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NIFS Healthy Living Blog

Staying Well in the Winter: Tips for Cold-weather Wellness

GettyImages-613030648.jpgWinter is fast approaching; it officially begins on Thursday, December 21. With temperatures getting colder and the weather conditions more temperamental, it’s important to plan ahead to stay on top of your wellness goals. Distractions are inevitable during the holidays, but anticipating them and reacting accordingly will set you apart from most individuals during this season. See our tips below to help combat being sidelined this season

  • Plan ahead. Parties and gatherings are part of the fun of the season, but may throw a wrench into your normal schedule. Take a look at your calendar at least once a week and schedule in your workouts beforehand. Don’t be afraid to get creative!
  • Grab a friend. Not feeling motivated? Partnering up to exercise is a great way to create accountability while also enjoying hanging out with your friends. Try a new class or step out of your comfort zone.
  • Dress appropriately. If you don’t want to be stuck inside during the cold weather, make sure to wear the proper gear. Check out this article about winter running wear to determine whether your winter workout wardrobe needs an upgrade, and then see these other tips for preparing for a winter run.
  • Write down your goals. In addition to having a workout partner, do some goal setting, and post them somewhere visible—like the fridge!
  • Get 7 to 8 hours of sleep. If you are starting to feel run-down, it is extremely important to make sure you are getting a sufficient amount of sleep. Lack of sleep reduces the amount of antibodies and cells that fight disease and infection.
  • Take advantage of seasonal activities. No time to fit in the gym? Stay active in your events! Try ice skating, cutting down your own Christmas tree, or walking around a holiday market.

Most importantly, remember to enjoy the season and surround yourself with friends and family. Creating a well-rounded exercise program will help you stay on top of your goals while still taking advantage of seasonal festivities. Have questions? A NIFS trainer can help set you up for success!

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This blog was written by Ellyn Grant, Healthy Lifestyle Coordinator. To read more about the NIFS bloggers, click here.

Topics: NIFS goal setting holidays accountability winter wellness cold weather

Thanksgiving Food and Healthy Eating Myths Busted

We all know that a lot of holidays involve food: cookouts on the 4th of July, cookies for Santa at Christmas, and candy treats for Halloween. But one holiday completely revolves around food—when you think of it, you automatically think about food. Thanksgiving is all about the meal of turkey, sides, and desserts. Several food myths surround this holiday, however, and not all of them are true. Keep reading for myth busters to share at your table.

GettyImages-827599250.jpg

  • Turkey makes you sleepy. Always have a nap after your Thanksgiving meal? Have you been blaming the turkey because you heard it was high in tryptophan, an amino acid that is converted to serotonin and then melatonin and causes you to sleep? The truth is that a lot of other foods on the dinner table have much higher levels of tryptophan, and the real reason for the nap is more likely because of the amount of carbs that you consumed (and possibly the number of glasses of wine you drank!).
  • Sweet potatoes are always better than white potatoes. It’s true that if you look at the nutritional components of a regular sweet potato compared to those of a white potato, hands down it wins for its higher levels of vitamin A and C and fiber. The typical sweet potato dish is loaded with sugar and fat, however, and not nearly as healthy as a plain baked white potato.
  • Dark meat is unhealthy. Yes, it is true that white meat is very lean and an excellent source of protein. Dark meat is not so terrible, though, that you should intentionally avoid putting it on your Thanksgiving plate. A serving of 4 oz of white meat is 158 calories vs. 183 for dark meat, and 0.5 gram of saturated fat vs. 1.6 grams of saturated fat. Dark meat is also higher in zinc and iron.
  • Canned pumpkin isn’t as healthy as fresh. I am sure you have heard multiple times how much healthier fresh fruits and vegetables are versus canned. This is typically due to processing them and then storing them in a high-sodium or high-sugar liquid. However, when it comes to canned pumpkin, that rule doesn’t apply. It’s more concentrated than a fresh pumpkin, which means more vitamin A and fiber. But be careful when grabbing a can of pumpkin and don’t accidentally grab pumpkin pie filling, which is loaded with sugar and salt.
  • Stuffing and dressing are the same thing. They are very similar, but not the same. Stuffing is typically stuffed inside the bird, whereas dressing is prepared in a casserole dish. A note about food safety: Be cautious when eating traditional stuffing that is cooked inside the bird. It adds mass to the turkey, which slows the cooking. This not only dries out the meat, but can create salmonella bacteria. Always be sure your turkey is cooked to 165 degrees.

Show up at the Thanksgiving holiday this year with these healthy eating myth busters to share with your family and friends (and also check out these additional Thanksgiving hacks). Then grab a plate, load it up with lots white and dark meat, and enjoy the once-a-year food fest!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: healthy eating holidays sleep Thanksgiving carbs food safety fruits and vegetables turkey myth busters

Get into the Exercise and Healthy Eating Mindset Before the Holidays

fit-it-in.jpgIt’s coming…the holiday season! Many people tend to give up or have the “I’ll start fresh next year” mindset when it comes to exercise around the holidays. Don’t let that be you this year! Halloween is over and before we know it Thanksgiving and Christmas will be here. Parties will start, normal schedules will be crazy, and more food will be added to your life.

Three Tips for Staying on Track with Workouts and Food

This season, let’s go into the holidays with a different mindset. We know what’s coming—it happens every year! Here are three tips to keep you on track.

  • Schedule time for your workouts. If you know you have a party or family gathering, plan ahead. Write your exercise time on your calendar each week just like you would anything else. Scheduling time for fitness should be a priority.
  • Something is better than nothing. Gym time cut short? Don’t just blow it off! Just get into the gym and move. Getting 30 minutes of exercise is better than getting 0 minutes. Don’t let your busy holiday gatherings keep you from your exercise routine. Even if you have to do bodyweight exercises at home or portable exercises on the road, don’t just skip your workout.
  • Do a little bit better next time. You overate, you missed your workout, you have another party today. It’s okay; you didn’t lose the battle of fitness. You don’t need to overeat at the next party. Just do a little better than you did at the last. Healthy eating and exercise don’t have to be all or nothing. Just do better every day. Move a little more, and eat one less holiday treat than the day before.

Change Your Mindset—and Ask or Help!

The holidays don’t have to be a time to let it go and start over during the New Year. This year, make it different! These three tips will help you change your mindset as we enter the season of craziness and delicious goodies!

If you need help on a quick workout idea, stop by the track desk and ask a NIFS HFS to help you out!

Remember 30-minute workouts are proven to be just as beneficial as longer workouts. If your short on time or just feel 60-minutes is too long, our Small Group Training Express classes are offered on Tuesday's and Thursday's from noon-12:30p with Kaci! Try your first session free!

Try a 30-min session!

Happy Holidays!

This blog was written by Kaci Lierman, NIFS Personal Trainer. To find out more about the NIFS bloggers, click here.

Topics: NIFS exercise healthy eating holidays Thanksgiving bodyweight mindset christmas new year scheduling halloween

Holiday Workouts for Traveling and Getting Ready for New Year's

ThinkstockPhotos-105756015.jpgHolidays are upon us and, for many, traveling is inevitable. For at least a few days you may be on the road, in a hotel, or at a family or friend’s home. What happens to your exercise and nutritional routines that you have built and finely tuned over the past year? Do you take a break from those routines, or do you stick to them?

Keep Your New Year's Goals in Mind

Fast-forward a couple weeks from now. Do you have any fitness or nutrition goals that you have been thinking about for the New Year? If you haven’t thought about them yet, what might they be? For many gym-goers, weight loss is the main goal. Has this been a resolution for past years? One last question: Why would you put yourself “in the hole” when it comes to diet and exercise before the new year even starts? I’ll leave your holiday nutrition information up to our Registered Dietitian Angie Mitchell and focus mainly on a few workouts and exercise habits you can use to put yourself in front of the eight ball rather than, you know…

Take Physical Activity Breaks While You’re On the Road

My first focus will be on something that many people probably don’t think about when traveling, which is the amount of time that you might spend in the car. For some, six- or eight-hour car rides each way await them. If passengers in your car are anything like the ones that are in mine during road trips, bathroom breaks basically come every couple hours. Use this time for, well, obvious reasons, like having a little physical activity break from the car ride. All you need is 3 to 5 minutes to get the blood flowing and burn a few calories after sitting in the car for so long. Bathroom breaks can be done after that.

Below you will find two physical activity breaks that can be done at a gas station or rest stop that will help break up some of those monotonous driving feelings.

Physical Activity Break #1                      Physical Activity Break #2

3 rounds:                                                    3 rounds:
Jumping jacks x30                                     Incline pushups x10
BW squats x15                                          Lateral line hops x20
Skaters x10/side                                        Lunge x10/leg

Two Simple Workout Programs That Don’t Require Equipment

Three years ago my finest reindeer, Tom Livengood, wrote a blog on exercises that you can do with limited or no equipment during holiday travel. I’m going to build off of Tom’s previous work and give you some exercise options to choose from when you are on the road. Here are two simple workout programs that shouldn’t take more than 20 to 30 minutes to complete and will “HIIT” (get it?) all of your major workout components during these hectic months.

Program 1:IMG_7854.jpg

Warmup (3 rounds)

  • Alternating reverse lunge x60s (photo 1)
  • Walking plank x30s
  • Step through w/rotation x60s

Strength/Core (3 sets)

  • Rear foot elevated split squat x15/leg(photo 2)
  • Wall plank x60s(photo 3)IMG_7842.jpg
  • Pushup xMax                                                                                 

HIIT (Every minute on the minute for 10 minutes)

  • Mountain climber x30
  • Squat jump x15
  • 1/2 burpee x5

Program 2:

Warmup (3 rounds)IMG_7859.jpg

  • Single-leg bridge w/ pulse x30s/leg
  • Side plank w/ rotation x30s/side
  • Plank reach x60s(photo 4)

Strength/Core (4 sets)

  • Lateral lunge w/ forward reach x10/side
  • Feet elevated pushups x10-15

HIIT (30s on/15s off: 12 minutes)

  • PushupIMG_7856.jpg
  • Step-up (30s/leg)
  • Cheetah

Elevated split squats and pushups can be performed with a chair, box, dog, child, or whatever…be creative!

If you have additional time, try your best to find a tennis ball, lacrosse ball, foam roller, can of cranberries, frozen water bottle, or SOMETHING to use for some soft-tissue work. I hear foam rolling while drinking eggnog is the newest fitness trend (kidding!). No matter what you choose to do, the number-one goal is to stay moving. Don’t let your active lifestyle take a “HIIT” (okay, I’m done) over these next few weeks.

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This blog was written by Alex Soller, Health Fitness Instructor, Athletic Performance Coach. Click here for more information about the NIFS bloggers.

Topics: workouts holidays strength core traveling new year's HIIT

Nutrition and Fitness Accountability to Get You Through the Holiday Season

ThinkstockPhotos-524163310.jpgIt’s the time of year that no one wants to talk about. But let’s face it: Christmas decorations have been out in stores for over a month, and the holidays are just around the corner. And for many across the nation, the holidays are one of the most dreaded times for unhealthy eating and putting on unwanted excess weight. But it doesn’t have to be like that. Don’t let this time of year scare you. Instead, view it as an opportunity to meet the weight management challenge for a better you!

Tips for Finding Balance at Thanksgiving, Christmas, and Beyond

The holidays are hard, and I would never deny that. Travel bogs you down with fast food on the road and in the airport; visitors come to the house to stay for a week at a time and you have to do all the cooking of holiday meals; and those delicious goodies that seem to appear only once a year are ever-present on the counter yelling, “EAT ME!” So with all this, how do you stay on track? Allow me to share a few ideas that come to mind for having a successful holiday season with your eating and exercise.

  • Find a nutrition balance. While I am not encouraging you to go out and have five of your favorite cookies every day, I am going to say it’s okay to have one. The key to being successful and not overdoing it with what you put into your mouth is balance. There are times through the holidays that the red velvet cake is staring you in the face, and if you do decide you are going to eat it, then create a balance. What are you going to say no to instead? A few tips: don’t eat the entire piece; leave some on the plate. Eat slowly and allow yourself to feel full rather than killing it in two bites. Drink water with it or milk that has some nutritional value. The more water you drink, the more you will feel full, allowing you to scale back on the cake intake.
  • Find a workout balance. You also need to find balance in the gym. You know those people who head to the gym for a three-hour workout on Thanksgiving morning? You don’t have to be that person. If you have a good balance of both exercising on a regular basis through the holidays and eating appropriately, you won’t need that 3,000-calorie burn before the big feast.
  • Have a plan. Making sure that you have a plan is essential to your holiday success. I have found when there is no plan in place ahead of time, it becomes a free-for-all, which leads to overeating. Make a plan before the holidays start and create goals that are both realistic and attainable for yourself. If you know you have travel coming up or you know that you are hosting for a week, come up with a plan that makes sense for how often and how long you will be able to work out each day, as well as what you will be eating and potentially cooking for guests.
  • Stick to the plan. Having a plan can be the easy part, but sticking to that plan is the challenge. Make sure that you commit to your goal: if you said you were going to work out three to four times a week, do it! If something comes up and you can’t get to the gym, do something at home. The biggest thing is to not allow yourself to make an excuse. You may have to get up a little bit early before the guests arise for your homemade waffles, or make sure the hotel that you are staying at has a gym. Whatever you need to do to stay on track, make it happen.
  • Have some accountability. Figure out what type of accountability works for you. Maybe it’s coming up with that plan with a friend or family member. Or maybe it’s tracking it through a fitness tracker, signing up for a personal trainer, or joining a program the gym is putting on. Whatever it may be, find what works for you and commit to doing it.

NIFS Game of Inches Can Help!

If you are looking for some accountability through the holiday season, we have just the thing for you! Whether your goal right now is to put on muscle mass or to shed some inches, this program will suit your desires! NIFS is introducing a new program called Game of Inches.Game-of-inches-logo-final.jpg

The Game of Inches will help to keep you on track as you compete in one of two challenges:

  • Challenge #1—Gain Challenge: Work to at muscle building to put on mass through the holidays.
  • Challenge #2—Loss Challenge: Work to lose inches through the holidays.

For both challenges, measurements will be taken with the Fit3D scanner and an accumulation of specific measurements will determine a winner. To accompany the scans, each program participant will receive weekly newsletters containing videos to keep you focused and working hard! Each week videos will be sent containing workouts, nutrition tips, an exercise of the week, and a warrior challenge to finish it off.

NIFS members can sign up at the NIFS track desk located in the fitness center. All signups and scan-ins must be completed between November 6–12, and a subsequent scan out will take place between January 1–7. For this program we are asking that members “pay” by donating canned food items for Paw’s Pantry. Nonmembers can also join! For a fee of only $95, nonmembers will receive the scan-in/scan-out and all videos accompanying the program. In addition to this, the fee includes full access to NIFS and everything NIFS offers during the 7 weeks of the program between the start and end dates. Nonmembers interested in signing up can stop by the NIFS service desk to register.

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Questions? Please contact Amanda Bireline (abireline@nifs.org or 317.274.3432, ext. 219).

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: NIFS fitness nutrition fitness center holidays accountability challenge weight management workout Thanksgiving muscle building christmas

Finding Motivation to Beat the Holiday Workout Blues

ThinkstockPhotos-521779117.jpgI don’t know about you, but often during the holidays it just seems easy to blow off your daily workout. You have done well up to this point, staying committed and getting yourself into the gym or out for a run. But with the dark evenings, busy work schedule, and possibly some travel, it tends to be the first thing to take off the list. It’s important for your body to take a break, but if you need some tips on how to keep yourself going, keep reading!

Here are some tips I have come up with to beat the holiday workout blues:

  • Keep it on the schedule. One of the best ways to make sure that you are getting your workout in is to keep it on your schedule. If you have it set in place, it’s not as easy to skip it and head home for some Monday Night Football instead!
  • Meet your workout buddy. If you don’t have one, now is a great time to find one. Find someone that you can be accountable to and make sure you’re getting yourself to the gym.
  • Try a home workout. It’s okay to stay in if you can’t seem to get yourself to the gym; there are plenty of things you can do at home to keep yourself fit. Some ideas are pushups, lunges, squats, planks, and going for a run.
  • Get up early to get it done. If you get your workout done in the morning, you won’t have to think about it the rest of the day! Then once you get out of work and it’s dark, you can just go home and relax.
  • Try something new. This is a great time to try a class or something that you haven’t done before. Try a group fitness class at NIFS or meet with a health fitness instructor to get a personal workout plan.
  • Keep yourself accountable. Check it off in your calendar, put your plan on the fridge, or track your workout in the NIFS app to keep yourself focused on what you need to be doing and create your own accountability.

Whatever it may be for you, find that one thing that keeps you clicking along. You will have to indulge at some point over the next month and half in something that you may have not normally ingested, and if you keep up the workouts, it’s okay! It’s all about discipline during these holiday months, but do your best to keep yourself on track in your exercise to limit the workout blues!

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This blog was written by Amanda Bireline, Health Fitness Specialist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: exercise at home motivation workouts holidays accountability

’Tis the Season for Healthy Holiday Baking

78464944One of my favorite holiday traditions is making fabulous treats and snacks for friends, family, co-workers, and neighbors. Entire days are spent baking in the kitchen, and the best part (after sampling the treats first hand) is hearing how great everything tastes. Little do they know that with just a few simple tweaks, those cookies and candies can be dramatically lower in fat and calories. Here are a few easy ways to tweak your recipes for healthy eating.

Reduce

Many recipes call for an amount of sugar or fat well above the amount needed for taste and texture. Try reducing these ingredients by one-third or one-half when making your recipe. Also, by using nonstick pans and cooking spray, you can reduce the oil or butter on baking sheets and pans.

Substitute

There are healthier alternatives to use without compromising taste. Give the following substitutions a try.

  • Eggs: For every egg, use two egg whites or 1⁄4 cup egg substitute. Egg Beaters and other substitutes can be found in the dairy/egg section of the grocery store. You can also make your own version of egg substitute: 6 egg whites, 1⁄4 cup nonfat dry milk, 1 tsp. oil, and 6 drops of yellow food coloring. Refrigerate for up to one week.
  • Whipped cream: Make your own! Beat together 1⁄4 cup ice water and 1⁄4 cup nonfat milk powder until thick. Add 1⁄4 tsp. vanilla, 2 tsp. lemon juice, and 1⁄4 cup sugar. Another option is vanilla nonfat yogurt.
  • Baking chocolate: Use 3 Tbsp. cocoa powder for every ounce of baking chocolate.
  • Applesauce: Rather than using all of the oil, margarine, or butter in baked goods, substitute a portion with applesauce. For example, instead of 1⁄4 cup oil, use 2 Tbsp. of oil and 2 Tbsp. of applesauce. The applesauce provides moisture, but you still have the benefits of the fat in the oil and save 230 calories and 28 grams of fat.
  • Prunes: For your best baked chocolate recipes, try baby food prunes as a fat replacement. They retain moisture and add to the color. Substitute the same amount as in the recipe, or try replacing with a portion of the prunes.

For some ideas of healthier cocktails to go with your baked treats at holiday parties, see this post.

Whatever you decide to bake or eat this holiday season, just remember moderation. Enjoy one or two cookies, not the whole batch! Happy holidays and happy baking!

If you are interested in having your questions answered during a personal nutrition consultation, please contact me at ascheetz@nifs.org or 317-274-3432, ext 239. Learn more about Nutrition and Wellness services at NIFS.

This blog was written by Angie Scheetz, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

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Topics: nutrition healthy eating recipes snacks calories holidays

5 Thanksgiving Day Hacks

5 Thanksgiving Day Hacks [Infographic]

5ThanksgivingDayHacks

This blog was written by Tony Maloney, Health Fitness Specialist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: exercise calories holidays weight management workout goals Thanksgiving

Staying Focused on Your Fitness Goals For the Rest of 2014

It is that time of year again…the holidays are coming up fast! Life gets extra chaotic for many of us this time of year, and good fitness and nutrition habits are at a high risk of slipping.

The good news is that NIFS is here to help you keep from slipping too far down this slippery slope during the holiday season! We are happy to offer two different programs that are FREE to all NIFS members during the months of November and December year after year.

Maintain Not Gain MaintainGainLogo

Give yourself a little bit of extra accountability by signing up for Maintain Not Gain. This program incentivizes members to maintain their weight throughout the holiday season. With group workouts every two weeks, weekly emails packed with nutrition and fitness tips to keep you engaged, and prizes for those who maintain or lose weight during the duration of the program. There is something that everyone can benefit from by signing up for this free program. Don’t miss out on this experience and mark weigh-in week on your calendar for November 1 to 7.

The Rowing Challenge

All in good fun, the rowing challenge never disappoints for a good competition year after year! It is pretty simple: pick a team and ROW! The team that rows the most meters per person and the team with the highest total meters rowed earns bragging rights as team winners. Joining a team is an excellent way to ensure you are getting in some extra bouts of cardio and caloric burn during the busiest time of the holiday season, which means you are earning yourself some leeway to have a little more room to indulge. Your team will be depending on you to row towards the win!

Look to sign up for a team November 10 to 23.

Free Fitness Assessment

Along with both of these programs, this is a great time of year to take advantage of your free fitness assessment and exercise plan from our team of Health Fitness Specialists. If you are looking for a new routine or just need a little more guidance we're here to help you.

Free Fitness Assessment

Don’t let the holiday season get the best of you this year. Your fitness and nutrition habits do not have to completely derail. Let NIFS help you find the right balance between fitness, food and fun this year!

 

This blog was written by Stephanie Kaiser, NIFS Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: cardio calories holidays NIFS programs weight management

Healthier Holiday Cocktails

The holidays are a challenging time because there are so many more delicious foods everywhere. For some people, this is a time of year when they consume more alcohol at holiday parties. Unfortunately, most of these cocktails are loaded with calories. Here are some tips that can help keep the party going—but not increase your waistline!

  • Choose cocktails that don’t add a lot of calories beyond the alcohol with high-calorie mixers. Order soda water and a splash of cranberry juice or diet soda as the mixer.
  • Have a non-caloric beverage (such as water, iced tea, or decaf coffee) in between alcoholic drinks.
  • Order your drink with extra ice.
  • Set a goal to stick to the alcohol recommendations for adults: 1 drink per day for women and 2 drinks per day for men. A drink is 5 ounces of wine, 1½ ounces of liquor, or 12 ounces of beer.

Try some of these lower-calorie beverages at your next holiday party!

Made-over Eggnog egg nog

Ingredients:

  • 3 large eggs
  • 3 large egg whites
  • 5½ cups low-fat or skim milk
  • ¼ cup sugar
  • ¼ cup Splenda or alternative sweetener
  • 2 TB. cornstarch
  • Pinch of salt
  • 2 TB. vanilla
  • ½ tsp. (plus additional for sprinkling) ground nutmeg
  • ⅓ cup dark rum (optional)

Directions:

  1. In a bowl, with a whisk, beat eggs and egg whites until blended; set aside.
  2. In a heavy 4-quart saucepan, with heat-safe spatula, mix 4 cups milk with sugar, cornstarch, and ¼ teaspoon salt.
  3. Cook on medium-high until mixture boils and thickens slightly, stirring constantly. Boil 1 minute. Remove saucepan from heat.
  4. Gradually whisk ½ cup simmering milk mixture into eggs; pour egg mixture back into milk in saucepan, whisking constantly, to make custard.
  5. Pour custard into large bowl; stir in vanilla, nutmeg, rum (if using), and remaining 1½ cups milk.
  6. Cover and refrigerate until well chilled, at least 6 hours or up to 2 days.
  7. Sprinkle eggnog with nutmeg to serve. Makes about 6½ cups.

Serves: 13  Serving size: 1 cup
Calories: 90   Fat: 2g  Carbohydrates: 10g  Protein: 6g

 

Sparkling Pomegranate Cocktailpomegrante drink

Ingredients:

  • 1½ cups pomegranate juice
  • ¼ cup grenadine
  • 1 (750-milliliter) bottle Prosecco or dry sparkling wine, chilled
  • 6 lime slices (optional)
  • Pomegranate seeds (optional)

Directions:

  1. Combine pomegranate juice and ¼ cup grenadine in a 2-cup glass measure.
  2. Divide the juice mixture evenly among 6 Champagne flutes or wine glasses. Top each serving evenly with wine, and garnish each serving with lime slices and seeds, if desired.

Serves: 6  Serving size: ¾ cup
Calories: 164  Fat: 0  Carbohydrates: 21g  Protein: 0g

 

Spiced Hot Cidercider

Ingredients:

  • 4 cups apple cider
  • 1 cinnamon stick
  • 5 whole cloves
  • ½ cup applejack (apple brandy)
  • 2 TB. cinnamon schnapps
  • Cinnamon sticks, for garnish

Directions:

  1. Bring apple cider, cinnamon stick, and cloves to a boil.
  2. Reduce heat and simmer for 5 minutes. Add applejack and schnapps. Garnish with a cinnamon stick and serve hot.

Serves: 6  Serving size: ¾ cup
Calories: 143  Fat: 0g  Carbohydrates: 23g     Protein: 0g

 

If you need more motivation to maintain your weight during the holidays, schedule a personal nutrition consultation for help surviving the holidays, contact Angie Scheetz, RD, at ascheetz@nifs.org or (317) 274-3432, ext. 239.

Topics: nutrition healthy habits healthy eating recipes snacks calories holidays