Midday Fix: Commitment Day 5k

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Good vs. Bad Foods

  1. Replace traditional holiday meal items with healthy alternatives.
  2. Potato
  3. Visuals:
  4. Good: Cauliflower mashed potatoes
  5. Bad: Butter-filled mashed potatoes or brown sugar and marshmallow topped sweet potatoes
  6. Stuffing
  7. Visuals
  8. Good: Wild Rice Mushroom Stuffing (mushrooms, apple, cranberries, celery)
  9. Bad: Old-fashioned stuffing (bread, butter, eggs)
  10. Veggies
  11. Visuals
  12. Good: roasted carrots, green beans
  13. Bad: Green bean casserole
  14. Turkey
  15. Visuals:
  16. Good: slices of white meat turkey, salt, pepper
  17. Bad: Oil and butter used to baste a turkey
  18. Dessert
  19. Visuals
  20. Good: Sweet potato mousse with maple vanilla yogurt and walnuts
  21. Bad: Pumpkin, French silk pie

General Tips to Keep in Mind to Avoid Holiday Weight Gain

  1. Don’t go to the party hungry. If we “save up” our calories for the party, our bodies will likely “save” the holiday party calories too.
  2. Stay hydrated.  We often mistake hunger for thirst and may have an easier time controlling our appetites when well hydrated.
  3. Give yourself something to reach for that will motivate you to stay on track through the holidays. One great example: Life Time Fitness’ Commitment Day on January 1, 2012.
  4. Follow good eating rules. 
  5. Only eat if you’re seated at a table; don’t stand near the over abundance of food.
  6. Preview all of your choices before dishing up so you can decide which foods you “must have” today and which you can wait for another party.
  7. Use a small plate and fill at least half of it with colorful veggies if possible.  Finish your vegetables before considering the sweets.
  8. Eat slowly and pay attention to your hunger and satisfaction signals.  Wait at least 15 minutes after you start eating to decide if you want or need seconds.
  9. Buddy up and be accountable to a friend or family member to stick to your healthier habits.  Decide what “consequence” you’ll both have to complete if one of you caves in to temptation.

After the holidays, start the New Year on the right track with Life Time’s Commitment Day 5K. The race will be held on January 1, 2013 at Grant Park at 10 am.

Register at: www.commitmentday.com


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