The holiday season brings to us what I call “feasting,” with all the gatherings laden with sweets and consumption of our traditional family-favorite dishes. Many people will gain up to six pounds during this season from overindulging, stress and lack of exercise. Stress causes cortisol levels to soar, which can lead to insulin resistance and weight gain. The good news is that exercise will improve insulin resistance and stress. By monitoring consumption of extra calories, along with some willpower, one can prevent unwanted weight gain. Moderate indulgence in these holiday treats may help curb the dreaded six.

Egg Nog

1 c. 60-calorie Almond Breeze milk
1/4 c. egg beaters
1/4 tsp. vanilla
1/4  tsp. rum-flavored extract

Mix ingredients in a blender until frothy. Sprinkle with nutmeg before serving.

One glass: 91 calories, 7 g. protein.

Fiber Treats

4 squares of 72 percent cacao dark chocolate
2 c. (or 58 pieces) Kashi Cinnamon Harvest squares
Sprinkles

Melt chocolate in microwave. Dip one side of each cereal piece in the chocolate and flip onto a plate, chocolate side up. Sprinkle colorful sprinkles and chill for 10 minutes in refrigerator.

14 squares: 122 calories, 3 g. fiber, 3 g. protein, no sodium.

Wouldn’t it be nice to work in a culture that believed “nap time” should be adhered to even after kindergarten? Latin countries get it right with daily siestas; unfortunately, that’s not an option for the US workforce.

“Before turning to food, there are a number of things you can do for a lift,” says Suzanne Forsberg, RD/LD, with St. John Healthy Lifestyles.

“Stand up, place arms over your head, and stretch while taking deep breaths: This will help oxygenate your body and brain. And try laughing,” she continues. “A good laugh is like your heart is jogging. Laughing reduces stress hormones, changes our perspectives, and connects us with others.”

Here are some other easy ways to ward off energy lulls in your day.

Drink more water. According to Dr. Shawna McCalip, a physician with Utica Park Clinic, the first thing to do for fatigue is make sure you are hydrated.

“Most people do not drink enough water,” says McCalip. “Getting into the habit of having a refillable water bottle with you at all times greatly increases the likelihood that you will drink more fluids.”

Eat throughout the day. Instead of eating three large meals, eat small meals throughout the day. This will help keep your blood sugar stabilized and provide energy in a more consistent way. McCalip and Forsberg agree that intake of caffeine and chocolate should be limited. Both energize and sharpen the mind – temporarily; however, they recommend portion control because of caffeine/sugar highs and lows and the energy roller coaster that follows.

Eat smart. McCalip recommends that meals be made up of low-fat items, complex carbs and a protein source.

“Think an apple and string cheese or Greek yogurt with a few tablespoons of nuts,” says McCalip.

Get up and move. While it may feel counterintuitive to exercise when fatigued, it can actually release endorphins and flood your body with much-needed oxygen. Just five minutes of revved up activity will leave you energized and focused.

“Hit the stairs, do wall push-ups, walk around the parking lot or simply stand up and sit down several times in your chair,” advises Forsberg.

Steer clear of energy drinks. “Energy drinks have been linked to a number of serious complications including an increased risk of heart attack and stroke – even among young and healthy individuals,” warns McCalip. “Other side effects are jittery sensations, diarrhea, nausea, palpitations and irregular heartbeat and lightheadedness.”

Take your vitamins. While there is no direct evidence of increased energy with vitamins such as B12, anecdotal stories abound.

“Vitamin supplements in moderation are potentially beneficial and are not dangerous,” says McCalip. “However, the practice of ‘loading up’ with large doses of vitamins doesn’t increase health or improve energy. What it does do is create expensive urine as your body filters out the excess.”

If all else fails, try re-fueling.

“Snacks are usually high in sugar, fat and salt, so I avoid typical snack foods. I like to think of a boost as ‘fuel’ for my body,” says Forsberg. “So I choose between eating a honey straw (15 calories), eating a 500-milligram chewable vitamin C tablet (15 calories each; limit two daily); or eating a glucose tablet (15 calories), followed by a 16-ounce cup of water.”

Bottom line: The keys to increasing energy include staying hydrated, steering clear of high-fat/high-sugar foods, and exercising – just 20 minutes a day can make a significant difference in your health and energy.

The Roots, Undun – This Philadelphia hip-hop ensemble has gained a huge following during their more that 25 years in the business. Now a whole new audience has come to know The Roots as the house band on Late Night with Jimmy Fallon. The prolific group is set to release their 13th studio album – their first concept album, telling the story in reverse of a life ruined.
The Black Keys, El Camino – This is the seventh studio album from the Akron, Ohio-based blues-rock duo, but only the second since their breakout 2010 album Brothers, which brought the band three Grammys plus two additional nominations. The band told Spin the album was influenced by The Clash and The Cramps, and that vibe definitely comes through in the debut single, “Lonely Boy.”
Snow Patrol, Fallen Empire – Snow Patrol made a splash in the US with Final Straw – their first major album release – and gained widespread fame with the follow up, Eyes Open. However, the Northern Ireland-based band’s next effort, A Hundred Million Suns, fell flat in comparison. Now, they’ve regrouped for a powerhouse comeback with Fallen Empire, a big album with a new sound, a collaboration with Michael Stipe, a gospel choir and other surprises.
Amy Winehouse, Lioness: Hidden Treasures – Winehouse’s death from alcohol poisoning in July ended a brilliant, yet deeply troubled, career. Two longtime Winehouse collaborators, producers Mark Ronson and Salaam Remi, sifted through the artist’s archives to create an album in tribute to her brilliance. The 12-track collection spans her career and includes alternate versions of released material, covers and previously unreleased songs, including two demos from what would have been her third album. The first single from the album is “Like Smoke,” a heartrending duet with rapper Nas.

Every fall for the last fifteen years the rolling hills of northeast Oklahoma have rung with the sounds of a huntsman’s horn and the musical sound of baying foxhounds on a line of scent. 

Oklahoma?  Yes!  Fox hunting is alive and well in ‘Indian Territory.'

Harvard Fox Hounds hunt club was founded by Barbara and Max Naegler of Tulsa and has since been in the business of land conservation, appreciation for nature, and enjoying the company of others who ride to hounds. Before the Naegler’s took on the task of starting their own hunt, Barbara had competed in English riding events, but after having the opportunity to ride with the Artillery Hunt at Ft. Sill in Lawton, Okla., she was hooked. When her husband Max realized what a fun group of talented riders fox hunters were, he wanted to join the fun and was soon going with her to hunts.

After consulting with leaders of other hunt clubs, or Masters of Fox Hounds, and other professionals involved with hunts around the country, they were prepared to start their own hunt in 1996 and called it Harvard Fox Hounds. The National organization, The Masters of Fox Hounds of America registered them in 1997 and recognized the hunt in 1998 to full national membership status.

Winston Churchill said, “There is something about the outside of a horse that is good for the inside of a man.”

Lauren Hayes, a charter member of Harvard Fox Hounds and a medical student, would agree. 

She says, “Horseback riding has fostered in me a work ethic because when I was younger it gave me responsibilities I wouldn’t have had otherwise. One of my fondest memories was preparing for each hunt. My siblings and I were responsible for getting the horse trailer loaded with our saddles and equipment the day before. After we had loaded the horses early on cold, dark mornings, my dad would admire all the work we had done ourselves. This always gave me a great sense of accomplishment. Since my family rode, this meant that I spent many of my weekends engaged in family activities where we were all participants. It isn’t that common nowadays, and I think that my siblings and I are very lucky for it.” 

In late October, the 15th annual Opening Hunt, or first hunt of the season was held at a private farm east of Tulsa. The Naegler’s welcomed more than 70 riders and interested observers to the day’s festivities, which included a blessing of the hounds, welcoming of new members and thanks to all who participated in making the day what it was. 

Max Naegler is retiring from hunting the hounds and is passing his hunt horn to his wife following the opening hunt. Epp Wilson MFH, Master of the Belle Meade hunt in Georgia presented Max with an engraved horn given in appreciation by friends and hunt members. Max recited a poem about himself and his horse that he had written, which concluded with the following lines:
In later years those that were there would often say
You should have been there on that wonderful fall day
When Max and ole Fred would cinch it up one final time
And go hard and fast like they did in their prime.

The Reverend Judy Van Hoose told the story of St. Hubert, patron saint of the hunt, who had a life changing vision while out hunting on a Good Friday. He envisioned a cross in the antlers of a stag and thereafter vowed to lead a selfless life helping those less fortunate.

After blessing the medals which were awarded to new members of the hunt, she said, “For St. Hubert, that event, that interruption changed Hubert’s life forever and he went from being self centered to selfless as he helped the poor for the rest of his life. I hope everyone at this hunt has an interruption that changes them in some way and that their lives will be better for it.” 

Then Max, aided by the mounted staff of helpers, brought the hounds forward and Rev. Van Hoose said the blessing prayer for the hounds and all who were riding that day. 

Bagpiper Victor Anderson, wearing traditional attire, played Amazing Grace on the bagpipes. As the inspirational sound of the pipes echoed off the hills, the hounds, guided by the huntsman and his staff went down the avenue of trees to begin the hunt followed by the field of approximately sixty riders.

After a two and a half hour hunt, riders returned to the large barn, transformed by lights and decorated tables into a welcoming banquet hall by member Peggy Knight and her committee. All enjoyed a sumptuous hunt breakfast of barbecue and the rousing music of Shelby Eicher’s band, The Grasshoppers. Stories were told and retold of the galloping runs up and down the hills and over jumps while hearing the ‘music’ of the hounds’ voices. 

Photo credit: Ann Bennett of annbennettphotgraphy.com

Those who have contemplated a Marc Chagall painting will not be surprised to know that one of the 20th century’s most revered artists was deeply inspired by the Bible. From his birth in 1887 Russia to his establishment in France (he died in 1985), Chagall created mythic and dreamlike images in many media, including stained glass. In 1930, Parisian art dealer and art book publisher Ambroise Vollard commissioned Chagall for a series of drawings for the Bible. The series, completed in 1956, materialized out of his visits to Palestine, where the Jewish artist felt at home among the many Yiddish and Russian speakers living there. Today, you don’t have to live in Israel or Europe to witness his passion. The Sherwin Miller Museum of Jewish Art continues its exhibit Marc Chagall: Drawings for the Bible in Tulsa through Jan. 31. www.jewishmuseum.net