Holidays - UP 4 Health

www.up4health.org
Healthy
Holidays
C O N T E N T S
Healthy Living in the U.P. Calendar....2
Entertaining Healthy....6
Traditional Winter Foods....13
Food Through the Holidays....3
Season Eating....3
Holidays with a Big Meal....4
Holiday Parties....5
Holiday Recipes....7
Managing Holiday Stress....15
Healthy Eating Contract....12
Healthy Living
in the U.P. Calendar
www.up4health.org
*Photo courtesy of Marquette DDA
EVENTS
Walk for Warmth in Sault Ste. Marie
Saturday, Dec. 5, 2015 10am - Noon
Avery Center- Downtown Sault Ste. Marie.
510 Ashmun St., Sault Ste. Marie, MI 49783
Registration 10am, Walk 10:30am Avery Center- Downtown Sault Ste. Marie
Following the event, participants can enjoy a free chili lunch! Door prize drawings donated by local businesses.
For more information call 906-632-3363.
Winter Snow Fun Holiday Parade & Annual Tree Lighting
Ceremony
Dec. 3, 2015 6pm
Celebrate the magic of the holiday season at the fifth annual ‘Winter Snow Fun’ Holiday Parade is in Marquette’s
Downtown District. Bundle up with friends and family as illuminated floats, tinsel-strewn trucks and colorful
carolers transform Third Street into a magical scene from the North Pole. The parade will begin at the corner of
North Third Street and Fair Avenue and end at the Marquette Commons.
For more information visit https://downtownmarquette.org/event/winter-snow-fun-holiday-parade-tree-lighting/
or call 906-228-9475
Saint Ignace Holiday Open House
Dec. 4, 2015 6pm
It’s a festive start to the holiday season, with holiday music, lighting of the Christmas tree, activities and more.
Be sure to make time for a visit with Santa as he arrives in Santa Land!
Music starts at 4:30pm, Santa arrives at 6:00pm, and tree lighting follows Santa’s arrival.
For more information visit
http://www.saintignace.org/wp-content/uploads/2015-Christmas-events-flyer-11.20.15.pdf
Annual Tahquamenon Country Sled Dog Race
Jan 9, 2016
Have you been waiting to see a sled dog race? Here's your chance! The Tahquamenon Country Sled Dog Race is
a combination of pro and sport classes with professional 12-dog and 8-dog teams running 60 and 40 miles
respectively, and with sports classes of 2- to 6-dog teams running from four to 30 miles. Race will begin and
end at the park's campground area. There's plenty to do and see during this event, so make your plans today!
For more information visit http://www.tcsdr.org
Paradise Winter Carnival
Jan 29 - 31, 2016
Embrace the snow and join us in a wide variety of winter activities: Pancake and Sausage Breakfast, Winter
Swap Meet, Snow Sculpture Contest Snowshoe Softball, Guided Snowshoe Hikes, Sled Dog Rides, Lantern
Cross-Country Ski Trails.
For more information call 906-492-3266 or email [email protected]
Website: http://paradisemichigan.org/calendar.html
*Photo courtesy Sault CVB
2.
Food
Through the Holidays
Season
Eating
for people with Diabetes
During this holiday season make a promise to put yourself at the top of your
list. As hard as you've worked to stay on course with managing your diabetes
throughout the year, the holiday season has the potential to throw you off.
Travel, parties, big meals, snack foods at the office and drinking all create a
challenging environment for eating healthy. Add to that the days of travel
with little scheduled exercise, and it becomes a real effort to stay on track.
Here is our promise to you: If you follow these strategies, you can maintain
your blood sugar levels and enjoy the parties and gatherings along with
everyone else. But, just like everything else with diabetes, you have to
take a few extra steps.
The last page of this resource is a Healthy Eating Contract. Take a moment
to put your commitment in writing and place it in a spot where you will see
it every day. If you need help with your diabetes management this holiday
season, such as adjusting insulin with carbohydrate intake, talk with your
diabetes educator.
Local Diabetes Resources
Sault Ste. Marie Tribal Community Health Center
906-632-5200
Munising Memorial Hospital & Health Services
906-387-4110
UP Health System Marquette, a Duke LifePoint Hospital
906-228-9440
Helen Newberry Joy Hospital & Healthcare Center
906-293-9200 or 800-743-3093
Schoolcraft Memorial Hospital
906-341-3200 or 800-460-8724
Mackinac Straits Health System
906-643-0441
3.
Holidays with a
BIG MEAL
Eat breakfast or snacks earlier in the
day and avoid the idea of saving carbs
for the big feast later on. If you skip
meals, it may be harder to manage
your blood sugar.
Limit the number of servings of starchy
foods on your plate. It might be
tempting to have some mashed
potatoes, sweet potato casserole and
rolls, however, try to choose just one of
these items. Or just take a few
spoonfuls or bites of each.
Choose fruits and vegetables served
raw, grilled or steamed. Avoid vegetables
in creams, gravies and butter.
Stick to calorie-free drinks such as
water, tea, seltzer, or diet sodas instead
of punch or mixed drinks.
Enjoy your favorite holiday treats, but
take small portions, eat slowly, and
savor the taste and texture.
If you choose to drink alcohol, limit the
amount and have it with food. Talk with
your healthcare team about whether
alcohol is safe for you. Women should
drink no more than one alcoholic
beverage a day and men should drink
no more than two.
After your meal, take a walk with family
and friends. Exercise will also get you
moving, keep you focused on your goals,
and give you a welcome break from
being surrounded by treats. Exercise is
also a great way to lower blood sugar
levels.
A drink is:
12 fluid ounces (fl oz) of beer
5 fl oz of wine
1½ fl oz of 80-proof distilled spirits
1 fl oz of 100-proof distilled spirits
If you overindulge, don’t beat yourself
up. If you eat more carbs or food
than you planned for, don’t think you
have failed, just make a plan to get back
on track.
4.
Eating Smart at
Holiday Parties
and New Year’s Eve
Eat a small, balanced meal or snack before you leave home. If you
arrive to the party hungry, you’ll be more likely to overindulge
(another great reason to NOT skip breakfast and lunch).
Study ALL of the food options, and think about what you are going to
have before you put anything on your plate. Decide which foods are
worth eating and which can be ignored, and then stick to that
decision.
If you taste something that you don’t enjoy, leave it on your
plate—don’t finish it!
Choose vegetables first. Broccoli, baby carrots, cauliflower and
tomatoes are good choices that are usually on the appetizer table.
Take only a small spoonful of dip or skip it entirely.
Eat chips and crackers in moderation, and definitely avoid eating
them straight from the bag. Put some on a small plate and don’t load
them down with creamy mayo-based dips.
Try not to hang out near the food to avoid grazing. Find a comfortable
spot across the room and focus on socializing instead of eating.
Remember to regularly check your blood sugar throughout the
holidays and adding a few extra checks on a party day may help
guide your choices.
Sip a large glass of water or mineral water. This will keep you
hydrated and provide you with a better option than alcohol.
Take a walk or attend your usual exercise session the day of a party.
Make it a priority rather than saying there isn’t time. It is probably
more important than the party!
Are you hosting a dinner?
Make sure the menu includes healthy food choices such as fruits,
vegetables and lean meats.
Baking, broiling and barbequing are good methods for cooking meats
such as turkey. Avoid frying or adding extra fat during cooking.
When you’re cooking, avoid sampling the foods more than
necessary. These calories add up and can affect your blood sugar.
If you’re the host of the dinner, clear the table and put unused food away
to help guests avoid grazing.
Are you a guest at a family
member’s or friend’s house?
Offer to bring along a healthy dish that you know will enjoy and can
substitute for a not so healthy option.
5.
Entertaining
Healthy
Local resources for healthy grocery shopping and staying healthy
www.up4health.org
Farmers Markets
Menominee Historic Downtown Farmers Market
Saturdays; December through May; 8am - Noon
905 10th St, Menominee, MI 49858
(In the Community Action Agency/Menominee Senior Center)
For more information, visit www.menomineefarmersmarket.com
Sault Ste. Marie Winter Farmers' Market
Saturdays; Dec 5, 12, and 19, 2015 from 9:30am – 12:30pm
Bayliss Public Library
541 Library Drive., Sault, Ste. Marie, MI 49783
For more information, contact Bayliss Public Library at 906-632-9331.
Possible items available: Fresh baked goods, honey, jam, maple syrup, eggs, vegetables, artwork, cards, skin products, jewelry and other
hand-crafted items, along with cookbooks and gardening books from the Friends of Bayliss Library.
Staying Healthy
Traditional Medicine Clinic - Sault Ste. Marie
December 2, 2015, 8 am- 5 pm
Sault Tribal Health Center, 2864 Ashmun Street, Sault Ste. Marie, MI 49783
Keith Smith will be holding Traditional Medicine Clinic hours.
For appointments, call 906-632-5268 or 877-256-0009.
For more information visit http://www.saulttribe.com/about-us/events-calendar
Traditional Medicine Clinic - Hessel
December 15, 2015, 8 am - 5 pm Hessel Tribal Center
Keith Smith will be holding Traditional Medicine Clinic
For appointments, call 906-484-2727.
For more information visit http://www.saulttribe.com/about-us/events-calendar
Get Out, Get Active
If you work close to work, choose to walk instead of driving
Take a break at lunch and get some free fresh air and go for leisurely walk.
Take a stroll along one of the many walking trails available in your area such as:
• The Kinross Township Trails located in Kincheloe, MI
• Sault Seal Recreation Area Lynn Trails
• Rotary Park at Riverside Drive
• Soo Multi Purpose Trail at Cascade Crossing to downtown.
• Soo Locks Park at 312 West Portage Ave
For more information contact Sault Ste. Marie Parks and recreation at
-906-632-5782 or visit your local visitors bureau.
Visit your local mall for some indoor walking.
*Photo courtesy Sault CVB
6.
Holiday
Recipes
SPINACH-ROASTED RED PEPPER DIP
SERVING SIZE: 1 TABLESPOON, SERVINGS PER RECIPE: 36
½ cup shredded part skim mozzarella cheese
½ cup plain low-fat or fat-free yogurt
½ cup light mayonnaise dressing or salad dressing
¼ cup grated Parmesan cheese
1 tablespoon all-purpose flour
1 teaspoon Dijon-style mustard
1 cup loosely packed fresh spinach leaves, coarsely chopped
¾ cup bottled roasted red sweet peppers, drained and chopped
1. Preheat oven to 350°F. In a large bowl, stir together mozzarella cheese, yogurt,
mayonnaise dressing, 2 tablespoons of the Parmesan cheese, the flour, and the Dijon
mustard.
2. Stir in the spinach, roasted red peppers, and 2 tablespoons of the green onions. Spread
the cheese vegetable mixture evenly into a 1-quart ovenproof shallow dish or a 9-inch pie
plate. Sprinkle with the remaining 2 tablespoons grated Parmesan cheese.
3. Bake the dip, uncovered, for 15 to 20 minutes or until the edges are bubbly and the
mixture is heated through. Sprinkle with the remaining 2 tablespoons green onions. Serve
with red and/or yellow sweet pepper strips. Makes 2¼ cups.
¼ cup thinly sliced green onions
NUTRITION FACTS PER SERVING: Calories: 21, Total Fat: 2 g (0 g sat. fat),
Cholesterol: 3 mg, Sodium: 47 mg, Carbohydrates: 1 g, Fiber: 0 g, Protein: 1 g.
3 red and/or yellow sweet peppers, seeded and cut into strips,
or desired dippers
Used with permission from Diabetic Living® magazine. ©2007 Meredith Corporation. All
rights reserved. For more diabetes-friendly recipes, visit www.diabeticlivingonline.com.
7.
TRADITIONAL HERBED ROAST TURKEY
SERVING SIZE: 4 OUNCES, SERVINGS PER RECIPE: 24
1 12-14 pound turkey
1 tablespoon snipped fresh rosemary or 1 teaspoon dried
rosemary, crushed
1 tablespoon snipped fresh thyme or 1 teaspoon dried
thyme, crushed
1 tablespoon snipped fresh sage or 1 teaspoon dried
sage, crushed
1 teaspoon kosher salt or
½ teaspoon regular salt
½ teaspoon ground black pepper
NUTRITION FACTS PER SERVING: Calories: 229, Protein: 38 gm,
Total Fat: 7 gm (Saturated Fat: 2 gm), Cholesterol: 137 mg,
Sodium: 155 mg
DIABETIC EXCHANGES: Very Lean Meat(d.e): 5, Fat(d.e): 1
Used with permission from Diabetic Living® magazine. ©2007
Meredith Corporation. All rights reserved. For more diabetes friendly
recipes, visit www.diabeticlivingonline.com.
1. Preheat oven to 425°F. Remove neck and giblets from turkey, reserving neck bone. Rinse the
inside of the turkey; pat dry with paper towels. In a small bowl, stir together snipped or dried
rosemary, thyme, snipped or dried sage, salt, and pepper. Season inside of body cavity with half of the
herb mixture. Pull neck skin to the back; fasten with a skewer. Tuck the ends of the drumsticks under
the band of skin across the tail. If there is no band of skin, tie the drumsticks securely to the tail with
100 percent cotton kitchen string. Twist wing tips under the back.
2. Place turkey, breast side up, on a rack in a shallow roasting pan. Arrange onions, carrots, celery,
and neck bone around turkey in roasting pan. Pour the water into the pan. Brush turkey with oil.
Sprinkle turkey with remaining herb mixture. Insert an oven-going meat thermometer into the center
of an inside thigh muscle; the thermometer should not touch bone. Cover turkey loosely with foil.
3. Roast for 30 minutes. Reduce oven temperature to 325°F. Roast for 2½ to 3 hours more or until
the thermometer registers 180°F. About 45 minutes before end of roasting, remove foil and cut band
of skin or string between drumsticks so thighs cook evenly. When turkey is done, the juices should
run clear and the drumsticks should move easily in their sockets.
4. Remove turkey from oven. Transfer to a serving platter (reserve mixture in pan for gravy). Cover; let
stand for 15 to 20 minutes before carving. If desired, garnish platter with rosemary sprigs, sage
leaves, pomegranate wedges, tiny apples or pears, and/or kumquats. Makes 24 (about 4-ounce)
servings.
8.
CRISPY POTATO LATKES
SERVINGS PER RECIPE: 12 LATKES, CARB GRAMS PER SERVING: 15
1½ pounds russet potatoes (about 2), shredded
1 medium white onion, shredded
2 medium shallots, minced (about ¼ cup)
1 teaspoon salt
1 large egg, lightly beaten
2 pieces whole-wheat matzo, (6-by-6-inch), broken into pieces
½ teaspoon white pepper
3 tablespoons peanut oil, or extra-virgin olive oil, divided
NUTRITION FACTS PER SERVING: Calories: 100, Fat:
4 g (1 g sat, 2 g mono), Cholesterol: 18 mg, Carbohydrates:
15 g, Added Sugars: 0 g, Protein: 2 g, Fiber: 2 g, Sodium:
204 mg, Potassium: 278 mg.
DIABETIC EXCHANGES: 1 starch, 1 fat
1. Toss shredded potato, onion, shallots and salt in a medium bowl. Transfer to a sieve set over a large
bowl; let drain for about 15 minutes. Squeeze the potato mixture, a handful at a time, over the bowl
to release excess moisture (don’t oversqueeze—some moisture should remain). Transfer the
squeezed potato mixture to another large bowl. Carefully pour off the liquid, leaving a pasty white
sediment—potato starch—in the bottom of the bowl. Add the starch to the potato mixture. Stir in
egg.
2. Put matzo pieces in a sealable plastic bag and crush with a rolling pin into coarse crumbs. Sprinkle
the crumbs and pepper over the potato mixture and toss to combine. Cover and refrigerate until the
matzo is softened, 20 to 30 minutes.
3. Preheat oven to 425°F. Coat a baking sheet with cooking spray.
4. Heat 1 tablespoon oil in a large skillet over medium-high heat. Stir the potato mixture. Cook 4
latkes per batch: place ¼ cup potato mixture in a little of the oil and press with the back of a spatula
to flatten into a 3½-inch cake. Cook until crispy and golden, 1½ to 3 minutes per side. Transfer the
latkes to the prepared baking sheet. Continue with 2 more batches, using 1 tablespoon oil per batch
and reducing the heat as needed to prevent scorching. Transfer the baking sheet to the oven and bake
until heated through, about 10 minutes.
Used with permission. ©2005 Eating Well, Inc. All rights
reserved.For more healthy recipe ideas, visit www.eatingwell.com.
9.
PUMPKIN-MAPLE PIE
SERVINGS PER RECIPE: 8, CARB GRAMS PER SERVING: 32
1 recipe Lower-Fat Oil Pastry (see below)
1 15-ounce can pumpkin
½ cup maple-flavored syrup
1 tablespoon all-purpose flour
2 packets heat-stable sugar substitute
1½ teaspoons pumpkin pie spice
LOWER-FAT OIL PASTRY:
1¼ cups all-purpose flour
¼ teaspoon salt
1. Prepare Lower-Fat Oil Pastry. On a lightly floured surface flatten pastry. Roll into a
12-inch circle. Wrap pastry circle around the rolling pin; unroll into a 9-inch pie plate.
Ease pastry into pan, being careful not to stretch pastry. Trim to ½ inch beyond edge of
pie plate. Fold under extra pastry. Crimp the edge as desired. Do not prick pastry.
2. For the filling, in a medium bowl combine the pumpkin, maple-flavored syrup, flour,
sugar substitute, and pumpkin pie spice; add egg product. Beat lightly with a rotary
beater or fork until just combined. Gradually stir in evaporated milk and vanilla; mix well.
3. Place pastry-lined pie plate on oven rack. Carefully pour filling into pastry shell. To
prevent overbrowning, cover edge of pie with foil. Bake in a 375°F oven for 25 minutes.
Remove the foil. Bake 20 to 25 minutes more or until a knife inserted near the center
comes out clean. Cool on a wire rack. Cover and refrigerate within 2 hours. If desired, top
with dessert topping and sprinkle with ground cinnamon.
¼ cup fat-free milk
NUTRITION FACTS PER SERVING: Calories: 216, Protein: 8 gm, Carbohydrate: 32 gm,
Total Fat: 6 gm (Saturated Fat: 1 gm), Cholesterol: 1 mg, Dietary Fiber: 2 gm
3 tablespoons cooking oil
DIABETIC EXCHANGES: Milk(d.e): 1, Starch(d.e): 2, Fat(d.e): 1
In a medium bowl stir together flour and salt. Combine milk and
oil; add all at once to flour mixture. Stir with a fork until dough
forms. If necessary, add 1 to 2 teaspoons additional milk. Shape
the dough into a ball.
Used with permission from Diabetic Living® magazine. ©2009 Meredith Corporation. All
rights reserved. For more diabetes friendly recipes, visit www.diabeticlivingonline.com.
10.
GINGERBREAD COOKIES
SERVINGS PER RECIPES: 36 (3-INCH) COOKIES, CARB GRAMS PER SERVING: 12
¼ cup butter, softened
¼ cup 50% to 70% vegetable oil spread
½ cup packed brown sugar*
2 teaspoons ground ginger
1 teaspoon baking soda
1 teaspoon ground cinnamon
¼ teaspoon salt
¼ teaspoon ground cloves
1. In a large bowl, combine butter and vegetable oil spread; beat with an electric mixer on
medium to high speed for 30 seconds. Add brown sugar, ginger, baking soda, cinnamon,
salt, and cloves. Beat until well mixed, scraping side of bowl occasionally. Beat in
molasses and egg. (Mixture will look curdled.) Add all-purpose flour and whole wheat flour,
beating just until combined. Divide dough in half. Cover and chill the dough for 2 to 3
hours or until easy to handle.
2. Preheat oven to 375°F. Lightly grease cookie sheets or line with parchment paper; set
aside. On a lightly floured surface, roll dough, half at a time, to 1/8-inch thickness. Using
a 2- to 3-inch gingerbread person cookie cutter, cut out shapes; reroll scraps as
necessary. Place cutouts 1 inch apart on prepared cookie sheets.
¼ cup full-flavor molasses
3. Bake for 4 to 6 minutes or until edges are firm and centers are set. Cool on cookie
sheets on wire racks for 1 minute. Transfer to wire racks; cool.
¼ cup refrigerated or frozen egg product, thawed, or 1 egg
* Test Kitchen Tip: We do not recommend using brown sugar substitutes for this recipe
2 cups all-purpose flour
NUTRITION FACTS PER SERVING: Calories: 73, Protein: 1 gm, Carbohydrate: 12 gm,
Total Fat: 2 gm (Saturated Fat: 1 gm), Cholesterol; 3 mg, Sodium: 73 mg
¾ cup white whole wheat flour or whole wheat flour
DIABETIC EXCHANGES: Other Carb(d.e): 1
Used with permission from Diabetic Living® magazine. ©2008 Meredith Corporation. All
rights reserved.
11.
H E A LT H Y
H O L I D AY E A T I N G C O N T R A C T
CO N T RAC T
I know that it is possible to enjoy the wonderful food of this
holiday season and keep my blood sugar stable.
Today, I make a promise to myself to make healthy food choices
during this holiday season. I will balance my food intake. I will limit
the sweets and desserts I eat. I will avoid grazing between meals. If I
drink, I will do so in moderation. I will maintain my activity level. And
I will check my blood sugar throughout the day, everyday, to make
sure that I am within my target ranges.
I promise to enjoy this special time of the year and give thanks for
my health, happiness, and the love of my friends and family.
S I G N AT U R E
D AT E
Sign and date this contract and place it on your refrigerator, or
take it with you wherever you go this holiday season.
12.
Traditional
Winter Foods
inter is a time for telling stories… brother and sister Charlene
and Paul Smith tell entertaining stories about their family: Their
grandmother Delia was an amazing cook and “could make a feast out
of nothing!” But their grandfather liked to tease and would never compliment her
on her great meals, instead he would say, “I bought you a good stove.”
Winter is a time for a time of quietude in the farm and garden… but fruit and vegetables that are
“good-keepers” remain in use with the help of the root cellar or canning or freezing or drying. Houston
Wheelock remembers: So there were a lot of things we did to keep things fresh in the wintertime… we
had a root house. You could put cabbage in there, leave the root on and… when it was time to eat that,
it would be like cutting it out of the garden like it was summer time. Almost anybody, everybody, had a
root house like that.
Winter is a time for hunting… When the snow falls, it’s a good time for tracking deer and setting traps for
beaver, muskrat, and the like. Ice fishing shanties are raised to catch whitefish, walleye, trout, and pike
in comfort. Ray Bressette used to go hunting every year. He says: “We used to go up on the reservation
and hunt deer. We’d make indian soups and roasts and steaks and ribs; we’d barbeque the ribs… you
know, we’d do everything you could with a deer.” And Francis Webster used to go hunting with his uncle
and dad, savoring the most the tenderloin, “like steak, it was nice and tender.”
Roasted Root Vegetables
Any sort of root vegetable you have on hand may be roasted in this method, just be sure they are all cut the same size.
1 pound yellow or red potatoes scrubbed, diced large
½ pound rutabaga, peeled and diced large
½ pound turnips, peeled and diced large
½ pound carrots, scrubbed, diced large
2 tablespoons fresh rosemary or 1 tablespoon dried
2 cloves garlic, minced
2 tablespoons extra virgin olive oil
Salt and pepper, to taste
Mix together all ingredients, aside from the garlic, together in a large casserole dish or
baking pan. Roast in a 400˚ F oven for 30 minutes, stirring at least once. Add garlic, turn pan
around in oven, and continue roasting for about another 30 minutes, or until rosemary has
crisped up and veggies have begun to turn slightly brown (not burned!)
13.
Traditional
Winter Foods
Roasted Root Vegetable Soup
1 pound carrots, baby carrots, or peeled and cut large
2 medium sized potatoes, turnips, parsnips or rutabagas cut into large chunks
1 small onion, diced
2 cloves garlic
1 tablespoon of mixed thyme, rosemary, and sage
1 tablespoon olive oil
4 cups chicken stock, low sodium
Chile powder, optional
Salt and pepper, to taste
Preheat oven to 425˚ F. In a large baking pan, toss carrots, potatoes, onions, and spices with olive oil.
Roast in hot oven for 20-25 minutes, turning at least once, until vegetables are soft and caramelized
(browned). Remove from oven and place in a large soup pot. Add stock and bring mixture to a simmer.
Let cook for a few minutes before blending with an immersion blender- be very careful during the
blending process as the hot steam can cause the soup to bubble up and burn exposed skin. Blend until
smooth and taste, adding enough water to thin to desired consistency. Adjust seasonings. Serve in a
mug with a sprinkle of chile powder on top and enjoy!
Winter Teas
There is a long history in the Great Lakes region of people gathering wild leaves, flowers, roots, stems,
barks and buds for nourishing and medicinal teas. In the wintertime, sumac berries, rosehips,
wintergreen leaves, white cedar leaves, and chokecherry twigs are some of the wild edibles harvested
and used for tea.
Balsam Fir Tea
The fresh leaves (or needles) of many pine trees are used to make a winter tea that is high in vitamin C.
Balsam fir, a northern pine variety has been called “Sweet Pine” and makes a delicious, refreshing tea.
Using the tips of fresh balsam fir, roughly chop the leaves. And boil 1 teaspoon per cup of tea in clean
water for about 5 minutes. Strain and enjoy.
14.
Regular exercise helps reduce depression & stress by:
Managing
Holiday
• Releasing feel-good brain chemicals (endorphins)
• Reducing immune-system chemicals that can
worsen depression
• Increasing body temperature which may have
calming effects
• Improving your mood, sleep, and self-esteem
Regular exercise works as well as medication.
A brisk walk can deliver several hours of relief
- similar to taking an aspirin for a headache.
A 10-minute walk may be just as
good as a 45-minute workout to
relieve anxiety and depression!
Find time to walk 3X each day
for only 10 minutes
Regular exercise can have up to a
35%
50%
Lower risk of Coronary
Heart Disease & Stroke
Type 2 Diabetes
Fitness Tips: Stay Healthy, Manage Stress
• Jog, walk, bike, or dance 3-5x per week
for 30 minutes
• Set small, daily goals and aim for
daily consistency
• Find forms of exercise that are fun or
enjoyable - ie: classes or group activities
• Recruit an “exercise buddy”
• Distract yourself with an iPod
15.