How much do you know about cooking at home with healthy ingredients? Take the quiz to find out: T F 1. n n To use less salt, you can season foods with more herbs anied soy god flavo 2. n n Applesauce works well in place of btter, marare, or shrg. 3. n n Wen a reipalls fohiou cweasf of ir woegr flur to make thce hthi 4. n n Mashed bananas, pureed dates, or applesauce shulver belae of suar. 5. n n You can replace sour cream or whole milk in a reipiowflain your smilkr even pegeabe. Hd yoo? Iu miseu culenfi fm lninoot hok hthy fods at hmiza ancave moo. Co at hmiealer indisoxle bured dater suar-repeaue are god substus to seolae of suar. In many ce small cgece ct hthiiot scicg tte. In fcu dn’t have to uscg st, oghfgreentalld foot reips Monthly Health Challenge ™ Cook at Home When Kansas resident Kelli Poles played college basketball, she felt unstoppable. She played hard. She trained with her team every day. She exercised in the gym. And her diet was always healthy. But when an injury sent her to the sidelines, Kelli felt defeated. She quit training. She ate a lot of burgers, fries, soda, and other junk food. Pretty soon, her diet was her toughest opponent. When she tipped the scale at more than 100 pounds overweight, Kelli decided it was time to make a change. With a little help, she learned to make healthier food at home. She skipped the drive-thru for more plant-based foods like fruits, vegetables, whole grains, nuts and seeds, and legumes. And she lost 123 pounds in a year. When you learn to eat better and choose the right foods, it can have a positive impact on your overall health. Take the month-long health challenge to Cook at Home with healthy ingredients. CHALLENGE Prepare meals with healthy ingredients Eat This, Not That to Live Longer People who have healthy habits—like making smart food choices—live 12 to 14 years longer than those who don’t.1 Taking a closer look at what you’re eating can be a good measure of your overall health. Anyone can cook at home more often and eat healthier. Here’s some food for thought the next time you whip up a recipe. Recipes that call for things like butter or shortening, heavy cream, whole milk, cups of sugar, added salt, or white flour aren’t all that healthy. Why? These things are higher in calories, fat, sodium, and sugar. And they can harm your health. It’s tough to eat healthy all the time if you get your meals from a package, fast food restaurant, or the nearest quickie mart. But it doesn’t have to be that way. When you know what to do, you can cook healthy meals at home. Requirements to complete this HEALTH CHALLENGE ™ 1. Reaok at Hm 2. Clan to repealeals at hm 3. Kecrur cmped hth cen in ce yoranizoquireoento Answ ers: 1. True. 2. True. 3. True. 4. False. 5. True. © Wellsource, Inc. All Rights Reserved. Take the November Health Challenge! Cook at Home: Prepare meals with healthy ingredients Ask the Wellness Doctor: This month Dr. Brittany Carter answers the question: How can I eat healthier during the holidays? Take the One-Mile-a-Day Holiday Challenge Walk, jog, or run one mile a day until New Year’s Walk, jog, or run one mile a day from Thanksgiving to New Year’s. Sound crazy? That’s the challenge a group of friends gave Oregon resident Jeremy Piezoldt. And it seemed simple enough for the computer engineer, city council member, and dad of three kids. Walk this way for better health Do you find time to exercise daily? Even walking for 15 to 30 minutes counts. At a brisk walking pace, an adult will burn about 70 to 100 calories per mile. You’ll burn even more if you jog or run. It’s a great way to strengthen your heart, lungs, and muscles and manage your weight. But only half of all adults in the U.S. get enough aerobic exercise. 5 How active are you every day? RECIPE Roast Poteh PeasBe like an astronaut. Eat sweet potatoes! They’re good any day—not just holidays. Give this recipe a try: 4 sweet potatoes, cut into chunks with skin 2 T olive oil 1/4 C tosd pcn, coarsely chopped Slpol) ad pepper to taste 1. Preheat oven to 350 degrees. 2. Toss the sweet potatoes with olive oil, salt and pepper, and place in a baking dish. 3. Roast for 10 minutes. Stihn rmvfrom oven. Turn the sweet potatoes so that they will brown evenly. 4. Return sweet potatoes to oven. Rat utiok tender, about another 10 minutes. 5. Remove sweet potatoes from oven. Toss with the pecans. Return to oven. Roast 7 to 10 minutes. 6. Remove sweet potatoes, and serve immediately. Serves 4. 220 calories per serving. References 1. BMJ Nutrition, Prevention & Health . From: https://tinyurl.com/y2bkqj7w 2. The Nutrition Source . From: https://tinyurl.com/y2hqc9g3 3. Mechanisms of Aging and Development https://tinyurl.com/y3qacvgj 4. New England Journal of Medicine , https://tinyurl.com/y2fopuvm 5. Statistics. From: https://tinyurl.com/y3xpzcrg The power of a daily-exercise routine Piezoldt laced up his running shoes and got started. One mile a day, every day, from Thanksgiving to New Year’s. On bad- weather days, he wore rain gear and warm clothes or walked on a treadmill, including weekends and vacations. He even refused to let a cold or crazy schedule get in the way. And he didn’t stop. Today’s he’s logged at least one mile a day for more than 1,000 days straight. He’s healthier and happier. He’s encouraged other people to move more and sit less along the way. And he doesn’t have any plans of stopping. Try it. Walk, jog, or run one mile a day until New Year’s. You may feel so much better that you’ll just keep going. And that’s good for your health. 5 surprising benefits of walking tinyurl.com/ ycqzxlvn Instead, dish up a small sample of everything. Avoid or limit alcohol and sugary drinks. Take time to chew your food. Enjoy the conversation around the table. You’ll eat fewer calories and avoid overeating. Follow the Playbook for Healthy Holiday Eating (continued from page 1) 12 ways to eat healthier during the holidays tinyurl.com/ycropdj3 Pl4 Hustle away after eating. After the meal is over, plan to take a walk and exercise to burn off a few of those extra calories. You might even organize a friendly game of football. Tackle the holiday meal like this, and you’ll feel better, be healthier, and start the New Year on the right foot.