Happy March Everyone! March is National Nutrition Month and this year’s theme is “Personalize Your Plate.” There is no single approach to nutrition & health because we are unique and have different tastes, nutrition goals, background and bodies!
During Week One, focus on eating a variety of nutritious foods each day.

This includes:

• Filling up with healthy foods from ALL food groups
• Hydrating (which is just as important during the colder months as it is in the summer!)
• Learning to read and understand the Nutrition Fact Panels
• Avoiding distractions while eating
• Don’t rush through meals—take your time to enjoy the food

​Looking to try a new twist on a classic lasagna? Try this chicken version with just the right amount of kick. You can make this in your slow cooker (aka Crockpot) to make your life easier. Try this recipe as is or add your own flavor by including spinach or other vegetables of choice. 

Have you ever noticed how snuggling and petting a dog, or giving a cat on your lap gentle strokes seems to create a sense of calm and wellbeing? As it turns out, there is a scientific reason behind these good vibe feelings.
 
According to an article in TIME magazine and a 2015 Harris poll, "95% of owners think of their animal as a member of the family. About half buy them birthday presents. And it’s a two-way street. People who have pets tend to have lower blood pressure, heart rate and heart-disease risk than those who don’t. Those health boons may come from the extra exercise that playing and walking require, and the stress relief of having a steady best friend on hand.

We now have scientific evidence that animals can also help improve mental health, even for people with challenging disorders. Though the studies are small, the benefits are impressive enough that clinical settings are opening their doors to animal-assisted interventions–pet therapy, in other words–used alongside conventional medicine. 

The rise of animal therapy is backed by increasingly serious science showing that social support–a proven antidote to anxiety and loneliness–can come on four legs, not just two. Animals of many types can help calm stress, fear and anxiety in young children, the elderly and everyone in between.

That is why most Ebenezer locations welcome our furry friends along with their human counterparts to our senior living communities.  We have witnessed the joy a dog can bring to the face of an elder, even a nonverbal, expressionless dementia resident. They suddenly light up and reach out for the dog.  

We have also seen animals bring together residents and help forge new friendships.  It is a common denominator that people love  - sharing funny and meaningful stories about their pets.  As long as pets are well behaved/good neighbors - they help bring life into all our Ebenezer homes. 

Until one has loved an animal a part of one's soul remains unawakened. --Anatole France
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As we age, likely you will notice certain subtle changes in your body including aches, pains, decreased sense of smell and perhaps even vision changes. Eating a healthy, rounded diet full of nutritious fruits and veggies can help protect us from some of these ailments. Carrots, peas and leafy greens are great foods to incorporate into the diet to improve immune function, skin elasticity, protein intake and maintain healthy eyesight.

Did you know? Carrots are chock full of an antioxidant known as beta-carotene that not only helps protect the body from certain diseases, but can also contribute to maintaining healthy skin and digestion. Of note, carrots also contain phytonutrients that can help reduce the risk of colon cancer!

Eating peas can provide not only protein, but fiber to aid in motility of the GI tract. As we age, motility decreases which leads to decreased absorption of nutrients. Try split peas for the most “bang for your buck”—bringing you 16.3g fiber per cup!

Eyesight generally diminishes as we age and unfortunately, some seniors can develop complications with their eyes that include macular degeneration and cataracts. Try including leafy green lettuce and spinach that contain lutein, an antioxidant that can lower the risk of eye disease.

Here’s a great side-dish recipe for savory carrots to get you started! This recipe combines cinnamon with turmeric for a savory and earthy twist on glazed carrots. As an added bonus, turmeric may provide anti-inflammatory benefits to help reduce the risk of chronic disease.

Enjoy!
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Rebecca Kapsen RDN, LDN
Ebenezer Corporate Registered Dietitian

​Brrrrr! Has anyone else felt the biting cold in these last couple of days? Of all the wonderful things that Minnesota offers us, I’ve got to say—the bitter cold is not one of them! Perhaps this streak of colder weather has you thinking of curling up on the couch with a good book, connecting on FaceTime with family and friends or spending the day cooking or baking a comforting dish.

It’s important during the winter (and year round) to ensure we are consuming an adequate amount of nutrient dense foods to help strengthen and maintain our immune system. Additionally, we all need to remember to keep hydrated which can be difficult to do when it is so cold outside. Adequate hydration helps to maintain skin integrity, body temperature regulation, joint lubrication, immune function, sleep quality, mood and digestive function.
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An easy way to consume nutrient dense foods while improving hydration is to consume hearty soups. Choosing ingredients like potatoes, green vegetables, lean proteins and low sodium bases will provide you with a tasty and satisfying dish that is sure to please your taste buds and your body!

This delicious potato and kale soup is an excellent source of potassium & fiber (found in potatoes) as well as iron, vitamin K, ACE antioxidants, calcium & magnesium, found in kale. Adding pureed white beans and Greek yogurt amps up the protein content of the meal too! Preparing the potatoes with skin on will provide you with an additional 1 gram of fiber, as opposed to if you peel them. The fennel seeds found in this soup aid in digestion and may also freshen breath!
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Pair this with some nice, warm bread and enjoy!

What time is the right time to move your loved one from their home using Home Care into a new home in a senior living community? Sometimes, it's hard to know. Let's look at the differences between care at home and senior living in one of our communities.

Care at Home
Many people whose loved ones need a bit of assistance to live independently in their own homes choose an option called Home Care. Home Care is a great option for older adults that may need a little bit of assistance to live independently but there is a point where it may not be the best option. Check out our Assisted Living Checklist that helps people weigh weather staying at home is no longer the best option.

You may also want to consider the following:

• Although home care may be cheaper on the surface, the home may need fitting with ramps, railings and chairlifts, which can become costly and difficult to organize.
• Many home care agencies change from week to week and this can be unsettling for older people as well as their families. If home care is opted for, make sure all financial options are discussed and that everyone is happy to proceed.
• Consistency and reliable staffing is often an issue with Home Care as well as training. Being part of Fairview and Ebenezer, allows our senior living communities with top-notch processes, protocols, back-up plans, expert-training and trusted care.
• Some older people may not trust external support. This can make them feel vulnerable and alone. It is important to talk to older parents about their worries, and also consider if the care is right for them.
• For older people who enjoy socializing or being around people, which is not offered by home care, you may want to consider a senior living community.

Senior Living and Care Options
When it's time to make the move from your loved one's home to a new home at one of our communities at Ebenezer, we offer many options for senior living. For those new to the process, it's useful to know the differences between the living options and levels of care we offer.

55+ Active or Independent Living. This is living in an apartment, condo, townhome, cooperative or a senior living building that has been designed with the needs of seniors in mind. It's about creating a lifestyle of convenience and maintenance-free living, along with socializing among neighbors, abundant amenities and turn-key living. One great advantage of the Independent Living option in a building is the ability to contract services that allow you or your loved one to "age in place" without the need to move if your needs for care increase.
Assisted Living. If your loved ones need a bit of assistance managing daily activities like dressing, cooking, cleaning, meds, and bathing, but are otherwise safe to live on their own, assisted living apartments are a great solution. Assisted Living communities provide more services than independent living communities, and there are staff on duty 24 hours a day.
Skilled Nursing Care Centers. These provide more care than people in independent or assisted living need. It's health care support, round the clock, for your loved ones. We strive to create a residence experience that is warm, caring and inviting, offering opportunities to participate in programs like Life Long Learning, Horticulture Therapy and more.
Memory Care. Ebenezer is Minnesota's expert in memory care. We're your trusted resource for personal services in your home or in one of our beautiful memory care communities. We provide housing and resources for people living with memory loss, and our compassionate care is the industry leader.
Enhanced Care. If you need higher levels of assisted living, want nearby staff 24/7 but don’t want to move into a Nursing Home, our Enhanced Care neighborhood just might be what you need in order to live a better quality of life.

Why Move?

Mission Matters
Ebenezer is Minnesota’s leading senior living operator and has provided services and care to older adults for over 100 years. The care, programs and culture of our communities are guided by Ebenezer missions, values and signature Cornerstones. These Cornerstones that set us apart from other communities are our Faith Foundations, Life Long Learning, Person-Centered Care, Dimensions Memory Care, Crafted Culinary, and Intergenerational Connections.

Upgrade in Lifestyle 
When you live at Ebenezer, you are a community member. They do not simply reside in a building that we manage, they are an integral part of the community. You belong to groups within our community, you help shape the culture and lifestyle we offer.
It’s maintenance-free living, the spiritual services, the full calendar of events and activities, learning and growth opportunities, having a concierge at your services and so much more.
Most people cannot afford 24/7 live-in home care, so what often happens is, caregivers come to the home, provide the care and leave. This takes care of the seniors' physical needs, but their emotional, mental and social needs are left unmet. We believe living in a community is the better option. Move into senior living helps keep you as independent as you’re able with continuing care options as you age and your abilities change.

Person-Centered Care
Our Person-Centered Care Cornerstone at Ebenezer is the coordination of personalized care throughout the continuum of integrated services. We serve our residents and their loves with genuine care, compassion, integrity, dignity, and love them like family.
As a leader in the senior care industry, Ebenezer’s reputation of top-notch care is due in part to the detailed processes and customized plans that we create for our residents. Each resident that moves into our housing with services receives a resident centered plan of care that lists in detail what cares and support they need along with the time and frequencies of those needs. We also incorporate considerations of special preferences that person may have.

Care Collaborations
Helping your loved one decide on a senior living community can be a difficult decision. You want to trust that you made the right decision not just your parents, but that meets your busy lifestyle as well. Ebenezer has over 100 years of experience in the senior living industry and has been able to make a strategic partnership with Fairview Health System to further our expertise and ability to meet the diverse needs of our residents and families. Our Fairview relationship enables our communities to offer the best health resources, support, and care for the seniors we serve, including:

• Onsite Visiting Nurse Practitioners and Physicians
• In-home lab and x-ray services
• Automatic refill and delivery of pharmaceutical services
• Medicare certified therapy teams that provide in-home Skilled Nursing needs, as well as Physical, Occupational, and Speech therapy
• Palliative and Hospice care

In all our communities, what sets us apart is our staff. We employ caring, experienced people who go out of their way to make residents feel like family.

To learn more about which senior living option is right for your loved ones, please find our Housing & Services to locate a community nearest to you, or contact us today. 
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At Ebenezer, we believe the time to start talking about, exploring and even making the move to a senior living community is before you need it. It's true for so many reasons, but one of the most profound is one of Ebenezer's core values: dignity.

All too often, seniors end up making the move after a catastrophic event — a fall at home lands them in the hospital, a health issue suddenly becomes too much to manage, or one of numerous other events that precipitate a move into senior living. Before they know it, they move from home or the hospital right into Assisted Living or Enhanced Care, and it can feel like their lives are turned upside down. That kind of abrupt life change isn't an ideal scenario for seniors or their loved ones. It's difficult to get acclimated to their new community because they may be dealing with health issues and may not be as active as they had been. Also, with that kind of rushed move, without any planning or discussion beforehand, it doesn't feel like their choice. It takes away their dignity.

Another factor that contributes to an abrupt move into a senior living community is fear. Sometimes, older adults stay living in their homes longer than they should because of outmoded assumptions of what senior living is like. They wonder if they'll be alone. Maybe they won't like their new surroundings. Or maybe they're resistant to leaving their home.
But, we find that along with all of the physical benefits of safety and care our residents receive in senior living, life in our communities takes away other stressors as well. Not having to manage their bills, home maintenance, yard work, snow removal and everything else that comes with owning a home is a huge weight off seniors' shoulders. Oftentimes, they don't realize or won't admit that those things have been putting stress on their lives. They don't want to complain or bother people with their troubles. So, they stay at home much longer than they should, experience an inevitable fall or other catastrophic event, and they end up in a senior community.

A much better option is moving to one of our beautiful Independent Living buildings while seniors are young and active enough to enjoy all that these communities have to offer. Our independent senior living communities are designed to create a lifestyle of convenience and support for seniors as well as providing social activities and opportunities for interaction with other residents. Depending on the community, on-site medical staff may be available, as are services such as a beautician/barber and a convenience store or gift shop.

Even if you're not interested in our full calendar of events, reading the daily paper in a fireside lounge community space, saying hi to the staff as they come and go or grabbing some coffee in the lobby is a great way to see a friendly face every day. Seniors living on their own don't get that kind of interaction.

Moving into independent living as a younger, more active older adult gives you more of an opportunity to adapt and help you age in place with dignity, keeping you as independent as you are able. Then, when you need care, you're already in the right place. You have 24/7 staff that keep watch of you, notice changes in your condition and give peace of mind to your family. This helps you age in place with grace.

Ebenezer has a wide variety of living options from active 55+ apartment homes, to patio townhomes, to cooperatives for seniors to age in place. Visit our website to find a community near you today. 

We are pleased that federal and state officials have prioritized long-term care residents and their caregivers for early COVID-19 vaccinations. Getting vaccinated against COVID-19 is one of the best ways to protect those living in and receiving care in our communities. The news of a vaccine gives us hope for the next chapter in our fight against this virus.

Ebenezer communities have been among the first to receive the recently approved COVID-19 vaccine.

In cooperation with the government’s distribution to pharmacies, we have begun administering the very first vaccines to staff and residents in our skilled care communities, and have now started to vaccinate staff and residents within Assisted Living and Memory Care communities. Right now, we are only planning to vaccinate Independent Living residents in our Assisted Living communities. Eventually we will offer the vaccinate to residents in our free-standing rental, cooperative and condominium communities.​

How we will administer the vaccine

Our Pharmacy will vaccinate residents – including Independent Living residents who reside in communities that provide Assisted Living services. Our site nurses will vaccinate staff members.

The vaccine will be administered in 2 doses. After receiving the first dose, the recipient must receive a second dose. It is important to get the SAME MANUFACTURED VACCINE as the first dose.

To ensure that we are getting the vaccine to those who need it most, we will not vaccinate staff or residents who have tested positive for COVID-19 within the last 90 days. We will vaccinate these individuals at a later date.

We strongly encourage staff and residents to get vaccinated

At this time, we are not requiring that all staff and residents get the vaccine, however, we are strongly encouraging it. Vaccinating a significant majority of staff and residents is the only way we will be able to stop the spread of the virus.

About the vaccine

​As part of our continuing effort to provide up-to-date information, we have included the latest information from the CDC along with links to their website.
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• There are two COVID-19 vaccines currently authorized and recommended for use in the United States, and three other vaccines are currently in large-scale clinical trials. To learn more about the different vaccines for COVID-19 and how vaccines work, click here.
• This vaccine is safe and effective (95% effective). Both the PFIZER and MODERNA vaccine are mRNA vaccines. mRNA technology is new in vaccine production but is already being used in cancer treatment. It has been studied for more than ten years.
• COVID-19 mRNA vaccines teach our cells how to make a piece of a protein to trigger an immune response and build immunity to the virus that causes COVID-19. mRNA does not affect or interact with a person’s DNA, and the cell breaks down and gets rid of the mRNA as soon as it is finished using these instructions. Learn about mRNA vaccines and how they work, by clicking here.
• None of the COVID-19 vaccines currently authorized for use in the United States uses the live virus that causes COVID-19. You may have symptoms like a fever after you get a vaccine. This is normal and a sign that your immune system is learning how to recognize and fight the virus that causes COVID-19. Learn more about the facts behind COVID-19 vaccines, by clicking here.

 
Potential side effects

As with any vaccine, your body may react to the vaccine as those antibodies are being made.  Not everyone will experience this reaction. Below are the most common:

• You may experience have short-term discomfort:  fatigue, headache, muscle pain, chills, fever and pain at injection site after vaccination
• These reactions will last for 24-48 hours and are typically more pronounced after the second dose
• Side effects mean your body is doing its job and making antibodies (IT IS A GOOD THING)
• These are normal, common and expected
• If your Doctor has told you it is OK, you can take Tylenol or Ibuprofen prior to receiving the vaccine as well as for the first few days following receiving to minimize such reactions.

When will I be protected? How long will I be immune?

• Most of the vaccines are 2 doses
• Protection occurs 1-2 weeks after the second dose

We will most likely not know how long the vaccine will be protective once we receive it.  We will know more as more time passes in the current research. It is possible we may need to have vaccine shots for COVID-19 on a regular basis (like the flu shot).

How many people need to get a COVID- 19 vaccine for herd immunity?

​Herd immunity means that enough people in a community are protected from getting a disease because they’ve already had the disease or they’ve been vaccinated. Herd immunity makes it hard for the disease to spread from person to person, and it even protects those who cannot be vaccinated, like newborns.
While experts don’t yet know what percentage of people would need to get vaccinated to achieve herd immunity, vaccination is a safer way to build protection than getting sick with COVID-19. Have a question about COVID-19 vaccines? Click here.

Will we still need to wear face masks?

Similar to other types of vaccines, a large number of people in the community will need to get vaccinated before transmission drops enough to stop the use of masks.        
                                               
Is the vaccine safe?

• Safety is the most important priority in vaccine approval
• Everyone receiving the vaccine will be monitored following receiving it
• Monitoring for safety will continue as the vaccine is distributed to the public
• To assess safety FDA typically advises that a minimum of 3,000 participants are included in the trial.  The current COVID-19 vaccine trials include 30,000 to 50,000 participants
• The FDA is using the same strict standards that it has for decades
• No steps are “skipped”
• The FDA has approved the Pfizer vaccine for use

Can Ebenezer residents and staff give consent or decline the vaccine?

Our residents and staff will be asked about their interest in receiving the vaccination and will be asked to sign a consent at some point prior to the vaccination being administered. If they choose to decline, they will be asked to sign a declination. The declination is not binding. Those within our community can receive the vaccine later, if they change their minds.
 
Questions?

It is important to get information from reliable sources (CDC, AMDA, medical directors, medical providers, etc.). Here are some link to information: 

CDC: Vaccines & Immunizations 
CDC: About COVID-19 Vaccines
CDC: Provider Resources for COVID-19 Vaccine Conversations with Patients and Answering Patients’ Questions
Leading Age Minnesota 

January, as it turns out, is National Slow Cooker Month! Who knew, right? It makes sense, though, since January is often accompanied by cold weather leaving us craving warm and hearty meals. Slow cookers, or crockpots, are an easy way for us to make delicious meals while saving time and effort.

That being said, there are some guidelines from the Academy of Nutrition and Dietetics we should all follow when preparing foods in a slow cooker:

• Wash your hands! Always begin with a fresh & clean workspace and clean hands.
• Keep refrigerated ingredients cold & refrigerated as long as possible to help prevent growth of harmful bacteria.
• Prepare meat & vegetables separately.
• Defrost meat & poultry before placing in slow cooker and ensure the crockpot reaches proper cooking temperatures to kill bacteria.
• Don’t overstuff the pot! Fill the slow cooker about 2/3 of the way full. Cut foods into smaller pieces to better fit and cook evenly.
• Do not remove the lid except to stir food or check for doneness—retaining heat is key!
• Check the internal temperature of the foods using a food thermometer to make sure the food is safe to eat. After the meal, store leftovers in shallow containers and refrigerate within two hours.

There are multitudes of crockpot recipes we can all try this year. Get adventurous and try something new! Have you ever thought of making tacos in the crockpot? Chicken tacos can be a great nutrient rich meal perfect for busy evenings. These tacos feature the delicious earthy flavor of cumin which is actually a member of the parsley family. It is often a component of chili powder and curry powder. Cumin may actually help you improve digestion and is a good source of iron!

Enjoy our recipe below!
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Rebecca Kapsen, RDN, LDN
Ebenezer Corporate Registered Dietitian
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Braving those cold icy storms is no easy feat for anybody, but hazardous winter outdoor conditions can be particularly dangerous for older adults. In fact, statistics indicate that up to 35% of older adults worldwide suffer a major fall each year, and the risk of suffering a fall is significantly higher for those who have to deal with cold, icy, and slippery winter climate zones.
 
Falls can be particularly treacherous for older adults who live alone, because should they suffer an injury, it can be especially difficult to summon help. This is one of the reasons even those older adults who are still able to live comfortably on their own can still benefit in living in an Ebenezer communal environment like an senior living community.
 
However, regardless of when and where the incident takes place, falls also pose the risk of causing head trauma, fractures, and other serious injuries, and once people are in their golden years, their bodies are not able to heal and bounce back in the same way than they were when they were younger. In addition, as many people age, they become more likely to suffer a fall since common conditions like diabetes, arthritis, and circulation issues can contribute to reduced sensation in the feet, thus making it more difficult to detect any unstable walking conditions underfoot.
 
Many seniors who are in need of memory care will often suffer from bouts of dizziness, dementia, or vertigo that can make it difficult to stand or walk. Meanwhile, multiple medications can often interact to cause similar side effects. As people age, their muscles tend to lose the strength and elasticity that helps keep their gate stable, and thus it can be difficult to maintain a sense of balance.

Healthy Habits to Practice to Help Older Adults Prevent Falls
There is no easy solution to preventing the risk of falls in the winter, but building year-round healthy lifestyle habits will not only help older adults to feel better on a day-to-day basis but also help to reduce suffering a fall when winter rolls around.
 
With that in mind, here are some helpful tips if you are worried for an older adult in your life while they are at an Ebenezer facility, potentially your parent, that can help minimize their slip and fall-related injury this winter.

Get Regular Eye Exams
Many older adults live with continually blurred or out-of-date vision perspectives that make it increasingly difficult to safely navigate outdoor and indoor environments alike.
 
This is why when the cold weather sets in, it becomes all the more important to ensure that those vision-aid prescriptions are fully up to date by scheduling eye-exams on a regular basis.
 
Keep in mind that common conditions like glaucoma and cataracts will only get worse if ignored, so anybody who is experiencing vision difficulties is sure to get their eyes checked out right away to make sure that more serious issues don’t develop later down the line.
Carefully Monitor Medication Side EffectsIt is important for older adults and their loved ones to stay on top of not only their regular medication schedule but also monitor and record any side effects that they might be experiencing from their medications.
 
If medications are causing dizzy spells, dementia, drowsiness, vertigo, or any other unusual side effects, be sure to schedule an appointment with a family doctor right away to see what can be done. Also, be aware that drowsiness is a common side-effect of the cold and flu medications that many older adults may need to use to manage a winter bug, so try to avoid any unnecessary movement if taking these types of drugs.

Exercise Regularly
Once the mercury starts dropping, the idea of getting up and moving around on a daily basis might seem increasingly counterintuitive, but a regular daily dose of gentle exercise is actually one of the most powerful steps that older adults can take to keep their muscles and bodies strong, healthy, and flexible, increase their balance, and reduce their risk of suffering a serious fall. As such, older adults should try to schedule at least 20 minutes out of each day to practice a safe and appropriate form of exercise.
 
Obviously, a walk outside around the block might not be a practical option during a snowstorm, but the good news is that any Ebenezer assisted or independent living community will typically offer plenty of fun activities that older adults can engage in to stay fit. Not to mention they will get a healthy dose of social activity while they are at it. In general, gentle low impact exercises like swimming, walking, or gentle yoga are all great ways for seniors to stay in shape.

Dress Appropriately
Getting dressed up for a social activity can be a lot of fun, but during those cold, slippery winter days, sometimes practicality needs to trump fashion.
 
When it comes to navigating slippery surfaces, it is best to avoid heals or hard-soled shoes in favor of rubber-soled flat shoes with good tread that will not only keep those feet warm and protected but also help prevent the risk of slips and skids.
 
When it comes to outerwear, make sure to bundle up with a warm hat that fully covers the ears, some form of neck protection, and gloves that allow for plenty of grip to help stop a slip. Wear plenty of layers underneath so that clothing can be peeled off if needed. When it comes to dealing with the cold, it is always better to be overdressed than underdressed.

The Takeaway
The risk of falls can pose a real threat to older adults, and this is especially true during the colder months of winter. As such, in addition to the above tips, it is important to use an extra degree of caution when getting around in the winter, especially when trying to navigate potentially hazardous outdoor environments.
 
However, keep in mind that it is likewise important to have an emergency plan in place to ensure that nobody is left stranded alone in the event that they should suffer a fall.

Choosing to reside in a location that offers specialized senior care will significantly reduce this risk as well as provide valuable social outlets and support to make those chilly days all the more enjoyable, so don’t be afraid to reach out to find out more. 

Check out an an Ebenezer community near you to learn about the programs, care and lifestyle they offer. 

As we are amid the holiday season, chances are we have been baking up family favorite treats and reflecting on the past days, weeks, months and year(s). Here in Minnesota, it has certainly gotten colder but we haven’t had that big snowstorm yet to bring us a guaranteed white Christmas.

New Traditions
Although this season is different, we can all consider how our new holiday plans can be enjoyable and adjusted to minimize the spread of COVID-19. For example, participate in a “porch cookie exchange” with close neighbors or family, live stream services and programs, drive through holiday light shows and organize video calls with all members of your family.

Take Time for Self-Care
Remember to make time for yourself this holiday season as well. Stress and anxiety can lead to burnout and fatigue. Take even 10 minutes out of your day to walk, meditate, stretch or move your body to help alleviate stress. We often feel guilty for practicing self-care when we really should be doing it more often! We best serve others when we have taken good care of ourselves.

Put Your Best Fork Forward
Of course, nutrition is integral in self-care and staying healthy and happy during the holiday season, and all year. This does not mean that we need to deprive ourselves of traditional holiday treats though! Instead of feeling guilty for indulging, focus on eating a well-rounded diet including mostly fruits, vegetables, lean proteins and whole grains—but allow yourself to also enjoy those cookies, pies, eggnog, and more in moderation because so many holiday traditions and memories are associated with good food.

From Our Kitchen to Yours
Below is a family favorite recipe that I have made almost every year (since I could reach the counter) during the Christmas season. These filled cookies start with a sugar-cookie-like dough and include melted chocolate and nuts—all wrapped up in a delicious roll!

From all of us at Ebenezer, we are hoping you stay healthy this holiday season and have many blessings to celebrate!

-Rebecca Kapsen, RDN, LDN
Ebenezer Corporate Registered Dietitian