Official Newsletter of the President's Challenge

DECEMBER 2013 - GET NUTRITIOUS!

10 Things You Didn't Know About Ginger

https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcQVv_hqd6SoeZiqx66GJCuDXJx6r4EdgMvpYE0983ux_ZbfKPGprw This time of year, many people are indulging in gingerbread cookies, building gingerbread houses and cooking with ginger in many of their holiday recipes. What you might not know about the delicious spice may surprise you! There are actually many health benefits to this delicious ingredient. Find out what they are, below:

  1. Health Treatment: Ginger is often used to soothe coughs, heart palpitations, asthma, and more!
  2. Anti-Inflammatory: Ginger can be used as an anti-inflammatory and may help to relieve swelling and related pain.
  3. Nausea Relief: Like peppermint (another holiday favorite), ginger can offer nausea relief! Add raw ginger to your hot tea or add it to your cooking for a natural remedy.
  4. Nutrient Absorption: Ginger helps your body to absorb essential nutrients in the body by stimulating stomach and pancreatic enzyme secretion.
  5. Increased Circulation: Ginger can help your body recover from injuries such as frostbite by improving circulation in your body. Ginger contains a healthy amount of magnesium, zinc and chromium which help improve blood flow.
  6. Gas Relief: Ginger may help ease gas pains by clearing out the digestive system.
  7. Breath Freshener: Ginger can help freshen your breath and neutralize bad tastes.
  8. Cancer Prevention: According to Discovery Fit & Health, it has been discovered that ginger can kill cancerous cells. To learn more, visit: http://bit.ly/1cF91oF
  9. Immune System Stimulant: In the winter, ginger can help warm up your body and contribute to healthy sweating. Sweating helps to cleanse your body of toxins and has been found to help ward off infections.
  10. Appetite Booster: Have a poor appetite? Ginger's remedial properties and delicious smell can help stimulate hunger.

If you're looking to add ginger to your diet, please consult your doctor first.

Surviving the Holiday Season
By Carey Shore, MSc
Cooper Institute - Today I Will [www.todayiwill.com]
Today I Will

Are you stressed about over indulging this upcoming holiday season? It comes as no surprise that the average person will gain 4-6 pounds between Thanksgiving and New Year's, then spends the next several weeks trying to lose the extra weight. We have talked about this before but it doesn't hurt to be reminded since it is that time of year again so here are tips to help you avoid sabotaging your healthy habits this holiday season.

Avoid Self-Defeating Goals: Vowing to avoid your favorite foods or promising to lose weight over this season is often counterproductive. Instead, work on maintaining your body weight and allow yourself to enjoy foods in moderation. If you overeat one night, don't punish yourself-you haven't blown it. Just eat a little less the next day and exercise a bit more. It's a balancing act.

Plan Ahead: Deprivation leads to overeating. Plan ahead and avoid going to a party starving. Have a small snack and eat every 3-4 hours throughout the day to minimize overindulging. When your appetite is satiated you will be able to make thoughtful food choices.
Some experts estimate that the average person consumes 3,000 calories in a Thanksgiving meal. When filling your plate, here are some tips to lighten up:

  • Go for white meat over dark. It has fewer calories.
  • Watch your sides. Cheese, dressings, sour cream, gravy and butter add calories quickly.
  • Opt for steamed, grilled, baked/roasted over fried foods.
  • Fresh is always best! Try roasted vegetables as a side dish or fresh cranberries over canned.
  • For dessert or baked goods, try sugar substitutes or fruit purees instead of oil.

Control Your Portions : Think of filling your plate with lots of vegetables, roasted potatoes and white turkey meat. Satisfying yourself with high-fiber, protein-rich foods will make you feel more satisfied and less likely to fill your plate a second time. Avoid eating amnesia. Be mindful of what you put on your plate to avoid overdoing it.

Go Easy on the Alcohol: The more alcohol you consume, the more likely you are to lose inhibitions and overeat. If you choose to drink during the holidays, here are some tips to keep calories in check:

  • Have one non-alcoholic drink in between each alcoholic drink.
  • Select 'lighter' versions of your favorites when possible.
  • Have food in your stomach before you drink.

Sip your drinks to make them last longer.

  • Drink lots of water whenever you are drinking.

Keep Moving: Find any opportunity to stay active during the season. Keep your body moving and find ways to incorporate exercise into your schedule. Just taking a walk makes a huge difference for overall well-being and weight control.

Most importantly-enjoy being with family and friends this season. Happy Holidays!