Cold Weather Workouts

Stay active this winter!

We know it’s gotten cold and that exercising outside probably isn’t at the top of your list. With that in mind, we have a few tips, tricks, and information to make it easier for you to move more during the winter months.


Proper Attire

  • Where warm socks, weatherproofed shoes, and have supportive insoles
  • Wear layers! Dress in clothes that help wick away moisture, insulate, and protect you from the elements
  • Don’t forget hats, gloves, and a scarf 

Great Benefits

  • Being outside is a great way to get some natural Vitamin D
  • Not a bit of heat or humidity, just cold, crisp air
  • Exercise helps to boost your immunity, helping fight of colds and flus

Make it Fun

  • Go snowshoeing
  • Take a hike through the woods
  • Build a snow fort with the family 

Comment below with any more tips and tricks that have worked for you!




4 Ways to make Butternut Squash

Butternut Squash is a healthy and tasty dish to add to any meal. 

It is easy to cook and requires very little added ingredients.


Dietary Info: Dairy-Free | Egg Free | Nut-Free | Soy-Free | Gluten Free

Health Info: Heart Healthy | Healthy Immunity | Diabetic Appropriate


Baked Butternut Squash

You’ll Need:

1 small to medium butternut squash (about 1.5 lbs)


Preheat oven to 350°F.

Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.


Roasted Butternut Squash

You’ll Need:

  • 1 large butternut squash (2-3 pounds), peeled, seeded and cubed
  • 1 tablespoon extra-virgin olive oil
  • ½ teaspoon salt
  • ½ teaspoon ground pepper


Preheat oven to 375°F.

Toss squash with oil, salt and pepper. Spread on a large rimmed baking sheet and roast until tender and lightly browned, 30 to 45 minutes.


Sautéed Butternut Squash

You’ll Need:

1 large butternut squash (2-3 pounds), peeled, seeded and cubed

1 tablespoon extra-virgin olive oil


Heat oil in a large saucepan over medium heat.

Add squash; cook, stirring frequently, until tender and lightly browned, about 15 minutes.


Steamed Butternut Squash

You’ll Need:

1 (20 ounce) package cubed peeled butternut squash



Bring 1 inch of water to boil in a large saucepan fitted with a steamer basket.

Add squash. Cover and steam until very tender, about 15 minutes.

Rosemary Mashed Potatoes

 In this healthy mashed potato recipe, we use “no-chicken” broth instead of milk, cream or butter to make full-flavored, vegan mashed potatoes. Regular reduced-sodium chicken broth can be used as a substitute.

Dietary Info: Gluten-Free | High Fiber | Low-Calorie | Vegan | Vegetarian




  • 3 pounds Yukon Gold potatoes (about 12 medium)
  • 1 tablespoon salt
  • 1 cup “no-chicken” broth (see Tip), warmed
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon chopped fresh rosemary
  • Black or white pepper to taste


  1. Peel potatoes, if desired, and cut into 2-inch chunks. Place the potatoes and salt in a large heavy saucepan. Add cold water to cover by 2 inches. Bring to a boil. Reduce heat to a simmer, cover, and cook until potatoes are very tender, 10 to 15 minutes. Drain well.
  2. Transfer the potatoes to a large bowl. Mash with a potato masher, an electric hand-held mixer or by working through a ricer.
  3. Stir broth, oil, rosemary and pepper into the potatoes.

Spiralized Apple Crisp


Use a spiralizer to skip the peeling and slicing in this easy apple crisp recipe. Plus the noodley texture of this gluten-free fruit dessert is a fun adaptation of traditional versions.


Dietary Info: Egg Free | Soy-Free | Gluten-Free | High Fiber | Low-Calorie | Low Sodium





Filling Ingredients

  • 6 Granny Smith apples
  • 3 tablespoons packed light brown sugar
  • 2 tablespoons lemon juice
  • 1 tablespoon cornstarch
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon salt

Topping Ingredients

  • Cool Whip Whipped Topping Regular
  • 1½ cups oats
  • ½ cup almond meal
  • ⅓ cup packed light brown sugar
  • 1 teaspoon ground cinnamon
  • ½ teaspoon salt
  • 4 tablespoons butter, melted

Light and Luscious Pumpkin Pie



If pumpkin pie is a must for the holidays, this version fulfills that holiday tradition without derailing your meal plan.


Dietary Information: Diabetic Appropriate




Pastry Ingredients

  • 1⅓ cups all-purpose flour
  • ¼ teaspoon salt
  • ⅓ cup cooking oil
  • 3 tablespoons fat-free milk

Pumpkin Filling Ingredients

  • 1 (15 ounce) can pumpkin
  • ⅓ cup sugar or sugar substitute equivalent to ⅓ cup sugar
  • 2 tablespoons honey
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground nutmeg
  • ½ cup refrigerated or frozen egg product, thawed, or 2 eggs, slightly beaten
  • 1 teaspoon vanilla
  • ¾ cup evaporated fat-free milk
  • Frozen light whipped dessert topping, thawed (optional)


  1. To prepare pastry: Stir together flour and salt in a medium bowl. Add oil and milk all at once to the flour mixture. Stir lightly with a fork. Form into a ball.
  2. Preheat oven to 450°F. On a well-floured surface, use your hands to slightly flatten the dough; roll from center to edge into a circle about 12 inches in diameter. To transfer the pastry, wrap it around the rolling pin. Unroll the pastry into a 9-inch pie plate. Ease the pastry into the pie plate, being careful not to stretch. Trim the pastry to ½ inch beyond the edge of the pie plate. Fold under the extra pastry; flute or crimp edge as desired. Do not prick. Line the pastry with a double thickness of heavy foil. Bake for 8 minutes. Remove the foil. Bake for 5 minutes more. Cool on a wire rack while preparing the filling. Reduce oven temperature to 375°F.
  3. To prepare filling: Combine pumpkin, sugar, honey, cinnamon, ginger and nutmeg in a medium bowl. Add egg and vanilla. Beat lightly with a fork just until combined. Gradually stir in evaporated milk.
  4. Pour the filling into the baked pastry shell. To prevent overbrowning, cover the edge of the pie with foil. Bake until the filling appears set, 40 to 45 minutes (the edges of the filling may crack slightly).
  5. Cool completely on a wire rack. Cover and refrigerate within 2 hours. If desired, serve with dessert topping.


Recipe from

Scalloped Sweet Potatoes

 If you’re looking for a twist on classic scalloped potatoes, this recipe using roasted sweet potatoes and melty Gruyère has all the creaminess of the original with a new flavor twist. The sweet potatoes and lightened sauce—made with flour and low-fat milk—keep it healthier than butter- and cream-laden versions. Don’t cut your sweet potatoes too thin—they’ll turn mushy under the sauce.


Dietary Info: Egg Free | Nut-Free | Soy-Free | High Calcium | High Fiber | Vegetarian

Health Info: Promotes Bone Health | Healthy Immunity



  • 2½ pounds sweet potatoes, peeled and cut into ¼-inch slices (about 8 cups)
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 small onion, finely chopped (about 1 cup)
  • 3 tablespoons all-purpose flour
  • ½ teaspoon salt
  • ¼ teaspoon white or black pepper
  • 2½ cups low-fat milk
  • 1 cup shredded Gruyère cheese, divided
  • 2 teaspoons chopped fresh rosemary


  1. Position racks in upper and lower third of oven; preheat to 425°F.
  2. Toss sweet potatoes with 1 tablespoon oil in a large bowl until well coated. Divide between 2 large baking sheets and spread in an even layer. Roast, rotating the pans from top to bottom about halfway through, until tender and beginning to brown, 20 to 25 minutes.
  3. Meanwhile, heat the remaining 2 tablespoons oil in a large saucepan over medium heat. Add onion; cook, stirring frequently, until very soft and golden brown, 5 to 8 minutes. Add flour, salt and pepper; cook, stirring, for 1 minute more. Add milk; cook, stirring and scraping up any brown bits at the bottom of the pan. increase heat to medium high; cook, stirring, until the sauce thickens and bubbles, 3 to 5 minutes. Remove from heat.
  4. When the sweet potatoes are done, remove them from the oven. Preheat the broiler. Transfer half the sweet potatoes to a 2-quart broiler-safe baking dish. Spread half the sauce over the sweet potatoes and top with ½ cup cheese. Add the remaining sweet potatoes and top with the remaining sauce and cheese. Broil, watching carefully, until the sauce is bubbling and the cheese is beginning to brown, 1 to 5 minutes, depending on your broiler. Let stand 10 minutes. Serve topped with rosemary.

Recipe from

New guidelines aim to prevent sudden cardiac death

It’s hard to predict sudden cardiac arrest. For people whose heart unexpectedly stops beating, roughly half didn’t have any earlier symptoms.

New guidelines issued Monday by the American Heart Association, American College of Cardiology and Heart Rhythm Society may help doctors better identify people at risk for having and dying from cardiac arrest.


Cardiac electrophysiologist Sana M. Al-Khatib, M.D., chair of the group that wrote the guidelines, said the new recommendations give doctors a blueprint for how to diagnose and treat people at increased risk for cardiac arrest due to ventricular arrhythmias — abnormal heart rhythms that occur in the lower chambers of the heart.

“It is critically important to identify patients at an increased risk of sudden cardiac arrest and to promptly offer them highly effective therapies to reduce that risk,” said Al-Khatib, co-director of the Duke Center for the Prevention of Sudden Cardiac Death at Duke University in Durham, North Carolina.

Ventricular arrhythmias can result from heart muscle damage from a heart attack or cardiomyopathy, or can occur in patients with hearts that appear structurally normal.

One treatment option proposed in the new guidelines is an implantable cardioverter defibrillator, a battery-powered device placed under the skin that tracks the heart rhythm and delivers an electric shock when it detects a dangerously fast heart rhythm. Medications such as antiarrhythmic drugs can help control abnormal heart rhythms.

Each year, more than 350,000 Americans have a cardiac arrest outside a hospital. Only about one in 10 survives.

A patient’s genetic data might also be valuable, according to the guidelines. Since the last set of guidelines were issued in 2006, there’s been a growing interest in genetic testing and what it can tell doctors about a person’s predisposition to certain conditions, including sudden cardiac death.

According to the guidelines, genetic testing may be especially important for people younger than 40 without structural heart damage who experience an unexplained sudden cardiac arrest, a near-drowning event or fainting related to exertion.

But genetic testing can be expensive and isn’t appropriate for all patients with ventricular arrhythmias.

In general, genetic testing is most useful if the results would play a role in determining the best treatment for a patient, said Mark Link, M.D., a cardiac electrophysiologist at UT Southwestern Medical Center in Dallas. Depending on the results, a patient’s children may also be tested for the gene variant, said Link, who was not involved in writing the new guidelines.

Yet even when there is no treatment for a particular condition, Link said genetic testing may still make it possible to prevent sudden cardiac death. For example, people with hypertrophic cardiomyopathy may choose to have their children tested because sports activities may need to be limited, Link said.

But overall, he said, “genetic testing doesn’t offer much for risk stratification and treatment guidance for most diseases, with the exception of long QT syndrome.”

Patients interested in genetic testing should first undergo genetic counseling to discuss the health, financial and emotional implications of the tests and their potential results, Al-Khatib said.

AHA guidelines offer best practices for health care providers across the nation, based on the latest scientific evidence. The new guidelines for ventricular arrhythmias appear in the journal Circulation.


Copyright is owned or held by the American Heart Association

Slow-Cooker Stout & Chicken Stew


Chicken thighs can take plenty of cooking without getting tough or drying out, which makes them perfect for the slow cooker. Here we braise them in Guinness stout along with hearty vegetables, with just the right amount of bacon for added savoriness.

Dietary Info: Dairy Free | Low-Calorie | Low Sodium

Health Info: Heart Healthy | Diabetic Appropriate | Healthy Aging | Healthy Immunity

Equipment: 5- to 6-quart slow cooker



  • 6 tablespoons plus ½ cup all-purpose flour, divided
  • 1 teaspoon salt, divided, plus more to taste
  • ½ teaspoon freshly ground pepper, plus more to taste
  • 2½ pounds boneless, skinless chicken thighs, trimmed
  • 4 teaspoons extra-virgin olive oil, divided
  • 3 pieces bacon, chopped
  • 1⅔ cups Guinness beer or other stout (14-ounce can)
  • 1 pound whole baby carrots or large carrots cut into 1-inch pieces
  • 1 8-ounce package cremini or button mushrooms, halved if large
  • 2 cups chopped onion
  • 4 cloves garlic, minced
  • 1½ teaspoons dried thyme
  • 1 cup reduced-sodium chicken broth
  • 2 cups frozen baby peas, thawed


  • Combine 6 tablespoons flour with ½ teaspoon each salt and pepper in a shallow bowl. Dredge chicken thighs in the mixture to coat completely; transfer to a plate.
  • Heat 2 teaspoons oil in a large skillet over medium-high heat. Add half the chicken and cook until well browned, 2 to 4 minutes per side; transfer to a 5- to 6-quart slow cooker. Reduce heat to medium and repeat with the remaining 2 teaspoons oil and chicken thighs. Arrange the chicken in an even layer in the slow cooker.
  • Add bacon to the pan and cook, stirring often, for 2 minutes. Sprinkle the remaining ½ cup flour over the bacon and cook, stirring constantly, for 2 minutes more. Add stout and use a wooden spoon to scrape up any browned bits from the bottom of the pan. Pour the mixture over the chicken. Add carrots, mushrooms, onion, garlic and thyme, spreading in an even layer over the chicken. Pour broth over the top.
  • Cover and cook until the chicken is falling-apart tender, 4 hours on High or 7 to 8 hours on Low.
  • Stir in peas, cover and cook until the peas are heated through, 5 to 10 minutes more. Season with the remaining ½ teaspoon salt and pepper.


Recipe From Eating Well



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