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