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					                                                Wartburg
                             Wellness
      WELLNESS NEWS from Dawn Wiegmann, RN
                                                                       Watcher                                            DeCemBer 2008


December Holiday Health in ’08                                                                                   Healthier than
                                                      cholesterol. Enjoy them year-round in sauces
                                                                                                                   you think
       Healthful Holiday Foods:                       and relishes. They can bring a tartness to recipes,   Yes … Pumpkin pie, stuffing,
Many foods we eat during the holidays have            use instead of high sugar-based jellies. If the       fruitcake, spiced pecans, and
nutrients that may help prevent disease. According    tartness is too much for you, reduce that by using    other holiday dishes pack a fair
to the Cleveland Clinic Heart Center, by adding       sliced apples to add sweetness. Freeze them for       amount of fat and calories. But

some of these foods you obtain vitamins,              year-round use.                                       remember, in moderation all can
                                                                                                            be good! Check out the “good”
minerals, and together they work to create positive                                                         daily values below…
healthy effects. Remember “moderation”!               Lentils:
                                                      Have high levels of fiber that help reduce            1 slice pumpkin pie: 237% of
Sweet Potatoes:                                       cholesterol levels and maintain blood sugar, and      vitamin A and 15% calcium
Have a high amount of potassium, fiber, and           protect the heart from disease. Use them to add
antioxidant beta-carotene. All three have been        protein to soups and salads.                          1 slice fruitcake: 9% iron

associated with a lower risk of cardiovascular                                                              ½ cup cranberry sauce: 6% fiber
disease. One serving equals 377% of your daily        Nuts:
vitamin A needs, which is important for eye health    Pecans, walnuts, and almonds contain heart            6 oysters: 212% of vitamin B12,
and may also help protect against certain cancers.    healthy monounsaturated fat. Pecans also contain      178% of zinc, 25% of iron
Eat them year-round with or in place of pumpkin       disease-fighting antioxidants and vitamin E.
or banana in recipes for muffins, pancakes, and                                                             3 oz. roasted turkey breast with
breads.                                               Cocoa:                                                skin removed: 34% of niacin,
                                                                                                            27% of vitamin B6
                                                      In addition to iron and magnesium, a cup of
Pumpkin:                                              this beverage can provide you with twice the          1 oz. roasted chestnuts:
Also rich in Vitamin A, this also is important in     amount of antioxidants found in red wine and          18% vitamin C
our eye health. The antioxidants may also help        triple that of tea, according to the Journal of
protect against lung cancers.                         Agriculture and Food Chemistry. If you prefer         1 oz. pecans: 10% zinc
                                                      these benefits in the form of a bar, eat one to two
Pomegranates:                                         ounces of dark chocolate containing at least 70       1 sweet potato (with skin):

This Chinese fruit is one of the most potent          percent cocoa solids daily. Dark chocolate may        498% of vitamin A, 47%

sources of antioxidants, such as polyphenols and      help to lower LDL (bad) cholesterol and increase      vitamin C, 14% fiber

anthocyanins, which may help reduce the buildup       HDL (good) cholesterol. Try heating one cup of
                                                                                                            ½ cup creamed spinach: 17% of
of plaque in arteries, lessening the risk of heart    vanilla soymilk or skim milk. Add a tablespoon        vitamin C, 13% of calcium
disease. They are also a good source of potassium,    of Splenda and whisk in two ounces of dark
fiber, and vitamin C. Plus, there is talk now about   chocolate (chopped) and two tablespoons of
how the antioxidants help protect cells from          Dutch-processed cocoa powder and enjoy.
damage that may cause disease and premature           Remember all things can become “bad” for
aging.                                                you if you overdo them … so stick to the dark
                                                      chocolate with 70% cocoa solids.
Cranberries:
Rank high in antioxidants also. Tannins is the
compound that helps with urinary tract infections,
gum disease, and some types of ulcers because
of their antibacterial effect. Tannins also may
play a role in reducing the risk of heart disease,
Alzheimer’s, and some cancers. They also
are linked with helping increase HDL (good)



             Wartburg-Waverly Sports & Wellness Center | 100 Wartburg Blvd., Waverly, IA 50677 | 319-352-8437 | www.The-W.org
WArTBUrG WeLLNeSS WATCHer                                                                                                 DeCemBer 2008



Holiday Healthy Buffers…
December is Hand-Washing Awareness
Month ... December is also when we start to
pick up germs. When it’s cold and flu season,
                                                      Stay active … ease your pain, ease                Best Light Pumpkin Pie
how do we defend ourselves against the cold             your holiday stress and always
                                                                                                      1 cup ginger snaps (16)
and flu bug?                                          dress the part when walking in the              16 oz. can pumpkin
                                                           cold winter wonderland!                    ½ cup egg whites (4)
WASH YOUR HANDS!                                                                                      ½ cup sugar
Washing your hands with soap and water or             When we are living with                         2 tsp. pumpkin pie spice
                                                      pain—whether from an injury or a                12 oz. can evaporated skim milk
using an alcohol-based hand sanitizer is the
best way to rid yourself of the germs that cause      health condition or from stress—it’s
                                                                                                      Preheat oven to 350°. Grind up
colds and flu.                                        hard to maintain any type of exercise.          the cookies, and spray a 9” glass
                                                      But the truth is that not exercising can        pie pan with Pam.
Avoid contact with people who are sick!               contribute to ongoing chronic pain and
Since cold and flu germs are easily                   stress.                                         Pat the cookie crumbs into the
transferable, whenever possible, it’s best to                                                         bottom of the pan evenly. mix
                                                      Exercise strengthens your muscles               other ingredients in a medium
stay away until the infected person is healthy
                                                      and improves your flexibility, which            sized mixing bowl. Pour into the
again.                                                                                                crust and bake until knife inserted
                                                      can help decrease pain. Exercise also
                                                                                                      comes out clean, about 45 min.
                                                      boosts energy levels and mood, making
Clean surfaces with disinfectant!                     pain and stress easier to manage.
                                                                                                      Store in fridge. Cool and cut into
This means at home and at work! During the                                                            8 wedges. Serve with fat free
                                                      Always talk to your doctor or physical          whipped cream.
peak season of germs … a person should wipe
                                                      therapist before you start an exercise
down items of high usage with a disinfectant
                                                      program and ask them about different            165 cals, 1.5g fat, .5g sat fat,
wipe every day. Cold and flu viruses can
                                                      types of activities you should do.              1.5mg cholesterol, 170 mg carbs,
survive for up to three days on a computer                                                            2g fiber, 6g protein.
keyboard, pens, staplers, the refrigerator door,                                                      Diabetic exchange – 2 breads
                                                      Motivate yourself by thinking of the
can opener, and the microwave.
                                                      benefits … endorphins can assist as a
                                                      natural pain reliever!
Be Selfish!
To help prevent picking up germs, avoid
sharing dishes, drinking glasses or utensils
                                                                                                                 Fun Facts:
                                                          Exercising indoors or out …
with other people. This can be hard at home,                                                           Store bought pumpkin pie is about
but being diligent will help!                           if you venture out, here is how
                                                                                                       260-290 calories per slice.
                                                            to take care of yourself:
Stay Active!                                                                                           A traditional pie crust in place of
Research shows that regular, moderate-                Dress the part. Wear brightly colored,           ginger snap crust increase calories
intensity physical activity may reduce the risk       cold-weather clothing. Put on                    by 165 per slice.
of colds.                                             waterproof footwear with nonslip
                                                      soles. Dress warmly, but not so                  Use 1/3 cup sugar and 1/3 cup
                                                      bundled up that you can’t hear or see            Splenda in place of the 1/2 cup
The best way to prevent the flu is to get             what’s going on around you. During               sugar in the recipe above, and it
the flu vaccine each fall!                                                                             will decrease 150 calories per slice.
                                                      the day wear your sunglasses. Pick a
                                                      safe route and watch for traffic. Keep           Cut this pie in 6 slices instead of 8.
                                                      your balance if we start to get some             It increases calories to 202
                                                      snow—taking slower steps can help                per slice.
                                                      you stay balanced. Pace yourself—in
                                                      cold weather you need to warm up                 Cut this pie in 10 instead of 8.
                                                      longer at a moderate pace before you             It decreases 120 per slice.
                                                      get moving faster.
                                                                                                       Add light whipped cream from
                                                                                                       the can—15 calories per
                                                           ENJOY AND STAY ACTIVE!                      2 tablespoons.




              Wartburg-Waverly Sports & Wellness Center | 100 Wartburg Blvd., Waverly, IA 50677 | 319-352-8437 | www.The-W.org
WArTBUrG WeLLNeSS WATCHer                                                                                         DeCemBer 2008



            Will you have a Naughty or Nice Holiday Meal?
                                  Calories    Serving Size & Tips                                    New Calorie Count

         roasted Turkey –                     roasted Turkey – 3 ounces white meat, trimmed
         6 ounces Dark                        (no skin, no fat). White meat contains a little less
                                    450                                                                    130
         and White meat,                      calories than dark. Add 30 more calories if you
         Untrimmed                            prefer dark meat.

         1 cup of                             1/2 cup of boxed stuffing prepared with no calorie
                                    400                                                                    110
         Homemade Stuffing                    refrigerated butter spray

         1 cup of Giblet Gravy      300       1/3 cup of Giblet Gravy                                      100

         1 cup of                             1/2 cup of mashed Potatoes prepared with skim
                                    350                                                                    100
         mashed Potatoes                      milk, no calorie refrigerated butter spray

         Stuffed Celery -                     1 stick of stuffed celery prepared with reduced fat
                                    100                                                                     40
         1 stick                              cream cheese

         2 Sweet Pickles,
                                    125       2 Black Olives, 2 Green Olives                                25
         10 Black/Green Olives

                                              1/2 Baked Sweet Potato w/ small pat of butter,
         1 cup of Candied
                                    400       dash of cinnamon, a couple of packs of no                    100
         Sweet Potatoes
                                              calorie sweetener

         1/2 cup of                           1/6 can of Cranberry Sauce—jelled or
                                    200                                                                    100
         Cranberry Sauce                      whole cranberries

         2 rolls with Butter        300       1 roll with 1/2 pat of Butter                                125

         1 cup of english Peas                1/2 cup of english Peas with refrigerated no calorie
                                    150                                                                     60
         with Butter                          butter spray

         2 glasses sweetened
         Tea, Wine, Punch           300       Unsweetened Beverages—unlimited                               0
         or Cider

         1 slice of Pumpkin Pie
                                    450       1 slice of Light Pumpkin Pie                                 165
         with Topping

         1 slice of Pecan Pie       650       1 cup of Fruit Salad                                         100

         1 cup of egg Nog           400       1 cup of Skim Holiday egg Nog                                100

         Grand Total               4,575      Grand Total                                                 1,255



        WOW! We trimmed our mega meal down to about 1/4 the original calories!



       Wartburg-Waverly Sports & Wellness Center | 100 Wartburg Blvd., Waverly, IA 50677 | 319-352-8437 | www.The-W.org

				
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