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STRESS FREE AND HEALTHY HOLIDAYS. Is that possible?. The reality!. Americans consume over 675 million pounds of turkey on Thanksgiving Day! The average American will consume more than 4,500 calories and 230 grams of fat on Thanksgiving Day alone. ( 3,500 calories = 1 lb of fat )

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STRESS FREE

AND

HEALTHY HOLIDAYS.

Is that possible?


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The reality!

  • Americans consume over 675 million pounds of turkey on Thanksgiving Day!

  • The average American will consume more than 4,500 calories and 230 grams of fat on

  • Thanksgiving Day alone.

  • (3,500 calories = 1 lb of fat)

  • The average person gains 7-10 pounds between Thanksgiving and New Year’s Day.


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Healthy Solutions

  • HOLIDAY COOKING OPTIONS

  • PARTY TIME TIPS

  • FIT FOR THE HOLIDAY TIPS

  • AVOID HOLIDAY STRESS


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HOLIDAY COOKING OPTIONS

Fruit purée: Substitute an equal amount of fruit purée(e.g., applesauce) for oil in cake, brownie, bread or muffin mix.

Sugar substitute: Replacing just one cup of sugar with a sugar substitute, like Splenda, in your pies and other baked goods will save over 750 calories.

Egg whites or egg substitutes: Replacing eggs in cooking & baking with an egg substitute will save you 60 calories and 238 mg of cholesterol.


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HOLIDAY COOKING OPTIONS

Skim milk: Cooking with skim milk, instead of whole or 2% milk, can save you up to 70 calories.

Mayonnaise vs. Reduced fat sour cream: One cup of low-fat sour cream will provide all the flavor and texture of mayonnaise for 1,300 calories and 150 grams of fat less.


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HOLIDAY COOKING OPTIONS

Gravy anyone?

One tablespoon of gravy made from turkey drippings can contain up to 70 calories, one ladle as much as 800! The same goes for creamy dips, salad dressings and cheese sauces. Use high-calorie items sparingly or substitute with lower-calorie items like yogurt or cottage cheese dips, tomato salsa, or vinaigrette dressings.


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HEALTHY HOLIDAY OPTIONS

Calories

Turkey, dark meat w/ skin

(3.5 oz.) 221

Duck, with skin (3.5 oz.) 337

Stuffing, plain (1 cup) 296

Potato, mashed (1 cup) w/ 1/3

cup gravy 217

Yams, candied (3.5 oz.) 168

Cornbread (1 piece) 200

Total 1439

Calories

Turkey, light meat w/o skin

(3.5 oz.) 157

Ham, smoked (3.5 oz.) 175

Rice, plain (1 cup) 120

Potato, baked (1 small) w/ 1 tsp. margarine 130

Carrots, cooked (1 cup) 45

French Bread (1 slice) 80

Total 707


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PARTY TIME TIPS

  • Eat Before You Leave: An empty stomach is an invitation to binge. Eat a small meal or low-fat snack before you leave for a party.

  • Choose Your Beverages Wisely: Liquors, sweet wines and sweet mixed drinks contain 150-450 calories/glass. Eggnog has up to 350 calories per cup.

  • Eat Slowly: Eat very slowly and enjoy the flavors. It takes the brain about 20 minutes to let you know that you are full.


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PARTY TIME TIPS

  • Buffet Buster:

  • Sample a variety of foods in small portions.

  • Skip the usual, familiar foods and choose the special holiday items instead.

  • Fill up on healthy options first.

  • Stand away from the buffet table.

  • Use smaller plates.


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FIT FOR THE HOLIDAY TIPS

  • Eat breakfast and several small meals throughout the day to maintain healthy eating.

  • Keep fruits and vegetables on hand for healthy snacking.

  • Drink plenty of water.

  • Don’t drink your calories.

  • Focus of socializing rather than food.


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FIT FOR THE HOLIDAY TIPS

  • Focus on weight management, NOT weight loss during the holidays.

  • Plan on NOT dieting after the New Year.

  • Be physically active every day. “A little is better than nothing at all!”

  • Pick up walking pace while shopping in the mall.

  • Park away and walk.

  • Take the stairs instead of the escalator.

  • Limit TV time.

  • Make it a family affair.


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  • 10 MINUTE CALORIE BURNING ACTIVITIES:

  • (150 lbs. person)

  • Bicycling (leisure) = 45 (135) calories

  • Cooking = 30 (90) calories

  • Football (toss & catch) = 30 (90) calories

  • Gardening = 62 (186) calories

  • Heavy cleaning = 54 (162) calories

  • Ironing = 26 (78) calories

  • Jumping Rope = 115 (345) calories

  • Mopping = 51 (153) calories

  • Raking the Lawn = 45 (135) calories

  • Stretching = 45 (135) calories

  • Walking at brisk pace = 54 (162) calories

  • Washing the Car = 51 (153) calories


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  • BUILD LEAN MUSCLE & BOOST YOUR METABOLISM

  • AT HOME:

  • (10-15 reps)

  • Squats – while brushing your teeth

  • Wall Push Ups – before you walk out the door or at kitchen counter

  • Curls/Presses– with soup cans or bottled water

  • Plank hold – while reheating food/commercial break


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WAYS TO AVOID HOLIDAY STRESS

  • TAKE A WALK

  • SLEEP & REST

  • EAT NUTRITIOUS FOOD

  • (decrease your fat and sugar intake)

  • EASE UP ON YOURSELF

  • DRINK MORE WATER

  • LEARN TO SAY “NO”

  • GET A MASSAGE

  • REWARD YOURSELF



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