Keep Healthy Through the Holidays and All Winter Long
1. Keep active but switch to indoor activities
Try mall walking
Take an exercise DVD out of the library
Use your home exercise equipment
Join a class- YMCA or local gym
2. Remember to get 5 a day!
At least 2 fruits and 3 vegetables or 3 fruits and 2 vegetables daily
This will boost your vitamins, minerals, and antioxidant intake which can strengthen the immune system.
3. Keep hydrated!
Extreme heat or cold require more hydration.
Drink water and other unsweetened beverages throughout the day.
4. Try making homemade soups.
They will have less sodium.
They are rich in vitamins, minerals, and fiber.
Add some healthy proteins to make it into a meal, like beans or chicken.
Use whole grains like brown rice or quinoa instead of noodles.
Recipe: Butternut Squash Soup with Ginger
Yields 6 Servings
1 tablespoon of olive oil
4 garlic cloves, chopped
½ onion, chopped
2-3 tablespoons of chopped fresh ginger
½ teaspoon of black pepper
½ teaspoon of ground cumin
½ teaspoon of ground cinnamon
5 cups of butternut squash, cubed
3 cups of low sodium vegetable broth
2 cups of water
6 tablespoons of plain nonfat yogurt
Heat the oil in a medium stockpot over medium-high heat. Add the garlic and sauté for 2-3 minutes. Stir in the pepper, cumin, and cinnamon, and sauté for 30 seconds. Add the squash, broth, and water, and bring to a boil. Reduce the heat and simmer for 10-15 minutes or until the squash is tender. In a blender or food processor, puree the soup in batches until smooth. Top with yogurt and serve. Enjoy!
Recipe from Nutrition Action Health Letter, November 2006
Make an appointment for Valley’s A Healthy You nutrition guidance program by calling 201-447-8093.