Keep exercise high on holiday to-do list

As the holiday season closes in, one thing can easily slide down (and sometimes off) many "to do" lists: exercise.

I know because I've been there.

I exercise aerobically and with weights for 90 minutes twice a week. I'd love to write that I'm eager and excited each time I head for my workout, but that just wouldn't be true. If you're standing close enough, you can sometimes hear me grumbling under my breath.

I go, pleased or not, because I've made an absolute commitment to exercise regularly and recently began my second year. My main reason: studies show that folks who've lost weight and keep it off, all exercise regularly. Other studies show that "weigh day" numbers inevitably ascend without regular exercise.

I may grumble as I walk into my fitness center, but when I walk out 90 minutes later I'm tired, yes, but also smiling and happy. Happy?

Yes, happy that I did it. And, what some experts say is true, too: a good, hard workout releases endorphins (feel-good chemicals produced by the body), and I do feel terrific, like what I assume is a runner's high. And, as I head for home, I also know that I've just burned-off hundreds of calories (my 13-minute aerobic exercise alone burns almost 125 calories) and feel good about that as well.

Not only will maintaining a regular exercise program throughout the holidays keep your "weigh day" numbers reasonable, but that exercise may make it less likely that you'll get sick. If you think of exercise as stressful, then stress and staying well may seem counter-intuitive.

To be healthy, many folks have begun turning to foods and drinks designed to boost, enhance and support their immune system. And there's no shortage of products touting those qualities. Folks hope those "special" foods and drinks will actually make a difference this winter in whether they remain healthy or not. If you believe exercise adds stress and supplemented fruit and dairy drinks will keep you well, think again.

In a recent Nutrition Action Healthletter article, David Nieman, health nutrition professor and recognized immunity expert, states that those new products will (based on his and others' studies) have little, if any, impact on the immunity of healthy adults.

When asked if a healthy person could do anything to actually boost their immunity, Nieman answered: "There's nothing more powerful than regular, moderate exercise." By moderate exercise, he means walking briskly for 45 minutes; no gym required.

Due to our weather's unpredictability, my regular fitness center visits work for me. When I thought about it, I realized that over the last year I haven't been sick once, even though I'm in contact with many folks each day. There are certainly many other things that could contribute to my health streak: my daily food plan including fresh fruits and vegetables, or a daily multivitamin. But, exercise is the key.

If you already exercise, keep at it, especially during the holidays to help burn off those inevitable extra calories and stay well. If you don't exercise, consider starting now and beat the New Year's rush. And take Neiman's advice, walk briskly for 45 minutes. Seems like a holiday win-win to me.

Try this recipe: Although I'm a big fan of mashed potatoes and gravy on the Thanksgiving table, I'm also partial to scalloped potatoes. Try mine with the interesting, tasty and colorful spin, mixing white and sweet potatoes together. Consider these for your Thanksgiving Day dinner.

Scalloped Sweet and White Potatoes

3 cups (from about 3 medium) thin-sliced yellow onions

4½ cups (from about 3 medium) thin-sliced, peeled Yukon Gold potatoes

4½ cups (from 3-4 medium) thin-sliced, peeled sweet potatoes

2 tablespoons butter

7 tablespoons flour

1 teaspoon salt

1 teaspoon ground mustard

¼ teaspoon fresh ground black pepper

¼ teaspoon sweet paprika, plus more or garnish

3½ cups 1-percent, low-fat milk

4 tablespoons chopped fresh parsley leaves

Place the oven rack in the center position and heat oven to 400 degrees. Lightly spray a 13-by-9-inch casserole dish with vegetable oil. Set aside.

Bring a large pot of salted water to a boil. Add onions and potatoes and boil for 5 minutes, covered. Drain.

Meanwhile, place a 2-quart saucepan over low heat and add butter. When butter melts, add and stir in flour, salt, mustard, pepper and paprika. Whisk in milk and cook, whisking constantly, until smooth and thickened. Remove from the heat and set aside.

In the prepared casserole, arrange one-third of the potatoes and onions; sprinkle with half the parsley; pour on one-third of sauce. Repeat with another third potatoes and onions, remaining parsley, and half the remaining sauce. Top with remaining potatoes and sauce. Dust generously with paprika. Bake, uncovered, 35 minutes or until tender and the top has browned.

Serves 10.

Nutrition values per serving: 201 calories (16.2 percent from fat), 3.6 g fat (2 g saturated), 37 g carbohydrates, g fiber, 6.5 g protein, 10 mg cholesterol, 289 mg sodium.