November Fitness & Health Newsletter Merced, CA | Turlock, CA
Greetings,
The holiday season is quickly approaching. Thanksgiving means good times, good food and good drinks. Don't let those few extra pounds sneak up on you. Stay active in your fitness regimen or get started in one today. . . don't wait until January!
Call or stop by The Studio. We are here to help you achieve optimal health and fitness in a motivating, non-intimidating atmosphere.
IF YOU'VE NEVER BEEN TO THE STUDIO BEFORE, VISIT OUR WEBSITE TO GET A FREE SESSION!
Beat the Holiday Bulge!
According to the American Heart Association, some people gain 5 to 10 unwanted pounds over the course of the holiday season--between Thanksgiving and New Year's Day. Holiday foods can be very tempting, but you don't have to fall victim to the holiday bulge. By making just a few adjustments to your menu and lifestyle you will be able to enjoy your feast without adding on pounds.
Follow these tips to help you Beat the Holiday Bulge!
1. Start a workout plan before the holiday season begins. If you start to see weight loss, you'll be less likely to want to sabotage your routine by adding extra calories.
Change the way you cook your traditional dishes. Try baking instead of frying, or experiment with spices and herbs instead of using salt. Use skim milk instead of whole milk. Experiment early by introducing healthy variations to your family's favorite recipes. Try substituting margarine for butter, or ground turkey for sausage or hamburger. Slight changes may barely change the taste, while saving you hundreds of calories.
2. Eat smaller meals throughout the day instead of one large meal. This will help you make better food choices throughout the day.
3. Skip hors devours. Eating bite size food can sabotage your meal. You don't know how much you've eaten, and it's usually much more than you think! Skip those extra calories!
4. When making your plate, be sure you get items from each of the four food groups. Think of your plate as a pie divided into 3 sections- meats, starches, fruits/vegetables. Start by filling your plate with mostly vegetables, add 1 serving of lean meat of 1 serving of a starch. A serving of meat should be about the size of your palm- 4oz. If you choose potatoes, skip the bread roll. Make smart choices!
5. Plan a physical activity for after the meal, so that you're less likely to want to overeat.
6. Instead of dessert, try having a cappuccino. If you can't skip the dessert, of course, try to make the best choice. Pecan pie would be one of the worse choices! Try just having a few bites to satisfy your sweet tooth. There's no reason to try every dessert on the table. That can add several hundred to a thousand calories to you meal!
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Lusciously Nutty Holiday Logs
2 dozen cookies
Active Time:
Total Time:
Ingredients
1 cup finely chopped walnuts
1/3 cup plus 5 teaspoons sugar, divided
1 tablespoon freshly grated orange zest
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cloves
8 sheets phyllo dough, (9-by-14-inch), thawed
Canola oil cooking spray
Topping
1/3 cup semisweet chocolate chips
Preparation
Preheat oven to 300°F. Line 2 large baking sheets with parchment paper or nonstick baking mats.
To prepare logs: Combine nuts, 1/3 cup sugar, orange zest, cinnamon and cloves in a small bowl.
Place one sheet of phyllo dough on a clean, dry surface. Coat thoroughly with cooking spray. Top with another sheet of phyllo and coat with cooking spray. Sprinkle one-quarter of the walnut mixture (about 1/3 cup) evenly over the phyllo.
Using a sharp knife, cut the large phyllo rectangle lengthwise into 3 strips then in half crosswise to form 6 smaller rectangular strips.
Beginning at the short ends, loosely roll each strip into a neat log. Repeat with the remaining phyllo and walnut mixture.
Place the logs about 1/2 inch apart on the prepared baking sheets. Spray tops lightly with cooking spray and sprinkle with the remaining 5 teaspoons sugar.
Bake the logs, in batches, until golden, about 25 minutes. Let cool completely.
To prepare topping: Place chocolate chips in a small microwave-safe dish. Microwave on High for 30 seconds. Stir. Continue to microwave for 20-second intervals until melted, stirring after each interval. Transfer the chocolate to a plastic sandwich bag. Snip off one corner, being careful not to make the opening too large. Squeeze the melted chocolate decoratively across the top of each cooled log. Let stand at room temperature until the chocolate is completely set.
Tips & Notes
Make Ahead Tip: Store in an airtight container at room temperature for up to 2 days or freeze without the chocolate drizzle (Step 8) for up to 1 month. Defrost at room temperature before decorating with the chocolate drizzle.
Nutrition Information
Per cookie:76 calories; 4 g fat (1 g sat, 1 g mono); 0 mg cholesterol; 9 g carbohydrates; 1 g protein; 1 g fiber; 31 mg sodium; 36 mg potassium.
