Healthful Holiday Tips
Gaining weight over the holidays is a long lasting tradition that can be broken this year! The goal should be to maintain your weight and fitness level – not to go on an extreme diet and overdo it at the gym. Instead set realistic goals of keeping up the activity and keeping the holiday treats in moderation. This way you will not feel discouraged by missing out on your favorites, but your waistline will not take the hit.
Avoid Sneaky Holiday Calories
When you find that the extra pounds seem to creep in during the holiday season… Watch for those sneaky calories from sugars, fats, etc in your holiday favorites, by creating purposeful eating habits. Think about the value of the food you are consuming in a healthful way. How long will it take me to work off these extra calories? Test your knowledge in this area – you just may be surprised!
Holiday Calorie Quiz
Match the Holiday Favorite with the activity and calories burned.
It will soon become evident as to how much energy it really takes to burn excess calories!
- 1 Slice of Pumpkin Pie
- 1 8oz Serving of Egg Nog
- 1 Cup Stuffing
- 1 Slice of Baked Ham
- 1 Large Cinnamon Roll with Icing
- 2 Medium Sugar Cookies
- 1 8oz Irish Coffee
- 31 Minutes of Aerobics Class (205 Calories)
- 25 Minutes of Down Hill Skiiing (265 Calories)
- 21 Minutes of Cross Country Skiing (320 Calories)
- 56 Minutes on Stationary Bike (10 mph pace) (355 Calories)
- 38 Minutes of Moderate Paced Ice Skating (356 Calories)
- 30 Minutes of Heavy Shoveling (407 Calories)
- 61 Minutes of Jogging (5 mph pace) (570 Calories)
Post your answers here or on Facebook…. Answer Key will be posted in a few days
Holiday Cooking Tips
- Trade out mayonnaise in cream based dressings for nonfat or low-fat plain yogurt (low in calories and packed with protein and energy)
- Minimize oils in cooking and use low calorie non-stick spray & non-stick pans
- Substitute some of the bread in your stuffing recipe with some chopped fresh vegetables
Healthy Holiday Dip Try this instead of creamy dips. Big on flavor, low on calories!
Cranberry Salsa
Ingredients:
- 4 oz 100% cranberry juice blend
- 1 1/2 cups diced tomatoes
- 1 cup fresh cranberries, sliced thin1
- 1/4 cup ripe medium avocado, diced
- 1/2 cup pineapple, diced
- 1/2 cup scallions (including green tops), sliced thinly
- 2 tablespoons lemon juice
- 1/4 cup jalapeno peppers, chopped fine
- 2 cloves crushed garlic (1 teaspoon)
- Fresh ground pepper, as desired
Preparation:
1. Place juice into a saucepan. Boil for about 5 minutes until reduced to about 1 tablespoon of syrup.
2. Place the reduced juice and all remaining ingredients into a medium bowl and stir until incorporated.
3. Chill and serve immediately.<BR<
*Fresh cranberries may be stored in your freezer for up to 1 year.
Yield:
8 servings
Nutritional Information:
Per serving: Calories 40, Protein 0 g, Fat 0 g, Calories From Fat 0, Carbohydrates 8 g, Cholesterol 0 mg, Fiber 1 g, Sodium 76 mg.
Holiday Season is Party Time! Tips to avoid overdoing it:
Don’t Go Hungry: Ensure that you eat a balanced breakfast and lunch or other meal before the party. This will not only keep your metabolism pumping strong, but also help you to avoid overeating.
Portion Control is Key: It is okay to enjoy your holiday favorites, but keeping them to small portions will allow you to try a variety of treats without the guilt of overindulgence.
Use your purposeful eating mindset to limit high calorie / high fat foods: limit fried foods, cream based soups, cheese filled side dishes, pies and processed meats (salami and sausage).
Reduce Your Beverage Calories: Limit high calorie mixed drinks (beer, cider, Bailey’s Kahlua), trade a round in for a dry wine or spirit with a diet mixer, better yet, try a glass of water to hydrate and increase satiety.
Hydrate: drinking plenty of water will help you to keep up your energy, satiety and help to reverse the dehydrating effects of coffees and alcohol.
Hot Mommas Mission Fourteen~
Do Some Good This Thanksgiving Week:
1) Take a few minutes to write down your thankfulness for 3 areas of your life.
2) Do something helpful for a neighbor, friend, relative or stranger – make them thankful to know you.
3) Do some good for your body – select a new healthy recipe for your feast or schedule time to get in your workouts. Think about the way this will boost your mood, energy level and productivity!
Enjoy your Holiday Week and Be Healthy, Active and Fit!
