5 minute read
Healthy Hints
HEALTHY HINTS A Healthier Thanksgiving
By Tina Uphoff, Grayhawk resident, Personal Trainer, Health Coach Yoga Teacher & Certified Yoga for Golfers Instructor
Thanksgiving is just around the corner. This is the beginning of a lot of holiday-related events that are very focused on food. It is possible to enjoy many of the foods you like, yet weave in some healthy options. Here are some simple tips for being healthier during this busy time of year.
Choose Foods & Eat Mindfully
• Have something healthy to eat prior to attending events • Bring a healthy food option to share at an event • Fill your plate with healthier food options first • Be strategic on how you are choosing the less healthy food options and keep to smaller portions • Avoid grazing • Be sure to hydrate with healthy beverages • Pack a healthy snack to have available if needed
Balance Your Plate for Success
Balancing your macronutrients will help you feel more satisfied longer. This will also help balance blood sugar spikes that can result in weight gain.
This is the guideline that I use for myself and my clients.
Focus on Family, Friends & Fun
• Keep your mindset on the social aspect of the holiday season • Bring new activities and games to add interest and fun to each event • Set a goal of talking to as many individuals at the event as possible, driving social connection
There are many healthy food options to consider for Thanksgiving. You can often find these by a simple Internet search. Another idea is to have a warm, healthy soup at the start of a Thanksgiving meal to help minimizing overeating. Below is one of my favorite soup recipes. I’m a vegetarian so I exclude the sausage and use the vegetable broth.
With a little planning, it is possible to be healthier over the Thanksgiving holiday. Not only will you feel better, you will have more energy to combat this busy time of year. And, the primary goal would be to enjoy this special holiday since it only comes once a year.
Feel free to contact me at: tina@tinahealthcoach.com or my cell (612.720.3596).
SIMPLE MINESTRONE SOUP MAKES 3-4 SERVINGS
INGREDIENTS
• 1 lb. mild Italian chicken sausage • 1 TB extra virgin olive oil • 1 onion, diced • 2 garlic cloves, minced • 4 cups vegetable or chicken broth • 1 (14-oz) can kidney beans, rinsed and drained • 1 (14-oz) can diced roasted tomatoes • 1 bunch kale, washed, de-stemmed and cut into thin ribbons (substitute with spinach) • 1 tsp dried thyme • Sea salt and pepper to taste
DIRECTIONS
1. In a large pot, sauté chicken sausage for 3-4 minutes, using a wooden spoon to break it into small pieces. Add olive oil, onion and garlic, and sauté for 5 minutes more, stirring occasionally. 2. Add broth and tomatoes, then cover and bring to a simmer, cooking for 20 minutes. Stir in kidney beans, kale, and dried thyme and simmer for 5 minutes more, then serve.
Important Contact Numbers
Grayhawk Onsite Office 480-563-9708 Capital Consultants Management Corp. 480-921-7500 Grayhawk Community Patrol 480-502-5078 Talon Guardhouse 480-502-7685 Raptor Guardhouse 480-502-5078 After Hours Answering Service 602-234-9288
UTILITIES
Southwest Gas
877-860-6020 City of Scottsdale Water 480-312-5650 City of Scottsdale Solid Waste 480-312-5600 APS 602-371-7171 Street Light Repair (SA/ ID prefix on pole) 602-371-7171
CITY OF SCOTTSDALE
Non-Emergency Police Department 480-312-5000 Fire Department Main Phone 480-312-8000 Police or Fire Emergency 911 Parks and Recreation 480-312-2771 Street Light Repair (SS prefix on pole) 480-312-5483
SCHOOLS
Grayhawk Elementary School 602-449-6600 Mountain Trail Middle School 602-449-4600 Pinnacle High School 602-449-4000 El Dorado Private School 480-502-6878
LIBRARIES
Appaloosa Arabian 480-312-7557 480-312-6250
Mustang
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