Fitness Newsletter                                         December 2009

In this issue:

• 9 Tips To Help You Survive Holiday Party Overeating
• Holiday Cocktail Tips
• Adoption Coalition Needs Secret Santa's!
• Add More Activity, Burn More Calories
• Black Friday Boot Camp Blowout!
• Recipe 1: 20 Minute Chicken Creole PLUS, Bonus Recipe 2: Cajun Chicken Caesar Salad
• Join Groupon And Save $$$

9 Tips To Help You Survive Holiday Party Overeating          

Parties are opportunities to be social and have fun! Just be careful not to let the food at the party distract you from talking with friends and family. Even if the tables are laden with your favorites, with a little forethought and preparation, you can make healthy food choices that won’t derail your good eating habits.

1. Don’t arrive hungry. Hunger can make it difficult to make good food choices -- everything looks delicious when you’re starving. Eat a small meal and drink some water to take the edge off your hunger before arriving at the party
   
   
2. Take a walk around to see what food is available -- before you pick up a plate. Take note of the healthy selections.
   
   
3. Fill 3/4 of your plate with fruits and vegetables. Then choose a few other items to round out your meal, like lean protein options.
   
   
4. Limit yourself to one trip to the serving table. If you're still hungry, go for the healthy produce options.
   
   
5. Cut down on portion sizes to allow yourself a bite or two of your favorites. Use a smaller plate and serve your food with a teaspoon instead of a large serving spoon.
   
   
6. Reduce your alcohol consumption. Drinking alcohol lowers your inhibitions, making you more likely to make poor food choices. Enjoy a drink, but alternate with a glass of mineral water or a iced tea.
   
   
7. Watch out for appetizers. A handful of cheese and crackers can set you back hundreds of calories while a single chicken wing contains about 200 calories but hardly puts a dent in your hunger. Select one or two pieces of cheese to savor and save your calories for a full piece of baked chicken instead.
   
   
8. If you want to have an appetizer, select something nutrient-rich, like bruschetta with fresh tomatoes or shrimp in cocktail sauce.
   
   
9. Enjoy desserts in small portions. It’s the first three or four bites that taste the best, so take a small portion of your favorite and savor each bite.

1. Choose a lower proof liquor. All liquors with the same "proof" (percentage of alcohol by volume) have roughly the same calories. The lower the proof, the fewer calories a liquor has (and the less potent it will be). For example, 80 proof vodka (and other 80-proof liquors) has 65 calories an ounce; 100 proof liquor has about 80 calories an ounce.
   
   
2. Stay far, far away from frozen drinks. Chain restaurants serve oversize drinks that often have more calories than a dessert!
   
   
3. Avoid premade drink mixes, which are usually nothing more than corn syrup and artificial flavors and sweeteners. Make your own so you can control the calories and choose healthier ingredients.
   
   
4. Skip the mixer and save calories by ordering a flavor-infused liquor (such as raspberry vodka or coconut rum) over ice or with a squeeze of lime.
   
   
5. Make the switch to soda water if you're a vodka or gin and tonic fan. Tonic water has 90 calories per cup, but soda water is calorie-free. A lime or lemon can add flavor without calories.
   
   
6. Dilute your wine with soda water to make a wine spritzer. You'll stay hydrated, and a spritzer made with three ounces of wine only has 60 calories.
   
   
7. Alternate between alcoholic and nonalcoholic beverages (like water or juice) to keep yourself hydrated. You'll drink fewer calories with this technique and allow your body more time to metabolize the alcohol.
   
   
8. Avoid fancy cocktails and martinis. All the bells and whistles that go along with a martini—the flavored sugar on the rim, the syrup decorating the glass, and the garnishes—add extra calories. While a regular martini (vodka or gin with a bit of vermouth) has about 130 calories, a key lime martini can have 230 calories, and a chocolate martini can add up to a whopping 450 calories. That's like drinking a dessert!

Here are some easy ways to burn more calories throughout the day:

• Park the car farther away from your destination.
  
  
• Take the stairs instead of the elevator or escalator.
  
  
• Take fitness breaks instead of cigarette or coffee breaks. Walk, stretch or do some office exercises.
  
  
• Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity wherever you go!
  
  
• Perform gardening, yard work, heavy house cleaning, or home-repair activities.
  
  
• Walk while doing errands.
  
  
• Exercise while watching TV. For example, use hand weights, a stationary bike or treadmill, stretch, or perform body-weight exercises such as crunches, push ups and squats. (And hide your TV remote!)

Ingredients:

• nonstick cooking spray as needed
• 1 lb. boneless, skinless, chicken breast, cut into 1-inch strips.
• 1 can (14 oz.) low sodium tomatoes, cut up
• 1 cup low-sodium chili sauce
• 1-1/2 cups green peppers, chopped (1 large)
• 1/2 cup celery, chopped
• 1/4 cup onion, chopped
• 2 cloves minced garlic
• 1 tablespoon fresh basil or 1 teaspoon dried
• 1 tablespoon fresh parsley or 1 teaspoon dried
• 1/4 teaspoon crushed red pepper
• 1/4 teaspoon salt

Directions:

• Spray a deep skillet with nonstick spray coating. Preheat pan over high heat.
• Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce heat.
• Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and simmer, covered, for 10 minutes.
• Serve over hot cooked rice or whole wheat pasta.

Nutritional Info :

• Serving size: 1-1/2 cup
• Servings: 4
• Fat: 4.5 g
• Carbohydrates: 20.7 g
• Protein: 33.3 g
• Calories: 255.4

Ingredients:

• 1/2 large boneless,skinless chicken breast
• cajun spice (to taste)
• hot sauce (to taste)
• 2 cups romaine lettuce
• 2 tablespoons reduced fat Caesar salad dressing
• 2 tablespoons grated parmesan cheese

Directions:

• Sprinkle spice and hot sauce on chicken breast, catering to your own taste, and grill chicken on skillet or grill (chicken is done when light pink has disappeared from center).
• Toss lettuce, dressing, and chicken to evenly distribute throughout salad. Add Parmesan cheese to taste, and serve.

Nutritional Info :

• Servings: 1
• Fat: 3.3 g
• Carbohydrates: 7.4 g
• Protein: 31.7 g
• Calories: 196.1