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Wintertime Wonders

Winter months can be very busy and filled with all sorts of celebrations. Here are some tips to help you have a healthy and happy winter season:

• Don’t skip meals: Skipping meals with the goal of saving extra calories could backfire and lead to overeating at events. Instead, consume your meals as you usually would and have filling snacks such as fruit, nuts, or yogurt to help prevent arriving to events hungry.

• Think color: Make your plate look festive to match your festive spirit. Aim to diversify your meals by adding fruits and veggies with a pop of color!

• Think before you drink: Drinks that make us feel warm and cozy may contribute to increased sugar intake. So, try to stick to water, sugar-free seltzers, and warm teas; enjoy just a serving or two of the special beverages.

• Contribute to healthy meals: You can be the one who presents a healthy dish at potlucks and dinners. This way you have a healthy dish to consume, while encouraging others to choose it too! Spice it up with seasonal ingredients!

• Most importantly, don’t feel guilty: This time of the year is filled with happiness, gratitude, and loads of tempting treats. Don’t beat yourself up if you overindulge; rather, savor that special meal and just plan for the next meal to be more balanced!

Source: https://safetyservices.ucdavis.edu/units/occupational-health/health-well-being/nutrition/nutrition-corner-blog/dec-2021

Let's Get Movin'!

Don’t let your physical activity freeze this winter. Here are some tips and tricks to keep you moving during these dark, chilly months!

• Make everyday tasks more physical. Walk around during phone calls, put on some fun music and dance while you clean the house, and do some stretching exercises during television commercial breaks.

• Don't let the cold weather stop you! Bundle up and enjoy the chilly temperatures with a winter walk or hike or join a snowball fight with the neighborhood kids.

• If you are stuck at home, practice some yoga or set up an indoor obstacle course for the kids!

• Try some at-home exercises using things you already have at home or with no equipment.

Source: https://snaped.fns.usda.gov/nutrition-education/nutrition-education-materials/physical-activity

Harvest of the Month: Winter Squash

Produce Tips:

• Choose squash that is firm, heavy for its size, and has dull skin (not shiny). Winter squash should be hard without cracks or soft spots.

• Store uncut winter squash in a dark, cool, dry place. They can keep up to three months.

• Once cut, squash can keep for about one week when wrapped and refrigerated.

Healthy Serving Ideas:

• Bake, boil, roast, sauté, or microwave winter squash. Use it in stews, soups, salads, dips, breads, and even pies.

• Sample different varieties of winter squash to find out your family’s favorite.

• Varieties with darker yellow/orange flesh contain more vitamins and minerals than lighter colored squash. For example, butternut squash has over 10 times more Vitamin A and Vitamin C than spaghetti squash.

Source: https://ncstepstohealth.ces.ncsu.edu/wp-content/uploads/2017/02/NC-HOTM-Winter-Squash-English.pdf?fwd=no

Recipe Highlight: BBQ Butternut Squash Chili

Ingredients:

• 1 (15 ounce) can of beef or 1 pound ground meat
• 1 (28 ounce) can diced or whole tomatoes
• 2 (15 ounce) cans of beans (such as kidney, black, pinto, Great Northern, etc.)
• 1 small onion, chopped
• 2 cups butternut squash, cubed
• 2 teaspoons salt
• 2 teaspoons black pepper
• 2 tablespoons chili powder
• 1/4 cup BBQ sauce (optional)



Directions

1. Drain juices from canned beef and beans and add into a large pot. If using ground meat, drain grease and then add beans into a large pot. Add canned tomatoes with juice into the same pot.
2. Chop onion into small pieces. Peel squash and cut in half from end to end. Remove seeds. Cut into 1/2-inch pieces. Add onions and squash to a large pot. Season ingredients with salt, black pepper and chili powder. If adding BBQ sauce, add now.
3. Turn the heat to medium and bring the mix to simmer (bubble). Stir every few minutes to prevent it from burning. After 15 minutes turn the heat to low. Cook until squash is tender (soft), then serve.



Source: https://www.feedingpa.org/wp-content/uploads/2020/11/HPI_recipecards_BBQ_ButternutSquash_Chili.pdf

Kids Corner

Source: https://myplate-prod.azureedge.us/sites/default/files/2024-07/MyPlate-Create-A-Grocery-Game-Plan-Grocery-List.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

For questions or assistance, call (336) 422-7758 or email fnsoutreach@secondharvestnwnc.org