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Dinner is Ready

by Sarah Myer

Wouldn’t it be nice to walk in the door after work to the beautiful sound of “Dinner is ready”? Well, the next best thing is to walk in the door to the tantalizing smells of a delicious meal ready and waiting for you.  This dream can be a reality.  Just look no further than your nearest slow cooker! img_9315edit

As the weather is getting cooler, it is especially enticing to eat something warm, like soups and stews. And as we approach the holiday season when evening activities ramp up, I definitely need preparing healthy, home-cooked meals for my family and myself.  Especially at this time of year, I like to turn to my closest slow cooker for help and to some recommended sites for inspiring slow cooker recipes.

A colleague recently told me about the site, Gimme Some Oven.  Among many delicious recipes on this site are these slow cooker dishes that I cannot wait to try are:

SLOW COOKER CRISPY CHICKEN CARNITAS

SLOW COOKER BEEF RAGU

CROCK-POT RED BEANS AND RICE

ITALIAN LENTIL SOUP

SLOW COOKER LASAGNA

SLOW COOKER VEGETARIAN CHILI

SLOW COOKER CHICKEN TORTILLA SOUP

SLOW COOKER BLACK BEAN SOUP

SLOW COOKER QUINOA, WHITE BEAN, and KALE SOUP

SLOW COOKER TACOS AL PASTOR

SLOW COOKER CORNED BEEF AND CABBAGE SOUP

 

Please feel free to give these recipes a try and comment below.

Hope that you enjoy and Happy Holidays!

Snacking Tips for Healthy Holidays and Beyond

by Madi Johnson

When it comes to holiday food, I grew up with a ‘love-love’ relationship. Traditions of the season meant indulging in once-a-year specialties– from Aunt Bonnie’s pies and Racine Kringle to making homemade pizza with Aunt Bev.healthy snack

I eat very differently now from even a decade ago. There are many reasons for this, ranging from food sensitivities (hold the onions, please!) to just plain knowing how to cook and eat healthier. I more easily resist foods that I know will leave me feeling blah, over-stuffed or unsettled. I am better at making room for the must-have holiday traditions that feel good and are ‘worth it’. And I can balance these decisions with post-meal walks—a newer holiday tradition for my family.

For me, Healthy snacking is one key to eating mindfully during the holidays. Yes, snacking! When my normal eating routine goes out the window due to holiday travel, pot lucks and meals at all hours, I rely even more on healthy snacks to keep me fueled and to stave off the hunger-impulse to overeat at meal time.

I’ve taken to traveling with a small spice jar filled with trail mix. The dried berries and nuts tide me over between meals. The spice jar is durable and a great size for my purse or travel bag. It’s a fantastic way to repurpose the used spice jars after the holidays. And the portion size is just right!

While it can be helpful overall, snacking does add more calories to your daily intake. Here are a few tips for mindful and healthy snacking through the holidays and beyond:

  • Choose healthy snacks that add good value. Go for snacks that help you get to your ‘five a day’ servings of fruits and vegetables. Snacks that have good proteins (low-sugar yogurt, nuts, a boiled egg) can also help stave off hunger.
  • Portion your snacks. The size of the snack matters—too big and you’ve just had another meal! Too small and you’re left still hungry. For me, a healthy snack of around 200 calories works well, this may be different for you. Try a variety and observe—what snacks and amounts work well for you?
  • Plan ahead. If you know your normal routine will be shifted, think ahead about what meals you’ll have and prepare for snacks where you think you’ll need them. Especially when traveling, I find it helpful to pack snacks. Not only does this save me money, it helps me make healthier choices.

Calories Never Take a Holiday

by Greg Moore

As a follow up to my Calories Never Take a Vacation blog from summer, I thought of how we may creatively battle the fact that Calories Never Take a Holiday—especially during the holidays. These days are upon us now, and you have challenged yourself to maintain and not gain for the next few weeks. In addition to eating healthier portions and utilizing recipes shared throughout this challenge, I encourage you to try the following each weekday:holiday challenge

Monday March:  Instead of just gazing at holiday parades on the television, design your own marching parade around your home. Think of what the movements would be like if you’re in the marching band or carrying the large helium characters aloft.

Tuesday Trot:  Pick up the pace and create own Turkey Trot (even after Thanksgiving!)— yes, you may go only 1k or 2k or stretch it to 3k— plus, emulate the turkey and get your neck into it. You can’t fly well and neither can they, but bat your wings and get silly with the kids (or the big kids at heart in your home).

Wednesday Wrap:  Put different items needed to wrap your packages in various rooms throughout your homes (tape, bows, paper, tags, scissors ) and move from room-to-room while wrapping. It need not be a sit-still activity!

Thursday Thanks: Each Thursday, practice some mindful movements like chair yoga or visual imagery to calm yourself for maybe 10 to 15 minutes. Look in favorite holiday magazines and see yourself (place yourself) in some cozy room and/or scenic wintry overlook while breathing deeply.  Find your heartbeat, your breathing pattern, your own centered rhythm while reminding yourself of the ‘why’ you celebrate this season– away from the bustle of shopping and free yourself momentarily from the frenetic pacing of 21st-Century-Holiday-Grind.

Friday Fa La La Festivity :  Jam out for 20 minutes to your favorite holiday carols/songs with your own dance party.  Mimic that yuletide favorite singer by physically grabbing the broom handle (microphone stand) and creating your own stage with plenty of Christmas karaoke and rocking (AND rolling, too) around the Christmas Tree. It’s your holiday concert—your dance moves— your fun. Just don’t sit still.

Saturday and Sunday Santa Sled Pull— OK, I don’t really expect you to pull a sled, but wanted to remind you of the importance of strength training to build lean muscle mass and potentially increase your basal metabolic rate (BMR). I encourage you to take a look at this site { https://esmmweighless.com/resistance-exercises/ } for your holiday weekend days and MOVE STRONG and MORE throughout these festive weeks. We can all maintain a healthy weight with a bit of creativity.

Happy and Healthy Holidays, folks!

Happy Day After Thanksgiving!

by Sarah Myer

It’s the Day After Thanksgiving!

Congratulations to those who made mindful holiday challengechoices during the holiday meal. I know that took some planning and determination!

If you are feeling discouraged today- please don’t be. Yesterday was just one day in the Holiday Challenge. It doesn’t mean that the challenge is over and you can’t be mindful or successful for the next month! Make a plan to add some extra movement in your day and focus on some of the positive things that have happened this week.

We will be traveling for the Thanksgiving Holiday and will have had 2 Thanksgivings by Friday! We will be on the road on Friday to visit even more family.

As I prepare for the weekend, here is what I am thinking about:

  • How Do I get exercise into my routine over the holiday weekend? Am I shopping? Is there time to take a walk after our long car ride?
  • Am I choosing low-calorie beverages? What drinks can I pack in the car or have on hand so I have healthy drinks available at everyone’s house.

Let us know what you did the day after Thanksgiving to Maintain and Not Gain!

Get Ready for Some Amazing Views of Iceland!

by Madi Johnson

The free Holiday Challenge virtual race begins this Monday, November 28th! It’s free and available for anyone to join. The best part about the virtual race across Iceland is that you’ll get to see some amazing Google Street Views. There are waterfalls after waterfalls lining the Icelandic coast. Below is a small preview.

holiday challenge

Almost every time you log miles via the Racery web page or app, you’ll get a glimpse of the spot where that new mileage lands your “virtual team” on the 340-mile route.

Here are some examples of what’s ahead. W.O.W.

Some other fun facts about the virtual race on Racery:

So far, we have over 370 participants in the race and over 140 different teams!

It’s not too late to join and there is still time to get your friends and family signed up with you. Click the link below to register (it’s free):

Race begins November 28th

Exercise With Positive Thoughts for Positive Outcomes

by Christi Clemons

Life sometimes can seem challenging exercise motivationwith additional stress and/or a busy schedule… especially this time of year! In order to stay motivated to exercise, and to keep exercising, I have been working on improving my thought process. I am actively trying to focus on the positives; the positives of exercise, the positive outcomes, the positive way I feel. Just continuing to put one foot in front of the other is a positive!

Exercise is proven to reduce stress and anxiety, both of which can interfere with thought processes.  During exercise, endorphins are released, which naturally cause a positive feeling within the body. Combining positive thoughts with exercise is therefore beneficial in assisting overall motivation and self-esteem. I find I am more motivated (to exercise but also to do other every-day tasks), feel more energized and not as fatigued, and have higher self esteem.

Two ways to help your thought process while exercising:

  1. Meditation or silence – impacts mood and alleviates mental distractions that affect thought process.
  2. Music- impacts mood, provides positive distraction of stress, and increases effort of performance. This is how I use music to stay motivated.

Incorporating positive thoughts with exercise through meditation and music encourages positive outcomes both physically and mentally. It has become an important part in my noticeable increase in happiness even with day to day challenges. The idea that if I push through a difficult exercise, then tasks in life can become just as attainable. Using positive thinking with exercise also allows me to refocus on solutions, decrease stress, and overall strengthen both my mind and body to overcome challenges and/or situations. Discouragement of the mind is limited and life goals seem much more easily achievable! Share in the comment section below if you have any strategies you use to stay positive or motivated while exercising.

How I Got My Family To Eat Vegetables

by Cathy Thomas

My extended family eats healthy, roast vegetablesmaybe not super healthy but moderately so. Whenever the whole crew gathers, 10 of us, for special occasions, deciding what to serve can be challenging.

Just recently, I decided to try roasted vegetables just to see if they we would be at least tolerated. It was my Mother’s 81st birthday dinner and I knew she would love them, just not sure about my brother, sister in law, nieces and nephews.

I threw together a mixture of vegetables, drizzled with olive oil, salt, and pepper, and roasted at 375 degrees under they were tender. I served them up, and waited for the verdict. I was shocked. My family went crazy and kept going back for more. Who knew it was that simple?!

I think it was the caramelization on the vegetables, which intensifies the sweetness, that did the trick as they kept going back for seconds.  Broccoli was the favorite followed by Brussels sprouts, squash, asparagus, parsnips, and carrots.

There are countless combinations of vegetables and seasonings to try. Asparagus is great topped with lemon zest and a squeeze of lemon juice. Broccoli, cauliflower, and carrots go well with ground cumin. Carrots, parsnips, turnips, sweet potatoes, and shallots all go well with a squeeze of orange and orange zest (after they are roasted). Experiment with different flavors and vegetable combos. I used this recipe found here: MedInsteadofMeds.com.

You may want to consider trying this during the holidays.  A platter of roasted vegetable could be a great co-star to your main course. I loved it when my niece requested that for Thanksgiving we have “those pan vegetables” again. I think we will!

Bulgur What? Easy and Healthy Recipe Featuring Bulgur Wheat

by Surabhi Aggarwal, RD, LDN

Eating whole grains is an important strategy to achieve and maintain a healthy weight. Whole grains have the bran, endosperm and germ intact while refined grains have the bran and germ removed. Whole grains are higher in fiber, making us feel fuller faster and for a longer amount of time. They also play an important role in reducing chronic disease risk, such as stroke, heart disease, and type 2 diabetes. Examples of whole grains include whole wheat, popcorn, brown rice, wild rice, buckwheat, triticale, quinoa, whole rye and oats, whole grain barley, etc. You can find products in the grocery store that are made with whole grains, but one of the easiest ways to make sure you’re actually getting the whole grain is to eat that specific grain in its original form.

Bulgur is a perfect whole grain option for busy weeknights. Bulgur is steamed and cracked whole wheat – since it’s partially cooked, it’s ready to serve in just a few minutes. Soak 1 cup bulgur in 1½ cup boiling hot water for 7 – 10 minutes and its ready. A good rule of thumb for the proportion of each (the bulgur and the water) is 1/2 cup bulgur per 3/4 cup of water.  Make sure all the water is absorbed into the bulgur grains before eating.

My favorite way to eat bulgur is with sautéed vegetables. I like to use yellow squash, zucchini, and red peppers but you can substitute with any other vegetables you like – 4 cups of chopped & sautéed vegetables mixed with ½ cup cooked bulgur makes enough for 4 people. Add 1 can drained and washed chickpeas to add protein to this dish and make it a complete meal. Season with salt, black pepper, crushed red pepper or any hot sauce of your choice. For my Indian palate, I like to make it spicy and eat with plain yogurt – its delicious!

Let us know if you enjoy eating bulgur – whether it has been on your favorite list already or if you tried it for the first time.

 

My Go-To Healthy Lunch for the Office

by Kelly Nordby, RD, LDN

When I am in a rush in the morning…pause, who am I kidding, with a seventh and fourth grader to get out the door with a healthy breakfast in their bellies and a healthy lunch in their backpacks, a dog to walk in the mornings, and a workout for myself, there are not many mornings when I am NOT in a rush.  This hectic morning routine leaves me with only a very few minutes to pack my own healthy lunch and get to work on time.

I have discovered a healthy lunch idea that is super quick and easy and has become my “Go-To Healthy Lunch” more days than not.  It is a black bean and cheese quesadilla. To add some vegetables, I also top this off with a big handful of spinach, when I have some that has not gone bad in my refrigerator.  In an effort to get as much fiber as possible without a lot of extra calories, I have discovered these Ole Mexican Foods Extreme Wellness wraps.  They have only 50 calories, 11 grams of fiber and 0 grams of sugar.  The first ingredient is also 100% whole wheat flour, but most importantly, these wraps taste good!  I simply throw the ingredients into a bowl and heat it in the microwave at work to melt the cheese.  So delicious, quick, and healthy!

healthy lunch

Recipe

1  Wrap (I like Spinach and Herbs flavors)

½ cup canned black beans (drained and rinsed)

¼ cup shredded cheddar or Colby jack cheese

¼ cup fresh salsa

1 cup spinach (if you have some)

At home

  1. Remove wrap from package and place in a microwave-safe bowl.
  2. Top with cheddar cheese, black beans, salsa, and spinach.

At work

  1. Heat in microwave for one minute.
  2. Fold in half and enjoy!

Nutrition information = 318 calories and 20 grams of fiber.

For other healthy and inexpensive lunch ideas to bring to work, check these out! I am always looking for new ideas, what do you bring to work? Add it in the comments below.

Adopting Healthy Behaviors and Lifestyle Changes During the Holidays

by Madi Johnson

Many of us have holiday memories that are near and dear to our hearts. In most cases, we associate these memories with food. If you have a favorite holiday food that may not fit within your diet, it does not necessarily mean that you should cut it out.maintain dont gain

In the Mindful Holiday Eating webinar, Dr. Carolyn Dunn explains strategies to help you enjoy the holiday foods you love while staying within your calorie budget. The webinar also gives helpful tips for the holidays regarding holiday parties and lifestyle changes. Below are a few examples.

  1. Plan your Holiday Season
    • Incorporate activities that you or your family love that fit within your schedule.
    • Planning helps to avoid excess stress and tiredness. For examples, learn to say “no”. You do not have to accept every single holiday party invitation.
  2. Determine which foods are “calorie worthy” to you
    • Imagine your food calorie budget like your financial budget. We do not have unlimited money to spend, just like we don’t have unlimited calories to consume, so pick the foods that you enjoy the most and avoid the excess.
    • To determine if something is calorie worthy, decide if it tastes good (is it really good? make sure it’s worth the calories), or if it is packed with nutrients to decide whether to fit it into your calories budget.
    • Let it go if you don’t like it; just because it is on your plate does not mean you should finish it- even if your favorite Aunt Barb prepared the dish. After you take a bite, decide if it’s calorie worthy to continue.
    • Just have one bite- studies show that people who just consumed one bite of a certain food satisfied their craving just as much as the people who ate the entire food item.
  3. Surviving Holiday Parties
    • Determine if this party will be your lunch or dinner and eat beforehand accordingly. If it is going to be your full meal, just have a small healthy snack like an apple beforehand. If it is not going to be your meal, eat something more filling before attending like whole wheat toast with avocado.
    • Remember that the buffet is not necessarily YOUR buffet. The variety and amount of foods on the table is there to provide enough options for guests to be able to find something they like. Zero-in on your favorites and eat those specific foods instead of trying everything.
    • Position yourself away from the food and drinks. Studies show that the closer you are to the food table, the more likely you are to eat even if you are not hungry.
    • Hold your beverage glass. If you leave your glass sitting on the table, people will often come by and fill it. This lessens your control over how much you are consuming, and you may not be aware of how much you have had by the end of the party.
  4. Sleep- don’t skip it!
    • Sleep is a relative topic during the holidays because lack of sleep increases appetite. In addition to the increased appetite, the fatigue causes a decrease in energy expenditure. So we tend to eat more and move less when we are sleep deprived.
    • Stick with your normal routine and try to get at least 7-8 hours each night.
    • Avoid caffeine late in the afternoon or evening.
    • Limit alcohol or heavy foods late at night.
    • Make your bedroom a sleep sanctuary by turning off electronics and maintaining a cool temperature.
  5. Stay Active
    • Time off work during the holidays allows for you to possibly try out a new activity.
    • Physical activity will reduce holiday stress.
    • Activity will burn off the extra holiday calories.
    • Changes in schedules allow you to vary your typical exercise times. Try yoga in the morning or take a long walk around lunch time.

We hope you have the BEST holiday season while also eating smart and moving more!