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president’s note
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CALENDAR
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Though some people dread having to see their family around the winter holidays and don't enjoy Christmas shopping and the colder weather, others feel more depressed after the holidays are over, since they have to go back to the same routine, among other haunting realities. This is known as post-holiday sadness. This can start after Christmas or similar holidays and/or after New Year's Day, depending on when a person celebrates. Maybe a different person overspends and purchases gifts for everyone and is now in debt. Another person might try to lose 10 pounds after Christmas but just can't get motivated. Yet another might return to another state, away from family members. These all can happen and don't feel very uplifting, which can lead to sadness in some people.
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GREEN SMOOTHIE PANCAKES SERVING SIZE: 7 PANCAKES 1 cup protein powder ½ cup brown rice flour 2 teaspoons baking powder 2 cups spinach 1 banana 1 egg 1 cup milk
>Place all ingredients in a blender and blend until smooth. >Pour ¼ cup of batter on a greased pan with a low-medium flame. >Let pancake cook for 3-4 minutes and flip, cooking another 2-3 minutes. >Repeat until out of batter >Top with fruits such as berries and bananas!
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CHICKEN NOODLE SOUP SERVING SIZE: 7 PANCAKES 4 ½ cups low sodium chicken broth 1 cup onion, chopped 1 cup carrot, chopped 1 cup celery, chopped 1 teaspoon dried basil 1 teaspoon dried oregano ¼ teaspoon black pepper 1 bay leaf 1 ½ cup whole wheat noodles 2 cups cooked breast chicken, chopped
>Combine 4 ½ cups chicken broth, 1 cup onion, carrot, and celery, 1 tsp dried basil and oregano, ¼ tsp black pepper and bay leaf. Bring to a boil. >Cover and simmer for 5 minutes >Add whole wheat noodles. Cover and simmer for 8 minutes. Discard bay leaf. >Add 2 cups chopped cooked chicken breast.
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HOLIDAY WEIGHT According to 2016 studies, United States participants in a study weighed themselves over the course of a year--bringing into conclusion that the time American citizens gain the most weight is during the Christmas to New Year season. Specifically, the season from Thanksgiving till a bit after New Years was recorded as the most major time for weight gain, with American participants gaining an average of 1.1 pounds in the immediate ten days after Christmas.
As a potential or long-time victim of holiday weight gain, how can you save yourself from the effects of holiday weight gain? Here are some tips to keeping fit or lessening the effects:
1. BE PICKY Look over your options and scan for foods you think are better choices. Of course, as we can’t escape from certain foods that we know aren’t as good for us, prioritize what you want the most. If you know you won’t have room for the cheesecake and the ice cream, only take the one you know you want more. 12
GAIN IS REAL 2. EFFECTIVE PORTIONING Rather than loading up your plate at the beginning, take small portions of each item first. By this, it’s easier to stop when you’re full rather than when you’re full but still have lots of food left on your plate. You can even try using a smaller plate to trick yourself into eating less.
3. AVOID ONE CALORIC MEAL By not eating anything all day to save the calories for one meal, you’re only fooled into eating obsessive amounts of calories at the end of the day because your body has been starving. Moreover, your body is forced to spontaneously work hard to digest by the sudden amount of large portions of food.
4. DON’T SKIP EXERCISE Even jumping rope for 15 minutes burns 190 calories. Although you may not have time for a more vigorous workout, getting exercise in daily is what matters. Exercise in the morning rather than later in the day has even been proven to keep athletes happier and more awake and active.
The holidays are a cause for celebration and they are a cause for feasts, but that doesn’t mean that they’re a cause to unreasonably gain weight. By self-control and simple techniques in your daily routine, you can easily maintain a healthy weight. 13
BANANA PANCAKES 1 medium ripe banana, 2 large eggs >Peel the banana and break it up into several big chunks in a bowl. Use a dinner fork to thoroughly mash the banana until the banana has a pudding-like consistency. >Whisk the eggs together until the yolks and whites are completely combined. Pour the eggs over the banana and stir until the eggs are completely combined. >Melt a little butter or warm a little vegetable oil in the pan to prevent sticking. >Drop roughly 2 tablespoons of batter onto the hot griddle. >Cook the pancakes until the bottoms look browned and golden when you lift a corner. Then, flip the pancakes.
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PASTA SALAD >Boil pasta in salted water ac16 ounce package spiral pasta cording to package directions. 2 cups Italian dressing Drain and rinse pasta in cold wa8 ounces hard salami or ter to stop the cooking process. ham 8 ounces colby jack cheese >In a large bowl, combine the 2 cups cherry tomatoes 2 cups chopped cucumber cooked pasta, salami, cheese, tomatoes, and cucumber. Pour the dressing over top and toss to fully coat the pasta salad. Cover and refrigerate at least 4 hours before serving.
TACOS >COOK BEEF IN 10-INCH SKILLET OVER MEDIUM HEAT 8 TO 10 MINUTES, STIRRING OCCASIONALLY, UNTIL BROWN; DRAIN
1 POUND GROUND BEEF 1 CUP SALSA 10 TACO SHELLS 1/2 SHREDDED LETTUCE 1 TOMATO, CHOPPED 1 CUP SHREDDED CHEDDAR CHEESE SOUR CREAM (OPTIONAL)
>STIR SALSA INTO BEEF. HEAT TO BOILING, STIRRING CONSTANTLY;REDUCE HEAT TO MEDIUM-LOW. COOK 5 MINUTES, STIRRING OCCASIONALLY. POUR BEEF MIXTURE INTO LARGE SERVING BOWL. >HEAT TACO SHELLS. SERVE TACO SHELLS WITH BEEF MIXTURE, LETTUCE, TOMATO, AND CHEESE. 15
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JENNIFER LA SECRETARY
NANCY DUONG TIFFANY LE
TREASURER
PUBLICIST
JOSHUA LE HISTORIAN MELISSA NGO ACTIVITIES COORDINATOR
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COMING SOON
OA HEALTH GUARDIANS OF AMERICA
@oahealthguardiansofamerica
oahealthguardiansofamerica@gmail.com 20