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.