A typical holiday meal consists of:

 

Six-ounces of turkey = 400 calories

1/2 cup of gravy = 150 calories

1/2 cup of cranberry sauce = 150 calories

1/2 cup green bean casserole = 150 calories

1/2 cup mashed potatoes = 150 calories

1 roll = 100 calories

1/2 cup sweet potatoes casserole = 300 calories

1/2 cup stuffing = 150 calories

Pie = 300 to 500 calories depending on kind

One glass of wine/beer = 150 calories

 

Bringing the grand total to 1750 calories, but that's only if you paid attention to serving size and didn't have seconds. The average holiday meal is closer to 2,500 calories.  You will need to walk 25.65 miles, 41.37 kilometers or 51,300 steps to burn off that one meal.

 

Now lets factor in appetizers and alcoholic beverages. 

 

Visits to the appetizer table during a holiday celebration can add up quickly.

 

5 crackers with cheese and sausage = 565 calories

5 servings arichoke dip with crackers = 325 calories

5 pigs in a blanket = 470 calories

5 sausage meatbals = 300 caloires

16oz. Margarita = 600 calories

 

This will bring your celebration total to 4,760 calories.

 

Don't dismay, remember it's only one day. If you return to your healthy eating habits the next day and make time for exercise you can avoid unwanted holiday weight gain.

 

Be aware of what you are eating while celebrating.  Remember the reason for the season is to spend time with your friends and family.

 

The health benefits of exercise are hard to ignore.  You feel better, have more energy and it may even help you live longer. 

 

Exercise controls weight. Burn calories throughout the day.  Don't have an hour to workout?  Add activity to your day in ten minute increments.  It all adds up.

 

Exercise combats health conditions and disease. No matter what weight, physical activity elevates your high-density lipoproteins (HDL), "good" cholesterol. 

 

Exercise improves mood.  Having a bad day?  Go to the gym for a 30 minute workout and it will help boost your mood. 

 

Exercise boosts energy. The more you workout the more energy you have.  Regular physical activity can improve your muscle strength, boost your endurance and help your cardiovascular system work more efficiently.

 

Exercise promotes better sleep. Regular physical activity can help you fall asleep faster and sleep deeper.

 

 

 

 

Description: 

Teachers - create a rainbow bulletin board.  Cut out fruits and vegetables from magazines and newspapers or make your own out of colored construction paper.

 

Remind the class that it is important to eat a variety of fruits and vegetables everyday and that they should aim to eat one from each of the color of the rainbow.

 

Divide the students up into equal teams.  Each team has 2+ fruits or vegetables per student that they have to place on the correct color of the bulletin board across the room. 

 

One member from each team takes turns by hopping, skipping or crab walking across the room to the rainbow to post their fruit or veggie.

 

Then run back and tag the next team member so the next team member can participate.  The first team that posts all their pictures wins the relay. 

Have you created a Healthy School Environment in your district?  Send us an e-mail  and tell us all about it -  info@oliverfoundation.org .

You may be spotlighted in the next Oliver Foundation newsletter - T.E.A.M. Talk.