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Living Well in Yalobusha County

Holidays Can Spell Disaster For Your Health

I have enjoyed meeting with Ms. Cassandra Tittle’s three Health and Wellness classes at Coffeeville High School during the last 10 weeks.  Each meeting was filled with exercise, a nutrition lesson and an interesting learning activity. The students were also encouraged to keep up with a food diary and exercise log. It’s never too soon to start learning about a healthy lifestyle.  If you are interested in a Walk a Weigh Program for adults keep reading this article and see details of an upcoming class.

The Food for Families Food Drive has ended. A special thanks to the United Y.C. MHV Club for putting this on and to everyone who contributed. We collected over 575 food items! All items are on their way to families in need.

Healthy You exercise classes are free and continue to meet every Monday, Wednesday, and Friday from 9 until 9:45 a.m.  Make sure that you wear cool, comfortable clothes, good walking shoes and bring some water to drink. The nurse will be here Wednesday, December 14, at 8:45 a.m.  Exercise class will not meet Wednesday, December 21 through Monday, January 2.  We will resume Exercise classes on Wednesday, January 4th.

The FCS 4-H Club is selling stuffed Christmas tree ornaments that they made.  The price of the ornaments has been reduced.  They are $4 each for one or two ornaments, $3 for three to five ornaments and $2 for 6 or more ornaments.  The ornaments can be seen on our Facebook page at MSU-Yalobusha County Extension Service or come by the Extension Office and pick out your favorite from our selection.  

We have a new 10-week program starting in January! Walk a Weigh is a nutrition education and physical activity program designed to promote healthy nutrition practices and increased physical activity through educational lessons and the creation of walking groups.  The program will monitor participant’s weight each week and monitor participant’s glucose and blood pressure twice during the program.  The cost is $5 and the program is open to the public. For more information contact me at the Extension office at 675-2730 or email me at p.redwine@msstate .edu  

The holiday season is fast approaching. While the holiday cheer and family time is always special, the holidays can spell disaster for healthful lifestyle plans. After all, it gets a lot harder to say no to calorie-dense, nutrient-light foods when you’re faced with holiday party after holiday party, and between all the festivities, it’s much harder to sneak in a workout.

A study published in the New England Journal of Medicine found that Americans gain an average of 0.4 to 1.8 pounds each year during the holidays. Unfortunately, this weight isn’t likely to disperse with the holiday cheer. It tends to stick around.

So, what are you to do? Try these tips to make a healthful lifestyle during the holidays not only possible, but downright easy!

Tip #1: Get Active Around the House

It may very well be impossible to carve out a 60-90 minute sweat session during the hustle and bustle of holiday planning, but seize those 5-10 minute breaks and commit them to working different muscle groups with hand weights. If you don’t have time to go out and buy your own set of weights, try lifting water bottles, soup cans, or any other object that you can lift safely and comfortably. If you have the equipment available and ready to go, you are more likely to actually use it. Even if you can only sneak in a ten minute session or two a day, that time can really add up. 

Tip #2: Create a Healthful Holiday Spread

When you host a holiday party, the table doesn’t have to be groaning under the weight of calorie-dense treats like cookies and cakes, without a nutrient in sight. Instead, make fruits and veggies the stars of holiday buffets. Try…

• Festive fruit or veggie platters. 

• Creative roasted veggies

• Fruit-based desserts like chocolate dipped strawberries or cinnamon apples

• A trio of low-fat dips surrounded by fresh sliced veggies

If you’re hosting a holiday party, it’s also wise to feature healthful, balanced beverages. Consider…

• A punch bowl filled with sparkling water and thin slices of fresh fruit.

• Fresh fruit smoothies topped with cinnamon and nutmeg.

• Hot cocoa made with skim milk.

Tip #3: Eat Smart, Especially When 

You’re On the Go

It’s easy to forget to eat when you’re rushing around during the holidays, but this often leads to binging on larger portions of unhealthful foods when you finally get a moment to sit down. Prepare for the craziness and make some healthful alternatives ahead of time. Try any of the following…

• Fill a travel mug with soup and drink it while you’re in route to the next activity. 

• Make a few quick wraps and store them in the fridge. Layer hummus, sliced veggies, lettuce, and low-fat cheese in a whole grain pita or wrap for a portable meal.

• When you prepare a dinner, make enough for several nights and freeze the leftovers to serve later. Lasagna, beans, and casseroles all freeze beautifully.

• Stock up on fruits that can travel “as is,” like apples, oranges, bananas, or clementines. Grab one on your way out the door and eat it as you run your errands.

Article Source:  Retrieved 12.9.16

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