By Eliza Short, RD, Communications Coordinator for Jackson In Action
Physical activity is a key component to maintaining weight, and cold weather can make it increasingly difficult to have the energy to go for a walk or to the gym after a long day at work. However, by coming up with a game plan and daily routine, strategies can be developed to overcome these barriers. Ask yourself these questions when coming up with a plan:
1. Would I enjoy exercising more if I find a friend to go with? This will make you accountable so there are no excuses for skipping!
2. Am I more likely to be successful exercising before or after work? If you typically skip the workout after a long day, it may be beneficial to start your day with a visit to the gym.
3. Would a group fitness class fit into my weekly routine? This is a great way to change up the workout each week.
4. Where can I walk or run indoors? The Lunda Community Center in Black River Falls contains and indoor track and exercise equipment to continue exercising in a comfortable setting!
5. What activities can I still do outside? Examples include cross country skiing, snowshoeing, or shoveling. Remember to layer your clothing well to stay warm!
In addition to physical activity, substituting fruits and vegetables for higher calorie snacks, such as chips, contributes to a healthy weight. One fruit that will be featured for the January Harvest of the Month is kiwi. This citrus fruit contains many nutrients, such as Vitamin C, Vitamin K, potassium and fiber. On Wednesday, January 18th, from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps, MS, RDN, CD, at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring kiwi. Taste tests and recipes will be provided.
Featured Recipe: Kiwi Mango Chia Pudding Parfaits
Serves 4 (VIEW this recipe in VIDEO format: www.brmh.net/recipes)
- 1/2 cup chia seeds*
- 1/2 cup coconut milk
- 2 cups milk (dairy or almond)
- 1/2 cup sugar or other sweetener
- 1 teaspoon vanilla extract
- 1/4 teaspoon salt
- Your favorite granola (Or use BWELLthy Pumpkin Maple Granola Recipe: www.brmh.net/recipes)
- 2 large mangos, peeled and cubed
- 4 medium kiwi fruits, peeled and sliced
- Stir together the chia seeds, coconut milk, almond or dairy milk, and sugar until sugar is dissolved. Add vanilla and salt and mix well, then pour into a container with air-tight lid and refrigerate for at least 4 hours to let it thicken. You should be able to store it for up to 3 days.
- If you prefer the texture of a smooth pudding you can blend in a food processor or blender until smooth and creamy after it has thickened.
- Once the chia pudding is thick and chilled it's time to layer the parfaits. Cut up kiwi fruit and use four large glasses or jars of your choice. Fill the jars with alternating layers of pudding, granola, and fruit in any order you'd like. Serve immediately or store in fridge for a quick breakfast or snack for up to 24 hours.
*Chia seeds are an unprocessed whole food that contains healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. Keep them refrigerated.