Each year we tell ourselves we are going to stay motivated during the holidays. Our workout routine and healthy eating regime become interrupted by family holiday plans, delectable food, and party planning. Then as the holidays near an end, it’s CRUNCH time. We dash back into a workout and healthy eating routine to get us on track again.

My goal is to help you stay healthy this holiday season and throughout the new year. Just as we brush our teeth and shower daily, we must exercise daily. Some of us do not have any trouble with keeping a routine during the busy holiday season. “What is the answer to keeping it all together,” you may ask. Stay motivated and plan ahead. Write in your journal, planner or phone, and set aside a fitness workout. Whether it is 10 minutes of climbing your stairs in the house or doing push ups on the side of your kitchen counter, stay active and elevate your heart rate in a positive way everyday.

Spice up your routine with these abdominal exercises.

Crunch Your Core

Abdominal Crunch on Ball - Start on the resist -a -ball by sitting. Roll your body forward so that your lower back is on the ball and shoulder blades are off. Knees are in line with ankles. Place hands slightly on the side of your head. Lift head and shoulder blades off slightly and crunch. Engage core. Start with 2 sets of 15 reps daily.

Bicycle Abs

Start by lying on the ground, with your lower back pressed flat into the floor and your head and shoulders raised slightly above it. Place hands on the side of your head. Lift one leg off ground and extend it out. Lift the other leg and bend knee toward chest. As you do so, twist through your core so the opposite arm comes toward the raised knee. Alternate sides until you reach 15 repetitions.


Baptist Milestone Chef, Teresa McKenna, shares a couple of her healthy holiday dishes that can be found in Milestone cafe throughout the holiday season.

Chicken Cranberry Salad

  • Spinach
  • Feta, parmesan or goat cheese
  • Grilled chicken
  • Dried cranberries
  • Walnuts


Lay down a bed of spinach
(or greens) and top with the rest of the components. Serve with your favorite dressing. Chef Teresa recommends balsamic vinaigrette.


Italian Squash Soup

  • 1 lb Italian sausage (this can be made with turkey, chicken or pork sausage).
  • 2 T olive oil
  • 1 large onion, chopped
  • 1 red bell pepper, diced
  • 4 cups white beans
  • 4 cups diced
  • tomatoes (with juice)
  • 1 t dried basil
  • 1 t dried oregano
  • 1 t black pepper
  • 2 qt. chicken stock
  • 1 lb yellow squash, large-dice
  • 1 lb zucchini, large dice


Brown Italian sausage in olive oil. Add onion and bell pepper, saute until softened. Add beans, tomatoes, basil, oregano, pepper, and chicken stock. Simmer for 45-60 minutes. Add squash and zucchini and cook for 15-20 more minutes.

Posted on 2020-11-05 by By Allison Cardoza | Photos by Dick Arnspiger