STRESS FREE

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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 Years 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.
• Dont 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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The key to a healthy holiday season and everyday
is MODERATION!