Season’s Greetings

Ah, the holiday season! This is a time to enjoy family and friends, and rich traditions, but it is also the time of year when tempting treats are everywhere we turn. Unlike other times of the year when the occasional wedding or birthday bash makes it easy to overindulge, the holidays are one back-to-back, high-calorie feast after another.

Holidays revolve around food and family, but Christmas actually has its roots in a feast. Although Christmas represents serious temptation for a dieter, following these tips will help you succeed instead of “starting over” after the New Year.

Best plan is to not make every day a free for all and remember – It’s a holiday, not holimonth !!  May all your homes be filled with peace and happiness this Holiday Season.

Get Moving

When you’re busy  with your wrapping of  gifts, last minute shopping, cooking, entertaining…don’t forget about your exercise routine. Try something new with your family and friends this year—get outside and be active. It’s fun, it’s festive, and it’s a great calorie burner. Winter brings unique exercise opportunities that you can’t experience any other time of year with such activities of:

Activity	Calories per Hour
Ice Skating	414
Skiing, General	414
Sledding	414
Snow Shoeing	473
Building an Ice House	355
Aerobics Class	355
Walking, Treadmill, Brisk	295
Light Weight Lifting	177
Dancing	325
Cycling/Spinning, Moderate	473

 

Or Embrace some of these ideas:

– Burn 84 calories ice skating for 10 minutes. Burn 96 calories playing hockey for the same amount of time.

– Cross-Country skiing is one of the best all-around exercises out there. Burn 96 calories in 10 minutes while working both your upper and lower body.

–  Using a snow blower burns 54 calories in 10 minutes while shoveling snow burns 72.

–   Another great winter exercise is Snow Shoeing. You can burn 96 calories in 10 minutes.

Healthy Gift Ideas 

If you have a beloved family member or a friend that is looking to get on the track to a  better/healthier  way of life, why not help nurture them healthy gifts to guide them in the right direction:

•          Water Bottles.  Reusable metal water bottles offer a healthy alternative to the  temptation of sugary drinks.

•          Lunch Bags. Thermal bags are a fun way to pack healthy fare and save calories and money.

•          Sports Gear. New gear can energize even a reluctant exerciser. Buy wicking athletic wear, like socks or shirts, which can make exercising comfortable in any climate.

Surviving the Holiday Parties  without Derailing Body Comp Goals

Around this time of year, everyone invites you to lunch—friends, family, and co-workers. From heavy Italian sauces to tacos, you know your diet is going to go downhill before you walk in the restaurant. Stay away from anything that says:

• Creamy, Crispy, or Fried. Order your sauces on the side, and ask for a box before your meal begins.
• Put half of the meal into the box before you start eating. That way, you can still be a part of the clean plate club without overeating.
• If you don’t eat all of your host’s offerings, you feel rude…but you know just looking at them puts a pound on each thigh!
• Make sure you grab a quick snack before the party starts, so you won’t feel famished.
• Decide ahead of time how many cookies you’re going to have. Make up for the extra calories through the rest of the day—eat an open-face sandwich with only one piece of bread and have some salsa on your baked potato instead of sour cream and butter.
• Make your own healthy foods to bring to the party. At least you’ll know there is something there that won’t blow your diet.

Go Green on Christmas

So often, gifts are given merely for the sake of giving and little thought goes into something that will be made use of. Here are some ideas for green gifts, as well as making time with your loved ones as eco-friendly as possible:

• Avoid using packing peanuts to package gifts, as these are toxic to the environment. Rather use recycled paper to stuff inside boxes.
• Should batteries be needed for gifts, consider giving rechargeable batteries with a charger along with the gift.
• Avoid wrapping paper by using reusable bags that the recipient can make use of at a later stage.
• Consider giving a gift certificate for a local spa or natural health and wellness centre.

Recipe of the Month:

Japanese Yam or Sweet Potato Pie    (Serves 10)

ingredient list

• 1 medium sweet potato, peeled and cut into 1-inch pieces (about 2 cups)
• 1/2 cup sugar
• 1/2 cup light coconut milk
• 2 large eggs
• 2 Tbs. cornstarch
• 1 tsp. ground cinnamon
• 1/2 tsp. ground ginger
• 1/2 tsp. salt
• 1 9-inch prepared graham cracker crust

Directions

1. Preheat oven to 325F.
2. Place yam/sweet potato in medium pot, and cover with 1 inch water. Bring to a boil, and reduce heat to medium. Simmer 10 minutes, or until soft. Drain, cool to room temperature, and mash. (You should have 1 cup.)
3. Whisk together potatoes, sugar, coconut milk, eggs, cornstarch, cinnamon, ginger and salt in large bowl. Pour into piecrust and bake 50 to 60 minutes, or until set.
4. Cool on rack until ready to serve.

 

Per SERVING:

Calories	194
Protein	3g
Total Fat	6g
Saturated Fat	1.5g
Carbs	32g
Cholesterol	42mg
Sodium	241mg
Fiber	2g
Sugar	16g

 

Another Delicious Recipe Selection for the Wintery Season

Low Fat Cream of Pumpkin Soup (Serves 6)

1 tbsp olive oil

1 small yellow onion, finely chopped

2 garlic cloves, minced

1 tbsp curry powder

1 tsp cumin

3 cups fat-free, low sodium chicken broth

1 15-ounce can pumpkin

1 12-ounce can evaporated fat-free milk

Freshly ground Black pepper to taste

Heat oil in a large saucepan over a    medium heat. Add onion and garlic and cook until softened. Stir in curry powder and cumin and cook for 1 minute. Add chicken broth and pumpkin. Reduce heat to low and simmer for 20 minutes.

Add evaporated fat-free milk and cook for 2 minutes. Transfer soup to a blender and blend until smooth.

Per Serving: Calories 112, Calories from Fat 25, Total Fat 2,7g (sat 0.5g), Cholesterol 2mg, Sodium 101mg

Be Good, Be Strong

ILANA