Healthy Desserts

The trouble with going on a “diet” is that it can be incredibly restrictive and difficult to maintain.  Most diets have a lot of DON’Ts- things you are not allowed to eat at all.  If you were to stick with that for a lifetime, you would never again experience some of the traditions and little pleasures associated with certain foods.  Instead of NEVER eating unhealthy foods, we recommend a more moderate approach.  Be more selective.  Indulge only in the treats that are very special to you, and savor a smaller portion.  When faced with a choice, think about your health as one of the factors you consider.  And in some cases, use a different ingredient that will improve the nutrition of your favorite indulgences.  Below, we talk about these three strategies in more detail, so that you can have (a small slice of) your (healthier) cake and eat it (occasionally) too!

BE SELECTIVE

If someone brings a box of donuts to work every Friday, give it a pass.  There is nothing special about it when it is there every week.  Don’t just eat it because it is there.  If you are a sucker for a certain type of donut, occasionally cut one in half, walk away, and sit down to enjoy every bite.  Choose a small slice of your aunt’s famous homemade pie over the store-bought cookies.  Enjoy the seasonal items that you can’t have all year, and be picky.  Don’t waste dessert on something you don’t absolutely love. 

MAKE HEALTHY CHOICES

Did you know that pumpkin pie has about half the calories and half the fat of pecan pie?  Another smart substitution is choosing angel food cake over chocolate cake, sorbet over ice cream, and jello over pudding.  Of course, the world’s healthiest dessert is a dish of fresh fruit salad.  Whenever fresh fruit is available, take a serving of that alone, or along with another small treat.  Remember, dessert is meant to be a small bit of sweetness to finish off an otherwise healthy, balanced meal.

USE SUBSTITUTIONS

If you are the creator, you have a lot of opportunity to make desserts healthier.  Try mixing whole wheat flour in with white flour for a bit more fiber and nutrients.  Use egg whites or egg beaters instead of whole eggs.  You can even use applesauce instead of eggs in many baked goods.  Instead of butter, try a plant-based spread, like Smart Balance, or choose a healthy oil, such as canola or olive oil.  Top cake with fresh fruit instead of whipped cream or icing.  Dip strawberries in dark chocolate.  Sprinkle granola or chopped nuts on a small dish of frozen yogurt or low-fat ice cream.  If you eat dessert every night, take a smaller portion and choose a healthier option.  Small changes to daily habits make a big difference over time. 

RECIPES

Below are two recipes for healthier dessert options.

Banana, Oatmeal, Chocolate Chip Cookies

1 mashed ripe banana 

1/2 cup packed brown sugar

1/4 cup Smart Balance spread, softened

1/4 cup white sugar

1 teaspoon vanilla extract

2 egg whites

1/2 cup whole wheat flour

¾ cup all-purpose flour

2 cups old-fashioned oats

1 teaspoon baking soda

1/2 teaspoon salt

1/2 cup semisweet chocolate chips

Cooking spray

1. Preheat oven to 350°.
2. Combine first 5 ingredients in a large bowl; beat with a mixer at medium speed until smooth. Add egg whites; beat well.
3. Combine flour, oats, baking soda, and salt in a medium bowl, stirring with a whisk. Add flour mixture to banana mixture in bowl; beat with a mixer at medium speed until well blended. Stir in chocolate chips.
4. Drop batter by heaping tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 18 minutes or until golden. Cool on pans 2 minutes. Remove cookies from pans; cool completely on wire racks.

  

Fruit, Granola, and Yogurt Parfaits

2 cups non-fat plain yogurt

2 cups granola (any kind)

2 cups fresh berries or other fruit

4 tablespoons honey

1. Line up 4 glasses.
2. Spoon 2 tablespoons of yogurt into each glass.
3. Spoon 2 tablespoons of granola overtop.
4. Spoon 2 tablespoons of fruit overtop.
5. Repeat the process, adding a bit of honey here and there, to taste.

MINDFUL EATING

Mindfulness is the process of holding your focus on the present moment.  Any activity can be done mindfully.  It means keeping your attention on whatever is happening currently, without thinking about anything in the past or the future.

Mindful eating includes paying attention to the whole eating experience.  Mindful eating begins before you even sit down to eat.  Notice the smells coming from the kitchen while you or someone else is cooking.  Notice how the food looks in the serving dish or on your plate.  Pay attention to other people at the table.  Mindfulness is sometimes summarized as “coming to your senses” because it requires using all of your senses to experience the moment.

 

When you are being mindful, you tend to make smarter food choices, enjoy eat bite more, eat slower, and feel satisfied with smaller portions.  During holiday events, it also allows you to notice more than just the food, but the full experience of the celebration.

Mindfulness takes practice.  You may notice that you start thinking about dessert before you finish your appetizer, or you might worry about whether you should take seconds before you finish eating what is in front of you.  Notice this.  Notice if you are distracted with yesterday’s workday, or your holiday shopping list for tomorrow.  Just the process of noticing is growing the mindfulness material in your brain.  With time, you will find that you can be present during many activities, and for longer periods of time.

You might want to try practicing with a single morsel of food.  Take 5 full minutes to eat a single grape or a chocolate kiss.  Don’t judge whether it is healthy or not.  Just notice the experience.  See it, smell it, feel it in your fingers, move it around in your mouth.  Notice the texture and the taste until it is completely gone.  If every bit was that enjoyable, could you be satisfied with less?

Happy, healthy holidays to all. 

Flu: Tis the Season

It’s that time of year again: along with holiday joys and gifts also comes your risk of catching the dreaded flu. Fortunately, there are ways to protect yourself, so read on to learn how to avoid being the one everyone avoids!

The flu affects 1 in 5 people each year and is highly contagious. Most suffer symptoms for a few days up to two weeks. However, symptoms can be much worse for the elderly, babies or young kids, and those with health conditions like asthma, heart disease, diabetes, or a weakened immune system. 

Not a big fan of the flu? Start protecting yourself in the following ways:

Get Vaccinated! This is the single best way to prevent the flu. Each year, the flu shot is designed to protect against the most common flu strains. It’s best to get the flu shot in early fall or as soon as it is available. But you can get it any time during the winter if you haven’t had the flu yet. There are two types of vaccines:

·      The flu shot is made with a killed virus. It is intended for ages 6 months and older. There is a variation of this shot for pregnant women. The shot may cause a sore arm for a day or two.

·      The nasal spray or FluMist contains a live, but weakened form of the virus. The mist is intended for people between 2-49 years of age and who are healthy and not pregnant. This is a simple, quick, and pain-free option!

Some may feel achy or experience a low grade fever after getting the flu vaccine and fear that the vaccine caused it. On the contrary, you cannot get the flu from the vaccine because it contains either a killed or weakened form of the virus.

Wash Your Hands! Another important way to prevent the flu is to wash your hands often and at the right times. The flu virus is very contagious and can be passed to others by touching any surface with flu germs on it. Always wash your hands before preparing food and eating. Also wash your hands before touching your eyes, nose, or mouth, since those areas let germs into your body. It’s also a good idea to wash your hands after touching these areas to protect others in case you are sick or carrying the germs.  

Use soap and warm water. If they are unavailable, use an alcohol-based hand sanitizer. Be conscious of the surfaces you are touching when out in public such as door handles, railings, shaking hands, public transportation, gas stations, restaurants, movie theaters, AND grocery carts! Flu germs can remain on surfaces for up to eight hours.

Avoid Sick People! The flu virus is passed very easily, just by being around someone who is sick or who is carrying the germs. Folks are contagious up to one day before having symptoms and up to 7 days afterwards. The flu is passed along in tiny droplets from the mouth and nose when coughing, sneezing, or talking. Wash your hands often when you are around sick people. If you are sick, take the time to rest and recover, and keep your distance from others.

Stay Healthy! You need to keep your immune system strong to fight off the flu and other infections, so stay healthy by practicing the following:

·      Eat a healthy, well-balanced diet (rich in fruits, veggies, whole grains, lean meats, and healthy fats)

·      Exercise 4+ days a week (take a brisk walk or try a workout video on a cold day)

·      Sleep 7-9 hours each night (organize your day to accomplish your highest priorities, making good sleep one of them)

·      Quit smoking. Research shows that smokers experience the flu more than non-smokers and tend to have a more severe infection.

Visit FLU.GOV to learn about flu symptoms and the difference between symptoms of the flu and the common cold.

If you do become sick with the flu this season, follow these tips to help yourself and others:

·      Talk to your doctor about antiviral flu drugs. They can help you get better faster, but must be taken in the first two days of getting sick.

·      If possible, stay home until you feel better and your fever is gone for 24 hours (without taking medicine)

·      Sneeze and cough into your elbow instead of your hand to reduce the spread of germs.

·      Dispose of used tissue after blowing your nose. Don’t leave them on a table or save them for the next use

·      Wash your hands frequently! Including before you prepare or eat food, and after you cough, sneeze, or blow your nose.

We hope this information will help you and your loved ones to enjoy a healthy holiday season! Stay well!

HOW TO MANAGE STRESS THIS HOLIDAY SEASON

It’s a festive time of year, but it can also be stressful. The demands of the season can challenge our intentions to make healthy choices. This week’s blog post is full of helpful tips to de-stress this holiday season.

Think Simple
Too often we feel pressure to do too much, spend too much, and attend too many events. The holidays are just as much about you as they are about other people and other commitments. 

·     Set priorities and let go of impossible goals

·     Ask others, including the kids, to help you complete chores

·     Rest when your body tells you to and participate in things that bring you energy, not deplete it

Your Health and the Holidays

When you get busy during the holidays, you may miss the gym, indulge in treats, or get less sleep. To stay healthy this season, stick to your routine as much as possible. It’s ok to show up at the holiday party a little late if that means you can get in a workout or leave a bit earlier to get in a full night’s rest. Be good to yourself! Get enough sleep, eat well (most of the time) and keep your sense of humor.

Creative and Inexpensive Gifts

If all of the holiday shopping is stretching your budget or causing you stress, rethink the season of giving. Try baking holiday cookies to give to neighbors, friends and local service, such as your postman or local fire station. Your family may also choose to participate in a secret Santa or white elephant gift exchange to limit overspending for everyone. Teach your kids about giving to those less fortunate. They may surprise you with their willingness to give more than they receive.

Solo Holiday
If you are spending the holidays alone, make good use of the time by enjoying physical activity, cooking healthy meals for yourself, and getting plenty of rest. You will have a head start on everyone who starts making healthier choices in January!

More Assistance

If you are working with a coach already, be sure to stay in touch during this challenging season. If you would like to work with a coach, contact Dr. Steffany Haaz at shaaz@corporatehealthsolutions.com or 443-801-0539.

Some people feel heightened emotions during the holidays. If your feelings of loneliness, sadness, anger or frustration persist, please contact your Carebridge EAP at 1-800-437-0911 or by emailing clientservice@carebridge.com.Carebridge service is available 7/24/365.

Happy Holidays!

Happy Thanksgiving!

From our hearts to yours, we wish you all the very best Thanksgiving this year. Wherever you may be, we hope that you enjoy the day with family, friends, and neighbors. 

Kindly,

The HealthNEXT Team

If you wish to see ideas for making smart decisions around the holidays, view the recent blog post: http://www.scalivingwell.blogspot.com/2012/11/eating-smart-around-holidays.html 

AN ATTITUDE OF GRATITUDE

“Gratitude is not only the greatest of virtues, but the parent of all others” -Cicero

As the Thanksgiving holiday approaches, most of us are thinking about turkey, stuffing, cranberries and pumpkin pie… and maybe how we’re going to enjoy our feast in small portions.  But somewhere in the back of our minds, we know that this holiday is really about celebrating the “bounty” in our lives, not just on our plates.  It turns out that the virtue of gratitude has some very real physical and mental health benefits. Below, we share a bit about the science of gratitude, and some ideas for living a more grateful life.  You might even want to try starting a new Thanksgiving tradition that involves the whole family in an experience of gratitude (and all of its benefits)!

WHAT IS GRATITUDE?

Gratitude means thankfulness, or appreciation of kindness.  It is often acknowledged by doing something kind in return, or doing something kind for someone else (ie. “paying it forward”).  There are three components of gratitude:

1)      A warm sense of appreciation for something or somebody

2)      A sense of goodwill toward that thing or person

3)      Acting positively because of that appreciation

Gratitude does not have to be toward another person.  It can also be a sense of wonder, thankfulness and appreciation for life, an experience, or a state of being (such as good health).

PHYSICAL HEALTH BENEFITS

After just 15-20 seconds of focusing on something that makes you feel grateful, physical changes occur in the body:

-          Stress hormones go down.

-          Arteries relax, increasing blood flow to your heart.

-          Breath is deeper, bringing more oxygen to the whole body.

-          Energy goes up.

-          Faster recovery from illness or surgery

-          Improved survival or slowed progression of disease

-          Better sleep quality

MENTAL HEALTH BENEFITS

There are also changes in the way we feel when we practice a sense of gratitude, including:

-          More alertness, enthusiasm, determination, attentiveness

-          Increased happiness, optimism, life satisfaction

-          Greater progress toward completing life goals

-          Feeling more loved

-          Less stress or depression

The nervous system is wired for survival by keeping us alerted to danger. Holding thoughts of appreciation is harder than holding thoughts of fear.  Because of this, it takes practice to build gratitude and feel its benefits.  It is a little bit like exercising a muscle to make it stronger.

GRATITUDE RESEARCH

There is a study that has been repeated 3 times with the same results.  In the study, people are divided into 3 groups:

A)     Write down things you are grateful for

B)      Write down things you find annoying

C)      Write down things that have an impact on your life

Group A had higher wellbeing than the other groups, especially Group B.  When this continued for 10 weeks, there were measurable physical and social benefits.  Practicing gratitude just once per week increased happiness by 25% and the effects lasted several months.

BUT WHAT IF I DON’T HAVE MUCH?

Everyone has something to be grateful for.  Beyond meeting our basic needs (food, shelter, etc), more wealth or more possessions do not lead to greater happiness.  What DOES lead to greater happiness is gratitude for the things in life that we can’t hold in our hands- family, friends, health, experiences, abilities, life, or nature. In fact, life’s greatest challenges can sometimes INCREASE feelings of gratitude.  For example, some families who lost their home during the recent storm are feeling grateful for the people who gave them immediate shelter. Some people who are living with a serious diagnosis are grateful for each day of life that they can experience. If a person in your life is challenging you, you might think of it as an opportunity to become more patient or understanding. 

PRACTICE GRATITUDE

Here are some ideas for things you can do to enhance the gratitude in your life, not just during the holiday, but all year:

1)      Keep a gratitude journal. Every day or once each week, spend a few minutes writing down anything that makes you feel grateful. You can use a special journal or loose paper. You will start to notice the positive things in your life more easily.

2)      Use visual reminders. Put post-it notes in places you will see, or set a timer on your electronic devices for a moment of gratitude.

3)      Make a list. List the benefits in your life and ask yourself if you take them for granted.

4)      Have a gratitude partner. If you associate with grateful people, they will influence your outlook.

5)      Make a public commitment. If you tell others that you plan to be more grateful, you will catch yourself before speaking negatively about your life.

6)      Change your self-talk. You can change your mood by changing the messages you repeat in your mind. Talk to yourself in a creative, optimistic and appreciative way.

7)      Reframe the situation. Look at life with a more positive attitude, looking past the cloud to find the silver lining.

8)      Do for others. Nothing increases gratitude like giving a lending hand to those in need.

As we enter the holiday season, think about practicing a sense of gratitude in your life, and with your friends and family.  You might find that you have more to be grateful for than you realize… including the benefits of better health!

Eating Smart Around the Holidays

It’s probably safe to say that nearly all of us are working hard towards losing weight or maintaining a healthy weight. As if this goal weren’t challenging enough, we are going to be challenged a bit more as the holidays approach. We are entering a time of celebration, family gatherings, stress, and lots of delicious (and unhealthy) foods and desserts… a time when self-discipline and motivation to stay on track becomes very difficult.

The average American gains 7-10 lbs between Thanksgiving and New Year’s Day! Don’t let yourself be an average American this season. It’s a good idea to begin thinking about these challenges now so you can prepare for them by anticipating what they might be and setting goals so that you can stick to your plan.

Here are a few ideas to help you make smart decisions for the next couple of months:

·       Be realistic. Don’t try to lose weight during the busiest, most stressful month of the year. Instead, work towards maintaining your current weight and not gaining.

·       Start your day with a healthy breakfast. Eliminating unhealthy foods early in your day will help you to feel more energy and to experience fewer cravings for unhealthy foods as the day progresses. It also helps to keep you on track for not skipping meals, which leads to overeating.

·       Try to take a brisk walk each day. Even if you can only manage to fit in a 10-15 minute walk, it’s better than nothing. Walking before a meal can help you make smarter choices. Walking after a meal can help you burn it more quickly. Also, holidays can be a stressful time, which can lead to overeating. Therefore, schedule exercise each day to relieve and manage your stress and avoid weight gain.

·       Maintain small portion sizes at each meal throughout your day. Add in a light, healthy snack between each meal to help hold you over until your next meal. Visit Smart Snacking for healthy snack ideas. It’s also a good idea to eat a healthy snack before going to a holiday party to prevent overindulging. Instead you can slowly graze and make healthy choices.

·       Be selective. Try only eating dessert if it is something special that you can’t have during the rest of the year.

·       Make a rule that you can only enjoy dessert if you exercised that day. Keep in mind that you should have a light dessert so that you do not cancel out your good efforts of exercise. Also consider eating delicious fresh fruits with natural sweetness instead of high-calorie desserts.

·       Save yourself. Avoid junk food, fast food, and candy dishes during the holiday season so you can save the indulgences for festive favorites.

·       Keep a healthy mindset. If you make a poor food choice during the day, try to avoid the thought-process that says, “Well, I already messed up today, so why not indulge again…” If you overindulge at one meal, try to make up for it at the next meal by eating light.

·       If you really crave a dessert, allow yourself to have a small portion and enjoy! This may help you to avoid losing control later and indulging too much. If you cannot choose just one dessert, allow yourself a small bite of each.

·       Avoid alcoholic beverages or drink lightly. Not only does alcohol pack on unnecessary calories and sugar, it can also reduce inhibitions, causing you to be less concerned about making healthy choices.

·       Bring a healthy dish to a holiday party. This ensures that you will have at least one healthy option to choose from.

·       Enjoy people, not just food. Parties are not just about the food. Walk away from the table or put down your fork and enjoy the conversation, the music, the atmosphere. Play with the kids at family events or take a walk with someone you don’t see often.

·       Plan your meals. Planning your meals ahead of time can help you to prepare healthy meals in the midst of your busy days of working and holiday shopping. Waiting until the last minute to figure out what you and your family will have for dinner increases the likelihood that you will resort to fast food.

Overall, try to maintain your healthy schedule and routine that you have been working hard at all year long. Making healthy decisions during the holiday season is important for several reasons, not just weight management. Holiday foods and stress can contribute to high cholesterol, high blood pressure, and increased risk for diabetes, all of which are risk factors for stroke and heart disease. So your healthy decisions have the potential to go a long way in keeping you healthy, which in itself is a lovely holiday gift to your family and friends.

Many of us made New Year’s resolutions at the beginning of 2012 to exercise regularly and to eat healthier. Wouldn’t you love to finish off the year strong and set a new resolution instead of falling behind and having to start all over? Keep these helpful tips in mind as the season approaches and be in touch with a health coach if you feel you are starting to struggle. Contact Dr. Haaz at SHaaz@CorporateHealthSolutions.com.