
November 1: Sparkling Strawberry Mint Water

Nutrition: 5 calories; 2g carbohydrates
Ingredients
3.5 cups sparkling water (divided)
2 tsp fresh lemon juice
4 large fresh mint leaves plus 4 mint sprigs (divided)
4 large fresh strawberries (stemmed)
Directions
- Puree the strawberries, mint leaves, lemon juice, and 1/2 cup of the sparkling water in a blender on low speed until smooth, at least 30 seconds.
- Pour the puree into a serving pitcher. Very slowly pour in the remaining sparkling water.
- Serve chilled over ice in tall beverage glasses. Garnish each with a sprig of fresh mint.
*From Diabetes Food Hub of the American Diabetes Association
November 3: Soil Testing for Healthy Spring Gardens
If you want a spring garden, it’s time to start planning now. Agricultura and Natural Resources Extension Agents recommend soil testing in the fall so you can prepare your soil during the fall and winter to produce optimal fruits, vegetables, and flowers. Check out how to get your soil tested at Monroe County Extension. Not in Monroe County GA? No problem! Every County in GA has an Extension Office. If you live in a different State, you can google to find your State Extension Offices to see if they offer soil samples!
November 5: Healthy Nachos
Nutrition: 209 calories; 6g protein; 6g fiber; $1.55 per serving
Ingredients
Cooking spray
3 medium sweet potatoes (about 1 pound), peeled and thinly sliced into 1/4-inch thick rounds
1 tablespoon olive oil
1 1/2 teaspoons paprika
1 teaspoon chili powder
1 teaspoon garlic powder
1/3 cup no-salt-added black beans, rinsed and drained
1/3 cup low-fat shredded Cheddar cheese
1/3 cup chopped tomato (1 medium Italian plum [Roma] tomato)
OR
1/3 cup canned no-salt-added diced tomatoes, rinsed and drained
1/3 cup chopped avocado
Directions
- Preheat the oven to 425°F. Line two medium baking pans with aluminum foil. Lightly spray the foil with cooking spray.
- In a large bowl, toss together the sweet potatoes, oil, paprika, chili powder, and garlic powder. Spread the sweet potato mixture in a single layer in the baking pans.
- Bake for 10 minutes. Using a spatula, turn over the sweet potatoes. Bake for 5 to 10 minutes, or until crisp.
- Remove the pans from the oven. Sprinkle the beans and Cheddar over the sweet potatoes. Bake for 2 minutes, or until the Cheddar melts.
- Sprinkle with the tomato and avocado.
*From the American Heart Association
November 6: Walk instead of Driving!
Walking is good for your health! Studies have shown that walking not only supports your physical health, but your mental and emotional health as well. Think of ways and places you can get more walking in during the day in place of driving. Could you walk to lunch or dinner? Can you park in the farthest parking spaces when you go to the grocery store or movie theater? Are you close enough to work that you could walk instead of driving?
November 7: Pass on eating out!
With current food prices increasing we feel it in our bank accounts more than usual. Passing on eating out can not only help save some money, but it can also have healthy impacts on your physical health because you have more control over how much sodium and fat goes into your meal. You can also choose more appropriate portion sizes. Make it fun with candles on the table. Get dressed up. Consider making a menu. Get the whole family involved and prepare the meal together or make it a fun date night. Calculate the savings and put them in your savings account!
November 9: Greek Yogurt Parfait

Ingredients:
3 tablespoons fresh blueberries
4 ounces lemon or vanilla low-fat (or non-fat) Greek yogurt
1 tablespoon crushed breakfast cereal
Directions:
- Spoon blueberries into a cup and top with yogurt
- Sprinkle with cereal. Serve immediately.
*From FoodTalk.org
November 10: Try Desk Exercises
Taking a quick break from sitting at your desk during your workday can help keep your body conditioned and offer a reset in your workday. Check out this “7-minute Workout Anywhere” from the American Heart Association.
November 11: The Hunger Scale
This is a super helpful tool that can help you evaluate your hunger cues. Try to stay in the green section. Start eating around 3 or 4 and stop at a 5 or 6. Eat slowly, put your fork down between bites. Keep in mind, it can take up to 20 minds for your body’s chemical responses to signal your brain that you are full.

November 13: Save Money, Choose Nutritious Meal Plans.
Typically, eating out is more expensive than cooking your own food. Many people spend more money than they need to because they don’t meal plan. Meal planning can look like knowing what you are cooking each night, but it can also mean you prep meals ahead of time too. Personally, the later really helps me. Planning well, sticking to my grocery list, having some tried and true recipes I know well allows me to spend one (or two nights) cooking a week and not eat out. If you’ve never meal planned before start by using a meal planner, nutritious recipes, and a grocery list.
November 14: National Homemade Guac Day!!
Ingredients:
1 Avocado, halved and pitted
1 to 2 Roma tomatoes, finely chopped
2 to 3 tbs. Extra virgin Olive oil
1/4 cup finely chopped green onions
OR
1/4 cup red onion
1 to 2 tsp. finely chopped fresh jalapenos, seeds and ribs discarded (optional)
1.5 tsp. fresh lime juice
1/4 tsp. salt
Pinch of pepper
1 tbs. plus 1.5 tsp chopped fresh cilantro (optional)
Directions:
- Cut the avocado in half, remove the pit and scoop the flesh out of their shell. Dice or mash the avocado. Slowly add the olive oil, jalapenos, and lime juice and fold everything together.
- Combine the green onion, or red onion, and tomatoes, mix well. Season with salt, pepper, and cilantro and fold well.
- Refrigerate for at least 3 hours so that flavors can develop but remove from the fridge at least 20 minutes before serving.
Tip: Serve with bell peppers, carrots, and/or cucumbers instead of chips.
*Adapted from American Heart Association and American Diabetes Association.
November 16: Social Networking and Cyberbullying
Parenting adolescents is not easy! Teens today are very familiar with social technologies and parents are often unaware of how to guide their kids in making wise choices online. This UGA Extension Principles of Parenting can help with some of your parenting questions surrounding social media and online platforms.
November 18: Spicy Pumpkin Burritos!
Nutrition: 259 calories; 10g protein; 9g fiber
Ingredients:
1 teaspoon olive oil (extra virgin preferred)
1/2 cup frozen whole-kernel corn
1 15.5-ounce can no-salt-added black beans, rinsed and drained
1 15-ounce can solid-pack pumpkin (not pie filling)
1 cup cooked brown rice, cooked without salt and margarine
1/4 cup water
1 teaspoon ground cumin
1 teaspoon chile powder (made with ancho chiles preferred)
1/2 teaspoon dried oregano, crumbled
1/4 teaspoon cayenne
8 8-inch whole-grain tortillas (lowest sodium available)
1/2 cup sliced green onions
1/2 cup fat-free sour cream
1/2 cup shredded lettuce, such as romaine or spinach
1/2 cup chopped tomato
Directions:
- In a medium saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the corn for 4 to 5 minutes, or until slightly browned, stirring occasionally.
- Stir in the beans, pumpkin, rice, water, cumin, chili powder, oregano, and cayenne. Bring to a simmer. Reduce the heat and simmer for 4 to 5 minutes, or until heated through.
- Warm the tortillas using the package directions.
- Spoon the filling down the center of each tortilla. Sprinkle the green onions over the filling. For each burrito, fold two sides of the tortilla toward the center. Starting from the unfolded side closest to you, roll the burrito toward the remaining unfolded side to enclose the filling. Transfer with the seam side down to plates. Top with the sour cream. Sprinkle with the lettuce and tomato.
*From the American Heart Association
November 21: Wait a Day to Purchase
We’ve all been there. Walking through the store, or scrolling through an online store, dropping items into our carts that we didn’t have on our list to purchase. The next time you find yourself in this scenario stop, put the item back, wait a day (or two), and really evaluate. Do you need this item? Can you get it for a better price somewhere else? Could you put that money towards something else that is needed or more important to you? Taking time to evaluate our purchases can save us money, especially if we take the money we were willing to spend on that item and put it in our savings account!
November 23: MyPlate

For many of us our nutrition education took the physical form of a pyramid. Though still a very useful tool the USDA shifted in 2011 to a new nutrition diagram called MyPlate. The goal was to make nutritional information easier to read, more accessible, and show more clearly what a well-balanced diet looks like. The USDA MyPlate website has some really great resources. A great place to start is the MyPlate Plan.
November 25: Dance Party!
Getting in our physical activity doesn’t have to be boring or feel like some giant obstacle. Dancing is a wonderful form of physical activity. So, use some of the turkey full you filled up on yesterday, grab your loved ones, the kids, and some friends. Find a really fun playlist and have a dance party!
November 26: 5 Things You LOVE About Your Body.
Good health is more than eating right and physical activity. A lot is also connected to our mental and emotional health as well as our social and economic wellbeing. Part of being healthy mentally and emotionally means learning to have a good perspective about our bodies. Set aside 10 to 15 minutes today to write down 5 things you love or appreciate about your body.
November 27: Motivate Your Child Through Playful Exploration.
Did you know that the motivation to learn about the world around us begins in infancy? It sure does! And as a parent you can do a few things to encourage this is motivation in your children. According to Harvard University’s Center on the Developing Child there are 9 important ways to encourage motivation to learn about the world from infancy through adolescence. They are:
“Follow baby’s lead; Elicit curiosity; Encourage playful exploration; Prioritize social interaction during learning; Challenge children just enough; Give children agency; Provide incentives only when necessary; Praise the process rather than the outcome; Maintain a close connection with adolescents.”
How to Motivate Children: Science-Based Approaches for Parents, Caregivers, and Teachers (harvard.edu)
For an explanation of these 9 ways to encourage motivation in kids click here.
November 30: Stuffed Sweet Potatoes 3 Ways!

Ingredients
Meaty Chicken
1 medium cooked sweet potato
3 tablespoons shredded chicken
3 tablespoons cooked spinach
2 tablespoons salsa
a dash of garlic powder & hot sauce
Savory Southwest (This recipe is vegan!)
1 medium cooked sweet potato
3 tablespoons black beans
2 tablespoons corn
1 tablespoon diced red or green pepper
a dash of chili powder & cumin
Sweet Banana (This recipe is vegan!)
1 medium cooked sweet potato
1 tablespoon nut butter
1 ripe banana
1 tablespoon sunflower seeds
a dash of cinnamon
Directions
- Slice open the middle of the cooked sweet potato to form a pocket for other ingredients. Fluff the sweet potato by scraping the inside of the potato with a fork.
- Layer on the desired toppings. Serve warm.
Notes
- Kids love a toppings bar! Put out small bowls of toppings and let them make their own creations.
- In addition to the toppings shown, try leftover chili; stir-fried or steamed vegetables; caramelized pineapple with ham; nonfat plain yogurt; sunflower seeds or other nuts; peas; sautéed apples; or even a poached egg.
- Sweet potatoes are very versatile. Bake extra and use the leftovers for easy meal prep.
*From FoodTalk.org
November 2: Deviled Eggs

Nutrition: 45 calories; 3g Total fat (1g Saturated fat); 95mg cholesterol; 70mg sodium; 3g protein; 35mg potassium
Ingredients
6 large eggs
2 tbsp light mayonnaise (plus 1 tsp)
1/8 tsp mustard powder (dry)
1 pinch of salt
1 freshly ground black pepper
Directions
- Place the eggs in a small saucepan so that they won’t bounce or move around and crack. Cover with water. Bring to a boil. Immediately turn off and cover. Let sit for 15-18 minutes to continue cooking. Pour out the hot water. Shake the eggs in the pan to crack the shells. Add cold water and let sit. (This will make them easier to peel.)
- Peel the eggs and cut them in half vertically. Remove yolks, place them in a small bowl, and mash with a fork. Add mayo, mustard, salt and pepper. Fill egg whites with mixture. Garnish with sliced grape tomatoes, sliced olives, sliced radishes, sliced scallions, or a drop of caviar or truffle paste. (Garnishes are optional.)
*From Diabetes Food Hub of the American Diabetes Association
November 4: Read to your Child!
Reading to children at home
Reading to infants and young children is one of the best things parents can do! Many parents begin reading to their children before the age of 1, but reading aloud to children should start at birth. Reading aloud helps children build language skills, prepare to learn how to read, and begin a lifelong love of books. Cuddling together over a favorite story is also a great parent-child bonding time that children and parents enjoy. Over 80% of children enjoy or enjoyed being read book aloud at home, and 78% said they enjoyed that special time with their parent.
The good news is that parents recognize the importance of reading aloud to children, with 97% of parents said it is extremely or very important to read aloud. But only 63% read aloud to their child 5-7 days a week and only 44% talk about books with their child 5-7 days a week. Not surprisingly, parents with a high school or college education are more likely to read to their children than are parents who did not complete high school.
Children who are read to are more likely to engage in reading for fun 5-7 days a week. Children with large home libraries and parents who are frequent readers are more likely to read frequently and enjoy it. Children overwhelmingly agree that they enjoy and are more likely to finish books they have picked out themselves. The number of children who have read ebooks has also increased dramatically – from 25% in 2010 to 61% in 2014 – though 65% of children say they will want to read print books even if ebooks are available.
Reading and storytelling provide valuable developmental experiences for young children. Children who are read to or told stories regularly are more likely to develop an interest in reading and may start school better prepared to learn. By reading and telling stories at home, parents can become actively involved in their children’s education even before the children start school.
References: Scholastic Inc. (2015). Kids & family reading report (5th ed.). Retrieved from http://www.scholastic.com/readingreport/.
November 8: Add some spice!
As Americans we don’t have to work at finding sodium in our food. Though we do need sodium for our body to function the 2020-2025 Dietary Guidelines for Americans recommends keeping sodium levels at or under 2,300mg/day. Guess how much the average American gets? 3,400mg/day!
Harvard researchers recently conducted a study that assessed the cumulative health effects of excess sodium. They estimated that excess sodium accounts for the 2.3 million deaths each year around the world. The U.S. ranked 19th out of the 30 largest countries, with 429 deaths per million adults due to taking in too much sodium. That represents one in 10 U.S. deaths due to heart attack, stroke, and other cardiovascular diseases.
Sodium still high in fast food and processed foods – Harvard Health
“But I like my food to taste good” you say. I hear you! You don’t have to sacrifice flavor. Learning how to use spices and herbs can give you powerful and enhanced flavors to your dishes. You may even find some of the dishes are better than before once you get the hang of using herbs and spices. To get you started you can try making your own
No Salt Taco Seasoning (for 1 lb. ground beef):
- 1 Tbs Chili Powder
- 2 tsp Cumin
- 1 tsp. black pepper
- 0.5 tsp. paprika
- 1/4 tsp. garlic powder
- 1/2 tsp. onion powder
- 1/4 tsp. cayenne pepper
November 12: Easy Turkey Chili

Nutrition: 220 calories; 9g total fat; 440mg sodium; 23g protein; 610mg potassium
Ingredients:
nonstick cooking spray
1 lbs. lean ground turkey
1 bell pepper, any color (diced)
1 14.5-ounce can no-salt-added diced tomatoes
1 small yellow onion (peeled and diced)
1 tbsp chili powder
1 tsp cumin
1/2 tsp salt
1/2 tsp ground black pepper
Directions:
- Serve hot or cool to room temperature, then store in an airtight container in the refrigerator for up to one week or package in freezer bags in one cup increments for up to 3 months.
- Add cooking spray to a stock pot over high heat. Add the turkey and sauté until just cooked through, about 7-8 minutes.
- Add the remaining ingredients and bring to a boil. Reduce to a simmer for 15 minutes.
*From Diabetes Food Hub of the American Diabetes Association
November 15: Healthy Thanksgiving Recipes
Many of us look forward to Thanksgiving and we have our favorite dishes. If it is your first-time cooking Thanksgiving or you want to make some healthy adjustments here are a few sites for you:
For those needing to make dietary adjustments due to health diagnoses check out the American Heart Association and/or the Diabetes Food Hub. For those looking for recipes that promote affordable healthy food choices aiming to prevent obesity check out Food Talk. Food Talk even has suggestions for using Thanksgiving leftovers.
November 17: Take Your Walking Shoes to Work.

A big part of our success with health disciplines and habits is putting ourselves in environments that encourage good health behaviors. We can also create those environments. One simple way you can adjust your work environment to encourage physical activity is to have a pair of walking shoes you can leave at your desk or in your office. When you see them, it will remind you to take a walk as part of your lunch break. What other ideas can you come up with that will help you shape your environment to meet your health goals?
November 19: Lung Cancer
The leading cause of cancer deaths worldwide, lung cancer is most frequently caused by smoking. Though those who smoke are most at risk of developing lung cancer, those who are exposed to secondhand smoke are also at a greater risk of contracting lung cancer. Long term exposure to radon in the air can also result in lung cancer.
Symptoms of lung cancer include:
- A new cough that doesn’t go away
- Coughing up blood, even a small amount
- Shortness of breath
- Chest pain
- Hoarseness
- Losing weight without trying
- Bone pain
- Headache
If you are experiencing these symptoms, they are ongoing, and are concerned you may have lung cancer schedule an appointment to see your doctor.
For more info about lung cancer check out these resources:
– Mayo Clinic
– CDC
– The American Cancer Society
November 20: Froze Banana Splits

Nutrition: 220 calories; 10g total fat; 32g carbohydrates; 3g fiber; 4g protein; 330mg potassium
Ingredients:
1 large banana
6 strawberries
1 (20-ounce) can pineapple chunks (in 100% fruit juice) or 12 pineapple chunks
½ cup chocolate chips, melted
¼ cup peanuts, chopped
6 wood skewers
Directions:
- Wash hands with soap and water.
- Gently rub the banana and strawberries under cold running water. Peel and slice banana into 1-inch round pieces and slice strawberries in half lengthwise for 12 pieces of every fruit.
- Wipe the top of the pineapple chunk can with a damp paper towel. Open can carefully. Strain out 12 pieces of pineapple and refrigerate leftover pineapple.
- Line a baking sheet with parchment paper.
- To each skewer, alternate two pieces each of banana, pineapple, and strawberry. Place kebab on the baking sheet.
- Repeat process for the other skewers.
- Drizzle melted chocolate over fruit and sprinkle with peanuts.
- Freeze and serve (if you are impatient like us, then enjoy kebabs immediately)!
*From FoodTalk.org
November 22: What is COPD?
COPD is short for Chronic Obstructive Pulmonary Disease. Basically, COPD is a lung disease that causes shortness of breath the increases with time, frequent coughing, and tightness in the chest – among other things (for a full list of symptoms click here.). As the disease progresses more severe symptoms occur that are increasingly more uncomfortable for the individual suffering from COPD. The most frequent causes of COPD are smoking and air pollutants.
COPD is preventable and treatable, but it is important to know that it can have some very serious complications associate with it. Those include:
- Respiratory infections
- Heart problems
- Lung cancer
- High blood pressure in lung arteries
- Depression
Schedule an appointment to see your doctor if you are concerned you may be experiencing symptoms of COPD.
November 24: Happy Thanksgiving!
May you have a wonderful and blessed day surrounded by loved ones! If today feels like one of those days that your health goals take a beating maybe these simple suggestions from MyPlate will be useful.
November 28: Looking for a Discount Before a Planned Purchase
Thinking ahead and doing research before a purchase can save you money. Depending on the type of item you plan to buy that research for discounts can save you big time! If you know you are going to be in the market for a new computer, mattress, home appliance, furniture, or other big-ticket item it can help to research what time of year you can get the biggest bang for your buck and then start saving your money, so you don’t finance it. It can also pay off to shop around for less expensive items. Need a dress for a wedding you’ve been invited to? Check out what deals various stores are offering before you go shopping.
November 29: Diabetes
There are 3 types of diabetes, Type 1, Type 2, and Gestational Diabetes. Type 1 is sometimes referred to as Juvenile Diabetes, but that terminology is becoming less common because though it typically shows up when someone is young that is not always the case. Type 1 is when the individual’s body does not produce insulin. Insulin is an essential hormone the body uses to get glucose from the bloodstream into the cells of the body. The important thing to know about this process is that it is necessary for the body to function. In Type 2 diabetes the body produces insulin, but it doesn’t use the insulin properly. Gestational Diabetes takes place during pregnancy for some women. All forms of diabetes are manageable, all forms can also have serious health risks and outcomes. Type 2 and Gestational Diabetes can be controlled with diet and go into remission, but Type 1 cannot. Please note, you should consult your doctor before trying to manage Type 2 or Gestational Diabetes through diet. To learn more about Diabetes check out this video as well as the American Diabetes Association.