knowledge, nutrition, fitness and fun NOV/DEC 2016
Get charged! u MAINTAIN (OR LOSE)
NOT GAIN CHALLENGE
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Get Ready! The Challenge
starts on November 21st and goes through February 6th. Initial weigh-in will take place November 21st & 22nd; and final weigh-in occurs February 6th & 7th. We’ll be giving away prizes to the Champions – the team who has lost the most accumulative weight – as well as to the runner up team.
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‘TIS THE SEASON! We encourage our MacMillians to help those less fortunate this season. Every little bit makes a BIG difference! Here are a few ideas:
IN SEATTLE... • NorthwestHarvest.org • Hopelink.org • Seattle’s Union Gospel Mission (ugm.org) • Mary’s Place (MarysPlaceSeattle.org) • SeattleHumane.org
IN PORTLAND... • HandsOnPortland.org • Portland Animal Welfare (PawTeam.org) • OregonFoodBank.org • ReBuildingCenter.org • GiveGuide.org Love to shop? Remember, it’s a breeze to donate to your favorite charities through AmazonSmile when you shop online. And, many charities have “wish lists” on Amazon to make giving fun and easy.
Joy around the world! A few winter holidays take center stage in America, yet there’s so many more! Taking the time to get acquainted with a few celebrations from around the world can broaden our understanding of other religions and cultures... LAS POSADAS: This 9-day celebration takes place primarily in Mexico, Guatemala, and the Southwest U.S. The roots of this holiday are in Catholicism. During Las Posadas, a procession goes from house to house with candles inside paper lampshades, praying at each home. It culminates in a celebration of caroling, feasting and piñata-breaking! DIWALI: A holiday in India, Nepal, Sri Lanka, Myanmar and other nations, Diwali (or “festival of lights”) celebrates the attainment of Nirvana by the Indian sage Mahavira, and the Death Anniversary of the Hindu religious leader Swami Dayanud. Celebrations include lighting clay lamps (symbolizing good over evil) and sharing sweets with family and friends. EID-AL-ADHA: This Islamic holiday is celebrated worldwide to honor the prophet Abraham’s sacrifice of his first-born, Ishmael. Its date depends on the Islamic lunar calendar. To celebrate, families gather for prayer and to sacrifice their best domestic animal, symbolizing Abraham’s sacrifice, to share with friends, neighbors and the poor. KWANZAA: Celebrated from December 26th to January 1st in the US, Canada and in the Western African Diaspora, Kwanzaa honors the seven core principles: unity, self-determination, collective work and responsibility, cooperative economics, purpose, creativity and faith. It ends with a feast and the exchange of gifts. CHRISTMAS: On the 25th of December, this holiday celebrates the birth of Jesus Christ. It features Christmas trees with ornaments, nativity scenes, homes with lights strung cheerily about and gift-giving. HANNUKAH: Observed by those of Jewish faith, Hannukah starts on a different day each year, from late November to December. It lasts for eight days, and includes lighting candles placed in a Menorah (special candle holder) and exchanging presents. We’d love to hear about your special holiday traditions – email monika.katona@macmiller.com to be featured in our special holiday e-blast!
Don’t take a holiday from health... During the holidays, eating too much,
coupled with reduced exercise can turn the winter into a weight-gaining festivity. Well, you can still enjoy tasty meals and treats without going overboard by maintaining an effective level of activity. If you adhere to the simple approach below, you’ll be in
4. SLOW THE FORK DOWN. Eating slowly allows the “hungry-full” response from your brain to tell your body that you’re satiated – it takes the brain approximately 20 minutes to inform you that you’re full. So chew your food 30 to 40 times per mouthful.
5. BRUSH OFTEN. After every meal, brush, floss and use mouth wash. After this regimen, eating more food becomes less appealing. You’d be surprised the huge effect that not eating before bedtime has on your weight and overall health.
far better shape come springtime.
1. WALKING WORKS. When you have the option, walk. Or if you walk regularly, extend it by adding minutes to your effort. 20 min. of brisk walking can burn 100-150 calories.
6. DO VARIED WORKOUTS. When you fall into the familiar routine of doing the same workout, your body will adapt and your results will plateau. Mix up your cardio and work on ALL your muscle groups. For 20 to 30 minutes of cardio a day – walk, jog, bike, swim… any activity that keeps your heart rate at about 50 to 65% of your max heart rate.
2. START, OR DON’T STOP, TRAINING. If you’ll be eating more during the holidays, create a workout regimen and stick to it. If you train regularly, don’t put exercising on hold. Find time to get the workout in – cardio, weights, yoga… anything to get you going.
3. POUR ON THE WATER. Drinking the optimal
Don’t let the holidays be an excuse to eat whatever you want, whenever you want. Enjoying this time with family and friends inevitably means enjoying great meals. Just be smart about it, and stick to a healthy routine.
amount of water every day – ½ to 1 gallon a day – does wonders for your hunger and health. Drinking a large glass before a meal helps curb your appetite, and water keeps you hydrated and enhances your ability to burn fat.
Recipe Maple-Ginger Roasted Vegetables with Pecans IN GRE DIE N T S
DIREC T IO N S
1-1/2 cups pecans 4 medium carrots (3/4 lb), peeled & sliced 1/4" thick on the bias 2 large parsnips (1 lb), peeled & sliced 1/4" thick on the bias 1 medium head cauliflower (2-1/2 lbs), cut into 1" florets 1 small butternut squash (2 lbs) – peeled, seeded & diced (1") 1 lb brussels sprouts, halved 1/2 cup extra-virgin olive oil 1/4 tsp freshly grated nutmeg Kosher salt & freshly ground black pepper 2 tbsp minced fresh ginger 1/3 cup pure maple syrup
1. Preheat the oven to 425°. Spread the pecans in a pie plate and toast until fragrant, about 6 minutes. Let cool. 2. In a large bowl, toss the carrots, parsnips, cauliflower, squash and brussels sprouts with the olive oil and nutmeg and season generously with salt and black pepper. Spread the vegetables on 2 large rimmed baking sheets and roast for 30 minutes, until the vegetables begin to brown. Scatter the pecans and ginger over the vegetables and drizzle with the maple syrup; toss well. Continue to roast the vegetables for 25 minutes longer, until they are tender and golden. Scrape the vegetables into a bowl and serve hot or at room temperature. Tips: When roasting winter vegetables, be sure to chop them about the same size, so they cook at the same rate. And toss them at least once while they’re in the oven, so they brown evenly.
RECIPE SOURCE: FOODANDWINE.COM, CONTRIBUTED BY MELISSA RUBEL JACOBSEN
TO FIND OUT MORE ABOUT YOUR HEALTH AND WELLNESS, CONTACT MONIKA.KATONA@MACMILLER.COM.
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