Healthy Holidays

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					Healthy Holidays
Issue 5, December 15, 2008

Healthy Mind
All the obligations and errands of the holidays can be overwhelming. Keep in mind that the holiday season is short and you can only do so much. Here are some tactics to help make the season less stressful and more enjoyable:

Healthy Body
The holiday season is a time for generosity and caring about others. With the holiday party season upon us, be concerned about not only your own health, but that of your guests as well. Consider these tips to make your own holiday party a little healthier:

 Choose activities that are most likely to bring joy to you and the
people you care about and say no to the other activities.

 Shift the focus of gatherings away from food. Set up games and puzzles  Offer light drinks like teas or holiday punch made with light juices and
sparkling water.

instead of chips and dip or make holiday decorations rather than cookies.

 Use the time at any “obligatory gatherings” to deepen or newly

explore a few relationships that matter most to you, rather than touch superficially on everyone in the room. together with friends or family members.

 Try to delegate or discard tasks that eat into your time, or do them  Instead of trying to squeeze all your socializing into the holidays,

 Serve fresh fruits and vegetables rather than chips and greasy appetizers
(see the recipe of the week for a great way to complement fruit appetizers).

make dates to see friends in January or February when your winter months could use a little brightening anyway.

 Serve whole-grain breads and crackers with low-fat dips.
If you will be traveling this holiday season, plan ahead to fit in fitness:

Healthy Planet
In the US, the annual trash from gift-wrap and shopping bags totals over 4 million tons. If everyone wrapped just three gifts in reused paper or fabric gift bags, it would save enough paper to cover 45,000 hockey rinks. When wrapping gifts:

 If you'll be staying at a hotel, find out in advance the hotel’s fitness
offerings. That way, you'll know whether to bring your swimsuit or workout clothes. reciprocal benefits at a facility near your destination.

 Find out whether your home fitness center membership includes  If you'll be staying with friends or relatives, let them know in advance that
you'd like to make time for exercise during your visit, and invite them to join you. suitcase, such as resistance bands or tubing or a jump rope.

 Look for paper using recycled content.  Avoid buying glossy foil or metallic wrapping paper - this kind of
material is difficult to recycle.

 Invest in portable, lightweight exercise gear that you can pack in your  In the airport, take advantage of all the waiting time before and between
flights to get in some brisk walking up and down the terminal.

 Reuse gift-wrap when possible.  Use tape sparingly, or not at all. If you're going to use ribbon to
finish off your wrapping, you may not need to use tape. By not using tape, more of the wrapping paper can be reclaimed, and it's easier for the recipient to save the wrapping for reuse. using fabric scraps, or wrapping can be made using comic strips from the paper, old calendars, maps, posters and more. -wrap.

 Choose alternatives to commercial gift-wrap. Gift bags can be made  Don’t use gift tags. Write the recipient’s name directly on the


Healthy Recipe
Potato Latkes
2 cups peeled and shredded Russet potatoes, firmly packed (about 1 pound) 1/4 cup grated or finely chopped onion
 1 large egg 6 tablespoons egg substitute
 2-3 tablespoons low sodium matzo meal (a little less than 1 matzo, processed into fine crumbs)
 1 teaspoon salt
 2 to 3 teaspoons canola oil Place the potatoes in a cheesecloth or double thickness of paper towels and wring to extract as much water out of the potatoes as possible. In a medium bowl, stir the potatoes, onion, egg, egg substitute, and matzo meal and salt together well. In a large, heavy-bottomed, nonstick skillet over medium-high heat, heat the oil until hot. Make sure the oil is spread evenly over the bottom of the skillet. Place 1/4 cup (level measure) of potato mixture into the hot oil, pressing down on them to form 1/4 to 1/2 inch thick patties. Spray tops with canola cooking spray. Brown on one side about 3 minutes, turn over and brown the other side (about 3 minutes). Serve hot with light applesauce, fat-free or light sour cream, and chopped green onions. Yield: 10 latkes

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Disclaimer This information is provided as an informational resource only and its contents are not intended to be used as a substitute for the advice or services of medical professionals. Consult your medical provider regarding matters related to health including diagnosis and treatment and before beginning any exercise program. Princeton University and University Health Services assume no liability for any individual’s use of or reliance upon any material contained or referenced herein.

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