I had a conversation with an old friend of mine on Zoom. I have known him since childhood when I’d leave him a couple of spritz cookies and a glass of milk every year.

“Did you find your gift under the tree?” he asked.

“Yes, thank you! You know I collect dachshund figurines. I liked his red suit with white trim,” I replied.

“His suit looks a lot like mine, but mine is a bit tattered after that cross-the-world journey,” he noted.

That’s a long night, and in all those different temperatures.

“I dress in layers, and I always carry a winter-survival kit,” he said. “Living in North Dakota, you probably know all about this.”

“I certainly do. We've already had a couple of blizzards this year,” I reported.

“Unfortunately, my suit is a little snug – actually, it’s really tight!" he admitted. "Eating cookies at all those stops almost caused me to get stuck in a couple of chimneys.”

I suggested that he eat some carrots left out for the reindeer next year.

“Ho ho ho! I will make a note of that,” he said. “Rudy, Comet and Cupid were sneaking cookies, and they could barely propel themselves in the air over France.”

“I guess we all need to leave out more veggies for you next year,” I remarked.

On a more serious note, he told me his blood pressure has been increasing, and his doctor said he had prediabetes.

“I’m thinking of checking out those weight-loss injections," he said. "What do you think of that?”

I told him that they seem to work well for some people, especially for those with pre-existing conditions like diabetes or heart failure. There can be side effects, including nausea and gastrointestinal symptoms.

Some people experience issues with their pancreas or kidneys. Be sure to have a conversation with your health care provider and do your research.

“If you want to lose some pounds, consider a visit with a registered dietitian or joining a weight loss support group,” I suggested.

“That seems like a lot of work,” he replied with a grin.

“Slow, steady weight loss of ½ pound to 2 pounds a week with long-term lifestyle changes works well for many,” I said.

Getting 30 to 60 minutes of physical activity can be a key to strengthening your heart, losing weight and reducing your risk of diseases. In fact, losing just 5% to 7% of your body weight could reverse a prediabetes diagnosis.

“I want to get serious about this in the new year. You keep up with the research, don’t you? What do we know about successful weight loss?” he asked.

The National Weight Control Registry has tracked long-term weight loss in the U.S.

“The researchers have noted that preparing low-calorie meals at home was one of the keys to success. Eating breakfast every day and monitoring your weight were important to their success,” I continued.

“I don’t like to write things down,” he noted.

We can use technology to help track our food and fitness on apps on our phones or other devices.

“Mrs. Claus gave me a new watch that tracks everything, including my heart rate, sleep and food intake,” he said. “I guess that was a pretty big hint.”

Having a partner in the process is always helpful.

“Consider cooking healthy meals together and going cross-country skiing at the North Pole,” I said. “I think it’s even colder there than the Midwest!”

“Ho ho ho! That it is! It was minus 40 Fahrenheit last week, but I have a block heater on my sleigh,” he said.

“Our Zoom connection has been good today, Santa,” I said. “We have some Field to Fork webinars beginning in February about growing and preparing healthy vegetables.

“We also have Nourish modules about healthy eating that groups can participate in. Look up www.ag.ndsu.edu/food to see our resources. There’s even a module called Pets and Health. I guess that would include reindeer.”

“Thanks for all the tips, Julie. You be good and have a great year!” he exclaimed.

I left him with a recipe from our friends at Iowa State University to enjoy with Mrs. Claus and the elves.

Veggie Dip

2 containers (5.3 ounces) plain Greek yogurt
1 green onion, thinly sliced
2 teaspoons dried parsley flakes
½ teaspoon salt
¼ teaspoon ground black pepper
¼ teaspoon garlic powder
Assorted vegetables (carrots, broccoli, bell pepper strips, etc.)

Stir all ingredients together. Refrigerate for several hours and serve with a variety of vegetables.

Makes 10 servings. Each 2-tablespoon serving has 20 calories, 0 grams fat, 2 g carbohydrate, 2 g protein and 130 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – Jan. 8, 2026

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu