Lighten up your favorite Hanukkah dishes

Did you know that this year, the first day of Hanukkah falls on Thanksgiving? Talk about two food holidays colliding!  But while many traditional Hanukkah recipes are delicious, they are not always nutritionally ideal. If you’re looking to make your favorite Hanukkah recipes healthier, try these lightened-up versions—serve them at your Thanksgiving dinner or during one of the other seven nights of festivities!

Traditional Dish: Latkes (fried potato pancakes) topped with applesauce and sour cream

Healthier Variation: Instead of deep-frying your latkes, try baking them.  You can also add shredded sweet potato, carrots, and zucchini to your recipe for an added nutritional boost.  Try this delicious Baked Latke recipe, and top them with cranberry applesauceand low-fat sour cream or Greek Yogurt.

Traditional Dish:Challah (Jewish braided bread)

Healthier Variation:  Add whole wheat flour and pumpkin puree to your traditional Challah recipe.  They are both high in fiber, which has many health benefits such as helping maintain a healthy weight and improving digestion. This pumpkin challah recipe is sure to be a fall favorite!

Traditional Dish:Beef Brisket

Healthier Variation: Brisket is known to be a fatty cut of meat.  Opt for the flat "first-cut" section over the fattier "point cut." Call your supermarket or butcher to make sure that they have it available before you go to the store.  Try this delicious Braised Brisket and Roots recipe, which incorporates many delicious fall vegetables!

Traditional Dish:Noodle Kugel

Healthier Variation: Noodle Kugel traditionally consists of egg noodles, butter, cottage cheese, sour cream, eggs, sugar, and raisins. Swap full-fat cheese and sour cream for reduced-fat versions and add in sweet potato puree for added fiber, vitamin E, and potassium. Try this Sweet Potato Noodle Kugel recipe for a delicious side dish.

Traditional Dish: Deep-fried Jelly Doughnuts (also known as Sufganiot)

Healthier Variation: Bake your doughnuts instead of frying them.  They will taste just as delicious with reduced fat and calories.  Try this Baked Jelly Doughnut recipe and see for yourself!

Get creative and have fun making your favorite Hanukkah dishes this year!  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more ideas on how to lighten up your favorite Hanukkah foods.  Have a happy and healthy “Thanksgivukkah!”

Easy Ways to Make Thanksgiving Dinner Healthier

Thanksgiving is just a few days away, and if you’re hosting—or bringing a dish to a Thanksgiving dinner you’re attending—you’re likely busy in the kitchen. As you prepare your menu, consider the many ways traditional Thanksgiving dishes can be made healthier. You don’t need to completely revamp a recipe—even making one simple tweak to a recipe can make it healthier, yet just as delicious as the original version. Here are just a few ideas to get you started.

 

Appetizers

Get your festivities off to a healthy start! These ideas cut fat without reducing flavor:

·         When serving raw vegetables, use hummus instead of a sour cream-based dip.

·         For potato skins, reduce the amount of shredded cheddar cheese in your recipe. For example, use 1 cup instead of 2 cups and save 455 calories. 

·         For a fresh, tasty appetizer, make mini Caprese skewers—spear a tomato slice or grape tomato, a basil leaf, and a small ball or slice of mozzarella cheese on a toothpick. Drizzle with a little bit of olive oil.

 

Main Course

Many of your favorite Thanksgiving dishes can be made healthier with just a simple tweak or two. Try these healthy twists on traditional Thanksgiving foods:

·         Turkey: Roast it instead of frying it.

·         Stuffing: Cut your calories in half using turkey sausage (half the fat of pork sausage). Plus, add more apples and vegetables for flavor, and use whole grain bread cubes.

·         Mashed potatoes: Reduce fat calories by using low-fat sour cream or, better yet, fat-free Greek yogurt.  Or, discreetly sneak in more vegetables by making a “mash-up” of half potatoes and half mashed, steamed cauliflower.

·         Sweet potatoes: Instead of melting butter or marshmallows on them, sprinkle cinnamon on top.

·         Green bean casserole: Skip the canned cream of mushroom soup, which often contains a lot of fat and salt. Instead, make your own white sauce with onions and mushrooms sautéed in canola oil, whisked with low fat milk. Top with slivered almonds.

·         Other vegetable dishes: Instead of adding butter to your vegetables, try adding herbs like parsley, rosemary, or thyme—this adds flavor without adding fat.

 

Desserts

Pies, cakes, and cookies are often at the heart of holiday gatherings.  Use these tips to reduce the fat and calories in your desserts:

·         For any baked goods: Replace white flour with whole wheat flour or almond flour. Use a 50:50 ratio of whole wheat flour to white flour, or a 25:75 ratio of almond flour to white flour.

·         For any baked goods that include added sugar: Substitute applesauce for half of the sugar.  Use a 1:1 ratio for this the substitution, and reduce the amount of liquid in the recipe by ¼ cup. 

·         Pumpkin pie: Substitute fat-free evaporated milk for heavy cream. 

·         Fruit cobbler: Make a fruit cobbler or crisp without the crust.

·         For a fun, colorful dessert, serve fruit skewers—use strawberries, grapes, melon cubes, pineapple, or any of your other favorites! Serve with fat-free Greek yogurt for dipping.

 

If you are a Health Advocate member with access to our Wellness Coaching program, call us today to speak to a Wellness Coach about more ways to make your holiday meals healthier!

 

Is Your Child Overweight? Try Focusing on Healthier Eating

Childhood obesity is on the rise, according to a study done by the Journal of the American Medical Association, and has more than doubled in the past 30 years. Obese youth are more at risk to develop health issues like cardiovascular disease, high cholesterol and high blood pressure. In a population-based sample of youth ages 5 through 17, 70 percent of obese youth had at least one risk factor for developing cardiovascular disease, according to the Journal of Pediatrics.

Eating healthier can be the biggest preventative step against fighting childhood obesity. However, getting your child to eat healthy foods can be a big challenge. Forcing or tricking your children to eat fruits and vegetables may seem like a good idea at first, but educating them on healthy eating can promote longer-lasting eating habits. Health Advocate offers the following tips to help get your child on track to a healthier lifestyle.

·         Make meals fun. Spend time creating menus with your kids. Shop for the food and prepare it together. Have your kids take care of some of the easier steps, like washing fruits and vegetables, shredding lettuce with their hands, shucking corn, or snapping string beans. Try to engage your kids in the whole meal preparation.

·         Grow a garden. Plant a garden this summer. Choose from a variety of colorful fruits and vegetables, like tomatoes, strawberries, peppers and cucumbers. If kids can watch what they planted grow, they may be more likely to be interested in, and willing to accept, these foods.

·         Take a trip. A simple online search can help you locate organic farms in your area that grow produce and will take you and your family on a tour of their fields, allowing everyone to pick fresh fruits and vegetables. Go for apple picking in the fall, or blueberry and peach picking in the summer. You can also bring the kids to your local farmer’s market to have them help you choose fresh fruits and vegetables. Then take your fresh produce home and prepare a nice treat together!

·         Check out recipes. Go to the library or a bookstore and look for some kid-friendly cookbooks. Let your kids choose recipes they would like to make. Have them write the list of ingredients needed, accompany you to the grocery store to buy the ingredients, and then make the recipe together.

Talk to your child’s pediatrician about more ways to get them to eat healthier foods. Don’t have a pediatrician? If you’re a Health Advocate member, call us today to speak to a Personal Health Advocate who can help you locate one. Some Health Advocate members may also have access to our Wellness Coaching service—if this is one of your Health Advocate benefits, you can also speak with one of our Wellness Coaches, who can help you and your family reach healthy goals such as improving your diet or increasing your fruit and vegetable intake.

Not a Health Advocate member?  Check out these websites to help you get your kids eating healthier food:

Produce for Better Health Foundation (PBH) – Educates people on the health benefits of adding more fruits and vegetables to your diet. www.pbhfoundation.org

http://www.foodchamps.org– This site offers fun games for kids of all ages about eating healthy.

http://www.fruitsandveggiesmorematters.org/main-recipes- This site offers a database of over 1,000 healthy recipes that involve fruits and vegetables.

A Healthier You: Adding More Fruits and Veggies to Your Diet

One easy way to healthify your meals and snacks is by adding more fruits and vegetables into your diet. According to Harvard School of Public Health, eating plenty of vegetables and fruits may help you ward off heart disease and stroke, control blood pressure and prevent some types of cancer. The latest dietary guidelines call for five servings of fruits and vegetables a day, depending on one’s caloric intake. But many of use aren’t getting the recommended dietary intake.

Health Advocate offers some tips on how to add more fruits and vegetables in your diet. Consider trying these ideas:

Get a healthy start. A healthy breakfast can help keep your energy levels up for the rest of the day. Try adding some antioxidant-rich blueberries to plain yogurt; mix in a little honey and granola. Or, add sliced bananas and strawberries to a bowl of whole grain cereal with skim milk or a non-dairy alternative like almond, rice or soy milk. 

Shake and serve. Make a homemade shake in your blender. Blend yogurt, skim milk or a non-dairy substitute with fresh fruit, such as sliced peaches, mangoes or bananas, or a handful of berries.

Buy and freeze. Frozen vegetables are quick and easy to prepare.  Just pop them in the microwave or steam/ boil them on the stovetop. Choices include, but are certainly not limited to, peas, carrots, green beans, broccoli, cauliflower, spinach, broccoli or a mixed medley…there are so many choices!

Pick ready-made options. Pre-cut, pre-washed salad in a bag can make preparing a meal very easy. Just add some protein to the salad—such as grilled chicken or low-sodium tuna—for a quick, healthy meal.  

Make healthy snacks. Cut up some fresh veggies and bring them to work for a nutritious afternoon snack—carrot sticks, sliced cucumbers or celery are healthy, easily portable choices. Or place a bowl of fresh fruit (such as apples, oranges, clementines, and/or bananas) on your desk so that healthy fare is always at hand.

Try something new.  Give your sandwich a new twist by adding cucumbers, sprouts, avocado, red and green peppers, apples, strawberries, melon slices or pears. With so many different combinations to choose from, you won’t be eating the same sandwich every day. 

Choose a healthier side. When you’re dining out, opt for a healthy salad as a side dish instead of choosing a fried side such as French fries or onion rings.

Add some zing. Make a refreshing drink by infusing sparkling water with fresh fruit (try berries or citrus fruit).

Interested in learning about more ways to add fruits and vegetables to your diet? If you have access to a wellness coach through a service like Health Advocate, give your coach a call and ask them for ideas. Or check out the following websites to learn more about nutrition: 

Centers for Disease Control and Prevention (CDC): This site gives basic facts about nutrition. Go to   www.cdc.gov/nutrition/everyone/basics/index.html

The Department of Health and Human Services (HHS) and the Department of Agriculture (USDA) published Dietary Guidelines for Americans, which provides advice on good dietary habits. Go to: www.health.gov/dietaryguidelines

Soup's on!

During the colder months, eating a bowl of soup is a comforting and filling way to take away the winter chill. By making your own soup, you are in control of putting together a variety of healthy ingredients to ensure that you and your family enjoy a delicious and nutritious meal.

There are many advantages to making your own soup.  You can cook it in advance and freeze it so that you have a convenient meal stored away to thaw and eat anytime. It’s also an inexpensive way to add vegetables, protein, fiber and minerals to your diet. Believe it or not, soup can also be used to curb your appetite. In various studies on food consumption, people that ate broth or vegetable-based soups as the first course of a meal consumed 20% fewer calories. And making homemade soup can also be a great way to get children involved in learning about and tasting new vegetables—you can chop up the veggies and have the kids add them to the soup.

If you want to be chef à la soup, check out these easy tips to make sure the soup you make is healthy and filling.

·         To add calcium and protein without the extra fat, instead of using cream, try using skim milk or calcium-fortified soymilk instead.

·         Try adding either fresh or frozen veggies like spinach, broccoli, corn, celery, carrots and potatoes that can help increase fiber, vitamins, and minerals in the soup.

·         A healthier approach to reduce the use of sodium (salt) to flavor the soup is to add your favorite herbs and spices. Experiment with basil, oregano, parsley, garlic, pepper or salt-free seasoning blends.

·         To add more filling power, add beans, lentils, lima beans, brown rice or whole wheat pasta. Beans and whole grains add protein along with fiber.

·         Potatoes, especially russet potatoes, can be pureed into thick and creamy soups—no saturated fat like butter or cream required.

·         Use a low-sodium chicken or vegetable stock as your base and then add your vegetables and meats (chicken, fish, shellfish, or lean meat).

Want more ideas for whipping up healthy soups—or healthifying any meal?  If you are a Health Advocate member whose services include Wellness Coaching, give your Wellness Coach a call.  They’ll be able to give you tips and tricks on making your meals delicious and nutritious!

Child’s Play: Making Fruits and Vegetables Fun

Childhood obesity has more than tripled in the past 30 years, according to the Center for Disease Control and Prevention (CDC). Helping your children have healthy eating habits is the first step patents can take to prevent childhood obesity.

Getting your kids to eat healthy foods can be a challenge. Try to gradually get them used to eating more fresh foods. While you’re introducing your kids to new-to-them fruits and vegetables, make it palatable for them. Try chopping up some strawberries, oranges and bananas to put in their Jell-O or yogurt, or mince carrots, zucchini and spinach and mix them into in hamburger or turkey patties.

In recognition of National Fruits & Veggies Month – More Matters, check out our ideas for getting your kids interested in—and consuming more of—fruits and vegetables.

Give them independence. Each day, have your kids choose a different vegetable that they would like to have for dinner that evening. Giving them a choice helps them feel grown-up, gets them interested and included in the process, and eliminates the feeling that they’re being made to eat something just because Mom or Dad said so.

Make cooking a form of playtime. Get your kids to help you create menus, accompany you to the grocery store, and work with you to prepare meals. Make kitchen time fun--let them wash fruits and vegetables, shred lettuce for salads and sandwiches, break string beans and broccoli florets and mash potatoes. Kids can also peel and pull apart oranges, pick grapes, or peel bananas for a healthy fruit salad. Kids who are engaged in the process of planning and making the meal will be more apt to eat because they were part of the decision making. Plus, who doesn’t enjoy eating the fruits (and veggies!) of their labor?

Grow your own produce. In the summer, plant a garden with your kids. Choose from a variety of fruits and vegetables, such as strawberries, tomatoes, cucumbers and peppers. When your kids watch what they’ve planted grow into something that they can enjoy during a meal, they’ll feel proud and excited—and more likely to eat it.

Take a field trip. Plan a family day trip to the farm. Depending on the season, you can pick a variety of fruits and vegetables there, such as blueberries, peaches, apples, strawberries, zucchini and pumpkins. Take your fresh produce home and get the kids to help you make a special treat. Make an apple or blueberry pie, zucchini bread or peach ice cream.

Check it out. Check out some kid-friendly cookbooks from your local library. Let your kids choose what meals they want to prepare and have them make a list of the ingredients they need. Take them to the grocery store to buy their ingredients and have them help you prepare the meal that night.

If you’re interested in finding more ways to get your kids to eat healthier, try calling a Wellness Coach if you have access to a service like Health Advocate. Your coach will be able to tell you about other fun ways to help your kids up their fruit and veggie intake. You can also seek advice from your child’s pediatrician about nutritional questions and issues. Additionally, there are plenty of online resources you can use to find ideas to get your kids more interested in fruits and vegetables, such as:

www.foodchamps.org – This site offers fun games for kids of all ages; the games focus on the benefits of eating healthy foods.
www.fruitsandveggiesmorematters.org/take-your-kids-to-the-supermarket-day - This site features fun activities you can do at the supermarket to help you get your kids excited about fruits and veggies.

An Apple a Day Might Really Keep the Doctor Away

You’ve probably been hearing it since you were a little kid: “Eat your fruits and veggies!” Mom and Dad definitely had some good advice for you; regularly eating fruits and vegetables is an investment in your long-term health. Fruits and vegetables provide essential vitamins and minerals, plus fiber, all of which are beneficial to your health. In fact, research shows that diets rich in fruits and vegetables may reduce the risk of developing chronic diseases and cancer.

Although there are lots of good reasons to eat plenty of fruits and veggies, many people don’t eat enough of them. Luckily, adding more fruits and vegetables to your meals and snacks can be both easy and inexpensive due to the wide variety of choices available, such as fresh, frozen, canned and dried fruits or veggies as well as 100% fruit and veggie juices.

This month is National Fruits & Veggies – More Matters month. In honor of this month, check out some of our ideas on how to incorporate more fruits and vegetables into your diet.

• Get a healthy start to your day. Eating a healthy breakfast will help you keep your energy levels up for the rest of the day. Try adding some berries to your yogurt, or top your toast with jam made from 100% fruit and no added sugars. A bowl of whole grain cereal and skim milk with fruit of your choice (such as berries, sliced peaches or raisins) is another great breakfast idea.

• Shake it up. Using a blender, make a shake with fresh yogurt and various fruits like bananas, berries, or both!

• Stock up. Frozen vegetables are quick and easy to prepare. Just pop them in the microwave or steam/ boil them on the stovetop. There are tons of different veggies to choose from, and they’re inexpensive. Serve them as a side dish with a meal, or make them part of the main dish. Toss veggies with whole-grain pasta and grilled chicken for a healthy pasta primavera, or make vegetable lasagna instead of traditional lasagna.

• Be pre-prepared. Using pre-cut, pre-washed bagged salads can cut down on dinner prep time while increasing your veggie intake. Add some protein to the salad like chicken or tuna, and you have a quick healthy meal.

• Beat the 3:00 slump. Looking for a healthy afternoon snack that’s easy to take to work? Cut up some fresh fruits and vegetables. Some yummy ideas: carrot sticks, sliced cucumbers, or celery sticks. Whole fresh fruits, like bananas, apples, oranges and pears, are easily portable and are a simple snack. Or try dried fruits, like dates, raisins, figs and cranberries; since they don’t need to be refrigerated, you can keep them in your desk.

• Veggies go with everything. Try putting new vegetables, or even fruit, on your sandwich. Add some lettuce and tomatoes to your sammie and give it an extra twist with cucumbers, sprouts, avocado, or red and green peppers. Want to add something sweet or a little tart? Try slicing apples, strawberries, melon or pears for a fun addition to your sandwich. With so many different combinations to choose from, you won’t have to worry about getting bored by your daily sandwich!

• Choose fresh over fried. When you’re eating out, rather than having a side of French fries with your meal, opt for a healthy salad or steamed veggies.

• Add some zing to your beverage. Try flavoring your water with fruit. Add a splash of lemon or lime juice, or infuse your water with berries. Or, go the veggie route—place a few thinly-sliced cucumbers in your ice water for a truly refreshing drink.

Interested in learning more ways to add fruits and vegetables to your diet? If you have access to a wellness coach through a service like Health Advocate, give your coach a call and ask for ideas.

Other helpful resources:

Centers for Disease Control and Prevention (CDC). This site gives basic facts about nutrition. Go to www.cdc.gov/nutrition/everyone/basics/index.html

United States Department of Agriculture (USDA). This site provides practical information and tips to help Americans build healthier diets. Go to www.choosemyplate.gov

The Department of Health and Human Services (HHS) and the Department of Agriculture (USDA) published Dietary Guidelines for Americans, which provides advice on good dietary habits. Go to www.health.gov/dietaryguidelines

Healthy, scrumptious spring recipes

Gone are the heavy, hearty stews of winter.  With the warmer weather come lighter dishes packed with the types of fruits and veggies that are seasonal for spring.  Below, check out some of our favorite healthy and delicious spring recipes that you and your family can enjoy.

Soups and Salads

• Butter Lettuce and Radish Salad with Fresh Spring Herbs: This light, easy to prepare salad is a healthy start to any meal.  Butter lettuce and radishes are two wonderful spring veggies, and the avocado included in this recipe gives you a dose of heart-healthy fat.
• Warm Snow Pea and Chicken Salad: This delightful salad could work as a starter or even as a side dish.  In this recipe, the snow peas are sliced super-thinly, combined with an Asian-style dressing and shredded chicken.
• Asparagus and Radish Salad: Asparagus is a tasty yet low-calorie spring vegetable.  This recipe calls for the asparagus to be paired with radishes and dressed up in a sesame-soy vinaigrette dressing.  Want to add more to this salad?  Toss in some grilled shrimp and/or serve over thin rice noodles.
• Garden-Fresh Asparagus Soup: Don't be fooled by the creamy texture of this soup--it's still very healthy, since the creaminess comes from light coconut milk.  You can serve this soup warm or chilled.
• Spring Chicken & Barley Soup: This isn't your cure-a-winter-cold chicken soup--this is a healthy, delicious spring-ified version.  This yummy recipe calls for peas--another wonderful spring veggie.

Main Dishes

• Spicy Tofu and Asparagus Stir-Fry: This vegan-friendly recipe is healthy and delicious.  Consider serving it over fiber-rich brown rice.
• Wild Salmon with Ginger and Green Onions: Pair heart-healthy salmon with springy green onions for a tasty main course.
• Baked Chicken with Onion and Leeks: Baking chicken is not only easy, but healthy.  Onions and leeks are flavorful spring veggies, while the chicken gives you plenty of protein.

Side Dishes

• Spring Frittata: This egg dish incorporates a variety of spring veggies like asparagus, green garlic, and pea greens.  It also includes healthy, delicious fava beans--a good source of protein.
• Pasta with Garden Tomatoes and Fresh Mozzarella: This recipe uses olive oil (a "good fat"), fresh tomatoes and basil, and sweet Vidalia onions.  If you're gluten-free, fear not--you can have this dish too, if you substitute rice pasta for whole-wheat pasta.
• Grilled Artichokes with Raw Tomato Compote: Artichokes are fiber- and nutrient-rich.  Use tomatoes from your own garden to make the compote that accompanies the artichokes.
• Spring Barley Risotto: Barley is high in fiber and iron, so it's a healthful substitute for risotto's usual arborio.  This recipe incorporates spring vegetables asparagus and peas.
• Spring Vegetable Ragout: This light ragout, which includes spring herbs, leeks, snap peas and asparagus, is light and delicious as a side dish.  If you want to make it a main dish, serve it over pasta or polenta.

Desserts

• Strawberries & Vanilla Syrup: This recipe helps you spruce up fresh strawberries with a little bit of sugar and fruit juice.
• Stewed Rhubarb and Raspberries with a Meringue Lattice Crust: The meringue "crust" makes this a light dish, and the rhubarb and raspberries make it flavorful and tangy.
• Fresh Pineapple: Never underestimate the deliciousness of fresh fruit!  Fresh pineapple is a perfect treat--sweet, a little bit tart, and juicy.  Freshly-cut pineapple tends to be tastier than canned pineapple.

Interested in finding out more about healthy foods and recipes?  Consider talking to a nutritionist--if you aren't already connected with one, a service like Health Advocate can help you find a local, in-network nutritionist who can give you more tips on healthy eating.

Tips to get your plate in shape

March is National Nutrition Month!  If you're not doing so already, it's a great time to start thinking about what foods go on your plate and whether your meals are comprised of foods from all the major food groups.  So how do you know how much of each food group is the right amount and whether or not you're eating healthfully?  Check out these tips from the Academy of Nutrition and Dietetics.

• Fill half your plate with fruits and veggies.  Fresh, frozen and canned fruits and veggies all count; choose "reduced sodium" or "no salt added" canned vegetables.  And vary your veggies--make sure you eat nutrient-rich dark green, red and orange veggies.  Don't forget to include some beans, too.  Not sure how to incorporate fruits into your diet?  Bananas, apples, and oranges make great on-the-go snacks, and a fresh fruit salad is a tasty dessert after any meal.
• Make at least half your grains whole.  Go for 100% whole grain breads, cereals, crackers, pasta and brown rice. 
• Consider switching up your milk.  Fat-free and low-fat milk have less fat and calories than whole milk, but the same amount of calcium and nutrients.  If you've been avoiding milk due to a lactose intolerance, try soy milk (look for one fortified with calcium) or lactose-free milk.  Also consider switching to fat-free or low-fat yogurt and cheese.
• Eat a variety of protein.  Seafood, lean meat, poultry, eggs, nuts and beans are all excellent sources of protein.  If you are cooking meat, it's healthier to bake or broil it instead of frying it. 
• Drink more water and fewer sugary drinks.
• Cook more often at home.  This allows you to have more control over what goes on your plate as well as what portion sizes you're eating.  If you eat out, choose lower-calorie menu options that incorporate whole grains, vegetables, and fruits.
• Keep track of what you eat.  At ChooseMyPlate.gov, you can track the foods you're eating each day, plus get your personal daily calorie limit, track your exercise, and more.  There is no cost to use ChooseMyPlate.gov's resources.

Interested in finding out more about how you can maintain a healthy weight and eat a healthier diet?  If your employer offers a wellness program or wellness coaching, be sure to take advantage (if your employer offers Health Advocate as an employee benefit, you might have access to one or both of these things, so check with your employer!).  Or consider talking to a nutritionist--if you aren't already connected with one, a service like Health Advocate can help you find a local, in-network nutritionist who can give you more tips on healthy eating.

Celebrate National Pi Day with a slice of healthy pie

Today, 3/14, is National Pi Day!  According to Wikipedia, Pi is "a mathematical constant that is the ratio of any Euclidean circle's circumference to its diameter. Pi is approximately equal to 3.14. Many formulae in mathematics, science, and engineering involve Pi, which makes it one of the most important mathematical constants."

While it may seem tricky to figure out how to get excited about a mathematical constant, we think a fun way to celebrate is by having a piece of pie (while Pi and pie are obviously not the same thing, they sound alike, so it works, right?).  We recommend having just one piece, not 3.14 pieces of pie, though!  To help you enjoy a delicious treat without adding tons of extra calories to your day, we've compiled a list of some of our favorite healthy pie recipes for you...

• For a light but caffeinated kick, try this Cafe au Lait Chiffon Pie.  One serving is just 262 calories.
• This Classic Pecan Pie (288 calories per serving) contains 5.1 grams of monounsaturated fats, which help lower cholesterol.  Plus, it's chock full of nuts, so it'll help keep you full for longer.
• This scrumptious Peach-Blueberry Pie has only 332 calories per piece--a significant improvement over other fruit pies, many of which have about 500 calories per serving.
• For something a little different, consider this Spring Greens Pie that incorporates spinach, arugula, beet greens, and other green goodness.  Not only is it low in calories (250 per serving), but it's also high in protein, containing 13.4 grams per serving.
• Have a slice of classic Americana with this delicious, lightened-up apple pie.  Its crust is low-fat, and one serving clocks in at under 300 calories.
• If you have food allergies or intolerances, fear not--there are great pie options for you, too!  If you're following a gluten-free diet, try this delicious gluten-free apple pie with a crumb topping.  Or check out these gluten- and dairy-free pie recipes compiled by Living Without magazine--the Ginger Peach Pie, Cherry Galette, and Blueberry Pie look totally delicious!  The article also features a recipe for an easy-to-make allergen-free pie crust.

We hope you have a healthy and delicious Pi Day!

Easy tips and swaps to help you maintain a healthy weight

A recent study, run by researchers at the University of Texas Medical Branch in Galveston, showed that young women (with an average age of 25) often don't know they've gained weight--some of the women who participated in the study gained more than 10 pounds and didn't realize it.  While a few extra pounds may not seem like such a big deal at first, consider that those who are overweight have an increased risk of cardiovascular diseases, cancer, and diabetes. 

Clearly, it's important for anyone of any age to keep their weight in what's considered a normal/healthy range for them.  Here are some quick and easy tips and swaps to help you cut calories--and also help you cut your risk of the conditions that weight gain can bring about.

• Eat more fruits and veggies.  Simple and easy, right?
• Steam your veggies--it's a much healthier way to cook them than drowning them in butter.
• Find ways to incorporate more fruit into your diet--for example, keep an apple, banana, or orange at your desk for a healthy snack at work.  Or top whole grain cereal with your favorite fresh or frozen berries.
• Eat healthier carbs--opt for fiber- and protein-rich brown rice instead of white rice, and nutrient-rich whole wheat bread instead of white bread.  Consider trying brown rice pasta instead of pasta made from wheat flour.
• Make a tomato salsa out of diced, fresh tomatoes and basil.  Use it in place of a sodium-laden pasta sauce, top a grilled chicken breast with it, or even use it as a healthy side dish for a meal.
• Drink plenty of water.  It's good for you and calorie-free, too!
• Drink less sugary beverages like soda.  If you need a caffeine fix, consider drinking black coffee or plain tea.
• If you need a little bit of sweetness in your tea or coffee, try a natural stevia sweetener rather than dumping in a packet of sugar.
• Whenever possible, bake or grill your meat as opposed to frying and/or breading it.
• Take a break from creamy, fattening salad dressings.  Opt for oil and vinegar instead, or sprinkle a little bit of lemon juice over your salad.
• Use low-sodium or sodium-free broths or bouillons as a base for a hearty vegetable soup, fiber-packed bean soup, or chicken rice soup.
• Choose healthier condiments like mustard instead of fattening ones like mayonnaise.  And remember that sliced tomatoes, onions, and lettuce are great toppings for sandwiches, too!
• Pack your lunch.  If you bring a packed lunch to work with you, the convenience of having a healthy, packed meal right at your desk may dissuade you from getting up, going out, and eating a few slices of pizza for lunch.
• Indulge in treats on occasion, but do so in moderation.  And if you don't love it, stop eating it.

Interested in finding out more about how you can maintain a healthy weight and eat a healthier diet?  If your employer offers a wellness program or wellness coaching, be sure to take advantage (if your employer offers Health Advocate as an employee benefit, you might have access to one or both of these things, so check with your employer!).  Or consider talking to a nutritionist--if you aren't already connected with one, a service like Health Advocate can help you find a local, in-network nutritionist who can give you more tips on healthy eating.

Healthier Big Game grub and goodies

Football fans as well as fans of the year's best commercials are undoubtedly looking forward to this Sunday, which is Super Bowl day.  While it's obviously a big day for football and for getting together with friends and family, it doesn't have to be a big day for your waistline.  Whether you're attending someone else's festivities or hosting your own, check out these tips on healthier Super Bowl fare to make, bring, and munch while you watch the big game.

• Fill up on veggies first.  Bring a platter of cut-up veggies and low-fat dip.  Veggies can be satisfying to crunch, and they'll help fill you up without adding too many calories.
• Instead of drinking fruity alcoholic beverages, which can dehydrate you, try throwing some fresh or frozen fruit in the blender and make a tasty, all-natural fruit drink.  And don't forget to drink some water, too.
• In the mood for chips?  Salsa and tortilla chips are healthier for you than loaded nachos.  (Try this Calico Corn Salsa recipe for a colorful twist on salsa!)  But if you really want to go the nachos route, consider topping your chips with fresh veggies like sliced peppers or fresh tomatoes, grilled chicken, protein-packed beans, and reduced-fat cheese.
• Don't order pizza.  Instead, make your own.  Buy a few pizza crusts and top them with tomato sauce, low-fat mozzarella, and plenty of fresh veggies!
• Making chili?  Choose leaner ground beef, or consider using lean ground turkey or lean grilled sirloin--these options have less saturated fat.  Don't forget to throw in some beans, and be sure to offer reduced-fat cheese to top the chili with.
• Set out a tray of home-roasted and home-sliced meats and cheeses--these provide good protein.  Don't forget healthy sandwich extras like sliced tomato, sliced onion, and lettuce!  If you or your guests are carb-conscious, you could always forgo the sandwich in favor of making a piece of turkey breast and a slice of reduced-fat cheese into a fun and easy-to-eat breadless roll-up.
• Put it on a stick.  Grill up some chunks of lean meat or fish and veggies, and make kebabs.  Or consider making kebabs loaded with pieces of fresh fruit (chunks of cantaloupe, honeydew, watermelon, pineapple, or seedless grapes are easy to skewer) as a side item or healthy dessert.
• Feeling snacky?  Air-pop some popcorn; this fluffy snack is very filling.  If you don't want to eat it plain, top it with a little bit of Parmesan cheese, or raid your spice cabinet--a sprinkling of paprika or garlic powder can provide a tasty kick!

Interested in finding out more about how you can eat healthier?  If your employer offers a wellness program or wellness coaching, be sure to take advantage (if your employer offers Health Advocate as an employee benefit, you might have access to one or both of these things, so check with your employer!).  Or consider talking to a nutritionist--if you aren't already connected with one, a service like Health Advocate can help you find a local, in-network nutritionist who can give you more tips on healthy eating.

Snack smartly at work

Is one of your New Year's resolutions to eat healthier, lose weight, or abstain from fattening foods?  Watch your step at work--the office can be a minefield of tempting, high-calorie, sugary food that can throw your healthy goals off track. The following tips can help you sidestep the birthday cakes, leftover holiday candy and other unhealthy fare that often lurk in the office.
　

• Come prepared. Bring healthy snacks to eat throughout the day. Then, if a surprise birthday cake shows up, you may be too full of almonds or apple slices to crave a piece.
• Out of sight, out of mind. If sweets sneak into your office, see if you and your coworkers can make a pact to restrict them to a communal area like the company kitchen where you can’t see them and be tempted.
• Head to the water fountain before the vending machine. Sometimes the brain confuses hunger with thirst. To find out which you crave, figure out when was the last time you had something to eat compared to something to drink. It may very well be that it’s a few gulps of water you’re craving.
• Lobby for healthier breakfast meetings. Suggest that fruit and yogurt be served rather than just bagels and danish.
• Need a pick-me-up?  Don't reach for a candy bar. Instead, sip a cup of black coffee or black or green tea.  They're not only caffeinated, but also calorie-free.
• Participate in potlucks.  Offer to bring a veggie tray, fruit tray, or other healthy fare to your next office function.  This way, you know there's something there that you can eat without feeling guilty--and your health-conscious co-workers will appreciate it, too.
• Take a walk.  If you're feeling tired, this can increase your feelings of hunger.  But maybe what you really need is something to perk you up.  Instead of snacking, take a brisk 5-minute walk around the building to feel more alert.
• Make up for it. Overindulged at the company bake sale? Make a healthy follow-up choice—take a brisk walk around your building, climb the stairs to another floor (and don’t take the elevator back down) or, if available, work out at the company’s fitness center.

Many workplaces are now offering wellness programs to their employees.  A wellness program can be a valuable resource for information about healthy eating and other healthy habits.  Some programs even offer personalized wellness coaching to help keep you on track with your goals.  If your company offers a wellness program, make sure you take advantage of it--and if your employer offers Health Advocate's Wellness program, give us a call at 866-695-8622 to find out more about how you cat set and stick to healthy goals.

Eat healthier this holiday season!

Ahhhh, the holidays...filled with friends, family, fun, and totally tempting foods.  Luckily, there are plenty of ways to enjoy the holidays--and many of its festive foods--without derailing your diet or packing on the pounds.  Read on for some helpful tips on how to keep both your tummy and your waistline happy and healthy throughout the holiday season.

• Going to a party or other holiday event?  Eat small, healthy meals throughout the day.  That way, you won't be starving when you arrive, and you can afford to indulge in a treat since you've eaten healthily the rest of the day.
• Scope out the buffet before loading up your plate.  Choose a few favorite foods, skip foods you don't have to have, and load up on fruits and veggies--they're naturally fat-free. They're also packed with water, which will keep you hydrated and help you feel full.
• Eat sugary or fattening treats in moderation.  Sugar and fat often makes us crave even more sugar and fat.  Be mindful of this and only put one serving, or a few bites of, a treat on your plate.
• You don't have to clear your plate.  Eat until you're satisfied, not stuffed.  And if you don't absolutely love that food you're eating, don't mindlessly eat it.  Ask yourself whether that treat is really worth it before you eat another bite. 
• Savor your holiday meals and treats.  Take small bites and chew slowly; don't wolf down your food.  Not only can that make you overeat, but your stomach might not appreciate it!
• Going to a potluck?  Bring your own healthy dish so that you know there's a good-for-you food there to chow down on.
• If you're going to a holiday function and don't know what's being served, stash some healthy snacks in your car or handbag--cut-up carrots, a piece of fruit, some nuts, a granola bar, etc.  If you don't like what food is being served there, or you feel it's too unhealthy, at least you'll have a few healthy things to munch on.
• Avoid slathering your food with creamy, heavy gravies or dressings.  This packs quite a calorie punch.  If you're having salad, opt for a fat-free vinaigrette or some olive oil, which is made up of healthy fats.
• Focus more on friends and family instead of food.
• If you overindulge, all is not lost--it's not an invitation to go overboard every time!  Get back on the healthy eating wagon as soon as possible.
• Beware of liquid calories.  Things like eggnog and alcohol can be high in calories.  If you enjoy these beverages (and are of age!), drink only in moderation.  Make sure to also drink plenty of water to keep yourself properly hydrated--and water won't pack on the pounds!
• Don't stand right near the munchies.  All they'll do is tempt you.  Instead, walk away from the munchies and engage someone in conversation.

If you're concerned about your diet, you may want to consider talking to your family doctor or nutritionist.  If you don't currently have one, an advocacy service like Health Advocate or Health Proponent can help you find one that is in-network, local to you, and meets your needs.

Skipping the trick-or-treating? Try these treats and activities instead

Perhaps this year you don't want your child to have a bulging pillowcase full of hyperactivity-inducing candy. Or maybe he can't safely trick or treat because he has an allergy to nuts, which could be triggered when he approaches a well-meaning neighbor bearing Snickers bars. Maybe your kid is ill and can't go outside to trick-or-treat, or maybe your family doesn't trick-or-treat for religious reasons. It doesn't matter why you aren't going trick-or-treating...what does matter is that you and your family have something fun to do together on October 31. There are plenty of fun, healthy activities and treats that can help celebrate autumn and/or Halloween that don't involve trick-or-treating or tons of candy.

Fun activities

• Have a movie night.  Choose age-appropriate Halloween-themed classics like "It's The Great Pumpkin, Charlie Brown," "Hocus Pocus," "The Addams Family," or "The Nightmare Before Christmas," just to name a few. 
• Plan a games night.  Have your kids step right up and toss the rings onto the witch's broomstick, or pin the tail on the Halloween kitty. Play Halloween- or fall-themed Pictionary or Charades.
• Decorate pumpkins.  Need a safe alternative to carving?  Use permanent markers or paint to decorate your pumpkins.
• Have a fun evening out.  Go on a hayride, navigate a corn maze, or walk through a spooky haunted house.  Many of these activities are often run by organizations in your community, like local colleges and fire departments.
• An apple a day...  Go bobbing for apples--then dip 'em in fat-free caramel for a sweet treat.

Healthier treats

• Roasted pumpkin seeds. They're good for you and quite fiber-licious.  Click here to find out how to roast your own.
• Halloween Trail Mix.  Set out bowls of nuts, dried fruits, granola, miniature chocolate chips, and miniature whole wheat pretzels.  Let your kids concoct their own trail mix.  Add roasted pumpkin seeds to your offerings for some fall flair.
• Healthy baked goods.  Spiced pumpkin biscuits, caramel apple pie, and chocolate spiderweb cookies could be fun things for you and your kids to bake--and munch on--together.
• A soup-er idea.  Whip up some hearty soup and healthy sandwiches.
• Get cider-iffic.  Make a batch of healthy apple cider, like this no-sugar-added kind.  You can serve it hot or cold.
• Frighteningly good veggies.  Try your hand at this clever idea--making a haunted forest out of a variety of veggies.

However you choose to celebrate Halloween, we hope it's a happy and healthy one for you and your family!

How to fulfill daily protein requirements on a vegan diet

So you've made the choice--perhaps for health-related reasons, perhaps due to your personal beliefs--to go vegan.  But when common sources of protein, such as poultry, meat and eggs, are off-limits, where do you turn to ensure that you're getting enough protein in your diet?  (An adult male should get 56 grams of protein in his diet daily, while an adult female should be getting 46 grams in her diet each day.)  Check out this list of protein sources that are acceptable on a vegan diet. Note that this list doesn’t include all vegan-appropriate protein sources—but it does list many of the largest sources of protein that vegans can have.

• Get nutty.  Nuts make good snacks and salad toppings, and nut butters are healthy and tasty on a variety of healthy foods, like whole wheat toast or celery sticks.  2 tablespoons of peanut butter have 8 grams of protein.  2 tablespoons of almonds have 8 grams of protein, while 2 tablespoons of almond butter contains 5 grams of protein.  A 1/4 cup of cashews has 2.7 grams of protein.
• Eat your veggies.  No wonder Popeye liked spinach so much--a cup of cooked spinach has 5 grams of protein.  A cup of cooked broccoli contains 4 grams of protein, and a cup of cooked peas has 9 grams.  A veggie burger has 13 grams of protein, and a veggie dog has 8 grams.
• Beans, beans, they're good for your...protein.  Many beans and legumes are incredibly high in protein, with lentils emerging as the winner--1 cup of cooked lentils contains a whopping 18 grams of protein.  A cup of kidney beans contains 13 grams of protein, a cup of cooked chickpeas or pinto beans has 12, and a cup of cooked lima beans has 10 grams.
• Good-for-you grains.  Oatmeal makes for a hearty vegan breakfast--plus a cup of it contains 6 grams of protein.  A cup of cooked quinoa contains 9 grams, and a cup of cooked brown rice contains 5 grams of protein.  A cup of cooked bulgur--a wheat product--has 6 grams.
• The joys of soy.  A 4-ounce serving of firm tofu contains 11 grams of protein.  6 ounces of soy yogurt contains 6 grams, a cup of soymilk has 7 grams, and a cup of cooked soybeans has 29 grams of protein.
• Don't forget the carbs.  A bagel has 9 grams of protein, a 1-cup serving of spaghetti has 8 grams, and two slices of whole wheat breads have 5 grams of protein.

This list gives you plenty of tasty, healthy, protein-packed options.  By eating a variety of these foods each day, you can maintain your vegan diet and also reach your recommended daily protein intake.  Most of these foods can be found in your grocery store, but you may be able to find a larger selection of foods like soy yogurt, tofu, bulgur, and other less-common protein sources at specialty stores like Whole Foods. As always, if you have questions about nutrition, they're best directed to your doctor or nutritionist.  Don't currently have a doctor or nutritionist?  A health advocacy service can help (you may even have access to one through your employee benefits at work)--they can connect you to medical providers who meet your needs, are local to you, and who are in-network in your insurance plan.

Tips to incorporate more fruits and veggies into your diet

September is "Fruits and Veggies More Matters Month," so it's a great time to talk about how to incorporate more fruits and veggies into your diet!  Fruits and veggies are very versatile foods.  They can be added to many meals as a healthful topping.  Many of them taste good cooked as well as raw.  Let's explore some interesting ways to incorporate fruits and veggies into your meals and snacks.

Here's how to get veggie-fied and fruit-afied...

• Top this!  Having cereal?  Top it with sliced strawberries, blueberries, or sliced bananas.  Top salads with dried fruits, bite-size chunks of apples and pears, or mandarin orange slices.  Toss some fresh berries into your yogurt or on top of a dish of ice cream.  Slice fresh peppers, onions, mushrooms, and tomatoes to use as toppings on a homemade pizza.
• Keep 'em reachable.  Leave a bowl of fresh fruit that doesn't need to be refrigerated, like apples, bananas, and navel oranges, on the kitchen counter; when you're craving a sweet treat, these fruits will be easy to grab, and the colorful fruit basket is likely catch your eye before a sugary or salty snack food.  Keep individual servings of carrots, celery, and grapes in sandwich bags in the fridge so you or your kids can quickly grab them for a snack.
• Get soupy.  You can make a hearty and healthy fall/winter soup from low-sodium broth, a can of beans, and your favorite veggies.  If you're pressed for time, use canned or frozen veggies; if you have the time and you enjoy cooking, why not chop up your own veggies?  Either way, it's a simple and healthy one-pot meal, and leftovers can be frozen for future lunches and dinners.  In the spring and summer, puree berries to make colorful chilled soups that could function as appetizers or desserts.
• Grow your own.  Get the whole family engaged in creating a backyard garden.  Don't have a backyard?  Plant tomatoes or herbs in pots.  This is a family project that allows you to reap some truly delicious rewards.  Check out this "Fruits and Veggies More Matters" how-to guide on growing your own garden.
• Break free from the norm.  Is your family bored with having green beans as a side dish night after night?  Visit the grocery store and scour the produce and frozen sections to find new and interesting fruits and veggies to try.
• Transform old favorites.  Love lasagna?  Consider making a vegetable lasagna.  Swap out chicken parmigiana for eggplant parmigiana.  Replace your child's peanut butter and jelly sandwich with a peanut butter and banana sandwich.  Baking a cake?  Add some applesauce to the mix for extra moisture.
• Skip the bun.  Instead, use lettuce as a wrap for shredded sandwich meats.  Wrap your pulled pork, chicken or beef for a taco, or Sloppy Joe meat in a large lettuce leaf.
• Drink 'em.  If you have a blender, you can turn some of your fruit and veggies into smoothies.  Pour your smoothie into a reusable travel mug, and now you have a good excuse to skip the pre-work Starbucks run.
• Use them as an excuse for a field trip.  If your family is looking for a fun weekend activity, take the kids to a local produce stand or farmer's market and encourage them to help choose some fresh fruits and veggies for the whole family to enjoy later.  In the fall, go apple picking or to a pumpkin patch.

For the best advice on adopting a more diet with fruits and vegetables, talk to your primary care physician or a nutritionist. If you're in-between doctors or don't have a nutritionist, consider asking an advocacy service for help. Services such as Health Advocate and Health Proponent can connect you to a variety of medical providers who can help you and your family achieve your dietary goals.

Foodborne illness isn't cool but packed lunches should be

New studies have shown that it's likely necessary to pack more than one ice pack in your child's bagged lunch to ensure that food stays at its proper temperatures.  Just because you pack your child's ham and cheese sandwich and apple slices in an insulated lunch bag with one ice pack in it doesn't mean the food is staying chilled enough.  Food science experts at the University of Texas in Austin tested the temperatures of foods in over 700 packed lunches that belonged to pre-schoolers who attended day care.  They found that nearly 40% of parents didn't even put an ice pack in the lunch, and that more than 90% of lunches tested contained perishable foods that had entered the danger zone--that is, those foods had reached temperatures over 40 degrees Fahrenheit, which makes them risky to eat.  When food temperatures deviate from that safe zone, there's a greater likelihood that the food becomes a breeding ground for bacteria, potentially sickening the person who eats it.  This is especially significant when it comes to children, as kids aged 3 or younger are 4.5 times more likely to suffer from a foodborne illness.  So what can you do to ensure that lunches are packed as safely as possible for your children?  Read on.

How to safely pack a lunch that contains foods that should be chilled:

• Use an insulated lunch bag/tote to help keep food cooler.  Some even have compartments to hold the next item on this list, which is...


• Ice, ice, baby!  It's recommended that a packed lunch has more than one ice pack in it to keep food properly chilled.


• Make juices and water serve as makeshift ice packs.  Sending a bottle of water or a juice box in the lunch tote?  Freeze the drink overnight, and then put it in the tote before your child goes to school.  The frozen drink--which will thaw out during the day so your child can drink it later on--will help keep food in the lunch tote cool.


• Check on fridge availability.  Ask school personnel if there is a refrigerator your child can put their lunch in until lunchtime.


• Remember which foods need to be refrigerated.  Meats, cheeses, sliced fruits, and milk should all be kept chilled.  If your child's lunch includes one or more of these foods, make sure their lunch is properly chilled and can stay chilled until your child's lunch period.

No ice packs in the freezer?  These tasty, healthy lunch items don't need to be chilled:

• A peanut butter and banana sandwich on whole-wheat bread, or peanut butter on whole-wheat crackers


• Individually packaged servings of pineapple chunks, mandarin oranges, or cinnamon applesauce


• Certain fresh fruits such as bananas and navel oranges


• A serving of antioxidant-rich dried cranberries


• Cherry or grape tomatoes


• Bottled water or a juice box of 100% fruit juice

These tips are ideal for adults as well as children--so if you take a packed lunch to the office, it's a good idea for you to make sure your own lunch stays properly chilled, too.  Want to learn more about preparing a healthy lunch and packing it as safely as possible?  Talk to a nutritionist or wellness coach.  You may even have access to these kinds of professionals through your benefits plan at work.  Check into whether or not your employer offers the services of a company like Health Advocate, whose perks can include nutrition and wellness coaching.

Starting a new fitness plan? These tips can help

Who says you have to start a fitness plan at the beginning of the year?  New Year's resolutions are great, but no time of year is too late to focus on getting fit.  Starting a healthy exercise and eating plan and sticking with it isn't easy, though.  Below, check out some helpful tips to keep you focused on your health and fitness goals.

• Have realistic goals.  Dropping 50 pounds by the holidays may be less feasible than reducing your body fat by 10%.


• Have healthy goals.  For instance, if you're a woman who's 5'2" and weighing in at 140 pounds, it would be unhealthy for you to aim to lose 50 pounds--15 pounds would be a more appropriate amount.  Know the healthy weight range for your height and create appropriate pounds-based goals based on that range.


• Write it down.  Keep a food diary so you can track what you're eating (if you log that you've eaten nothing but potato chips and soda with nary a vegetable in sight, it may be a sign that changing your eating habits could help you reach your fitness goals faster).


• Have variety.  Keep yourself from being bored by switching up your healthy activities.  Are you an exercise bike aficionado when you hit the gym?  Switch it up and try the elliptical or the treadmill--or take a walk outdoors.  Think becoming fit means you eat nothing but salads?  Try some lean protein as your main dish.


• Hydrate yourself.  There's nothing unhealthy about drinking water.  Make sure you stay hydrated before, during, and after a workout.  Have water available to drink during meals--it's a zero-calorie way to help you fill up.  Bored with plain ol' water?  Add thin lemon slices, a fresh sprig of mint, or thinly sliced cucumbers to your water for a healthy, tasty kick.


• Banish temptations.  If you don't keep fattening, high-calorie foods in the house, then they can't become your late-night snack--it's as simple as that.


• Weather the storm.  If the weather is yucky, that doesn't mean you have nowhere to walk to get exercise.  Grab your sneakers and head to the mall.  Going early in the morning can help you avoid crowds so that you can walk at a brisker pace.  (And if a gym membership isn't in your budget right now, mall-walking could be a good--and free--alternative!)


• Remember that you're not perfect.  So you had that cupcake.  And then you watched Project Runway from your couch, not your treadmill.  Don't get discouraged--it happens.  You'll have days where you slip up.  Don't beat yourself up about it.  Remember that tomorrow's a new day, and you can resume your regimen then.

It can be helpful to seek professional advice when figuring out a new fitness plan.  You can seek advice from a nutritionist, wellness coach, or your family doctor. Check to see if your employee benefits package offers any type of wellness or nutritional coaching and/or education; some Health Advocate members have access to Wellness Coach, a useful resource for questions and concerns about nutrition.  If you don't have access to an advocacy service through your company, check out Health Proponent, a program individuals can use to access many of the same advocacy services that Health Advocate offers.