A general rule of thumb is this: If it came naturally from the earth i.e.: fruits, vegetables, nuts, and seeds, then it has the HealthNet’s stamp of approval! Processed foods are usually the culprit; however, we’ve narrowed it down to which ones to avoid, which ones to choose, and which ones to make at home!

Peanut Butter

• Peanut butter can often be used as a significant source of protein, it’s very filling and tastes amazing. However, most peanut butters are loaded with sugar, oil, and salt. Try using peanut butters with just two ingredients: dry roasted peanuts, and salt. If it must be stirred, that is a natural indication that the peanut butter has not been overly processed.

Oatmeal

• Oatmeal is often promoted as a great option for breakfast because of its high nutrient content and ability to keep you full until lunch. However, individual packets of oatmeal that can be prepared in the microwave are usually contaminated with extra sugars and unnecessary additives to make it “easier” for the consumer. The good news is that oatmeal labeled as “steal cut” or “rolled oats” are not overly processed and have the potential to taste like whatever you want depending on what you add to it. Try adding cinnamon, mashed banana, and frozen berries to your next bowl of oats!

Hummus

• Over the last few years, everyone has seemed to come to a common consensus that hummus is extremely delicious, as well as being a healthier alternative than other vegetable and cracker dips. Although true, it is important to be cautious when eating hummus because of the high oil content. A large amount of oil is directly associated with a high calorie count. It can be easy to go overboard with hummus because of how addicting it can be to snack on. If eating in moderation seems too difficult, one could always opt to making their own with a can of rinsed chickpeas, tahini, garlic, lemon, olive oil, spices, and salt! This way you can control the portion size of the oil and salt, so you know exactly what is going into your body.

Salad Dressing

• Much like hummus, store bought salad dressing always seems like a good idea in theory. It is made for salad so it must be healthy, right? Not necessarily. These dressings are usually very heavy on the oil and salt. Luckily, dressings can actually be made from home and stored in the fridge for a few days. If a salad dressing must be refrigerated it is generally a good indicator that it is fresher and better for you than those found on the shelves in the grocery aisles. Mashing up an avocado with some salt and lime juice and diluting it with water is a great healthier alternative to store bought options.

When it comes to healthier alternatives always be observant of sugar, salt, and oil/fat content. Understand how many calories in a serving size, and never forget the option of creating your own at home. Doing so usually results in a tastier final product anyways!

Posted by: Emily Jump, Marketing and Communications Intern

Candy Corn (25%): Who can turn down the delicious, yet addictive candy we all love to hate? You’ll feel better knowing that there are only about 150 calories, per 22 candy corns.

Caramel Apples (31%): It’s an apple, it has to be healthy, right? Think again. Caramel apples, depending on thickness of caramel and if it has nuts can range from 250-250 calories.

Chocolate Candy (31%): M&M’s, Reese’s and Hershey’s oh my! If you think you’re saving calories by reaching the for snack size, you might be surprised. Snack sizes & fun sizes tend to be different amount and most still rack up calories. Reese’s snack sizes are 100 calories or 180 if you go for the pumpkins instead, while M&M’s only rack up 70 calories.

Gummies (6%): If gummy treats like Dots and Lifesaver gummies are more your style, you might save some calories compared to other Halloween treats. A snack size Dots container has 70 calories, while Lifesaver gummies have 52 calories.

If you are worried you won’t be able to control yourself from reaching into the candy bowl, check out these tips from HealthNet Clinical Dietitian, Karen Gough.

“Don’t get sucked into the ‘see food diet’ that just makes you want to eat the candy because you see it,” says Brian Wansink, PhD, a Cornell researcher and author of Mindless Eating:  Why We Eat More Than We Think. “We eat more of visible foods because it causes us to think about it more, and every time you see the candy bowl you have to decide whether you want a piece of candy or not.

Several ways to avoid eating extra calories is:

• Buy candy you don’t like
• Keep the candy out of sight – when you see it you want it period!
• Savor one or two pieces of your favorite candy once a day
• Chew sugar free gum

Make sure you are eating regularly and including healthy snacks.  Skipping meals and snacks will only cause cravings and you guessed it…. you go for the HALLOWEEN CANDY!

Joy?  Peace?  Yeah, right. 

It’s easy for the season of holidays that begins this month to become more stressful than joyful. 

At HealthNet, we believe it’s time to  stop the insanity and get back to the basics.  Simplify.  Cut back on the extra stuff.  Focus on the key things that can keep you and your family healthy and balanced.

For more than 44 years, HealthNet’s doctors, nurses, midwives, social workers, therapists, dentists, outreach and home visitation teams and other caregivers have played a central role in helping families throughout the Indianapolis area build healthier lifestyle habits.

That’s why we believe that small steps lead to big changes. With a balanced approach centered on the fundamentals, even the busiest families can discover ways to eat healthier, live well and feel better.

This month we’ll be sharing blogs and tips on just that – how to get back to the essential health basics for you and your family this holiday season.

Want us to keep you updated via email?? Sign up for our eBlasts now by clicking here .

How you can directly help…

1. For many of the families we serve, staying healthy involves so much more than a doctor’s visit. It’s about the basics of life – food, clothing, shelter and other essentials. You can help by hosting a Holiday Helpings Drive!
2. If you like what you read in November, we are asking that you please consider forwarding these messages, links, tweets and Facebook posts to friends, family members, and work colleagues. By providing a little education and an easy way to get involved, we believe we can bring new awareness to our cause — especially with your encouragement!
3. Now, take this Simplify the Season Pledge by signing your name in the comments below.  Then embrace the joy!                                                                                                                                                         Simplify the Season Pledge                                                                                                                                                                 I pledge to STOP the holiday insanity.
   I will make every effort to simplify the Season.
   I will not stress out over decorating, wrapping, buying and baking.
   I will not buy thoughtless gifts.
   I will not over-commit my time.
   I will plan my schedule with free time to sip hot cocoa.
   I will enjoy the true spirit of the season – joy, peace, giving.

How does one define the word “Family”?

The definition I found states, “Two or more people who share goals and values, have long-term commitments to one another, and reside usually in the same dwelling place.”

How does one define the word “Thrive”?  A definition I found states, “To grow or develop well or vigorously or to prosper; flourish.”

In my 34 years of living, there is one thing that I have been taught and tried to live on a daily basis and that is that one cannot grow, develop, prosper or flourish where there are no goals/values or where there is a lack of long-term commitments.

It is imperative that one not confuse “thriving” with money.  While money is needed and it is an important part of life, we must not equate our account balances with thriving.

Thriving or prospering occurs when we are in good health (mentally, spiritually, physically and emotionally).  Our thriving begins at home and it is shaped/developed by those people who share our goals and values and with those who are committed to us long term (our families).

My wife and I have multiple children and what we do on a daily basis is let them know how committed we are to them.  After long days of work, we spend time with them on their homework, we have dinner with them and after bathing them, we either read or just hang out until bed time.  We do our very best to let them know that we love them by displaying that love towards one another.  Our children prosper (mentally, physically, emotionally and spiritually) because our marriage prospers through Grace and Mercy.

Prospering takes commitment.  We have had to limit the TV viewing to Friday, Saturday and Sunday afternoons only.  While that hasn’t gone over too well, our children are starting to understand the importance of 9-10 hours of sleep every night and how it helps them to maintain a healthy weight and how it helps them to focus better in school.  Also, we have cut back on the sweets, juice and junk foods. Again, it is not popular, but very necessary.  We are encouraging them to learn how to be wise when it comes to finances.  They are required to deposit any money that they receive (Christmas, birthday or even from the Tooth Fairy) into their banking accounts.  What?  That’s right even at ages 9, 7, 6 and 6!  We are teaching them to be savers and not spenders.

Finally, our children’s spiritual and emotional health are, from our perspectives, the most important component of their very being. We believe that the physical cannot function properly without a strong spiritual foundation.  So, we stress spirituality and daily prayer.

Does our family always get it right?  No.  Are we perfect? No.  But, we try our very best to invest into one another and we therefore are a thriving family.  Because of our Spiritual Foundation. Thoughts?

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What are some ways you help your family thrive? Share your tips with us!

When it comes to heart health, is it better to be thin or fit?

The short answer, of course, is that it is best to be both at a healthy weight and fit.  But if you could only be one, which would be better? 

The answer from this 2012 article in the Journal of the American College of Cardiology may surprise you.

What did they study?

Researchers followed over 3,000 patients for 6 years and kept track of their weight and body fat percentage, their fitness level (measured by a treadmill test), and their relative chances of developing high blood pressure, high cholesterol, or metabolic syndrome (an early form of diabetes).

What were the results?

The patients received at least 3 medical examinations over a six year period.  Maintaining or improving fitness level went along with a lower risk of developing high blood pressure, high cholesterol, or metabolic syndrome.  Not surprisingly, patients who gained weight during the study had a higher risk of developing all 3 problems.  However, in the patients who gained weight but still managed to improve their fitness level, they had a much lower risk of developing any of the 3 problems than those who gained weight but were not fit.

What does this mean?

Improving fitness and working towards having a healthy weight are both important to reduce the risk of developing heart risk factors in otherwise healthy adults.  Keep in mind that keeping a high fitness level (regular exercise!) can protect you from heart disease even if your weight is higher than ideal.

What are YOUR hopes & dreams for weight loss? How are you making them a reality?