Good Things Come in Small Portions            

Good things do come in small packages, especially calories.  We just finished eating our Thanksgiving meal and now we are on the way to the next feast.

By all means enjoy your holiday meal, but remember the reason for the season is not to gain weight.  Most of us will put on a couple of pounds from Halloween to New Year's Day - but it's not a given.

• Serve your holiday meal on small plates.  Keep the high calorie choices off the table.  If you have to get up to get another serving, you may skip it altogether.   
• Make a commitment to exercise for at least 15 minutes every day during the holiday season - walk, dance, jog or yoga - just move.  Once you get started you may find yourself working out much longer.
• Remember the reason for the season.  Plan dates with your family and friends that aren't focused on eating.  Spend an afternoon shopping, wrapping gifts or volunteering. 
• Start a new family tradition.  If weather permits, go outside and play a game of touch football, take the family dog for a walk, the important part is to bring physical activity into your day. 

Unless your meal comes from a package with a nutrition label, most of us don't know how many calories we eat and drink during the day.

When you sit down for your holiday meal keep this in mind.

Mashed potatoes - 1/2 cup serving size is about the size of half a tennis ball.  That will give you approximately 119 calories.  If its made with lots of butter, cream and cheese, the calories just go up.  A typical serving is about twice that amount, so if you go back for seconds that could add up to almost 500 calories in mashed potatoes alone.

Prime Rib - serving size is 3 to 4 ounces which is roughly the size of the palm of your hand. Nutrition wise that's approximately 284 calories.  A usual serving is typically 20 ounces which will give you more that 1,000 calories.

Egg Nog - serving size is 4 ounces which is equal to a third of a 12 ounce soda can.  This provides 172 calories.  Watch out for this one, with all the sugar and fat it will add up quickly.

Sugar Cookie - one cookie (2 1/2 inch) is 72 calories.  If you can't say no to more than one cookie this holiday season be aware that you will pay the price in calories and probably pounds.

Champagne - a serving size is 4 ounces.  A typical champagne flute holds 6 ounces, it should be about 2/3 full for a 4 ounce serving.  One serving will give you 91 calories.  Alcohol will reduce inhibition and may increase food cravings.  If you over indulge in champagne you will more than likely over eat too.  So be careful and drink responsibly.

You tried to stay vigilant to your healthy habits, but you overindulged during the holidays.  How much will I need to exercise to burn off all the egg nog and cookies?

Calories burned are for 1 hour of exercise by a 155 lb. woman.

Aerobics, general                 457 calories

Ballroom dancing, slow          211 calories 

Basketball, shooting baskets   317 calories

Cleaning, dusting                 176 calories

Downhill snow skiing             422 calories

Fishing, general                   211 calories

Golf, walking,general            317 calories

Juggling                              281 calories

Running, 12 min/mile           563 calories

Swimming, leisurely              422 calories

Volleyball playing                  211 calories

Walking the dog                   211 calories 

 TITLE:  Heart Health

Lesson courtesy of ReadWriteThink.