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From planning busy gatherings to preparing delicious feasts, the holidays can feel chaotic. During this time, balancing healthy eating and wellness may seem challenging. Maybe you’re supposed to be following a specific diet? Are relatives coming into town? Maybe the kids are home from school? Just because there’s a lot going on does not mean that you can’t achieve balance.
Here are some tips to balance health and nutrition during the holidays:
- Take a breath. With the upcoming holidays, this time of year is busy. That doesn’t mean you have to follow the fast pace. Pick a moment each day to do something that brings you joy, even if it’s just for a few minutes. Read a book, watch your favorite show, or enjoy a cup of your favorite warm beverage.
- Eat. Sometimes, the holidays mean large feasts. You may think that means avoiding food all day leading up to the large meal. However, skipping meals can have negative effects. These include dysregulated blood sugar, lower energy, and even overeating when you do finally sit down for the holiday meal. Instead, try a snack or small meal to keep your spirits up and body balanced before the feast.
- Move. Exercise can seem daunting, especially around the holidays. That doesn’t mean avoid it all together. Simple movement, like walking, yoga, or stretching, can boost your mood. Keep it simple: get outside for fresh air, or find a space inside to get moving!
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Not interested in stuffing a turkey? Feeling a little too full from holiday pie? That’s okay! You and your family can make the most out of the fall foliage by taking an exploratory nature walk. Grab a notebook or journal and build your nature collection! You’ll gather more than just a little vitamin D: brightly-colored leaves, funny-shaped sticks, and maybe a few turkey feathers (if you’re lucky). Check out some local trails and get your heart pumping! Some cool spots in North Carolina include Hanging Rock State Park, Salem Lake Trail, Grandfather Mountain, or even just a local park near you.
Here’s what you’ll need to build your nature journal:
- 1 journal or notebook with clear pockets or paper that can hold glue/tape
- 1 glue stick or tape dispenser
- A bag (for collecting items in nature)
- A healthy snack (in case you need an energy boost)
- Water!
| | Harvest of the Month: Butternut Squash | | Squash everything you know about this vegetable! | | |
Did you know that you can eat squash blossoms? Grown on a vine and covered in dirt, you may doubt these would be a tasty addition to meals. Once washed, squash blossoms can brighten up many dishes. More importantly, they are packed with calcium, iron, and vitamins A and C. These help maintain strong bones, energy, and healthy eyes.
Don’t want to grow butternut squash and harvest it this fall? No problem! You can find butternut squash in many stores. Look out for a tan or yellowish gourd. Some might say it looks like a giant, tan pear! Try to find one with a larger neck and smaller bottom. A thick stem at the top is a sign of better quality. Lift it and maybe give it a knock – it should be a little heavy. If it’s too light, it’s probably not quite ripe.
When preparing the squash, you’ll need a sharp knife to cut through the hard shell. It’s best to cut from head to base. Next, you’ll scoop out the seeds and goopy shreds. If you’ve ever carved a pumpkin, the experience may sound familiar. Don’t be too quick to toss the seeds – they’re fantastic for roasting with a pinch of salt, herbs, or cinnamon! Once prepped, many recipes will have you bake the entire squash to soften the shell for easy peeling. Otherwise, butternut squash is versatile: bake it, stew it, stuff it, grill it, mash it. Just about any method will work!
Here’s what eating butternut squash can do for you:
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It’s a great source of vitamins A, C, and folate. As antioxidants, vitamins A and C help boost immunity. Folate (vitamin B9) helps with your energy levels.
- Packed with magnesium, potassium, and calcium, butternut squash boosts bone health.
- Don’t forget those squash blossoms! They’ll add iron to the list. Iron helps keep your blood healthy and energy pumping!
Sources:
Butternut squash edible: https://www.melindamyers.com/audio-video/melindas-garden-moment-audio-tips/vegetables-herbs-fruits/edible-squash-blossoms
Squash blossom nutrients: https://www.instacart.com/company/ideas/squash-blossoms-all-you-need-to-know/
Ripeness/selecting a squash: https://www.tasteofhome.com/article/pick-best-butternut-squash-thats-perfectly-ripe/
Squash health benefits/nutrients: https://www.healthline.com/nutrition/butternut-squash#nutrition
| | Recipe Highlight: Cinnamon Raisin-Butternut Squash Oat Bars | | |
Want a nutritious snack to take on your nature walks or possibly to nibble on before a holiday feast? Look no further than these cinnamon raisin-butternut squash oat bars! Packed with vitamins A and C, alongside fiber from the oats and omega-3’s from the walnuts, these bars are a great way to nourish your body! Check out the recipe below:
Ingredients:
Bars
- 1 ½ cup flour
- ¼ cup rolled oats
- 1 ½ cup butternut squash puree (canned is fine; any squash, pumpkin, or yams work!)
- ½ cup raisins (break up any clumps)
- ¼ cup sugar
- ¼ cup sugar-free applesauce
- 2 eggs
- 1 tbsp cinnamon
- 1 ½ tsp baking powder
- ¼ tsp salt
Bar Topping
- ¼ cup flour
- ¼ cup walnuts, chopped
- 3 tbsp rolled oats
- 2 tbsp sugar
- 2 tbsp butter, softened enough to cut into pieces
Instructions
Preparing Squash (If you are NOT using canned squash)
- Preheat oven to 400 degrees.
- Bake whole squash for about 45 minutes or until tender and easily poked with a fork.
- Allow squash to cool enough to handle. Carefully cut squash in half.
- Scoop out seeds. If desired, may save to roast seeds separately. Otherwise, discard.
- Remove squash skin and discard.
- Add squash to a food processor or blender and puree until smooth.
Preparing Bars
- Preheat oven to 325 degrees. Lightly oil an 8x8 baking dish.
- Prepare topping by combining flour, walnuts, rolled oats, and sugar in a mixing bowl. Work in butter into mixture using fingers or pastry blender until crumbly. Set aside.
- In a mixing bowl, combine flour, oats, cinnamon, raisins, sugar, baking powder, and salt.
- Add squash, eggs, and applesauce to dry mixture from step 3 until just combined.
- Spread batter in baking dish to form an even layer. Sprinkle topping over batter.
- Bake for 35-40 minutes or until you can stick a toothpick in it and the toothpick comes out clean.
- Allow the bars to cool.
- Cut into squares and enjoy!
Recipe Source: https://weelittlevegans.com/cinnamon-raisin-butternut-squash-squares/
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While trying new foods can happen at any point during the year, November is a great time to sample meals and individual foods. Whether you sit down with your child for a meal or want to introduce new fruits or vegetables, this activity is a helpful way to discuss new foods (or old ones). Let’s put food to the test: your child is the critic.
Check out this MyPlate “Kids Food Critic Activity” here:
https://myplate-prod.azureedge.us/sites/default/files/2024-05/kids-food-critic-activity.pdf
| | SNAP provides monetary assistance to supplement the food budget of households that meet the financial and resource requirements. | | | | |
Foods available under SNAP:
- Fruits and vegetables
- Meat, poultry, and fish
- Dairy products
- Breads and cereals
- Other foods such as snack foods and non-alcoholic beverages
- Seeds and plants, which produce food for the household to eat
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Second Harvest Food Bank's Nutrition Services is committed to working with low-income families seeking to improve their nutrition and health, partnering with our agency programs and community groups.
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