The cover of the latest Eating Well magazine states, "Celebrate Deliciously." That's my motto for the 2019 holidays. So many of us watch what we eat and labor over making sure our food is healthy that sometimes we forget to celebrate our plates. We are blessed to live in a country of incredible abundance. (My grocery store even has white and purple asparagus, along with the traditional green, for the holidays.)

And while we all should try to avoid that 2- to 8-pound weight gain, we also need to focus on enjoying that cookie if we choose to have one.

The key is mindful eating. Enjoy what you have rather than not even realizing what you're eating. Put down the cellphones, turn off the television and enjoy the time with family and friends. Europeans seem to do a better job than we Americans at actually making a meal — every meal — an event to celebrate rather than simply rush through.

Try this: Take a small piece of chocolate (like a Hershey's kiss) and as you unwrap it, notice its smoothness and smell; then, let it melt in your mouth rather than biting it. The entire process should take at least a minute and a half. By the time you're finished, you really won't want a second one. On the other hand, if you gobble it down, there's no doubt you'll be reaching for more.

A new study, published in the journal Appetite, finds if we cut a brownie in fourths, we're less likely to eat all of it. That's a simple strategy that may work, allowing you to enjoy that brownie and eat less than a portion.

As for that white asparagus, it's grown completely in the dark because the light — even just one ray — would activate the chlorophyll and turn the asparagus green. It's more tender and traditionally served with a hollandaise sauce or a dip of equal parts Greek yogurt and light mayonnaise, along with a bit of lemon juice and fresh dill. The purple asparagus is simply a different variety that tastes a bit sweeter, but if you cook it, it turns green. I serve the white, purple and green as fresh crudite with the dip.

The bottom line: The most important thing this season is to enjoy the moments, even if you indulge in a cookie or two.

Q and A

Q: How can I fit in exercise over the holidays?

A: Fit in what you can. This is not the time to stress over being too busy to work out. Park farther away, add a plank or two before going to bed (you'll be surprised how long 60 seconds actually is) or take a 10-minute power walk. Researchers at the University of Michigan found that people who did as little as 10 minutes of any kind of exercise each day gained benefits. If you're shopping, push your cart another lap around the store, or take a walk around the mall. Any movement helps.

RECIPE

Most of us will have had enough turkey after Thanksgiving, but I can never get enough of the cranberries. Maybe it's because they're only sold fresh this time of year. Here's a recipe worthy of stockpiling a few bags in the freezer. It's from Eating Well magazine.

ROASTED SALMON WITH SPICY CRANBERRY RELISH

2 1/2 pounds skin-on salmon fillet

2 cloves garlic, peeled and chopped

1 1/2 teaspoons kosher salt, divided

1/2 teaspoon whole black peppercorns, cracked

1 lemon, zested and cut into wedges

2 tablespoons extra-virgin olive oil

2 teaspoons Dijon mustard

2 cups cranberries, fresh or frozen

1 small shallot

1 serrano pepper, seeded

1 medium Granny Smith apple, peeled and finely diced

1 stalk celery, finely diced

1 tablespoon balsamic vinegar

2 tablespoons chopped parsley, divided

Preheat oven to 400 F. Line a rimmed baking sheet with parchment paper. Place salmon on the prepared pan. Mash garlic, 1 teaspoon salt, peppercorns and lemon zest into a paste with the fork or mortar and pestle. Transfer to a small bowl, and stir in 1 tablespoon oil and mustard. Spread on the salmon. Bake until the salmon flakes easily with a fork, 10 to 15 minutes. Meanwhile, pulse cranberries, shallot and serrano pepper in a food processor until finely chopped. Transfer to a medium bowl, and stir in apple, celery, vinegar, 1 tablespoon parsley and the remaining 1 tablespoon oil and 1/2 teaspoon salt. Sprinkle the salmon with the remaining 1 tablespoon parsley, and serve with the relish and lemon wedges. Serves 8 (4 ounces salmon and 1/3 cup relish each).

Per serving: 229 calories; 29 grams protein; 8 grams carbohydrates; 4 grams total sugars (0 added); 9 grams fat (2 grams saturated fat); 66 milligrams cholesterol; 2 grams fiber; 452 milligrams sodium.

Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Illinois, and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com

Photo credit: skeeze at Pixabay