Tips and Recipes

Hot Chocolate weather is upon us, drink up!

Warm drinks are a must have for me and my family in the cold winter months, but all those empty calories can add up quickly! According to the National Health and Nutrition Examination Survey, Americans consume 20 teaspoons of added sugars daily. Keep in mind that the American Heart Association recommends no more than 6 teaspoons of added sugar for women and children and 9 teaspoons for men daily.
Hot chocolate can be a great, calcium-rich drink for all ages. This family favorite does not have to contain loads of sugar to taste great, try cutting back on the sugar and add more flavor! Flavor your next cup with vanilla, peppermint or my favorite, chai tea! You can do this by adding in spices or for an easy and flavorful trick, try steeping a tea bag in your hot chocolate. What sounds better than a vanilla chai tea hot chocolate? All the fancy flavors without the extra cost or sugars! Visit heart.org for more tips on how to cut back on added sugars for you and your family.

Healthy Hot Chocolate
Ingredients:

• 1 cup, plus 1-2 tablespoons skim or 1% milk
• 2 teaspoons unsweetened cocoa powder
• 1 teaspoon sugar (or sweetener of choice)
• ¼ teaspoon vanilla extract
• cinnamon, optional

Directions:

1. Place milk in a small pot over medium low heat.
2. Meanwhile, place cocoa powder, sugar, and extra tablespoon of milk in a small bowl. Whisk until a paste/thick mixture forms and powder is absorbed.
3. Whisk cocoa mixture into milk mixture. Heat till hot but not boiling. Stir in vanilla extract.
4. Pour into a mug and sprinkle with cinnamon, if using.

Recipe adapted from: http://thechiclife.com/2014/02/healthy-hot-chocolate-clean-eats.html
Cheers!

Megan
Megan is the EFNEP Program Assistant in NC State Extension-Orange County Center

Homemade gifts this season for lower costs

Gift giving for any occasion can often be expensive, especially when you purchase several gifts at one time. I actually began to make homemade food gifts that were not only made from the heart but were healthy for the heart too! I was able to remember those special special neighbors, church friends, and teachers with gifts that were lower in cost and higher in nutrition.
Some of my favorite homemade gifts that don’t require refrigeration include: vegetarian bean soup; peppermint hot cocoa; flavored teas, and mint body scrub. All of these items are placed in jars decorated with fabric and/or ribbon that coordinated with the occasion.
My children began getting involved with making gifts for their grandparents and teachers. Among their favorites were: homemade cookbooks, no-salt seasonings; spiced teas, and healthy snacks in a jar. They loved to decorate the container or package too and were so very proud of giving a gift from the heart.
So don’t let the holidays, birthdays, or other gift giving occasions stress you. Start gathering ideas for homemade gifts and get your children Involved too. All of you will enjoy giving a gift that you made and it will mean so much to those on the receiving end.

For more ideas, check here: http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/dietary_guide/hgic4091.html 
Judy

Get Active and Stay Active during the Holidays!

During the holidays it can be difficult to maintain your usual workout schedule. In an effort to reach your physical activity needs try to switch it up!
If you are crunched for time try fitting in time at work during your lunch break! You could go for a brisk walk or even do chair exercises at your desk. You can also save time by incorporating your family into your workouts. Backpacking or skiing together can provide exercise while also allowing quality family time. Also try ice skating or even building a snow man to work your muscles!
If you are not able to make it to the gym try putting together some at home workouts. Body weight exercises that don’t require equipment are great for home workouts. Try crunches, pushups, lunges, or jumping jacks. You can do cardio by running up steps or jogging around your house.
Add some variety in your workouts to stay motivated. If you usually run, try biking or weight lifting. For more motivation try creating a vision board and setting realistic goals.
Although the holidays make it difficult, make exercising and reaching your physical fitness goals a top priority. Shoot for at least three thirty minute workout sessions per week.
The last and most important tip is not to overdo it. Find balance and manage your time wisely so that you can enjoy the holidays with family and friends while also getting physical activity.
Susan

Resources:
http://www.sparkpe.org
http://www.webmd.com/fitness-exercise/features/your-holiday-fitness-program#1

Stay Active to Avoid Stress

Staying active is sometimes hard to do especially if you work and have children. Our friends at the American Diabetes Association share some ideas about how physical activity is a natural stress reliever. It also helps control blood glucose levels, lower blood pressure, and provides many other health benefits. Don’t let the hustle and bustle of the holidays disrupt your exercise routine. Include time for physical activity on your calendar when you are planning ahead. We recommend doing at least 30 minutes of moderate physical activity 5 days per week.
Finding it hard to get motivated this winter? Having a goal to work toward and exercising with others can help. Try creating an exercise challenge with your family or set an activity goal for yourself. If you’re at a loss for what to do during the colder months, check out our list of winter activity options below:

• If you’ve got snow, make a snow fort or take the family sledding. Walking up and down a hill is a great work out, and it’s a good way to get the kids active too!
• Go ice skating with a friend to catch up and get some fresh air.
• Sign up for indoor fitness classes. There are a lot of class options out there now. Try zumba, kickboxing, jazzercise, yoga, and more.
• See if any local restaurants host a salsa dancing night. Learn to salsa and get your muscles moving!
• Buy an exercise video or look for a free workout video online that you can do in the comfort of your own home.
• Hosting a holiday party? Giving the house a deep clean also counts as activity!
• Bundle up and go for a brisk walk or jog around the neighborhood.
• If you’ve got a gym membership, take advantage of the indoor equipment this winter!
• Sign up and train for a race or walk with a family member or friend. Having a race to train for in early spring can help keep you motivated.

Suzanne
Source: http://www.diabetes.org

Cook Your Turkey Safely

Improperly prepared turkey gives harmful bacteria the opportunity to grow and cause foodborne illnesses.
Although there are several ways to prepare the turkey its internal temperature should reach 165˚ Fahrenheit. This should be determined with a food thermometer. Check the temperature in the innermost part of the thigh and wing and the thickest part of the breast. Different cooking methods as well as the weight of the turkey will impact how long it will take to prepare.

If you are planning on roasting your turkey this holiday check out this link for turkey safety basics: http://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/poultry-preparation/turkey-basics-safe-cooking/CT_Index and http://www.cdc.gov/features/turkeytime/