating often ends with undesired weight gain.  Following are strategies to  help you make it through this blissful time of year, and still feel great in 2014.

Holiday weight gain tends to happen because more food is available – cookies and desserts at work; frequent gatherings involving food (and more beverages, too); and, endless buffets wherever you go.  The problem lies largely in having a strategy for managing the amount of food available.  So, how can you make sure you are able to successfully enjoy your holiday parties and manage your weight at the same time?

Set yourself up for success.  
Eating less all day to “save up” for the party is not helpful. Skipping meals/snacks usually affects productivity, causes poor concentration, more difficulty with problem solving, and increased fatigue.  It can also lead to overeating at the next meal or snack, such as at the holiday party or gathering.  Take time to enjoy a bowl of soup, yogurt, vegetables and hummus, as an example of meal that will help meet your energy needs  consistently throughout the day.

Take a plate.  
Many individuals comment that they struggle with grazing or “picking” at foods left out at the party. By the end of the event, it’s hard to remember what or how much you ate.  Learn to indulge intelligently at the buffet or appetizer spread by first scanning the buffet table to figure out which foods will be most satisfying for you.  Make a plate balanced with some protein options, along with vegetables or fruit, whole grains or, and a dessert. This will help you be aware of portions and more conscious of how much you’re eating.  Wait 20 minutes; and, if you decide you are still hungry, use your plate again to intentionally choose foods that will help you feel satisfied.  Try to recognize when the food is "beckoning" you rather than thinking you are physically hungry.  Getting involved in conversation or a game may be a helpful distraction.  You may also want to try drinking water to ensure you aren't just thirsty (see below).  As always, try to eat mindfully and savor these tasty holiday foods!

Location, Location, Location.
When you realize you are not hungry, step away from the food.  Try to sit or stand away from the food table and near supportive people to decrease the urge to mindlessly eat.  Take time to enjoy the folks you are celebrating the season with - participate in conversation, listen to stories, learn something new about a friend or relative.  Most important, try to relax and have fun. 

Drink water.
This is often the most common mistake people make (including me).  On average, women and men need 2.7 and 3.4 liters of water per day, respectively.  This does not include additional fluid needs for activity.  Also, the hustle and bustle during this time of year may lead to decreased fluid intake.  Thirst is often mistaken for hunger and can lead to overeating.  Therefore, try to keep a water bottle with you at all times and drink frequently throughout the day – includingt the holiday party – with added limes, lemons, or cucumbers for extra flavor.  An added benefit for some can be decreased headaches by avoiding dehydration.  I know I feel so much better when I make this a priority!

Move your body!
Take time to include moderate, enjoyable movement in your day.  Ideally 30 to 60 minutes of some cardio and strength training activity is recommended daily.  If you already have an exercise routine, try and stay with it.  You may also want to include less frenzied activity such as a yoga class or a peaceful leisure walk under the stars.  To include the family (and unplug), consider walking together after a holiday meal; ice skating at a local park; going to a local museum or the zoo instead of sitting around.