Avoiding the Winter Blues

Feeling down with the lack of sunshine in your life? Tired of dressing in 20 layers to head outside? We understand! Check out this list for some great tips to beat the winter blues! 

1. Drink plenty of water!!  Winter is a very dry season and being well hydrated is very important!!

2. Comfort foods don't have to be fattening or bad for you.  Think soup, and add as many veggies as you can. There are lots of great recipes to be found online at places like Eatingwell.com, allrecipes.com and cookinglight.com.  

3. Most of us are deficient in  vitamin D3, especially in the winter.  You can get a simple blood test to determine the amount you should take.  

4. Exfoliate!  It is important for keeping your complexion bright all year round.  We are all more prone to accumulating dead, flaky skin when the weather is zapping it of it's moisture.  
 
5. Ditch the Sugar. Sugar can cause problems not only to your physical health, but mental health as well. Sugar can  leave you feeling sluggish. Stick to complete meals with protein, fiber, fruits, and veggies.

6. Keep moving!!  Make it a priority to stay active, and you will have more energy, which helps to improve your mood!

7. Be social!  Time with friends helps distract from the cold temps and lack of outdoor activities available.  Friends can boost your mood and spirits tremendously!

8. Plan a vacation.  It will keep you focused on your fitness goals and give you something to look forward to! 

So Healthy, So Yummy!

It can be difficult to find healthy recipes that are actually tasty, too. What about some Pumpkin and Turkey Chili or a Green Smoothie? Your family will love these! 

Pumpkin and Turkey Chili

2 tbsp. olive oil
1 small yellow onion, chopped
1 green bell pepper, chopped 
2 cloves garlic, chopped 
1 jalapeno pepper, chopped
1 (14.5 oz) can diced tomatoes with liquid
1 (15 oz) can pumpkin puree
1 tbsp. chili powder
1 tsp. ground cumin
1 tsp. salt
1/4 tsp. pepper
1 lb. ground turkey breast cooked
1 (15 oz) can kidney beans rinsed and drained
1 1/2 cups water
sour cream, optional

1. Heat oil in a large pot over medium-high heat
2. Add onion, bell pepper, garlic and jalapenos, and cook for 5 minutes.  Add tomatoes, pumpkin, chili powder, cumin, salt, pepper and 1 1/2 cups water.  Bring to a boil.  Reduce to medium-low heat and add turkey and beans.  Cover and simmer for 30 minutes.  Top with sour cream if desired.  

Serves 4-6


Green smoothie

1 cup orange juice
5 frozen strawberries
1 large handful of spinach
1 banana
2 large kale leaves
2 tbsp. chia, hemp or flax seeds (they sell a mix of the 3 also)

Blend well :)

Finding the Best Bread for You

Article by: Kelly Meyer, RD

With so many different bread brands on the market today, it is hard to tell which ones are actually good for you versus just having a healthy-sounding name.  The best breads to choose are the ones made from whole grains.  

Grains are divided into two subgroups: whole grains and refined grains. Whole grains contain the entire kernel — the bran, germ and endosperm. They are naturally a source of protein, fiber, vitamins, minerals, and antioxidants.  Refined grains contain mostly the endosperm and, due to processing, become less nutritious.  

How do I know if my bread is made from whole grains??

Don't rely on the front of the package to tell you if you are getting a product made with whole grains. There is a lot of fancy wording on packaging these days like "seven-grain", "multigrain", "cracked-wheat", "100% natural", or "stone-ground" that will make you think you are getting a whole grain and a healthier product when in fact, the flour in them is refined. It's key to look at the ingredient list.

 The word "whole" should be at the top. For example: "100 whole wheat flour",  "whole wheat flour", “whole grain rye flour,” or “whole grain pumpernickel flour".  Also keep in mind just because a bread is brown doesn't make it whole wheat and being white may not mean that bread is made with just refined white flour.  Whole grain white flour is as nutritious as regular whole wheat flour.  It is just made from a variety of albino wheat and has a milder taste and texture.  This is a good option for picky eaters (including kids) who don't like the taste of the whole wheat breads. 

What are these other ingredients on the list??

Some breads these days have long and complicated ingredients lists. These extra ingredients are usually added to help improve the taste, texture, shelf life or nutritional profile of the bread so that consumers will find it more appealing. Some add fiber and/or additional sweeteners (like sugar, corn syrup, or honey) to make their bread—especially whole wheat ones—taste sweeter. It's up to every individual consumer to decide whether they want a bread that contains preservatives and/or other additives. Looking for breads with shorter ingredients lists and recognizable ingredients in general is always a good move. 

What do I look for on the label?

Besides ingredients, here are some guidelines for picking a loaf that is healthy and nutritious. Try to keep these guidelines in mind when making your choice: 

-Calories: 100 or fewer per slice

-Fiber: 2 grams or more per slice

-Sodium: 200mg or less per slice 

-Saturated fat:  0.5 gm or less per slice

And remember, breads, even whole grain breads, still are carbohydrates and their calories really can add up if eaten in excess. Even so, a nutrient-rich piece of whole grain bread definitely has its place in a healthy diet. Hopefully this information will help you pick a healthier bread for you and your family! So check out your loafs at home and see how they stack up!