November 2018 Hot Flashes

Stuffing, honey baked ham and pie, oh my!

Did you know on Thanksgiving, the average person will eat 4500 calories? After all that, chances are good you’ll find yourself either in front of a tv, or lying down somewhere for a blissful nap. But you know that’s not healthy!

There are plenty of tips about eating on Thanksgiving Day, but here are some for the week leading up to Turkey Day. Exercise every day for at least 30 minutes. Do not skip any meals. Skipping a meal can cause increased hunger and higher blood sugars.

Drink plenty of water. Sometimes when we are dehydrated we think we are hungry, when in fact we are thirsty, so don't forget especially going into they holiday to give your body the water it wants and needs.

When you do eat before Thanksgiving, eat healthy. Choose less sugars, fats, salts, and processed foods. Finally, remember it’s about family, not the food. Set your intentions on enjoying the company.

Easy Peasy Pecan Clusters!

With only five simple ingredients, this rich and decadent dessert could be made by your kids! Almonds, pecans and walnuts are dipped in dark melted chocolate and finished with a touch of sea salt for a tasty holiday treat!


  • 20 almonds
  • 20 pecan halves
  • 20 walnut halves
  • 1 package Ghirardelli Dark Chocolate Melting Wafers*
  • sea salt


  1. Place chocolate wafers in a medium, microwave safe bowl. Melt in 30 second increments, stirring until melted, about 1 1/2 minutes total.
  2. Working quickly, dip a walnut into the melted chocolate with a fork and shake the excess off. Transfer to a piece of wax paper. Do the same with the pecan, then lay the pecan on top of the walnut. Repeat with the almond, finishing the cluster. Repeat with the remaining nuts.
  3. Finish each with a pinch of sea salt, to do this you will want to sprinkle it on top once they are almost dry so it doesn’t absorb, but not too dry or it won’t stick. Enjoy!

Three Tips for Older Adults to Prevent Falls

As we get older, we lose muscle mass, therefore increasing our chances for falls. Here are some great tips to keep in mind that will help build strength and lower the chance of a fall.

Alternating Lunges
Stand tall with your feet hip-width apart. Place a sturdy chair to one side to hold for balance. (When you feel strong enough, stop using the chair.) Keeping your back straight, step forward with one foot. Bend your front knee until your back knee is almost touching the ground. Make sure your front knee doesn’t extend past your front toes. Then, push through your front foot to return to standing. Then do the opposite leg. Start with five, working up to reps of 10.

Single Foot Stands
Stand near a wall or hold on to sturdy furniture. Simple raise one foot off the ground and hold for a count of 10. Keep your torso straight and avoid leaning on the planted foot. Do five reps. Then switch and do the other foot for five reps.

Sit to Stands
Begin seated in a chair with arms. Then, brace yourself on the arms and push your butt up in the air using as little help from your lower body as possible. Once you’ve lifted your body out of the chair, slowly lower yourself back into a seated position. Perform 10 repetitions. You’ll want to feel this in your hips and quads.

Video Games that are fun & good for you!
Did you know that November is one of the best time to pick up on deals for video games? We want to suggest just a few for kids of all ages.

Wii Sports Resort has all of the traditional sports video games, like golf, cycling, archery, and bowling. However, the updated version now has new and extra sports challenges.

Xbox Kinect Rush Disney/Pixar features your favorite characters from your favorite pixar movies running, jumping, swimming, and climbing and your child can use their body to help these characters perform these tasks.

Just Dance Kids tops all the lists of best exercise games. With over 40 dances and plenty of songs, this one is sure to get kids to bust a move and burn some calories!


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