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