Health & Wellness Newsletter by Marketplace Wellness
Health & Wellness NEWSLETTER The Newsletter About Your Health & Caring For Your Body
Enjoy The Holidays WITHOUT OVEREATING
1: Don’t Skip Meals Saving your appetite for a big holiday party or feast? Don’t. Skipping meals during the day may result in overeating. It is especially important to have breakfast, as research shows that those who eat this important morning meal tend to consume fewer calories throughout the day. Include lots of fiber by eating fruits, vegetables and whole grains. Fiber-rich foods are high in volume and will satisfy hunger, but are lower in calories. 2: Eat Small Portions Holiday meals tend to be large, buffet-style and include second and third helpings. While one might not eat an entire cake, a common mistake is eating large portions of foods that are perceived as healthy. It’s important to include nutrient-rich foods in your diet, but also remember that these foods have calories as well and should be eaten in moderation. Using this approach at the holiday dinner table will allow you to maintain a healthful eating plan — one that can also include dessert. 3: Pick a Strategy to Avoid Overeating — and Use It! There are many strategies to help you avoid overeating. Using a smaller plate, for instance, allows you to put less food on your plate and encourages
proper portion sizes. Also, start by filling your plate with vegetables and salad before going to the entrees and desserts. Eating a salad before your meal can help you eat fewer calories overall. Eat slowly and savor every bite, and before you go back for seconds wait 10 minutes to see if you really still are hungry. 4: Keep Moving Finally, after dinner, get some physical activity. This is a great time to go for a walk and catch up with family members, or play catch or a game of basketball with the kids. 5: Visit with a Registered Dietitian Nutritionist Need help figuring out how to politely refuse Aunt Sally’s push to fill your plate again? How about ways to stick with your personal lifestyle goals? For more information on eating well, contact a registered dietitian nutritionist in your area. Sources: https://www.eatright.org/health/lifestyle/holidays/how-to-enjoy-the-holiday- without-the-weight-gain
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Health & Wellness NEWSLETTER The Newsletter About Your Health & Caring For Your Body
WITHOUT OVEREATING Enjoy The Holidays
INSIDE • Enjoy The Holidays Without Overeating • Staying Physically Fit During The Holidays • Exercise Essentials • Tips To Save Money During The Holidays
Staying Physically Fit During The HOLIDAYS
1. Keepmoving. In addition to staying active, try to avoid sitting for prolonged periods of time. Remember: Too much sitting is hazardous to your health. Research shows that getting up for just fiveminutes every 30 to 60minutes and performing light activity (say, pacing around the house or performing simple squat exercises) reduces the risk of diabetes and other heart disease risk factors. 2. Be creative and get rid of ‘all or nothing’ mindsets. The holidays are hectic, but do your best to avoid the ‘all or nothing’ mentality when it comes to healthful eating and physical activity. In reality, there ismore than just one way to live healthfully and be active. During the holidays, get a bit creative with exercise and opt for fun ways that make physical activity a family affair. From exploring new group fitness classes to building physical activity into holiday traditions. Think outside the box when it comes to ways to have quality timewith family and friendswhile also prioritizing your health. 3. Plan–and remember there is always time and opportunity for aworkout. Plan your workouts for the week and note them in your schedule to assure they are a part of your day. Also, remember that some exercise is better than none. Rather than skipping the gymaltogether, make time for a quickworkout. Fromnow until New Year’s Day, your schedule will likely be filled with family obligations, traveling and festive outings with all sorts of tempting treats. Even the most disciplined people can find it difficult to stick to their health and fitness routines. However, with these tips, you will be able to manage activity into your daily schedule with patience and time.
What Are Your HOLIDAY TRADITIONS?
“One of my favorite traditions is the holiday Christmas party!” “We always watch the movie ‘Elf” and bake cookies with the entire family. We try to always visit Geralyn’s elderly Grandma in Colton every Christmas Eve. She has acute dementia now, so I’m not sure how much longer we will be able to do that. I am usually putting together complicated toys, like train sets or lego tables early into Christmas morning. On several occasions, Steve and I have Facetimed early in the morning to get advice from each other. Our youngest boys are the exact same age. I am not sure how much longer this stage will last now that Bradyn is 10. Lastly, one of my favorite traditions is the holiday Christmas party with all of the employees. We have done a lot of different things over the years, but the best part is just getting to see everyone enjoying Christmas together at one location.” - Michael Rappaport, Owner and CEO
“Spending time horseback riding!” “Every year since we were kids, my parents always made sure to stuff a stocking to the brim for us. We loved our stockings more than the presents because they had all kinds of treats, toys, fruit and school supplies. There was so much care and attention that went into them that my brother and I would run to the stockings first thing every Christmas morning. I still carry on this tradition. One year my dad decided to play Santa and got up on the roof stomping around and yelling real loud ‘Ho-Ho-Ho’ while shaking bells. My parents thought we would like this, rather it scared us so bad that neither one of us got out of bed and stayed there until our parents came and got us. This year, my brother and I will both be flying to Wyoming to spend Christmas week with our parents starting a new tradition. We will be spending time horseback riding, off-roading in the mountains and many more outdoor activities. One special item I make for Christmas is a hot cider in the crock pot with oranges and cinnamon sticks. It’s always a hit. My favorite side dish to make is a green bean casserole with bacon, cheese, light cream of mushroom and of course those fabulous fried onions. Christmas is my most favorite time of year mostly because it brings so much joy.” - Faith Harvey, COO
“Decorating our home with our son while blasting Christmas music!” “The one thing we always do on Christmas is play a present saran wrap game, it’s pretty fun!! We like it because it gets the family to interact and no matter what the prizes are in the saran wrap, everyone gets super excited to win a little something. We usually make two because that’s how fun it is! This year we are celebrating our second Christmas with our beautiful son! Christmas to us means slowing down and spending some much needed family time with our loved ones. We also enjoy decorating our home with our son while blasting Christmas music! He loves it!” - Jaymee Valencia, Director of Operations and Finance
Tips To Save Money During HOLIDAY SHOPPING
Make a List. Write down everyone you plan to buy a gift for, no matter how small the gift may be. Include ideas of what to give each person, along with the maximum amount you’re willing to spend. Don’t forget to list the people who will receive holiday tips, such as your doorman, babysitter, andmail carrier. This will help youmanage your holiday budget. Start Early. Keep your eyes open all year round for items friends and family would like; it’s often when you’re not looking for something specific that you stumble across the perfect gift for Dad or your best friend Jenny. Once December hits, you’ll be glad that you already have some people crossed off your list. Just make sure to keep all your advance gifts in a designated (and hidden, if necessary) spot so that you don’t forget a purchase you made months in advance.
Do It Yourself. There’s an abundance of homemade pickles, hand- knit hats, and handcrafted stationary these days, thanks to a growing obsession with all things crafty, artisanal, and homespun. If you’re creatively inclined, avoid mall madness altogether and bake a batch of cookies, sew personalized tote bags, or make beautiful earrings for friends and family. If you need to learn a new skill, look into classes in your neighborhood or invest in a how-to book—there’s one for just about every craft out there. https://www.realsimple.com/holidays-entertaining/holidays/christmas/money- saving-holiday-shopping-tips
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Exercise Essentials Try these exercises to keep your body strong and flexible...
QUAD SET While lying or sitting with a small towel rolled under your ankle, tighten your top thigh muscle to press the back of your knee downward towards the ground.
HIP ABDUCTION STRENGTHENING IN SIDELYING While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body.
Exercises copyright of
Strengthen Hips
Strengthens Legs
Healthy Holiday Recipe GREEN BEAN CASSEROLE INGREDIENTS • Nonstick cooking spray • 5 cups sliced green beans • 4 1/4 cups low-sodium chicken broth • 1 cup panko breadcrumbs • 1 cup grated Parmesan • 1 tbsp plus • 2 tsp canola oil • 1 1/2 cups diced onions • 2 cups sliced baby bella mushrooms • 2 tbsp cornstarch • 1/2 cup reduced-fat sour cream • 1/2 tsp House Seasoning: • 1/2 tsp salt • 1 cup kosher salt DIRECTIONS Preheat the oven to 350 degrees F. Spray a 1 1/2-quart baking dish with nonstick spray. Boil the green beans in the chicken broth for about 20 minutes, and then drain, reserving 1 1/2 cups of the chicken broth. Mix together the breadcrumbs, parmesan and 2 • 1/4 cup garlic powder • 1/4 cup black pepper
tsp of the oil in a small bowl. Set aside. Heat the remaining 1 tbsp oil in a large skillet over medium heat. Saute the onions until translucent, and then add the mushrooms and continue to cook for 3 to 4 minutes longer. Remove from the heat. Pour the reserved 1 1/2 cups chicken broth back into the pot the green beans boiled in and bring to a boil. Add the green beans to the skillet with the mushrooms and onions. While that is coming to a boil, combine the cornstarch and 1/4 cup water in a small bowl to make a slurry. Slowly pour the slurry into the boiling broth, whisking constantly as it thickens, about 2 minutes. Pour the thickened mixture over the green beans and add the sour cream, House Seasoning, and salt. Stir well. Pour into the baking dish and sprinkle with the panko and cheese mixture. Bake for about 10 minutes, and then broil until the breadcrumb topping is slightly browned. House Seasoning: Mix together the salt, garlic powder and pepper.
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