Day 25: Sharing is Caring

Sundays are now 'watch Daddy play basketball' days. They will also be my long run days for a few more weeks (cross your fingers for good weather!). So, I could be thankful once again for the ability to be active and healthy. However, these are also things that we share/do with others.

My husband plays basketball with a few friends and I cheer/visit from the stands with other wives, moms, and kids. It's a nice little family outing.

As I've mentioned previously, I am also training for a half marathon distance with one of my friends. I think it's great that we're able to spend time with our friends and be active at the same time. It's also setting a great example for our daughter and shows that we have similar values to our friends.

We are lucky to have close friends that we can spend time with and share interests with. I am a tougher nut to crack and do enjoy my 'alone' time (as well as being more of a home-body), but I know that we care deeply for the people in our life, whether we get to see them or even talk to them often. Having a young child has changed our social life, but we have been able to get out or entertain a few times over the last year.

It's just great to have people to share our experiences, our joys, our excitement, and now our growing little girl with. Having relationships and a social circle is definitely part of being healthy and happy. It's great when you find people that are authentic and love you just the way you are. A book (audio book) that I enjoy is Shawn Achor's Happiness Advantage - he often talks about how happiness precedes (rather than follows) success, but also mentions the importance of social connections.

I am grateful for: friendships 

True friends are a unique and special thing,

I hope you were able to see or talk with some this weekend!

Steph Langdon, RD

www.nutrishus.com

Were you too ThankFULL?

Canadian Thanksgiving is over, now it's time to reflect on how you did...
I saw many people out enjoying the weather (and being active!) Saturday when I went to the Strawberry Ranch Corn Maze, as well as Sunday and Monday while walking Albert around the bridges and Meewasin trails.

I was fortunate enough to be invited to two dinners.  I baked my first pie from scratch (from inspiredtaste.com) for dessert on day 1 and brought a family shared quinoa salad recipe (from finecooking.com) on day 2.  Both evenings were equally enjoyable and full of great food and company.  It seemed like portions were kept under control and there were lots of vegetable options both evenings.  I must admit that my brother-in-law served very large slices of pumpkin pie last night (it was homemade, and delicious).

Now that the main meals are done, perhaps your fridge is barren, but I'd guess that most of the hosts have fridges full of leftovers.  If you're a guest like me, you may have also scored a few more meals for the week ahead.  Sharing leftovers can be a great way to make sure that they don't go to waste (and/or keep you from overeating).  You might also have a tradition for your turkey - my mother often makes turkey crepes, and my mother-in-law makes day-after-turkey-casserole, and many people make homemade soup.  Whatever you do with your extras, make sure that you're smart and practicing food safety.  Here are a few reminders from Dietitians of Canada:

• Keep leftovers in the fridge for a maximum of two to three days. Freeze leftovers if storing them for longer.
• Leftovers can be frozen and used within two or three months. Be sure to label and date all packages, and use the oldest ones first.
• Thaw frozen leftovers in the fridge, not on the counter. Eat or reheat thawed leftovers right away.
• Heat food thoroughly to at least 165°F (74°C). Check temperatures using a food thermometer.
• Ensure soups, gravies and sauces are brought up to a boil before you eat them.
• Only reheat leftovers one time. Throw away any uneaten leftovers after they have been reheated. Do not refreeze thawed leftovers.

What do you do with your Thanksgiving leftovers?

Continue to be grateful all year round!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Holiday Health

In Canada, Thanksgiving is almost here.  I feel like it seems early this year, but I guess that's because September just flew by.  We have the beautiful colours of Fall on our riverbank and a chill in the air to remind us that the season has changed.

I was on CTV Morning Live last week to discuss the Thanksgiving meal and healthy ways to approach the holiday long weekend.  In case you missed the segment, I wanted to share a few tips today.

First of all, it's important to remember that many traditional Thanksgiving foods are nutritious, you just have to remember to practice variety, moderation, and balance.  To make the most of the holidays, find ways to satisfy yourself without sabotaging yourself.  For many people this means aiming to maintain weight, because it can be hard to lose weight over the holidays.  Many people will gain a pound or so, but the trouble is that it will stick with them.  This can occur because our feasts can be upwards of 3000-4000 Calories at times.

Some basics to keep in mind:

• keep active - enjoy a walk with family or friends, destress by getting out of the house and remembering that the holiday isn't just about FOOD
• maintain a basic eating pattern - don't skip meals because then you will arrive for dinner very hungry and less able to make wise choices
• feel free to modify recipes to reduce the fat, sugar, and salt - there are many ways to add flavours (onions, garlic, fresh herbs, cinnamon, lemon, lime...)
• survey the dinner choices before you fill your plate; enjoy your favourites that come but once a year and don't waste Calories on food(s) you can have regularly
• go easy on the alcohol and drink plenty of water instead
• aim to fill half your plate with vegetables

It's also important to remember food safety, so here are guidelines from the USDA on how to thaw your turkey to prevent food borne illness:

• refrigerator - allow 24 hours for every 4-5 lbs
• sink - use cold water allowing 30 minutes per lb and change the water every 30 minutes (cook immediately after thawing)
• microwave - check your owner's manual and cook immediately after thawing

 As far as food choices go, I also have a few tips for you to keep in mind:

1. Pumpkin - rich in Beta-carotene which is a powerful antioxidant (aiding in vision, healthy immune system, healthy skin...) and present in Thanksgiving dessert as pie.  Pumpkin pie is often made with cream, so if making your own you can substitute low fat milk.  A graham cracker crust will also be fewer Calories that a pastry crust, but pumpkin still tends to be less than some varieties because it only has a bottom crust.  Skipping the whipped cream will also save you fat and extra Calories.  Note: you can also enjoy pumpkin in a soup to start your dinner.
2. Turkey - is a lean source of protein; although the white meat is lower in Calories and fat, the dark meat is higher in some nutrients like iron.  The key is to go easy on portion size and remember that 1 serving is 75g or 2.5 ounces (a deck of cards).  Avoid the self basting turkeys since they've been infused with fat; you can baste with low sodium broth, wine, juice, etc. to further reduce Calories and fat.  
3. Gravy - made from fat drippings and contains poultry juices so it will contain some nutrients.  Skim off the fat and season with herbs, spices, and pepper.  Again, portion control is key - no need to go swimming in gravy.
4. Cranberries - contain antioxidants that protect the body's cells from damage and may help reduce your risk of chronic disease.  You can use fresh or dried ones in stuffing, salads, or sauce.  Canned sauces are typically high in sugar resulting in 1/4 cup = 110 Calories.  It's quite simple to make your own and then you can reduce the sugar by at least half.
5. Potatoes - are high in potassium and fibre (if you leave the skins on).  When making mashed potatoes skip the cream and use low/no salt broth, garlic, and herbs for flavour.  Hold yourself to about 1/2 cup serving to make room for a variety of different coloured vegetables as well.  If using sweet potatoes try roasting with apple juice, a bit of oil, and white wine vinegar rather than smothering in brown sugar and marshmallows.

Include some great steamed or roasted green vegetables (beans, broccoli, Brussels sprouts, etc.) and/or a green salad to start.  Remember that you can enjoy leftovers the next day, so you don't need to eat everything at dinner.

Be thankful for your health and all that your body does for you by providing it with activity and nourishment this holiday season!

Happy Thanksgiving,

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com