It seems like only yesterday we were relaxing at the beach, then getting the kids ready for the start of the new school year; and now suddenly without warning the holidays are upon us.

With all the fun family gatherings that we participate in, there is an expectation that food will be abundant. Our guests look forward to the fantastic edibles that await them at our holiday tables. Many of us are known for our "specialty dish" and there is no reason to disappoint our guests, but we must look for ways to satisfy their appetites in a heart healthy way.

The easiest first step is to purchase only transfat-free margarines. There are several available in the supermarket. Butter is always transfat free so continue using it if you have been all along. In our classes, we have eliminated all transfat products. You can too!

Cube white potatoes and sweet potatoes (wash well but leave the skins on.) Gently sprinkle with garlic, ground black pepper, and a little bit of salt. Toss with a small amount of olive oil and spread in a large aluminum pan. Place in a hot oven and bake for 25 - 30 minutes until crispy. Stir occasionally so all sides get brown.

You will never fry potatoes again. These are simply delicious.

Boil cauliflower and mash. Add butter and seasonings. Serve instead of mashed potatoes.

Make your stuffing in a separate casserole dish in the oven instead of stuffing the turkey. By doing this, the stuffing will not absorb all the fat from the bird. This is a savings of many fat calories. If you do stuff your turkey, remember to cook as soon as possible after you fill the cavity. Do not store the stuffed bird as this will increase the chance of bacteria. After roasting, remove the cooked stuffing and store leftovers in a container. Do not leave cooked stuffing in the poultry.

Use low fat cream cheese for all your cheesecake desserts. No one will be able to tell the difference.

Reduce the amount of white flour in your cookies and cakes. Add whole wheat flour. For example, if a recipe calls for 1 cup of flour, use 1/2 cup white and 1/2 cup whole wheat.

Reduce the amount of sugar in your cookies and cakes. If a recipe calls for 1 cup of sugar, try making it with 3/4 cup.

By incorporating these simple steps you will be eating well and at the same time improving your "wellness" quotient!

Next month look for some delicious and healthy holiday dessert recipes.

Bon appetit.