Ignorance Isn’t Bliss
Remember when you were younger and didn’t have to worry about what you ate or how much you exercised? For many of us, those days are over. Here are a few holiday cheat sheets to help you balance fitness with holiday eating.
What Can I Do with Holiday Leftovers?
Sandwiches are a great lunch to take to work when you follow the American Dietetic Associations’ guidelines. Start with a 100% whole grain bread, roll, or pita. Choose 2-3 ounces of lean protein like leftover turkey! Add one slice of low-fat cheese for calcium and pile on the veggies like lettuce, tomatoes, cucumbers, mushrooms, peppers, etc. Use a spread that adds flavor, but not fat and calories, such as mustard and low-fat dressings.
It Has How Many Calories?
- Eggnog, 1 cup serving, 342 calories 18 grams of fat
- Cranberry sauce, 1 slice, 1/2-inch thick, 86 calories 0 fat
- Stuffing, 1/2 cup, 178 calories 8.6 fat
- Dark meat turkey, no skin, 3.5 oz., 187 calories 7.2 fat
- Gravy, 1/4 cup, 30 calories 2 fat
- Homemade pumpkin pie, 1/8 of a 9-inch pie, 316 calories 14 fat
- Homemade pecan pie, 1/8 of 9-inch pie, 502 calories 27 fat
- Brussels sprouts, plain with salt, 1/2 cup serving, 31 calories 0 fat
- Carrots, plain with salt, 1/2 cup serving, 26 calories 0 fat
How Can I Burn Those Calories?
- Stationary bike (at a moderate level): 504 calories/hour
- Elliptical trainer (general): 648 calories/hour
- Stairmaster: 432 calories/hour
- Running (11.5 min/mile): 648 calories/hour
- Walking (17 min/mile): 288 calories/hour
- Housework (moderate): 117 calories/hour
- Chopping wood: 430 calories/hour
- Raking leaves: 285 calories/hour
- Sleeping: 55 calories/hour (440 calories/8 hours)
- Martial arts (intense): 650 calories/hour!
How Can I Fit Exercise into My Holiday Schedule?
- Maximize your time. Use your lunch break to walk to a nearby shopping center to do holiday errands.
- Shoveling snow or chopping wood is a great workout. You’ll burn several hundred calories doing either task. Just make sure to protect your back.
- Offer to help rearrange the furniture for a party.
- Park at the far end of the parking lot (like you have a choice).
- Keep an exercise journal. This can help you stay motivated by making daily exercise goals for yourself and keeping track of what you have accomplished.
- Use stairs instead of elevators or escalators.
- Walk or ride a bike for short trips.
- Have a skating party instead of a stand-around-the-buffet party (or walk around the neighborhood and look at lights).
- Use your phone time for stretching.
- If you take the bus to work, get off one stop early.
- Plan on shorter workouts, but more often so they will fit into the time you have.
- Flex and relax muscles while standing in long lines.
Get out and move around. Take a walk with your favorite cousin and catch up with each other. Set out a veggie tray before meals to take the edge off of hunger pains. Above all, set realistic goals. Maintaining weight during the holidays can be difficult, but remember this is a time to enjoy being with family and friends. That doesn’t mean you have to eat everything in sight or be a couch potato. Just remember, like credit card bills, extra weight or unused muscles will come back to haunt you in January.
Are you looking for the perfect way to burn those holiday calories? Then give us a call right now at 757-410-4999 to find out how you can get started in one of our incredible programs today! Join the fun at King Tiger Martial Arts where you’ll experience expert training in a fun, positive, and supportive environment suitable for everyone in your family. Or simply fill out the box in the upper right corner and take advantage of our FREE 30 Day Trial Membership!
And Hey, let’s become FaceBook official! Like us at www.facebook.com/kingtigermartialarts