Here come the HOLIDAYS!!

Here come the HOLIDAYS!!
 Lights are up, Christmas music playing, snow is falling and the party invites are flowing. This time of year brings together family and friends and with that brings a lot of food and treats. It can be difficult stay on track for most of us but with some good planning it can be possible.

  • Drink plenty of water: 8-10 glasses a day or more to stay hydrated.

  • Don’t hang out near the food: when you stand near the food you are more likely to continue nibbling and not realize the amount of calories you intake. 

  • Eat small portions and wait 10-15 minutes before going up for more. It can take time for the signals to get to the brain to let you know you are full.

  • Stay active: try to get 30 minutes of moderate exercise 3-5 days a week.

  • Get plenty of rest: When tired and feeling burnt out it is easy to grab unhealthy snacks and drinks.

I know having the traditional favorites are a must during this time of year but here is a suggestion that seems to go over well with both adults and children. 
Apple Nachos


2 medium apples of your choice
2 tablespoons cup dark chocolate chips
1 tablespoon unsweetened coconut flakes
2 tablespoons of Natural Creamy Peanut Butter or Almond Butter
1 tablespoon raw, unsalted nuts (of your choice), coarsely chopped
1 teaspoon lemon juice (optional) not necessary if planning to eat right away but it will help prevent browning if you care taking to a party
  •  Core and cut apples into slices arranging in pinwheel pattern on large plate.
  • Squeeze the lemon juice over them, if desired.
  • In a microwave-safe bowl, melt the chocolate chips in 10-15 second intervals on 50% power, being careful not to burn the chips. Stir in between intervals until melted. Drizzle the chocolate with a spoon over the apple slices.
  •  In another microwave-safe bowl, heat the peanut butter for 10-15 seconds on 50% power, to allow it to loosen, then drizzle the nut butter with a spoon over the apple slices.
  • Be care not to overheat chocolate or nut butter, it will result in a lumpy and gritty texture. 
  •  Evenly sprinkle the coconut flakes and chopped nuts over the apple slices, and ENJOY!!


Kerra Pietsch, LPTA, F.N.C 
Andover Physical Therapy

December 10th, 2015

Posted In: General

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