Wellness Weekly: Fats, Healthy Donuts, and More

By Idy Perl

Welcome to the second installment of Wellness Weekly! Tonight is the first day of Chanukah, the yom tov of light, joy, and (delicious) fried foods. Be mindful of your portions though, as too much fried food can be damaging for your health. Read on to learn more about fats and how to stay active during the winter months. Happy Chanukah!

 

Myth Buster:

Myth: All fats are unhealthy... or are they?

Truth: Saturated and trans fats, which are found in fatty meats, high fat dairy food, fried food, and processed snacks, can have many negative effects when eaten in excess, such as weight gain, high cholesterol, and increased risk for heart disease or a stroke. On the other hand, healthy fats can actually improve your cholesterol levels and decrease the risk of cardiovascular disease.

Foods with healthy fats include nuts, vegetable oils, avocado, peanut butter, salmon, sardines, and seeds such as chia and sunflower seeds.

To cut down on unhealthy fats over Chanukah try substituting Canola oil with avocado oil or olive oil.

 

Healthy and Delicious:

Looking for a healthier donut alternative? Try these delicious yogurt-based donuts!

Donuts:

190 grams of plain yogurt

140 grams self-rising flour

Heat a pot of oil. Mix the yogurt and flour in a bowl and put it into a piping bag. Cut a hole in the bag and squeeze small balls of the mixture into the oil. Fry until golden brown.

Maple Glaze:

4 tbsp salted butter

1/3 cup maple syrup

1 cup powdered sugar

1 tsp vanilla extract

Heat the butter in a small pot over medium heat until its slightly browned, about 2-3 minutes. Remove from the flame and mix in the maple syrup, powdered sugar, and vanilla. Drizzle over the doughnuts, or just go ahead and dip them in! Enjoy! 

 

Wellness Wisdom:

Did you know that the germs from a sneeze can travel up to 25 feet within 22 seconds, and droplets from a cough can go up to around 6 feet? Always cover your nose and mouth when coughing or sneezing and be careful around others who have a cold.

 

Mind And Body Exercise:

With the recent snowstorms and freezing temperatures that greatly discourage many of us from going outside or moving around too much, you might not be getting as much exercise as you should. Even if you can’t do a full workout, just doing some daily stretches can help keep your muscles flexible and strong.

One easy stretch you can do is this hamstring stretch:

Lie on the floor with your left leg next to a wall or door frame. Raise your left leg and rest your heel against the wall, then gently straighten your leg until you feel the stretch in your thigh. Hold the stretch for 30 seconds and then switch to your other leg.

 

Sharing Is Caring:

How you stay active in the winter?