Healthy Holiday Menu Makeover

Whether you’re hosting a holiday party or family gathering, or you’re a guest contributing a dish to the celebration, there are many ways to make your holiday party or dinner a healthy, tasty, and festive event. Here are a few ways to plan a healthy holiday menu:

·         Less is more! Plan to simplify your menu with fewer options. Just make sure they complement each other in balance and taste. 

·         Use smaller plates and bowls. Smaller dishes equal less food and better portion control. 

·         Offer low-calorie beverages. Sparkling water with a splash of cranberry juice, wine spritzers, or water infused with berries, citrus fruits, or cucumbers provide a low-calorie, low- or alcohol-free, tasty option that looks festive as well. 

·         Avoid overdoing it on cheese. Make hors d’oeuvres or side dishes with less cheese or choose lower-fat cheese options. You might not even taste a difference if you use fresh seasonings and ingredients. This Goat Cheese Crostinirecipe makes a delicious bite-sized treat!  

·         Make smart substitutions. Substitute fat-free or low-fat Greek yogurt in recipes that call for sour cream or mayonnaise. For example, traditional spinach dip can be made with a combination of Greek yogurt and fat-free sour cream instead of the usual higher-fat ingredients. Add shredded kale along with the spinach for a nutritional boost. Try this Greek Spinach Dip recipe. 

·         Cut the salt.  Use half the salt indicated in most recipes. You won’t notice any difference in taste!

·         Add healthy flavor. Add herbs instead of fat and salt to flavor foods.

·         Feature a colorful fresh fruit platter on the dessert table. Make a fruit dip with Greek yogurt and honey or lightly dip strawberries and bananas in dark chocolate as an alternative to rich brownies, cheesecake, or layered cake with frosting. 

·         Be creative with vegetables. Roasted vegetables with an herbed yogurt dip make a nice alternative to the traditional raw veggies and ranch or sour cream dip. They taste great with hummus, too. Try serving Roasted Vegetables with Tahini Lemon Parsley Sauce at your next gathering.

If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more holiday recipe ideas. And from all of us at Health Advocate, we hope you and your family have a happy, healthy, and delicious holiday!

Ask a Health Advocate: How can I stick to my diet at holiday parties?

The holiday season is here, and with that comes plenty of festive gatherings and parties! These social activities are a great way to catch up with friends and family, and also to enjoy favorite holiday dishes and desserts.  But don’t let a calendar full of parties spell diet disaster. You can make healthy choices that allow you to eat in moderation and maintain your pre-holiday weight. Being aware of what you eat and making conscious choices are the keys to success. Here are some tips to help you eat smart at holiday parties without missing out on any of the fun!

• Hosting the party is the best way to ensure there will be healthy foods on the table.  Prepare two or three traditional holiday dishes, but also offer several healthy dishes to balance them out.
• Fill up on healthy food. Load your plate with fruits, vegetables, and lean proteins, and then add a few indulgences in small quantities.
• Offer to bring a dish. Think about how you can make one of your favorite dishes healthier by substituting high-fat ingredients or added sugar with lower caloric alternatives.
• Eat before you go. Have a light meal or snack before going to a party. Don’t arrive hungry—that makes it tougher to stick to your diet.
• Choose appetizers and desserts wisely. These foods are usually small in portion size, but high in calories.  Avoid fried foods and sugary desserts; stick with veggies and a bit of dip or hummus, or take just half of a slice of pie. 
• No second helpings. Fill your plate just once, and discard it when you're done. Having an empty plate in hand can be an excuse to fill it up and continue eating when you aren't hungry. 
• Organize or participate in an activity. Some fun suggestions are touch football or ping pong, or offer to supervise a game or craft project for kids during the party. Any activity gives you the chance to move around, burn some calories, and take your mind off the buffet. 

Remember, an all or nothing approach usually doesn't work. It may cause you to feel deprived and then overindulge.  Plan to have a few bites of the foods you enjoy most, balance them with healthier options, watch your portions, and don’t be tempted by foods you can do without. If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more information on how to make smart food choices at holiday gatherings.  

Have a question for a Health Advocate? Email nhess@healthadvocate.com, and your question may be the topic of an upcoming “Ask a Health Advocate” column!

WOW –Workout of the Week: Shoulder Razors

Each Friday, we’ll have a new Workout of the Week (WOW) for you.  We hope you’ll try it out over the weekend and then build it into your daily routine Monday through Friday of the coming week.  These workout ideas will be simple, appropriate for people of various ages and abilities, and allow you to fit a little more physical activity into your week!

Shoulder Razors

This week’s workout focuses on building strength in your shoulders. Shoulder Razors are great because they build muscle in your shoulders, triceps, laterals and trapezius (the muscles around your upper back and neck). You can use weights for this exercise—try 5-10 pound dumbbells (depending upon your strength), or some canned fruit or heavy books will work just as well.

•  Begin in a standing position, keeping your neck and back straight, holding your weights in both hands, and letting your arms rest at your sides.

• Next, slowly raise your arms out to your sides until your hands are at about the same height as your ears. Hold this position for at least one second, and then slowly lower your hands back to the starting position.

• After that, raise your arms in front of you, keeping them perfectly straight, until your hands are about level with your chin. Hold this position for at least one second, and then slowly lower your arms back down to the starting position.

Congratulations, you just did one Shoulder Razor! Try doing 2 to 3 sets of 20-30 Shoulder Razors. As the week goes on, add more weight in your hands, or add more repetitions to your sets. 

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.

3 Easy Ways to Reduce Holiday Stress

The holiday season can be a stressful time with year-end deadlines at work, last-minute gift shopping, family visits, and party planning.  This year, resist the temptation to fill up your calendar and to-do list, and take some time for yourself to rest, relax, and enjoy the holidays. These tips can help you reduce your holiday stress.

Limit your obligations

Doing things out of obligation can drain your energy and take away your sense of enjoyment.  What are the things that you and your family enjoy doing the most over the holidays?  Make those favorite activities your priority and focus less on trying to do everything.  Plus, try these tips:

•  Say no if you don’t want, or aren’t able, to take on hosting duties.  If you would prefer to not have house guests, arrange a list of nearby hotels for them instead of offering up your home.
• If you exchange gifts, talk to your family and friends and set a dollar limit.  This can help ease financial stress.

• Besides the favorite events you’ve chosen to attend, deem any other events and obligations optional.

Delegate and plan ahead

Taking on everything by yourself can increase your stress level. Don’t be afraid to lighten your load by asking for help. Try these ideas:

• Invite others to your home for a potluck so that you don’t have to make all the dishes.  Enlist help for clean-up duties.

• Give yourself enough time to split up shopping tasks over the days and weeks instead of doing them all in one day.  Better yet, assign someone to take on some errands for you!

• Most importantly, don’t wait until the last minute to get things done!  Lack of time can be a major stressor.

Enjoy yourself

Take some time to be merry! Enjoy time spent with loved ones, savor the traditional dishes you eat together, and appreciate the sights, sounds, tastes and feelings of the holidays.

• Live in the moment and appreciate the fun and magic of the holiday season!

• Create new traditions with your family. Enjoy an activity together, like looking at holiday displays, decorating your home, seeing a special show, going ice skating…the possibilities are endless! 

• Spend some time helping others or donating to a worthy cause.  Doing something kind for others helps you feel happy because you are contributing to something worthwhile. 

• Reconnect with friends and family members you haven’t seen or talked to in a while. 

• Take a day off from your to-do list.  Plan a day (or more) of doing nothing but kicking back and relaxing.

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 reduce stress during the holidays and throughout the year.

Workout of the Week (WOW): Tricep Dips

Each Friday, we’ll have a new Workout of the Week (WOW) for you.  We hope you’ll try it out over the weekend and then build it into your daily routine Monday through Friday of the coming week.  These workout ideas will be simple, appropriate for people of various ages and abilities, and allow you to fit a little more physical activity into your week! This week, we’ll teach you how to do Tricep Dips.

Tricep Dips strengthen your triceps, the muscles that run along the backside of your upper arm, from your shoulder to your elbow. Please note: Although this exercise is designed to be done using a workout bench, a sturdy coffee table will work as well.

·         Begin by sitting on the side of your bench. Place your hands on the edge of the bench, straighten your legs, and place your feet out in front of you.

·         Next, straighten your arms and slide your rear end off of the edge of the bench, so you are holding yourself up only using your arms, and rest your heels on the floor.

·         Lower your body by bending your arms until you feel a slight stretch in your chest or shoulder, or your rear end touches the floor.

·         Finally, raise your body by straightening your arms, and repeat.

Try doing 15-20 repetitions of this exercise, in 2-3 set increments.

Tips: The bench height you use should allow for full range of motion (your arms should be able to bend to 90 degrees). If this exercise is too challenging you can bend your knees to make it easier. If you need to add difficulty, elevate your feet on another bench or stool of similar height.

Want more fitness ideas?  If you’re a Health Advocate member with access to our Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.

Join the Great American Smokeout!

Today, the American Cancer Society (ACS) hosts its 37^thGreat American Smokeout, which takes place annually on the third Thursday of every November. It’s a day that encourages tobacco users to quit their habit. By quitting, they will be taking an important step towards a healthier life, one that can lead to reducing their risk for cancer.
 

Quitting is hard, but you are not alone. The Great American Smokeout is a way to quit alongside millions of people across the country. Through the Great American Smokeout, the ACS aims to help increase people’s chances of success by providing them with quit-smoking programs, resources and support.

On the fence about quitting?

If you are thinking about quitting smoking, or want someone you love or care about to quit, consider these facts about smoking.

·         Tobacco use remains the single largest preventable cause of disease and premature death in the US, yet about 43.8 million Americans still smoke cigarettes –that’s nearly 1 in every 5 adults (ACS.com).

·         In the United States, cigarette smoking causes more than 440,000 deaths annually (including deaths from secondhand smoke).

·         Life expectancy for smokers is at least 10 years shorter than for nonsmokers because smoking harms nearly every organ of the body, causing many diseases and affecting the health of smokers in general.

 

It’s never too late to quit

The health benefits of quitting smoking begin almost instantly after you finish your last cigarette. These stats from the American Cancer Society show how your body starts to heal itself over time after you quit:

 

Immediate benefits include…

·         Your breath smells better

·         Your teeth can become less discolored

·         Your clothes and hair will not smell of smoke

·         Your fingernails will return to their natural color and be less yellow

·         Your sense of smell returns

·         You can feel less short of breath after doing light activities

 

After you quit, your body will begin to heal itself over time. Here’s how…

·         After 20 minutes: Your heart rate and blood pressure drop to normal levels.

·         After 12 hours: The carbon monoxide level in your blood drops to normal.

·         After 2 weeks to 3 months: Your circulation improves and your lung function increases.

·         After 1-9 months: Coughing and shortness of breath decrease.

·         After 1 year: The excess risk of coronary heart disease is half that of a continuing smoker’s.

·         After 5 years: Risk of cancer of the mouth, throat, esophagus, and bladder are cut in half. Cervical cancer risks falls to that of a non-smoker.

·         After 10 years: The risk of dying from lung cancer is about half that of a person who is still smoking. The risk of pancreas and larynx cancer decreases.

·         After 15 years: Your risk of coronary heart disease is that of a non-smoker’s

 

Save your lungs and your wallet

If these health benefits aren’t enough, you should consider the financial benefits you would receive if you quit smoking. Calculate the cost of your smoking habit with The American Cancer Society’s Smoke Cost Calculator, which breaks down how much your habit has cost you throughout your lifetime—and will continue to cost you if you don’t quit.

 

Other resources

For more tools and resources to help you quit smoking, visit:

The Centers for Disease Control and Prevention Quit Smoking Page: http://www.cdc.gov/tobacco/quit_smoking/index.htm

The American Cancer Society Great American Smokeout and Support and Treatment pages: http://www.cancer.org/healthy/stayawayfromtobacco/greatamericansmokeout/indexhttp://www.cancer.org/treatment/index

SmokeFree.gov’s website which covers many different scenarios for people wanting to quit and ways to approach someone about wanting them to quit: http://smokefree.gov/

If you are a Health Advocate member and want to quit smoking, call us today! Our Personal Health Advocates can connect you with resources to help you quit. And if you have access to Health Advocate’s Wellness Coaching program, you can get tobacco cessation help from one of our Wellness Coaches. You can do it—quit today!