Healthy Holidays! Wait that doesn’t sound right, does it? We all know that it’s hard to stay healthy during the holidays that fill the fall & winter months. Halloween sugar followed by carb and calorie dense Thanksgiving, then non-stop Christmas gatherings with family, friends, & festive foods. Here are some tips to help you through the festivities.
* Don’t skip meals: continue to have a balanced schedule, even though you want to save your appetite for the BIG meal, still eat a small breakfast or lunch that is rich in protein, low fat, and full of fiber.
* Reduce butter & other fats: fats add extra calories, so reducing them will help to reduce amount of calories in the holiday meal.
* Focus on Mindful Eating vs Mindless Eating: eat because you’re hungry, not because everyone else is—think about your hunger and fullness, try new foods being served, but enjoy what you are eating.
* Go for nutrient dense foods: sweet potatoes vs. regular potatoes, veggie tray vs. cheese/cracker tray, fruit vs. cookie/pies.
* Take a walk with the family or do an activity together between the meal and dessert.
*Most of all- enjoy your time with your loved ones! Merry Christmas!
Winter is always challenging to get fresh produce at a reasonable price, but these top 5 winter foods are not only reasonably priced, but offer a great source of nutrients. Be sure to add them to your grocery list and include them in your meal planning!
1. Pomegranates: this heart-healthy food is rich in antioxidants that can contribute to improving blood flow to the heart and keep arteries unblocked.
2. Dark Leafy Greens: kale, chard, and collards thrive during the winter season while the rest of the produce section looks bleak. These greens are rich in vitamin A, C, and K. They are also an excellent source of folate.
3. Citrus fruits: limes, oranges and grapefruits are juiciest in the wintertime and can brighten up a dull winter. They are loaded with vitamin C. Citruses are a rich source of flavonoids like hesperidin, which is credited for boosting HDL (good) cholesterol while lowering LDL (bad) cholesterol and triglycerides.
4. Potatoes: they often given a bad rap for being one of the white starches along with white rice and white bread but unlike those starches, potatoes are a whole food and contain many beneficial nutrients. They have two excellent immune boosters – Vitamin C and B6—while also providing a good source of folate and fiber.
5. Winter Squash: comes in a variety from butternut to acorn to delicata and even spaghetti squash and they are all excellent choices in the winter. One cup of squash has 80 calories and is high in both vitamin A, C and K while also boasting a good source of potassium, B6, and folate. -Kelsey
The holidays are in full swing, which means festive food, and busy schedules. Many families are enjoying old traditions, or making new ones. Unfortunately also during these Christmas experiences, many people find themselves experiencing weight gain. Countless family gatherings and baking Christmas goodies all month are grounds for overeating, without any time to spare for exercise. By making few simple changes over the day, the holidays do not have to mean weight gain! Here are some simple tips to try out between traveling, parties, cooking, and company.
1.An Early Resolution? – Rather than waiting for New Years to start a resolution, make it easier on yourself and gradually work up to your resolution by New Years. This will also help you to stay focused and maintain weight over the holidays, so you can see faster results after. If your goal is to lose weight, maybe you will try to walk two days a week now, and by New Year’s you will be built up to walking 5 days a week!
2.Stress less about Exercise- Rather than stressing about shopping and cleaning this year, think of this as a time to multitask. Housework is one of the best ways to get in a workout over the holidays. Whether it’s moving around the kitchen while you bake, or vacuuming before company…it all burn calories! Shopping through the mall crowds, standing in line, and bringing bags out to your car all are positive experiences now that you can count it as a workout, right?
3.Quality Time- Rather than taking away from family time to work out, invite your family to do something as a group. Wake up on Christmas morning and enjoy some yoga together before presents, or take the kids out ice-skating or sledding after the famous Christmas dinner. Just remember, building a snowman or looking at Christmas lights will also provide memories that last longer than the memories watching a movie would.
4.Think Before You Eat – Eat until you are satisfied, not stuffed. If you find yourself overeating at one meal, go light on the next. Try to fill your plate with the lower calorie items such as vegetable dishes, and lean proteins, then take smaller portions of the rich foods. Eat slowly, socialize, and enjoy every bite! Overall, it’s the holidays and you need to enjoy yourself! Don’t restrict yourself from family time and enjoying some of your favorite holiday foods, but be mindful and plan ahead! Stay healthy this season, then after the holidays, your mind and body will thank you! -Kelsey
Every year, the holidays come around, and it can be both good and bad. Good in that you get to spend time with family and friends, but bad because everybody gets caught in the hustle and bustle of the season. We forget what the holidays are really supposed to be about, and it creates more stress for all of us. It is also a tough time for people if they have lost people close to them, as it is a reminder of the holidays coming, and those loved ones won’t be around. Remember what the holidays are about! What is the reason for having them? Having faith makes it easy to remember the true meaning behind the holidays, especially Christmas. But those times are even more important when you get to spend it around those that are most important to you!
I have gotten to spend the last 29 years of them with Sarah. Do I really need any other reason? For others, it is more stressful than ever, and you need to learn how to manage that stress.
The last one, be true to yourself! Keep everything in perspective. Go with the flow! Enjoy life, and this ride we are on. Truly say no if it is too much. You do not have to do everything. Many times those things we think that we absolutely have to get done, really do not need to be done at all. Take a deep breath. This is also a perfect time to go do some exercise, and blow off some steam, and get our minds cleared and ready to tackle what is really important.
With days like we are having this weekend, it is nice enough to go out and enjoy the weather yet. The cold is really going to hit next week again, which adds even more stress to the holidays. Take the weather as it comes. You can’t do anything about it anyway! Make alternative plans. Work out inside. Do inside activities in general. For those of us who have lived in SD our whole lives, it is no different than any other year! Tis the season! We are from SD. We are tough! The snow also adds more holiday spirit to everything as well. So be happy! These next several pictures are all members of our run club. We are just happy to get out to go run, and spend time with friends. The weather is just something we deal with everyday. As long as you are wearing the right clothing, you can tolerate anything!
Take each day as it comes. Enjoy the holidays, and for what they truly mean. The bottom line–be happy!
Spend time with those that matter the most to you! Celebrate well, but together. Don’t create stress where it really does not need to be. As long as you have family, and friends, what more do you need!
Family time! Nothing more really needs to be said! Keep moving everybody!
We have kept the Reiffenberger tradition going once again to run in the Annual Turkey Day 5k here in Watertown on Thanksgiving. It is always a great way to start the day! “If you want to eat, first you have to move your feet!”
Each year brings different reasons to reflect on for what I am thankful for. This year is no exception. I actually am physically able to run now, which I am definitely thankful for. My daughter Megan is back home from Virginia for good, which no words can describe this! My mom’s birthday was also on Thursday, which makes Thanksgiving even more special. Then, another reason to be out for this event is because it is a great way to support the community, and Watertown DASH!
Nick also made it home for Thanksgiving, and Molly and Tanner made it up later that afternoon. They ran a Turkey Day 5k in Marshall, MN! Everybody got home!
Many of our Watertown Area Run Club members also made it, and we were all out to support a good cause, and to be hanging out with friends. It was a good time to be catching up with some of them as well.
Now, one of the best things I like about this holiday is the food! I love to eat, so I have to keep moving my feet so I earn it. It starts off with the pie at the finish line!
But you have to walk/run the race first. We had another good turnout! Here we are crossing the start line!
Now, I may be running, but the pie was on my mind. And, we were having Sarah’s parents, and sister, over for Thanksgiving, so I knew the turkey and all of the “fixings” were something to work up an appetite for!
My favorite meal! We had already ran, so it was time to indulge a little. We had earned it! If you keep moving, then you can splurge once in a while. That is what life it all about. Enjoy the things as they come, but work on it in between as well. Nothing comes easy! This food tastes even better when you have worked up an appetite!
Here is the rest of the WARC members who came that day! We all earned our meal that day. Now sit back and think about things. What are you thankful for? What has been provided to you in your life now? Good, bad, work, relax…and enjoy! Appreciate what you have, and who you have in your life. And most of all, if you have your health, be extra grateful! You can never take anything for granted, or assume something, or someone, is always going to be there going forward. Live life to the fullest! Strive to Survive. Be thankful…and keep moving everybody!
Thanksgiving is always a fun holiday enjoyed by all as we stuff ourselves and then resort to the couch to watch football or the start of the holiday tv shows. Here are some tips for you to get through the holiday without putting on all those undesired extra pounds.
Survey the entire table before you take any food. Decide what foods are worth eating and what can be ignored, and then stick to that decision. Why waste calories on foods that don’t bring you pleasure?
Eat a snack before you leave home. If you arrive at a party starving, you’ll be more likely to overindulge.
Eat your calories instead of drinking them. Stick to lower calorie or calorie-free drinks (diet sodas, water, light beer, or wine spritzer) instead of punches, eggnogs, and mixed drinks that can have up to 500 calories per cup.
Sip a large glass of water between every alcoholic drink or non-alcoholic punch or eggnog. This will help keep you hydrated and you’ll drink fewer calories by the end of the night.
When you are the host or hostess, include nutritious and lower-calorie foods like fruits, vegetables, and lean meats on the menu. When you are a guest, bring along a lower-calorie dish to share.
Try not to hang out near the food. Find a comfortable spot across the room and focus on people instead of eating.
Watch your portion sizes. Don’t cover your plate completely with food. In most cases, especially when it comes to holiday sweets and alcoholic beverages, less is better. Use a smaller plate or bowl and have just a sliver of pie like the picture shows.
Drop out of the “clean plate club”. Leave a few bites behind every time you eat, especially if you are eating something you don’t really care for.
Enjoy your favorite holiday treats but take a small portion, eat slowly, and savor the taste and texture of the wonderful foods of the season.
Skip the pie crust and go for the filling.
Choose light meat over dark meat.
Use home-made cranberry sauce over canned cranberries that are jam packed with added sugars.
In soups, sauces, puddings, and desserts: Replace whole milk or cream with low-fat milk, evaporated fat-free milk, or nonfat dry milk.
Lighten up your recipes:
To make dips and toppings: Use low-fat or nonfat cottage cheese or sour cream, or non-fat Greek yogurt.
To make salad dressings: Use nonfat Greek yogurt or low-fat buttermilk.
In place of 1 whole egg in recipes: Use 2 egg whites or 1/4 cup egg substitute.
In place of regular cheese: Use fat-free or reduced-fat cheese.
In place of full sugar: replace half with Splenda or reduce half completely.
In place of fats: use unsweetened applesauce or oil (1-1 replacement), or prune puree (1 cup of fat=1/2 cup puree).
More importantly is ENJOY your family and friends and all that have to the THANKful for! Happy Thanksgiving!!
