A HAPPY HEALTHY HOLIDAY

Winter Vol 5, Issue 2

FNSO NEWSLETTER
Editors: Sara Azarian, Whitney Hames

SPREAD THE LOVE, JOY, AND HEALTHY FOODS

By Sara Azarian

NOTE FROM THE

EDITORS
This holiday season, while were
all taking a deep, post-finals
breath, preparing for parties,
travel, and family tradition, we
thought it would be a good idea
to provide some helpful info on
making the most of this joyous
time of year. There tends to be a
common misconception that in
order to stay healthy during the
holidays, you have to deprive
yourself of the yummy treats. We
showcase that, with simple
ingredients swaps, you can still
enjoy treatswithout the guilt.
But if healthy swaps are on your
naughty list, weve got you
covered with ways to burn those
extra calories! We know how
stressful this time of year can be
so weve got tips to help you
relax and avoid overeating this
holiday season. Finally, we want
to encourage you to share your
knowledge, time, and resources
with others in the tri-state. Its
important to remember the less
fortunate all year round,
especially during this time of
year. We hope you enjoy this
Winter edition of the FNSO
newsletter and take some tips to
heart!

H
HA
AP
PP
PY
YH
HO
OLLIID
DA
AY
YS
S
ffrroom
m tth
hee F
Foooodd aan
ndd
N
Nu
uttrriittiioon
n SSttu
uddeen
ntt
O
r
g
a
n
i
z
a
t
i
o
n
!
Organization!

Food plays such an important role in our holiday celebrations, providing a sense of
excitement and nostalgia. From Dad carving the big turkey to Grandmas famous
snicker doodles, the edible goodies around the holidays are such a big source of
comfort and happiness. While images of sugar plums may dance in our heads, what
about for those who rely heavily on food donations to make their meals? At this time
of year, it can be so easy to get wrapped up in the festivities of the holidays, and it
could be easy to forget our neighbors in need. When you make your Christmas
shopping lists this year, include places like local food banks or even national
organizations who work to provide healthy meals to those who need them most.
Challenge yourself to slip a few extra food items into your shopping cart for those in
need.
Food banks prefer that donated items be whole, unprocessed or minimally processed
foods to help people create healthy meals. Instead of donating foods that are high in
salt, sugars, and refined grains, donate foods that are high in protein, healthy fats, and
whole grains instead. Always remember to donate non-perishable items that have not
passed their expiration date. Additionally, look for cans with pull-top lids that dont
require a can opener and avoid glass containers. Here are a few items to consider
when shopping for food donations:
Herbs and spices. What better way is there to transform the flavors of a meal? This
helps avoid unnecessary salt and can really break up the monotony of repeat items.
Canned soup, fruit, vegetables, or tuna, all in water or natural juices, with no
added sugar or sodium. Take the time to read the food labels of your donations, just as
you would read food labels for items in your own home. Oftentimes, the healthy
choices cost the same as their unhealthy equivalents.
Whole grain pasta, brown rice, quinoa, and rolled oats. Carbohydrates are so
important to a healthy diet, especially when they arent bleached or over-processed.
Dried fruits, nuts, and peanut butter. These are all healthy snack options that
are inexpensive, yet can provide a natural punch of energy.
If you dont have time to shop or can afford to be a little more generous, monetary
donations are always appreciated and oftentimes preferred. Serving meals at a soup
kitchen is a wonderful way to donate your time, especially if youre on a limited budget
yourself. Every minute you spend helping others is a minute that will transform your
heart and your outlook.
Here is a list of some local agencies that are worthy of your time and donations:
Tri-State Food Bank (www.tristatefoodbank.org)
Evansville Rescue Mission (www.2rescue.org)
Patchwork Central (www.patchwork.org)
Archies Closet at USI (donations go right back to USI students)

Source: http://www.mnn.com/food/healthy-eating/blogs/25-of-the-best-foods-forfood-donations

No one is useless in this world who lightens the

burden of others. Charles Dickens

NAUGHTY OR NICE?
A Healthier Treat for Santa
By Whitney Hames

A warm chocolate chip cookie and a cold glass of milk is enough

to bring out the kid in anyone this time of year. Unfortunately,
most cookie recipes are laden with sugar, saturated fat, and
empty calories which only add to your waistline. The good
news: just swapping a few key ingredients can take your cookie
dough mix from naughty to nice this holiday season! See our
ingredient comparison of two recipes below and try it for
yourself. Now you and Santa can enjoy this special holiday treat
without the guilt and extra calories!
Ultimate Chocolate Chip
Cookies
From BettyCrocker.com
c granulated sugar
c packed brown sugar
1 c butter
1 tsp. vanilla
1 egg
2 c all- purpose flour
1 tsp. baking soda
tsp. salt
2 c semi-sweet chocolate
chips

Chocolate Chunk Cookies

From Ellie Krieger, RD
3 Tbs. unsalted butter, softened
c packed light brown sugar
c granulated sugar
2 Tbs. canola oil
1 egg
1 tsp. vanilla extract
c all-purpose flour
c whole-wheat pastry flour of
whole- wheat flour
tsp. baking soda
tsp. salt
3 oz. dark chocolate (60% to 70%)
chopped into chunks

DE-STRESS THIS DECEMBER

Tips to help you manage stress and avoid overeating

By Kate Erk & Whitney Hames

Play music- Studies show that classical music

has a soothing effect that can lower heart rate
and blood pressure. Listening to any music you
enjoy will flood your brain with feel-good
hormones!
Get crafty- Repetitive motions like knitting,
cross-stitching or jewelry making can soothe
anxiety.
Breathe deeply- Breathing exercises can help
you relax. Try yoga or a deep breathing routine
the next time youre feeling stressed.
Pace yourself-Stop eating once youre satisfied,
not stuffed! Allow yourself 10 min after a meal to
decide if you really are still hungry.
Think small-At family gatherings, serve
yourself meals on a small plate; this will help
keep you from overeating and trick your brain
into thinking youve eaten more.
Fiber first-Fill your plate with raw veggies and
salad first; the fiber will fill you up and youll be
less likely to fill up of high-calorie entrees and
desserts later.
Sources:
choosemyplate.gov/weight-management-calories/
eatright.org/public/

Beat the Cold & Burn Some Cals

By Whitney Hames

You can stay warm and fit this season without ever stepping outside! Check out some of the activities below and learn how many
calories each burns. Heres to a happy and fit New Year!

-Do you want to build a snowman? 1 hour can burn up to 285 calories!
-45 min of ice skating = 350 calories
-2 hrs of holiday shopping = 300 calories
-Wrapping gifts for 30 min = 48 calories
-Holiday decorating for 30 min = 85 calories
-Operating a snow blower for 30 min = 167 calories

Have a Happy New Year!