Healthy Holiday Tip #6

You blink and the year is over.  For those in the Can’t Weight for the Holiday Challenge that means the post weigh-ins are coming up soon, like the week after next.  Come on in anytime between 6 AM and 6 PM, Monday through Friday, January 2 – 6th or 8 AM to 2 PM on Saturday, the 7th.  Again, we please ask that you stay committed and come back in to weigh-in. 

 

Our goal for the year was to reach the 4,000 cumulative pound mark and it’s going to be a tough number to reach.  We’re currently at 3499.2 pounds so it looks as if I won’t have to shave my head this year!  Whew!!

 

A couple of more healthy holiday tips:

- Studies show that folks who tend to sleep less also tend to put on more weight.  So during the holiday rush, make sure you set enough time aside to get your rest.  Don’t string out too many nights with just a few hours sleep and siestas are encouraged.

 

- Don’t let January 2nd bring you down. . .you know those post-holiday blues.  Make an action plan to kick-off the New Year with a few goals and then set out to achieve them, starting with January 2nd.  Consider it a new beginning.  

Make one of those goals take you out of your comfort zone.  Something you’ll really have to work for during the year like running in a 5K (3.1 miles) event next fall or learning how to play the piano. 

 

Setting goals can help you plan your time and help you overcome any post-holiday blues you may experience.

 

Have a wonderful Christmas!       

Healthy Holiday Tip #5

Hope you all had a very pleasant Thanksgiving!  I did, and then was away at a medical fitness conference last week.  But now I’m back and ready to continue our journey for a healthy holiday season.

 

Just a couple weeks away and Christmas will be here.  Not sure if you heard, but Santa in preparation for this year has gotten off the no-ho-no-carb, low-ho-low-carb diet frenzy and is back eating sensibly.  

 

It’s true!  The media attack on carbohydrates being bad for you is finally coming to an end.  The public has been bamboozled by these quick-fix no/low carbohydrate diets that have netted a pretty penny for their authors.

 

It’s time to set the record straight.  Carbohydrates are the primary source of energy for the body.  Without them in our diets, we’d have a real tough time doing all the things we do during the typical day. 

 

First and foremost. it’s important to know that not all carbohydrates are the same. . . and that’s where the bad rap is coming from.  Unfortunately, the good carbs are being taken down by the bad ones and folks are walking around with the misconception that the entire carb family should be avoided like the plaque.

 

There is a BIG difference between the two.  Refined carbs such as white rice, white bread, soda, juice, candy, and baked goods made from white sugar/flour are basically stripped of all nutrients.  These bad carbs are quickly released into the bloodstream as glucose causing insulin to be released, which then pulls the glucose out of the blood and stores it in our bodies.  That emptying of the glucose out of the blood makes you hungry, so you eat more.  If these simple carbohydrates are all that you eat, you’ll generally always be hungry and will quickly store-up a lot of extra empty (meaning no important nutrients) calories.  We definitely don’t want that!!  That’s like being on the naughty list. 

 

Whole grains, fruits and vegetables, on the other hand, are good carbs.  These complex carbohydrates are packed with numerous minerals and nutrients and rich in fiber, which helps maintain healthy cholesterol levels, supports optimal digestion, and stabilizes blood sugar levels.  In other words, the glucose in our blood won’t be quickly removed for storage like with refined carbs.  This helps ward off hunger and therefore, helps to prevent you from overeating.  Fiber also creates a feeling of fullness in the gut, which also prevents you from overeating. 

 

Some examples of whole grains are oatmeal, wild rice, buckwheat, corn, barley, as well as whole wheat/grain breads, pastas, and cereals.  Whole grains are also low in fat and have been linked to lower risks of cancer, diabetes, and heart disease. 

 

So Santas present to us all this year is the knowledge that all carbohydrates are not bad for you.  Stick with the good complex carbohydrates, limit the simple ones, and you’ll be off to a great start in the New Year.  Those exercise sessions might feel a bit better, too, as you’ll be properly fueling the body.      

Healthy Holiday Tip #4

Still a few seats left for the Healthy Holiday Desserts Cooking Demo, presented by the caring folks at Brookdale Senior Living, tomorrow at 12 noon here in the Fitness Center.  Call 878-6221 to reserve a spot.

 

 

I won’t be sending out a holiday tip next week as I’ll be enjoying a Thanksgiving Day feast.  I’ve always considered Thanksgiving as one of those legal holidays where anything goes, as far as food and drink is concerned.  You know, one of those days where you can really let yourself go and enjoy life and its delicacies for a day. 

 

Nevertheless, here are some helpful tips from several health experts to get you through the day:

- Don’t starve yourself beforehand. Rather, eat a small, lower-calorie meal or snack such as fruit or a bagel so you aren’t tempted to overdo your calorie intake for the day.

- Don’t rush to eat. Socialize and settle into the festivities before you eat.

- Move your socializing away from the buffet or appetizer trays. This will minimize the unconscious nibbling
- When it comes to drinking alcohol, start with a calorie-free, nonalcoholic beverage. Satisfy your thirst before having an alcoholic drink.
- If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from one piece of pie!  Maybe even two.

And I’d be remised if I didn’t add this one:

- Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day.

 

Have a safe, enjoyable Thanksgiving holiday!

Healthy Holiday Tip #3

Two more weeks to turkey day and I’m sure some of you are already planning out the holiday feast.  By preparing favorite dishes lower in fat and calories, you’ll promote healthier holiday eating.  Here are some tips that might come in handy:

• Refrigerate the gravy to harden the fat and then skim the fat off. This will save a whopping 56 gm of fat per cup.  Or, when the drippings are cool, you can also add ice cubes, to which the fat will stick.  Remove the ice cubes before making the gravy.
• For the stuffing, use a little less bread and add more onions, garlic, celery, and vegetables. Add fruits such as cranberries or apples. Moisten or flavor with low fat low sodium chicken or vegetable broth and applesauce.
• For the green bean casserole cook fresh green beans with chucks of potatoes instead of cream soup and top with almonds instead of fried onion rings.
• When making dessert:
  - make a crustless pumpkin pie.  Top with low fat or fat free ice cream or frozen yogurt.
  - substitute applesauce for oil, margarine or butter in muffins and quick breads like banana bread.  Try substituting a small amount at first, as the more you substitute the more the texture of the finished product changes.
  - using two egg whites in place of one egg can reduce the cholesterol and produce the same tasty result.
  - replace heavy cream with evaporated skim milk in cheesecakes and cream pies.
  - top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting.

More helpful tips next week.  Don’t forget about the Healthy Desserts Demo coming up on Friday, November 18th at 12 noon here in the Fitness Center.  There are some seats still available.  Please call The Fitness Center at 878-6221 to reserve yours today!  Bring a friend. 

 

If you have any additional healthy cooking tips, please post them on our Facebook page.  Just click on the Facebook logo below and it will take you there.  While there, LIKE US as well!

Healthy Holiday Tip #2

Whew, we got through Halloween and Thanksgiving is right around the corner.  Hope you did a little better than I did with the candy?  Hey, everything in moderation, right? 

 

Please don’t forget to “Like Us” on Facebook.  Click on the link below and it will take you to the Get Healthy High Point page.  Share a comment if you’d like or give us a great suggestion as to what to do with that leftover candy. . . if there’s any left 3 days later! 
   

 

Healthy Holiday Tip

Fine tune your time management skills over the holiday season.  Organize your week on Sunday before it gets started.  Prioritizing your tasks beforehand will help you manage your time better and help you get done what needs to be done while fitting in those exercise sessions.  Don’t be afraid to shorten the exercise session a bit during the busy holiday season, but make sure you do get them in.  It’ll make you feel better and allow you to enjoy more those holiday treats. . . like that leftover candy.  

 

Healthy Holiday Desserts

Tracy Slade, Dining Services Coordinator,
Brookdale Senior Living @ High Point Manor,
will be here on Friday, November 18^th at 12 noon
to show us how to prepare / sample some heart
healthy holiday desserts.

Seats are limited.  To reserve, call The Fitness Center at 878-6221

Healthy Holiday Tip #1

The first of our Holidays will be here next Monday as the ghosts and goblins will be ringing our doorbells.  I hate to keep repeating myself, but it’s the start of the typical 7 to 9 pound weight gain many of us experience at the end of the year.  Doesn’t have to be though.  Here are some tips from several Dietitians to help you have a healthier Halloween.   

Halloween Candy Tips

- Always choose “fun size” candy bars based on the least amount of fat and calories per serving. Better choices are, 3 Musketeers, 100 Grand Bar, Butterfinger bar, Milky Way bar, Raisinets, Starburst and York Peppermint Patties.
- Choose healthier dark chocolate versions.
- Practice portion control! 
- Be aware of calories (is your favorite listed?):

Miniature Bars (Milky Way, Snickers, Twix, 3 Muskateers) – average 38 calories each bar
M&Ms, plain, Fun size (18 g) – 88 calories
M&Ms, peanut Fun size (18 g) – 93 calories
Hershey’s Milk Chocolate Bars – Fun size (14 g) – 67 calories
Mr. Goodbar Snack size (17 g) – 90 calories
Nestle’s Crunch Bars Fun size (10 g) 50 calories
Three Musketeers Bar Fun size (15g) – 64 calories
Pay Day – Snack size (19 g) – 90 calories
Reese’s Peanut Butter Cups Snack size (17 g) – 88 calories 
Almond Joy Snack size (15 g) – 80 calories and 10g carb
Baby Ruth Bar, Fun size (18 g each) – 85 calories
Butterfinger Bar, Fun size (18 g each) – 85 calories
Heath Bar, Snack size (13 g) – 74 calories
Kit Kat, Fun size (14 g) – 73 calories
Milky Way bar, Fun size (17 g) – 75 calories
Mounds bars, Snack size (17 g) – 83 calories
Snickers Bars, Fun size (17 g) – 80 calories
Milk Duds Snack size (12 g) – 54 calories
Charleston Chew bar, Fun size (10 g) – 45 calories
Lifesavers Gummies (2 rolls per ounce) – 52 calories 
Starburst, Fun size (2 pieces per stick) – 40 calories
Blow Pop, Junior – 50 calories
Tootsie Pops – 60 calories
Skittles Original Fruit, Fun size (20 g) – 80 calories
Candy Corn, Brach’s – 11 pieces – 70 calories 
Raisinettes, Fun size (16 g – about 16 pieces) – 56 calories 
York Peppermint Patties Regular small patty (14 g) – 53 calories
Jr. Mints, Fun size (10 g) – 50 calories
Smarties Candy, Roll – 25 calories
Twix, Snack size (10 g) – 50 calories

Here are some ideas for Halloween candy leftovers:

• Take the leftover candy to your work to share in the break room.
• Most candy has a long shelf-life. Put the “stash” out of reach and limit candy to two pieces per day.  
• Larger treats, such as full chocolate bars, can be cut into smaller pieces and frozen.
• Use the candy at Christmas time for a gingerbread house.
• Donate it to a local shelter.
• Send it to the troops.
• Donate it to the school for an arts and crafts project.
• Throw it away.
• Skip the Halloween candy sale on November 1st. Cheap bags of candy may seem like a good buy, but you don’t need the extra sugar and calories.

Make Halloween A Time To Be Active

Halloween is not just about the treats! Halloween is a great time to enjoy being active. The cool weather that comes along with the fall season is a perfect opportunity to enjoy the outdoors as a family.

• Take advantage of the beautiful foliage and collect orange, red and yellow leaves. Make a decorate wreath or paste leaves on construction paper to decorate the house.
• During October visit a local pumpkin patch and pick your own pumpkins and gourds. Many pumpkin patch locations have other activities such as corn mazes, haunted houses, and hay rides. Pack up some sandwiches and spend the day!
• Enjoy walking instead of driving to nearby stores to shop for Halloween costumes.
• Join your kids/grandkids and enjoy walking through the neighborhood or malls to look at Halloween decorations

Have Fun this Halloween, but keep it under control. 

FREE Healthy Cooking Workshop – Friday, November 18th @ 12 noon.  Keep the date.  Details next week

Can’t Weight for the Holiday Partner Challenge

Did you know that to burn off a 1,000 calorie meal you’d have to walk 4 hours at 3.5 mph or dance for 3 and a half hours?!  Yikes

 

The holiday season is quickly approaching and with it typically comes a 5 to 7 pound weight gain.  Doesn’t have to happen if you pace yourself, don’t over indulge, and keep an active lifestyle. 

 

The Can’t Weight for the Holidays Partner Challenge starts Monday with weigh-ins taking place this week.  Come on in, step on the scale, and get off to a good start to a healthier holiday season. 

 

The partner thing, although not necessary, is more a conscious thing to have someone there to say, “You’ve had enough now put that 3rd piece of pecan pie down!”  Consider them (your partner) that little angel sitting on your shoulder nudging you to go for that early morning walk before heading to Aunt Mimi’s house for that Thanksgiving Day feast.

 

The idea is to have fun this holiday season and don’t overdo it.  Go ahead and have that dessert, but keep everything in moderation.  Stick with the exercise even though extra free time seems to vanish during the holidays.  I’ll be sending out holiday tips to help keep you on track.        

 

The weigh-ins are here in The Fitness Center through the weekend. 

 

Keep an eye out for an announcement about our healthy cooking demo.  Sounds like we may be tasting some healthy holiday desserts!  I’m in!!