Healthy Holidays Nov/Dec Newsletter Page 2 The Great American Smoke Out Page 3, 4 & 5 A Healthy Twist On Holiday Meals Page 6 Holiday Gift Giving On A Tight Budget Page 7 Winning Your Workouts Page 8 Holiday Wishes IN THIS ISSUE
Healthy Holidays Nov/Dec Newsletter
Page 2 The Great American Smoke Out
Page 3, 4 & 5 A Healthy Twist On Holiday Meals
Page 6 Holiday Gift Giving On A Tight Budget
Page 7 Winning Your Workouts
Page 8 Holiday Wishes
IN THIS ISSUE
The Great American Smoke Out
Thursday, November 20th
Do it for you. Do it for your health.
Commit To Quit
Quitting is hard but we are
here to help you.
Explore QuitLine- it can help you give up the
habit for good. Tools such as one-on-one
coaching, a personalized quit plan and
educational materials are included with the
program. Plus, you can get a four to eight-
week supply of nicotine replacement
therapy at no out-of-pocket cost!
If you have Medical Mutual Insurance and
want to enroll in this program please call
(866) 845-7702 or go to
www.medmutual.com for more information.
Did You Know An estimated 42.1 million people, or 18.1%
of all adults (aged 18 years or older), in the
United States smoke cigarettes.
Cigarette smoking is more common among
men (20.5%) than women (15.8%)
Cigarette smoking is the leading cause of
preventable death in the United States,
accounting for more than 480,000 deaths,
or one of every five deaths, each year.
-CDC 2014
A Healthy Twist On Holiday Meals
Wondering how to make those favorite holiday meals a little bit healthier ?
Take a look at the list below for some healthy alternatives for your feast!
Source: www. mayoclinic.org “Healthy recipes: A guide to ingredient substitutions”
If your recipe calls for this ingredient: Try this healthy substitute instead:
Bacon Canadian bacon, turkey bacon, smoked turkey or lean
prosciutto (Italian ham)
Bread, white Whole-grain bread
Bread crumbs, dry Rolled oats or crushed bran cereal
Butter, margarine, shortening or oil in baked goods
Applesauce or prune puree for half of the called-for
butter, shortening or oil; butter spreads or shortenings
specially formulated for baking that don't have trans
fats
Note: To avoid dense, soggy or flat baked goods, don't
substitute oil for butter or shortening. Also don't
substitute diet, whipped or tub-style margarine for
regular margarine.
Cream Fat-free half-and-half, evaporated skim milk
Sugar
In most baked goods you can reduce the amount of
sugar by one-half; intensify sweetness by adding
vanilla, nutmeg or cinnamon
Meat as the main ingredient Three times as many vegetables as the meat on pizzas
or in casseroles, soups and stews
A Healthy Twist On Holiday Meals
Pear, Prosciutto & Hazelnut Stuffing
Crisping the prosciutto and toasting the nuts adds a punch of
flavor to the stuffing without going overboard on fat.
Makes: 12 servings, 2/3 cup each
Active Time: 1 hour
Total Time: 2 1/4 hours
INGREDIENTS
3 teaspoons extra-virgin olive oil, divided
4 ounces prosciutto, thinly sliced, cut into ribbons
2 cups onion, chopped
2 cups diced fennel bulb
1/4 cup minced shallot
2 teaspoons minced fresh sage
2 teaspoons minced fresh thyme
1 teaspoon minced fresh rosemary
8 cups stale baguette, preferably multi-grain (not sourdough),
cut into 1/2-inch cubes
2 Bosc pears, ripe but firm, chopped
1/3 cup chopped flat-leaf parsley
1/3 cup chopped hazelnuts, toasted
1 14-ounce can reduced-sodium chicken broth
1/4 teaspoon salt
Freshly ground pepper, to taste
PREPARATION
1. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with
cooking spray.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium
heat. Add prosciutto; cook, stirring, until crispy, about 5 minutes.
Drain on a paper towel.
3. Wipe out the pan and heat the remaining 2 teaspoons oil over
medium-high heat. Add onion, fennel and shallot and cook, stirring,
until softened and beginning to brown, 6 to 8 minutes. Add sage,
thyme and rosemary and cook, stirring, for 1 minute more. Transfer
everything to a large bowl and gently stir in bread, pears, parsley,
hazelnuts and the prosciutto. Add broth; toss to combine. Season
with salt and pepper. Spoon the stuffing into the prepared baking
dish; cover with foil. Bake for 40 minutes; remove the foil and bake until the top is
beginning to crisp, 25 to 30 minutes more.
TIPS & NOTES
Make Ahead Tip: Prepare through Step 3 and
refrigerate for up to 1 day.
Note: If you don't have stale bread ready to use,
spread the baguette cubes on a baking sheet and
toast at 250°F until crisped and dry,
about 15 minutes.
Tip: To toast chopped nuts & seeds: Cook in a
small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned,
2 to 4 minutes.
NUTRITION FACTS
Per serving: 176 calories; 5 g fat (1 g sat, 2
g mono); 8mg cholesterol; 29g carbohydrates;
9g protein; 6g fiber; 489 mg sodium; 283
mg potassium.
Recipe from: www.eatingwell.com
A Healthy Twist On Holiday Meals
Gingered Cranberry-Raspberry Relish
Unlike cranberry sauce, a relish involves no cooking. Here,
plump raspberries add a juicy freshness, while crystallized
ginger provides sweetness and warmth. It is best served cold.
Serve this as a side dish or have for dessert!
Makes: About 4 cups
Active Time: 10 minutes
Total Time: 3 hours 10 minutes (including chilling time)
INGREDIENTS
1 12-ounce package fresh cranberries
1/2 cup granulated sugar
1/2 cup crystallized ginger, minced, (choose soft nuggets
over disks, if possible) 3 cups raspberries, (2 pints), fresh or frozen (not thawed)
PREPARATION
Pulse cranberries in a food processor until coarsely chopped.
Transfer to a medium bowl. Stir in sugar and crystallized ginger.
Gently stir in raspberries—it's fine to crush some of them.
Cover and refrigerate for at least 3 hours to let the flavors
combine.
TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 1 week.
NUTRITION FACTS
Per 1/4-cup serving:
58 calories; 0g fat (0 g sat, 0 g mono); 0mg cholesterol;
15g carbs; 0g protein; 2g fiber; 2mg sodium; 53mg potassium
Recipe from: www.eatingwell.com
Healthy Celebrations
Throwing a holiday party for
your classroom? Go to our
CCS Wellness Website
www.ccsoh.us/Wellness.aspx
for fun and healthy party
resources!
Financial Wellness
Tips for buying holiday gifts
on a tight budget!
1. Beat the Season. Start shopping in the off-season
or right after the holidays. Watch for sales, discounts,
and load up when the price is right. This will help
spread costs over a longer period so that you don’t take
a big hit all at once.
2. Hit the Discount Store. A well known brand name doesn’t mean
that it’s a higher quality product. You can often find the same quality
product for less at a discount store.
3. Stocking Stuffers. Consider visiting a local dollar store and load
up on unique affordable games, toys an knick-knacks that will be a
great fit in those stockings!
4. Go Online. Compare costs, review product ratings and customer
reviews. This will help you know whether you are paying too much or
if it’s actually a reasonable price.
5. Watch for Exclusive Online Discounts. Free shipping? Yes
please! Take advantage of those online deals.
6. Use Coupons! Always check for a recent coupon before you buy
the item– whether it’s 5% off or 50% off– a penny saved is a penny
earned!
7. Gift Cards. Many stores have started gift cards discounts offering
deals like ‘buy a $100 gift card and receive a $25 gift card for free.’
You just covered two gifts for the price of one!
Source: www.financialhighway.com
Too many people
spend money they
haven’t earned, to buy
things they don’t want,
to impress people they
don’t like.
– Will Rogers
I believe that
through knowledge
and discipline,
financial peace is
possible for all of
us.
– Dave Ramsey
Strut Your Style
Ever wonder why you aren’t enjoying your
workouts? It may be because you haven’t identified
your fitness personality.
“Research suggests that people who
engage in personality-appropriate
activities will stick with the activities
longer, enjoy their workout more
and ultimately have a greater
overall fitness experience” -Susan Davis-Ali, PhD.
To take the free quiz and find out
what your fitness personality is,
go to:
the8colorsoffitness.com
Winning Your Workouts
Just. Keep. Moving.
The hardest part of any exercise routine is the first few days and weeks. Here are some tips to help you maintain your motivation:
• Enlist support. Ask friends or family members to encourage you. Invite them to workout with you if you need a workout buddy. The accountability and emotional support can boost your self-confidence and help you power through the days when your motivation is low. Online communities and coaching programs can be another source of support.
•Build your skills. Consider hiring a trainer or getting involved with small-group training or group fitness classes (remember that CCS offers free on-site fitness classes throughout the district). Getting some guidance on how to do exercises properly along with some encouragement, can help you experience early wins that keep you engaged and focused.
• Track your progress. Document your goals and track your
efforts in a journal. If you are tech savvy, turn your
smartphone or computer into a workout tracker for biking,
running, walking and
other activities!
Source: www.experiencelife.com
“I believe it is difficult to for so many people to maintain an exercise
program because they try to exercise in a way that is incompatible with
their personality. They are doomed from the start.”
— Suzanne Brue
Wishing You A
Healthy and Happy
Holiday Season!
-Your Wellness Initiative Team