Happy Holidays!

Its the holiday season! Is everyone ready for the hustle and bustle of the traditions?  I want to know what your TOP 5 healthy things to do over the next couple months?

For example:  football with the family? making a nutritious holiday meal? family hiking? skiing?



 Please comment by leaving your TOP 5 favorite healthy things to do during the holiday season.

Turkey Time!!

 

Its almost Thanksgiving time! What are you most thankful for?   Family...friends...health...well-being,  I hope all of those choices!

Here are some tips to keep in mind during the upcoming holiday seasons!

Get Active!

Get a game of family football started in the backyard.  Not football fans?  Try a walk through the neighborhoodor or any other activity that gets everyone moving!

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. Start your day with a small but satisfying breakfast -- such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk -- so you won't be starving when you arrive at the gathering.

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.  Substitute oils or butter using canola or olive oil
• Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.
• Craving sweets..stick to the fruit tray instead of the pastry tray!

Be aware of your portions!

• Thanksgiving tables 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.

Remember the 2010 Dietary guidelines...make half your plate grains and fruits or veggies...only a quarter of your plate needs to be a meat or protein!

• Skip the Seconds. Try to resist the temptation to go back for second helpings.
  

(instead of eating a second helping of food.. put it on a plate and save if for leftovers the next day!)

Not so fast!

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.

 Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.

Limit alcohol consumption!

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

Don't stress too much over the calories you are consuming.. just remember to keep everything in moderation!

Hope all your Thanksgiving's are filled with laughter, love, and great eats!



                                                                ---Until next time,  SALUD!

Need a new workout idea?

It's getting colder and darker much faster these days and let's face it there is just not enough light to do everything we want to in our busy schedules.  Here's a circuit workout to try that can be done anywhere!

Odd Cravings?

How about this?! Think you were the only one experiencing weird cravings?  Match up your craving(s) and see what you may be deficient in, then see what to eat to curb your hunger hankerings!

Nutrition 101

Let's start with the Basics..

Here are the 2010 (updated every 5 years) Dietary Guidelines directly from the U.S. Department of Agriculture:

FOOD GROUPS

• Make half your plate fruits and vegetables
• Switch to 0% or 1% Milk
• Make at least half your grains whole
• Vary your protein food choices
• Choose foods and drinks with little or no added sugars
• Look out for salt (sodium) in foods you buy- it all adds up!
• Eat fewer foods that are high in solid fats (saturated fats)

EXERCISE

• Adults - 2 hours and 30 minutes each week of physical activity at a moderate level OR 1 hour and 15 minutes each week of physical activity at a vigorous level
• Children and Adolescents - 60 minutes of physical activity eat day
• Young Children - although there is no specific recommendation for the number of minutes young children should be active; from ages 2 to 5 years should play actively several times each day. 

Information from:  http://www.cnpp.usda.gov/DietaryGuidelines.htm

Welcome!

Welcome to the 'Maintaining a Healthy & Active Lifestyle' blog! Here you will find various posts and links on: nutritional information, dietary guidelines, recipes, workout plans, etc.  Almost every week there will be a new post that will help you to make healthy choices in your everyday life!