HEAL Schuyler Newsletter Volume 3, Issue 4, Oct Dec 2018

Transcription

1 Healthy Eating Active Living, Schuyler County NY HEAL Schuyler Newsletter Volume 3, Issue 4, Oct Dec 2018 HEAL Photo Contest Winner HEAL Schuyler had a total of 17 photos submitted for the photo contest. The pictures represented various ways to be active in Schuyler County. They included playing in the snow, on the playground, flying kites, walking the gorge, fishing and walking in Walmart and on the local trails. Various age groups were represented. (from young to old). The HEAL Schuyler committee was excited to look at all the activities that people do to HEAL in Schuyler County. The HEAL Schuyler winner of the photo contest are the following submissions; 1. Angela Keough of Beaver Dams, Picture title: Lost in Thought. She says riding her bike is one of the ways she stays active in the community, the picture was taken in the town of Dix just off CR Nan Woodworth of Watkins Glen, Picture Title: Kayaking at Sunrise on Seneca Lake. She said that the photo represents just one of the many ways to stay active while pausing to reflect in Schuyler County 3. Nan Woodworth of Watkins Glen, Picture Title: Biking on Catharine Valley Trail She also says this picture represents just one of the ways to stay active in Schuyler County. 2nd Place Kayaking at Sunrise on Seneca Lake 1st Place Lost in Thought 3rd Place Biking on Catharine Valley Trail Please submit articles and HEAL Schuyler events to scph@co.schuyler.ny.us.

2 Pumpkin Muffins Ingredients 1/2 cup whole wheat flour 3/4 cups all-purpose flour 1/2 cup light brown sugar, packed 1/2 teaspoon baking powder 1/4 teaspoon baking soda 1 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/4 teaspoon salt 2 large eggs 1/2 (15-ounce) can pure pumpkin puree 1/2 cup nonfat plain or vanilla yogurt 1/4 cup canola oil 1/2 teaspoon vanilla extract Non-stick cooking spray Optional Ingredients: 1/2 cup chocolate chips (or 1/2 cup raisins or chopped nuts) Materials 12-cup muffin pan, can opener, large bowl, measuring cups, measuring spoons, medium bowl, rubber spatula Instructions 1. Preheat oven to 350 degrees F. 2. In a large bowl, mix flours, brown sugar, white sugar, baking powder, baking soda, cinnamon, nutmeg, and salt. 3. In a medium bowl, combine eggs, canned pumpkin, yogurt, oil, and vanilla. Mix well. 4. Add wet ingredients to dry ingredients. Stir until just combined. Do not overmix. 5. If using chocolate chips, raisins, or chopped nuts, stir in now. 6. Spray muffin pan with non-stick cooking spray. Fill each muffin cup about full with batter. Bake on middle rack of oven until muffin tops are golden brown and a toothpick inserted comes out clean, about minutes. Cool in pan about 5 minutes. Tap muffins out of pan. Cool completely before serving. Notes Make a double batch to use the whole can of pumpkin puree. Muffins freeze well for up to 2 weeks. Pull one out each morning. Reheat in microwave for 1 minute or toaster oven for 5 minutes. To make pumpkin bread instead of muffins, coat a 9-inch loaf pan with non-stick cooking spray. Pour batter into pan. Bake until top is golden brown and a toothpick inserted comes out clean, about minutes. pumpkin you like. NEW Choose HEALth Standards: Silver Category With the development of the new Choose HEALth program comes four different tiers that members will be classified into: Gold Silver Bronze Member Meets all of Bronze level requirements Meets added sugars requirement of less than 32 grams. Meets calorie requirement Adult Snack Calories <250 calories Member can be classified into the silver tier for having at least one; adult entrée, adult side item and kids meal that meets the silver tier requirements listed. Kids snack <200 calories Kids entrée <350 Adult entrée <700 calories

3 Healthy Holiday Tips Lots of food and little time to be active add up to extra pounds during the Holidays. The average weight gain is about 1 pound, but often people do not lose the weight,so years of holiday weight gain begin to add up. Here are some tips for controlling your weight during this Holiday season: Define the problem figure out if social eating causes you to overeat or if there are situations that cause you to be less active. Formulate a plan that is specific and achievable When setting your plan, set reasonable expectations. Plan to maintain your weight, not lose weight. Some of the following suggestions may help you have a healthier holiday this year: During an event, limit calories by drinking lots of water and limiting appetizers, drinks and desserts. Make sure to include fruits, vegetables, whole grains, beans, legumes, nuts, seeds, fish, skinless poultry, plant based alternatives, fat free and low fat dairy products, and healthier fats and non-tropical oils as part of your menu. Limit sodium, highly processed foods, saturated fats, added sugars and fatty or processed meat in your menu. If you choose a red meat select the leanest cuts. Avoid trans fats and partially hydrogenated oils and excessive calories. Reduce the amount of sugar you use in sides like sweet potato casseroles and cranberry sauce. Use herbs and spices for flavor instead. Come prepared for the party. Before the party, enjoy a protein packed meal and high fiber snack. This way you won t be too hungry when you go to the party and it will be easier to avoid overeating. Split a dessert with someone. This will help cut the calories in half. Focus and plan on non-eating aspects of events you enjoy during the Holidays. Ask family and friends what you can do for fun ahead of time. When eating foods that are less healthy, choose just your favorite and have a small portion Decide what you are going to do about alcohol. Drinking alcohol lowers your self control and you are more likely to eat and drink beyond what you normally would. Drinking also has more calories. Drinking a glass of water or sparkling water between each beverage can help you fill up and allows less room to overindulge. Park further away when running Holiday errands. Look for active events that could be Holiday Traditions, such as the Turkey Trot, visiting a park, the First Day Hike at Catharine Valley Trail, Village Christmas Window Shopping at a brisk pace, Sledding. Consider your strengths and resources, such as family, friends and community Some things that may help you realize you have the capabilities to achieve your holiday health plan are: Avoid trying to please others more than yourself. Plan a daily time to relax. Ask family and friends to help maintain your health goals during the Holidays. Prepare for friends and family that may push food on you and how you will handle the situation. Once you define your Holiday health challenges, come up with a plan to move forward and enlist support if needed. Afterwards, reward yourself with a non food item, for example, an item of clothing, weekend away or extra time on your favorite hobby) after the Holidays if you are able to follow your plan. after the Holidays if you are able to follow your plan.

4 Keeping the Holiday Simple Oftentimes there is too much to do in too little time during the Holidays. To help manage your time this Holiday season, here are some things to ponder before you start the Holiday season. Imagine that it s 10 years from now and you are reflecting on how you spent your Holidays during that time. What memories would you treasure the most? What are the most meaningful and enjoyable? What activities and traditions are not meaningful and enjoyable? How does staying healthy measure up to the things that are important to you? Diets and budgets have one important thing in common: the best one is the one you stick with. Having a budget for the holidays can help keep things simple and make sure you don t go into debt this Holiday season. Begin with a list of holiday expenses including gifts, cards, travel expenses, gift exchanges at work, decorations and special holiday meals. Decide on your spending limit to cover the holiday expenses this year. Then set aside money each month leading up to the Holidays. For example if you start saving $50 a month in January, by the end of the year you will have $600. Create a shopping list and stick with it. Track your spending by subtracting each purchase from your running total. Stick to a cash only system, if you do a lot of shopping at the stores. If you forgot to budget for the holidays this year, take on a holiday job to supplement your income. Less is more. Researchers have found that fewer toys allows for deeper, more sophisticated play because of the opportunity to become creative with each object in the environment. Having too many toys acts as a distraction to focused play. In a study, children were provided extended play time in an environment that contained four toys and environments that contained sixteen toys. The children who were placed in an environment with four toys showed a significant difference in quality of play, sustained attention, increased imagination, increased exploration resulting in improved coordination, pretending, problem solving and learning. Thinking about the environment you want to create with family, friends and co-workers this Holiday season and not so much the quantity of things you can get or do during the holidays will keep things simple.

5 Upcoming HEAL Schuyler activities and events Aqua Aerobics Starting Sep 11 to Nov 6, Watkins Glen High School Pool 6:30-7:30pm Aerobic Fun in the Water starting Sept 13 Dec 20, Thursdays Odessa Montour High School 7-8pm Prayer Walk-Starting Sept 26 on Wednesday at 5:30pm at Lafayette Park, will use WG Field House when weather is bad. A Matter of Balance Starts Sept 27 Nov 1, Thursdays, Human Services Complex Montour Falls, 1-3pm It s Time to Go Nuts-Oct 2, CCE Schuyler County, Montour Falls 6-8pm Bone Builders Starts Oct 5 on Fridays, Silver Spoon Café 10am Planning for Peace of Mind-Oct 6, Schuyler Office for Aging 9am-12pm The Falls Harvest Festival Oct 6, Main St Montour Falls 12-7pm First Saturday Educational Hike at Catharine Valley Trail-Oct 6, Watkins Glen, 9:30am-12:30pm Willard Asylum History Talk-Oct 11, Dutton S Peterson Library, 7-8:30pm Take a Hike, Domestic Violence-Oct 13, Watkins Glen State Park 9:30am-11am Shtayburne Farm Fall Family Festival-Oct 13, Shtayburne Farm Rock Stream 10am-4pm. Social West Coast Swing Dance Oct 13 at Watkins Glen Community Center Social West Coast Swing Dance Nov 3 at Watkins Glen Community Center Turkey Trot Nov 23, Landon s Pizza and Pub, 9am Village Christmas Dec 1, Watkins Glen 5pm 8pm Social West Coast Swing Dance Dec 15 at Watkins Glen Community Center PublicSwimmingatWatkinsGlenHSPool-OpeningDec15 FirstDayHike CatharineValleyTrailJanuary12019 MontourFallsFarmersMarket-Thursday4:00-7:00pm WatkinsGlenFarmersMarket-Fridays3:00-7:00pm Yoga for your Health- Tuesday and Thursday 8am- Montour Falls Library IndoorTrackatWatkinsGlenHS-Mon-Fri6:30am-7:30am,5:00pm-9:00pm,Sat-Sun8:30am-12:30pm

6 HEALSchuyler 106S.PerrySt WatkinsGlen,NY14891 TotheHEALSchuylermember: Our mission is: To Reduce the rate of adult obesity in Schuyler County to less than the NYS average of 25% ( ) Not on our distribution list yet? Signupatwww.schuylercounty.us/HEAL N