Make Time for Exercise

We all know exercise is good for us. The American College of Sports Medicine and the American Heart Association recommend moderately intense cardiovascular activity 30 minutes a day, five days a week. Regular physical activity helps decrease disease risk, maintain weight, change body composition, and increase metabolism.

When is the best time to exercise? Well, anytime! However, life, work, and family commitments can get in the way of our regular exercise routine. The solution lies in time management. If you manage your time better, you can easily make time for exercise. See below for some tips on how to create exercise time this holiday season:

• Skip the elevator/escalator and take the stairs. If you are shopping for the holidays, take extra laps around the mall.
• Park your car farther away when running errands or going to work.
• Go for a morning or night walk with your family.
• Try doing short bouts of exercise throughout the day...10 minutes in the am, 10 minutes around lunch time, and 10 minutes in the pm.
• Try fitting in some jumping jacks, squats, arm circles, or push-ups when you first wake up.
• Do you have a dog? Instead of letting your dog out in the backyard, take them for a daily walk.
• Cut down on your TV and computer time. Skip one TV show or avoid going online at night. Less TV and computer time create more exercise time!
• Tune your TV to a fitness channel and begin your free workout. Find your favorite yoga, pilates, or cardio workout.
• Bring your sneakers to work and walk with co-workers during your lunch break.
• Turn on the radio and start dancing. Instead of watching 'Dancing with the Stars', dance with your family and friends!
• Skip the leaf blower and start using the rake. Yard work and gardening count!
• Plan something involving a physical activity every weekend: hiking, biking, walking, flag football, golf, skiing, snowboarding, ice skating, etc.
• Do you have a stationary bike or treadmill at home? Watch your favorite TV show while working out.

Regular exercise is important. Always check with your doctor first before you start to exercise.

Thanksgiving Dinner Can Be Nutritious!

Thanksgiving marks the beginning of a holiday season where eating is central to the festivities. Yes, Thanksgiving dinner is all about family, friends, and feasting, but it doesn't have to 'weigh' you down. Instead of focusing on what foods you need to avoid this Thanksgiving, focus on what you need to eat. There is actually nutritious food hidden within our traditional Thanksgiving dinner. Remember though, you still have to watch portions and avoid adding extra butter, brown sugar, ice cream, and marshmallows!

Sweet Potatoes: This common Thanksgiving side dish provides beta-carotene, potassium, dietary fiber, and vitamin C. Try to enjoy this vegetable year round. Check out this link for 10 ways to enjoy sweet potatoes: http://www.fruitsandveggiesmorematters.org/?page_id=2721

Pumpkins: This favorite holiday fruit is often used for a dessert pie. The bright orange color of pumpkin is a giveaway that it's loaded with an important antioxidant, beta-carotene. Pumpkins are fat free, cholesterol free, and sodium free. They are also a good source of vitamin C, and an excellent source of vitamin A. Check out this link for a pumpkin smoothie recipe for Thanksgiving morning: http://www.eatbetteramerica.com/recipes/special-occasions/thanksgiving/pumpkin-smoothies-cooking-for-2.aspx

Green Beans: These colorful, crunchy bright green vegetables, often referred to as string beans, bring dietary fiber to the Thanksgiving table. Green beans are low in calories and packed with vitamin C, vitamin K, beta-carotene, potassium, folate, and iron. Choose fresh, well colored beans that snap easily when bent. Try this healthier version of a green bean casserole: http://www.eatingwell.com/recipes/green_bean_casserole.html

Cranberries: This antioxidant-rich fruit is packed with vitamin C and dietary fiber. Cranberries are actually cousins to blueberries. Research has shown that they may help reduce the risk of urinary tract infections. Check out this enticing and healthified version of basic cranberry sauce: http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1673016

Apples: This crisp fruit provides a great amount of dietary fiber. One large apple provides about 5 grams of dietary fiber. Aim to consume about 25-35 grams of dietary fiber per day to help lower your risk for cancer, diabetes, and heart disease. Check out this tasty apple dessert recipe: http://www.mayoclinic.com/health/healthy-recipes/NU00299

Skinless Turkey Breast: This traditional Thanksgiving meat provides very little fat, selenium, and B vitamins. A 3-ounce serving of skinless white meat contains 25 grams of protein, barely 3 grams of fat, and less than 1 gram of saturated fat. Dark meat has more saturated fat than white meat, and eating the skin adds a hefty wallop of these bad fats. Check out this link for a tender and healthy turkey dish: http://www.eatbetteramerica.com/recipes/special-occasions/thanksgiving/thyme-roasted-turkey-breast.aspx

Pecans: Pecans are nutrient dense--they contain dietary fiber, vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc. Pecans are actually the only native American tree nut. Try this recipe for a yummy side dish with pecans: http://www.eatbetteramerica.com/recipes/special-occasions/thanksgiving/quinoa-with-apricots-and-pecans.aspx

Chestnuts: These beloved holiday nuts have a high water content and very little oil, thus making them virtually fat free. Nutritionally, they are similar to brown rice and have been described as a grain that grows on a tree. Chestnuts are the only nuts containing vitamin C. Try roasting some chestnuts after your Thanksgiving dinner.

Always remember to keep your "attitude of gratitude"! Have a happy and healthy Thanksgiving!!

"Thanksgiving, after all, is a word of action". ~W.J. Cameron

"Gratitude consists of being more aware of what you have, than what you don’t." –Unknown

"God gave you a gift of 86,400 seconds today. Have you used one to say "thank you?" ~William A. Ward

How to Avoid Holiday Weight Gain

Take the time to take care of yourself this upcoming holiday season. All foods fit, but you must eat in moderation...especially during this time of holiday food temptation. Allow yourself to enjoy your favorite foods, but try focusing on your relationships with your family and friends. Remember, conversation is calorie-free!

Losing weight during the holiday season may be difficult; instead, focus on weight maintenance and increasing physical activity. See below for healthy holiday eating strategies so you can freely greet the New Year without the thought of a drastic diet. Fill this holiday season with great memories, not extra calories.

-Eat small, frequent meals to help you stay in a nourished state. Never go out to a holiday party starving...this will lead to larger portions and poor food choices.

-Plan to have healthy foods on hand-at home and at the office. If you want to eat healthier, create a healthy eating environment. Keep extra fruits and vegetables on hand to help you control your hunger by providing you with dietary fiber.

-Don't sabotage yourself. Keep trigger foods (cookies, cakes, pies, candy, etc.) out of your house and office. Give away high calorie treats and modify your favorite recipes by decreasing the fat or sugar content.

-Keep portions small. Often a taste is all you will need to satisfy a craving or your curiosity. Also, leave some food on your plate.

-Avoid sitting by the food at a holiday party to help limit temptation.

-Watch liquid calories...especially alcohol. Alcohol is high in calories and may increase your appetite.

-Leave the dieter's mentality at home. Remember, diets don't work. You go 'on' and 'off' a diet; instead, create a healthy eating lifestyle.

-Keep exercising! Exercise during the holiday season can help with weight maintenance and stress management. Try to plan holiday celebrations around activities such as ice skating, skiing, sledding, or walking around the neighborhood to view holiday lighting displays.