Don’t Fall Victim to the Holiday Bulge
Defy the odds and prevent the pounds
What’s your strategy this holiday season for preventing weight gain? It’s common for some individuals to gain 5-10 pounds of body fat each holiday season, but it’s not inevitable. You can enjoy the festivities and all the special foods by following these nutrition and diet strategies.
- Eat 4-6 smaller meals rather than save up for one big meal.
- When it comes to dessert, take a bite or two and leave the rest.
- Stay clear of the appetizer table.
- Substitute ingredients for a healthy modification.
- Include 'nutritionally dense' foods on your plate. These are foods that give you the most nutrients for the fewest calories, such as pumpkin and cranberry.
- Bring a healthy side dish to the party such as a veggie tray or fruit platter.
- Be aware of liquid calories from alcohol and fruit juices.
- Plan a workout before a holiday party or big meal.
- Eat slowly. Don’t rush through your meal.
- Keep a food journal.
To learn more about these strategies click here.
Give Your Feet the Very Best
Dress your feet in the right athletic shoes this holiday season.
Whether you’re out running around shopping for holiday gifts or on the treadmill running off those extra holiday pounds, your feet are bound to take a beating. Now is the time to evaluate your athletic shoes. Keep the following two things in mind when buying your next pair of athletic shoes. And remember, your feet deserve to look and feel good this holiday season.
Single out your activity. If you’re like most people on a budget, you may tend to buy one athletic shoe and make it multi-task. But walking and running shoes are actually very different in shape and style. For shopping expeditions you may want to invest in a good walking shoe. But, if you’re in the gym, running on the treadmill or working out in an aerobic class, you should opt for a good running shoe that is more flexible with extra cushion for a greater impact.
What’s your foot type? High arch? Wide foot? Flat foot? Factors like support, stability, activity and basic foot physics all play a part in finding the perfect athletic shoes for your feet and the activity you’ll be engaging in. Most sport shoe stores can help you assess your foot shape. But, try this simple ‘wet test’ at home. Wet your foot, step on a piece of brown paper and trace your footprint. The shape and outline of your foot indicates your arch, whether your feet are flat and where you tend to pronate (meaning does your foot turn inside or outside).
Is Your Slow Cooker Breeding Bacteria?
Before you fill it with tonight’s meal, take note.
The slow cooker, also known as the ‘crockpot’, has been the solution to many dinners. The slow cooker conveniently delivers a warm, home-cooked meal at the end of a long day. But how safe is it?
Bacteria thrives in temperatures between 40 and 140 degrees Farenheit - the temperature at which many set their slow cooker. Take note of these tips for using your crockpot the right way, every time.
Cook Meat Thoroughly
- Defrost meat and poultry before adding them to the slow cooker.
- Cut meat into small pieces to ensure thorough cooking.
- USDA suggests cooking meat on high for the first hour, before switching to low for the remainder of the cooking time.
- Don’t overfill your slow cooker.
- Choose dishes with high moisture contents, such as soups and stews.
Cook Meat Correctly
- Avoid lifting the lid during cooking as it releases heat and disrupts a consistent temperature.
- Don’t store the slow cooker pot in the refrigerator prior to cooking as the pot will be too cold and may not reach adequate cooking temperature.
- Do not use the slow cooker to reheat food.
- Follow food-safety procedures when prepping food, and storing leftovers.
For more information click here.
Fast Fact: Have a Cold? Fight it with Fluids
When you have a cold, drinking plenty of liquids like water, juice, clear broth, chicken soup or warm lemon water with honey can help. Fluids loosen congestion and keep you hydrated. Avoid dehydrating fluids like alcohol, coffee and caffeinated sodas. Source: Mayo Clinic
Feel Fit and Famous with this Fruit Salad
Lightened Waldorf Salad
- 1/2 cup raisins
- 1/2 cup apple juice
- 1 cup finely chopped celery
- 1 cup chopped Granny Smith apple
- 1/4 cup coarsely chopped walnuts, toasted
- 2 tablespoons fat-free mayonnaise
- 2 tablespoons fat-free apple-flavored yogurt
- Combine raisins and apple juice in a microwave-safe bowl. Microwave on HIGH for 30 seconds. Let stand 2 minutes; drain.
- Combine raisins, celery, apple, and walnuts in a medium bowl. Stir in mayonnaise and yogurt.
Yields 6 servings (1/2 cup each). Calories per serving 93; Fat per serving 3.2g; Saturated fat per serving 0.2g; Monounsaturated fat per serving 0.7g; Polyunsaturated fat per serving 2g; Protein per serving 2g; Carbohydrates per serving 16.1g; Fiber per serving 1.6g; Sodium per serving 60mg