Super (Sized) Bowl

Super Bowl is second only to Thanksgiving for food consumption. The traditional foods tend to be high in calories, fat, salt & sugar. But, all is not lost! For tasty, healthy recipes, check out:
- EatingWell's Healthy Super Bowl Recipes & Menus (scroll below the slide show for appetizer, main dish, side, & dessert recipes)
- Woman's Day's 8 Better For You Super Bowl Snacks
For our health-conscious foodies, consider Food & Wine's Healthy Game Day Snacks.

Still skeptical? Tweak your favorites by using a leaner cut of meat, reduced fat dairy (to replace some or all), or less oil. See Eat Smart Move More's Substitution List for ideas. Or, add in some fruits & veggies. Compared to many pre-prepared food, even making or assembling your own can be a healthier alternative.

If you're a Super Bowl traditionalist (or the guest of one), just adjust your game plan.
- Only choose foods you really enjoy.
- Portion size becomes even more important.
- Remember to eat slowly & savor the food.

These articles share multiple small, painless suggestions to trim calories:
- The Nest's Healthy Super Bowl Snack Tips
- WebMD's Have a Super Healthy Super Bowl Celebration!

Winter Workouts

What a difference 48 hours can make (from a high of 60 to a high of 30)!?!? Being active can feel tougher when it's cold & stays dark longer. However, physical activity can help boost immunity, increase energy, decrease pain, lower stress, improve sleep, control weight, manage many healthy issues, etc.

Ideas for Indoor Activity

- Do pre-taped exercise routines (on cable, DVD, internet, etc.).

- Play active video games.

- Dance to your favorite music.

- Walk laps inside a store, mall, office, or your home.
- Try a circuit (e.g., 1 minute of cardio, 1 minute of weight or resistance, & repeat).

- Create a home gym (can vary greatly in cost & equipment).

- Take classes or get a gym membership. (Some facilities offer month-to-month or pay per session.)

For more resources, check out:
- Hungry Girl's Exercise Ideas For When It's Cold
- American Council on Exercise's Fitness Programs (searchable exercise database & various prepared workouts)
- Spark People's Videos (free cardio, abs, boot camp, kickboxing, yoga, & pilates videos ranging from 7 - 18 minutes)

If you prefer to be active outside, read the US Department of Veteran Affair's Tips For Cold Weather Physical Activity &/or Spark People's 13 Cold Weather Exercise Tips to learn about proper dress & hydration. Also, increase your safety by exercising with a buddy, learning the signs of hypothermia, & wearing something reflective if out near sunrise or sunset.

New Year, New You

Almost half of Americans usually make New Year's resolutions. As the year progresses, more & more people tend to abandon them. So, while these resolutioners are far more likely to achieve their goals, statistically few succeed. (source:  New Year's Resolution Statistics from the University of Scranton)

If you resolved to accomplish a health goal, check out Gaiam's 10 Tips to Help You Keep Your New Year's Resolution. Or, set yourself up for success by learning how to create SMART goals with Scientific American's Set SMART resolutions in 2014!.

Even if you're anti-resolution, starting or improving upon a healthy habit never hurts! Need some ideas? Check out:
- Reader's Digest's 9 Healthy New Year's Resolutions: Habits for Wellness
- USA.gov's Popular New Year's Resolutions
- Discovery Health's 5 Resolutions You Can Actually Keep
- Forbes' 5 New Year's Resolutions That Can Save Your Life (especially helpful for those who interact with healthcare providers)


Want an easily achievable goal? If you haven't already, get your flu vaccine! It's going to be a rough flu season. Many North Carolinians (including young, healthy people) have already died. Our prior blog post shares other prevention & treatment tips.

Cold & Flu-- Damage Control Edition

Cold & flu season is officially here! Unfortunately, we've already seen multiple flu deaths in NC...

However, there are some behaviors that can help you avoid these common germs.
- Wash your hands regularly with soap & warm water.
- If water is not available, use an alcohol based hand sanitizer. Then, wash them as soon as you can.
- Avoid touching your nose & mouth.
- Disinfect commonly touched objects (phones, doorknobs, shopping cart handle, etc.).
- Take care of your immune system by getting adequate sleep, eating healthy foods, staying hydrated, & reducing stress.
- If you haven't already, get your flu vaccine! (Our 10/24 blog post has vaccine info.)

For more info, check out NC Department of Public Health's Prevention & Treatment.

Unfortunately, even routinely practicing healthy behaviors & getting a flu shot is not a 100% guarantee.   (If you still get the flu, it's usually a much milder, shorter-lived version than an unvaccinated person.) If you get sick,:

- Consider staying home. While each organization has their own policy, consider CNN's Why You Shouldn't Go to Work Sick. WebMD's Do You Have a Cold or Flu? may also help in deciding.
- When sneezing & coughing, cover your nose & mouth with a tissue. Then, wash or use hand sanitizer. If you don't have a tissue, use the inside of your elbow (NOT your hand).
- Get plenty of rest.
- Depending on symptoms, light physical activity can help build immunity. Read the Mayo Clinic's Is It Ok to Exercise with a Cold? for more details.
- Food & drink can also help you recover. Check out Today's Best Foods for Fighting the Flu for tips.