Archive for November, 2011

Health Coach Corner – Healthy Holiday Tips

Monday, November 21st, 2011
Health Coach Corner by Maria Hicks

Get Active

Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods.  Some cities have “Turkey Trot” 5K or 10K races.  Try one this year!

Eat Breakfast

While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite.

Lighten Up

Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories.

  • Use fat-free chicken broth to baste the turkey and make gravy.
  • Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.
  • Reduce oil and butter wherever you can.
  • Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.

Police Your Portions

Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you’re going to choose. Then select reasonable-sized portions of foods you cannot live without.

Skip the Seconds.

Try to resist the temptation to go back for second helpings.

Choose the Best Bets on the Buffet.

While each of us has our own favorites, keep in mind that some holiday foods are better choices than others.

White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories

Slowly Savor

Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say.

Go Easy on Alcohol

Don’t forget those alcohol calories that can add up quickly.

Be Realistic

The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss.

Focus on Family and Friends

Thanksgiving is not just about the delicious bounty of food. It’s a time to celebrate relationships with family and friends.

More Turkey Day tips at: www.webMD.com; www.nourishinteractive.com; www.healthcastle.com

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The Healthy Bite – Green Bean Casserole

Tuesday, November 15th, 2011

History of the Green Bean Casserole from Wikipedia:
Green bean casserole was first created in 1955 by the Campbell Soup Company. Dorcas Reilly led the team that created the recipe while working as a staff member in the home economics department.[1] The inspiration for the dish was “to create a quick and easy recipe around two things most Americans always had on hand in the 1950s: green beans and Campbell’s Cream of Mushroom Soup.”[1]

A Healthier Version – Green Bean Casserole

Ingredients

 

  • 2  cans Amy’s Organic Cream of Mushroom Soup semi-condensed
  • 1/4 cup organic fat-free milk
  • 2 minced garlic cloves
  • 1 teaspoon Bragg amino acid soy sauce
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon nutmeg
  • 1/2 cup reduced fat shredded Swiss cheese
  • 8 cups cooked cut green beans (1 lb fresh uncooked)
  • 2 1/3 cup of sauteed shallots
  • 1 cup seasoned bread crumbs

Directions

 

  1. Saute shallots  using cooking spray until golden brown, add garlic the last few minutes. Set aside.
  2. Stir soup, milk, soy sauce, pepper, cheese, nutmeg, beans and 1 1/3 cups shallots in 3-qt. casserole.
  3. Bake at 350 degrees F. for 25 min. or until hot. Stir.
  4. Top with remaining shallots and bread crumbs.
    Bake for 5-10 min. more.

 

  1. ^ a b “Dorcas Reilly: The Inventor of Green Bean Casserole”. Campbell Kitchen. Archived from the original on 2009-12-01. http://web.archive.org/web/20070927231138/http://www.campbellkitchen.com/SpecialtyHolidayDorcasReilly.aspx?specialty=holiday. Retrieved 2011-01-02.
  2. ^ Colegrave, Stephen; P.J. Gray, Stanley Hunter (2003). Bear cookin’: the original guide to bear comfort foods. Haworth. p. 48. ISBN 9781560234265. http://books.google.com/?id=j4SVncCIHMAC.

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Health Coach Corner -Top 10 Tips for Healthy Winter Skin

Tuesday, November 15th, 2011
Health Coach Corner by Maria Hicks

I know we have all experienced this… dry, flaky, itchy skin.  It may even crack and bleed and become very painful.  Yes, I am talking about dry winter skin!  Here are 10 of my favorite tips for healthy winter skin.  Through researching everyday health online, & webMD… I found 10 really great tips for healthier, happier winter skin.  Personally, I can vouch for a humidifier and the effectiveness.  My first purchase was last winter and I used it all winter long – and I wondered “Why haven’t I always used a humidifier in the winter?” It really worked to add moisture to my bedroom and worked wonders in helping with my dry, itchy winter skin. Try some of these great tips:

1. Invest in a humidifier. Using a humidifier in your home or office will add moisture to dry winter air and help keep your skin hydrated.

2. Lower the thermostat. When it’s chilly outside, what’s the first thing you want to do? Crank up the heat! But central heat can make the air in your house even drier.

3. Skip hot showers. Although it may be tempting to warm up with a long, steamy shower, hot water dries out your skin by stripping it of its natural oils. Instead, take a 5- to 10-minute lukewarm shower (or bath).

4. Choose cleanser wisely. The wrong soap can worsen itchy, dry skin. For instance, steer clear of regular bar soaps, since they tend to contain irritating ingredients and fragrances. Instead, start washing with a fragrance-free, moisturizing cleanser or gel.

5. Modify your facial skin care regimen for the season. During the winter months, choose cream-based cleansers, and apply toners and astringents sparingly, if at all.

6. Moisturize frequently. Maintain healthy skin by moisturizing after washing up.

7. Apply sunscreen — even in winter. It is still important to protect your skin from harmful UV rays on cold, dreary days in winter.

8. Wear appropriate clothing. Many cold-weather fabrics can aggravate dry winter skin. Protect your hands from cold winter air with gloves or mittens. Remember to choose a pair that won’t irritate your skin

9. Eat right and stay hydrated. Sometimes when skin is very dry, it can be helped by foods or supplements that contain omega-3 or omega-6 fatty acids, such as fish oil and flaxseed oil.  Drink plenty of water to hydrate dry skin!

10. Change out of wet clothes quickly. Wearing wet clothes and shoes can further irritate your skin and cause itchiness. Be sure to remove wet gloves, socks, and pants as soon as possible.

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Simple Steps to Keep Your Home Safe During Winter Months

Tuesday, November 8th, 2011

November steps to keeping your house warm, safe, and secure.

Check Foundations

  • Rake away all debris and edible vegetation from the foundation.
  • Seal up entry points to keep small animals from crawling under the house.
  • Tuckpoint or seal foundation cracks. Mice can slip through space as thin as a dime.
  • Inspect sill plates for dry rot or pest infestation.
  • Secure crawlspace entrances.

Install Smoke and Carbon Monoxide Detectors

  • Some cities require a smoke detector in every room.
  • Buy extra smoke detector batteries and change them when daylight savings ends.
  • Install a carbon monoxide detector near your furnace and / or water heater.
  • Test smoke and carbon monoxide detectors to make sure they work.
  • Buy a fire extinguisher or replace an extinguisher older than 10 years.

Prevent Plumbing Freezes

  • Locate your water main in the event you need to shut it off in an emergency.
  • Drain all garden hoses.
  • Insulate exposed plumbing pipes.
  • Drain air conditioner pipes and, if your AC has a water shut-off valve, turn it off.
  • If you go on vacation, leave the heat on, set to at least 55 degrees.

Prepare Landscaping & Outdoor Surfaces

  • Trim trees if branches hang too close to the house or electrical wires.
  • Ask a gardener when your trees should be pruned to prevent winter injury.
  • Plant spring flower bulbs and lift bulbs that cannot winter over such as dahlias in areas where the ground freezes.
  • Seal driveways, brick patios and wood decks.
  • Don’t automatically remove dead vegetation from gardens as some provide attractive scenery in an otherwise dreary, snow-drenched yard.
  • Move sensitive potted plants indoors or to a sheltered area.

Prepare an Emergency Kit

  • Buy indoor candles and matches / lighter for use during a power shortage.
  • Find the phone numbers for your utility companies and tape them near your phone or inside the phone book.
  • Buy a battery back-up to protect your computer and sensitive electronic equipment.
  • Store extra bottled water and non-perishable food supplies (including pet food, if you have a pet), blankets and a first-aid kit in a dry and easy-to-access location.
  • Prepare an evacuation plan in the event of an emergency.

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Health Coach Corner – Tips for fighting the common cold this Fall & Winter!

Tuesday, November 8th, 2011

Health Coach Corner by Maria Hicks

Who’s had a cold already? Many of us are getting a cold or the flu in the beginning of fall. Many people are most susceptible in colder months and the changing weather.

I was recently doing some reading and researching on tips (we can do everyday) to reduce our chances of getting sick. Through online searches and “First for women” magazine… here is a list of fun & easy ways to ward off your next cold. Let’s try not to get sick this winter! Personally, I try to exercise everyday, drink green & ginseng tea and eat a variety of fruits & veggies. Oh, and don’t forget to get your rest!

Exercise Daily – even for only 10 minutes (something is better than nothing) research states just 10 minutes of brisk exercise amps up our immune system for 3 hours!

Stop Sugar – Cut back on sugar (I know it’s hard to do with the holidays) but, sugar lowers our immune defenses, so after you eat something super sweet, you are more susceptible to catch a virus for several hours after your sweet indulgence.

Keep your feet warm – Put on your cozy, fuzzy socks – being cold narrows your blood vessels that nourish the skin and mucous membranes, preventing immune cells from reaching the sinuses.

Grab Garlic – did you know garlic is packed with 70 immunity-boosting compounds? Enough said.

Clean your toothbrush – when was the last time you cleaned or replaced your toothbrush? Try dipping into peroxide every week!

Suds up! – Wash your hands more often – the single best way to fight germs and don’t touch your face, eyes, nose or mouth!

Brew some ginseng tea – Just one cup daily could cut your risk of colds by 40%. Wow!

Swish with Salt – Doing so twice daily can cut your risk of viral infections by 34 %. Water flushes viruses before they can attach to throat cells, and salt kills the ones that hang on.

Enjoy a Pumpkin Muffin – Pumpkins are loaded with beta-carotene, a nutrient that spurs 33% rise in virus-fighting T cells – bake with pumpkin or eat it from the can (that’s what I do!)

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