This Week's Sponsor: Rochester Life and Times

🎄 Holiday Health Trivia Question

Which holiday food choice is most likely to help keep blood sugar levels steady when eaten as part of a balanced meal?

A. Sugary holiday cookies
B. Mashed potatoes with butter and gravy
C. Roasted turkey with vegetables
D. Sweetened eggnog

❤️ Three Interesting Health Facts

• 1. Eating protein first during a meal can help reduce blood sugar spikes after eating.

  2.  

  3. Staying hydrated during winter helps prevent fatigue and supports joint health, even when you do not feel thirsty.

  4.  

  5. Walking for just 10 to 15 minutes after a meal can aid digestion and improve blood sugar control.

Searching for a festive, healthy treat in Rochester, NH?

Lilac City Exchange brings you a Creamy Holiday Berry Smoothie packed with fresh flavor and nutrition.

With unsweetened almond milk, frozen banana, mixed berries, spinach, and flaxseed, this easy recipe boosts your fiber and antioxidants, making it a smart breakfast or guilt-free dessert.

Simply blend until creamy, and enjoy a festive option that keeps your holidays both tasty and wholesome.

For even more healthy inspiration, stop by Lilac City Exchange in downtown Rochester.

Discover a wide range of nutritious choices to keep your energy high all season long.

Celebrate the season with flavor and wellness—it’s easy with local favorites like this!

Why did the tomato turn red at the holiday dinner table?
Because it saw the salad dressing.

Amid Rochester’s snowy streets and shimmering holiday lights, a golden retriever puppy named Holly longed for a loving home at the Verona Street Animal Shelter.

Her soft, golden fur and gentle spirit shone brightly in a shelter bustling with visitors, yet Holly was often overlooked as others chose different companions.

Holiday magic filled the shelter, decorations gleaming and a red ribbon tied gently around Holly’s neck, as Miss Nancy offered encouragement and hope.

On Christmas Eve, as snowflakes floated down and Holly watched quietly from her blanket, the jingle of the shelter door brought a family searching for a special friend.

Their young daughter’s eyes lit up at the sight of Holly, and soon the entire family knew she was meant to be with them.

That night, beneath a sparkling tree, Holly finally found her miracle—snuggled close with her new family, cherished and home at last.

“Taking care of your body is the greatest gift you can give yourself this season.”

Standing on one leg for just 10 seconds can be a surprisingly powerful indicator of overall health and longevity.

As people age, they lose about 1-2% of muscle mass each year—beginning in their early 30s—which can add up to a staggering 50% by age 80.

This steep decline is closely tied to a greater risk of falls, the leading cause of injury for adults over 65 in the United States.

Health professionals recommend the 10-second balance test to help identify muscle weakness and pinpoint those at higher risk.

To try it, simply stand on one leg—keeping a sturdy surface within reach for safety.

In Rochester, NH, local groups like the Rochester Recreation & Arena provide adults 50+ with classes to build strength and balance.

Regular strength exercises—such as calf and one-leg raises—can restore muscle and enhance stability, protecting against dangerous falls.

Cooking Without Electricity

If the power goes out, use a gas grill or charcoal grill outdoors only to heat soups, boil water, or warm pre-cooked meals. Always keep the grill outside, away from doors and windows, and never use it indoors for safety.

The Mediterranean diet is celebrated for its focus on whole foods and healthy fats, offering a practical way to help manage insulin resistance.

This 7-day meal plan features nutrient-rich dishes designed to balance blood sugar and support well-being, with each day structured around 1,500 calories and the flexibility to increase as needed.

Daily meals include lean proteins such as chicken, fish, eggs, tofu, and legumes, alongside fresh vegetables, whole grains, and healthy fats from sources like olive oil and nuts.

Choices range from Greek yogurt parfaits and grilled salads to quinoa bowls and flavorful baked fish, promoting both variety and satisfaction.

The diet’s rich fiber content encourages stable blood sugar levels, while unsaturated fats help reduce inflammation and enhance heart health.

Pairing this meal plan with portion control, hydration, and regular physical activity can boost insulin sensitivity and overall health.

Use smaller plates during holiday meals. Research shows this simple change can help reduce overeating without feeling deprived.

The holidays invite joy, family, and irresistible meals.

Enjoying festive favorites doesn’t have to mean sacrificing health.

Choosing lean proteins like herb-roasted turkey or chicken seasoned with olive oil and fresh herbs adds flavor without extra sodium or sugar.

Roasted sweet potatoes with cinnamon, green beans topped with almonds, and quinoa or wild rice pilaf offer wholesome sides that are rich in fiber and nutrients.

For balance, fill half your plate with vibrant veggies, a quarter with protein, and the rest with whole grains—an easy way to help prevent overeating while staying satisfied.

Maintain energy by eating regular meals, staying hydrated, and savoring each bite slowly for fullness cues.

A brisk walk after dinner aids digestion and can become a joyful tradition.

Relish the season’s flavors and make nourishing choices part of your celebrations.

Try incorporating more colorful fruits and vegetables into your meals to ensure you are getting a variety of essential nutrients.

C. Roasted turkey with vegetables
Lean protein and fiber-rich vegetables slow digestion and help prevent sharp blood sugar spikes.