Vol. 3, No. 11
Nov. 15, 2006

"I used to be undecided, but now I'm not so sure" ~ Boscoe Pertwee

Happy Thanksgiving!

Doesn't it seem like only yesterday we celebrated the holidays? Yet, once again, it's time to dig out that turkey baster and dust off the industrial-sized roasting pan. And don't forget to calibrate the oven so you don't torch the scalloped potatoes and have to feed the entire fire department. Again.

Fill your plate with white meat turkey, salads and healthy vegetables (marshmallow-covered sweet potatoes don't count!) and go easy on the high-calorie desserts and booze (see the first article). It's actually not an unhealthy holiday…if you watch your portions.

Wishing you the best!

Linda

Thanksgiving: The Bottom Line

The average American will consume 3,000 calories on Thanksgiving Day. If you think that's an exaggeration, check out these calorie counts for the most popular foods, and decide what's really worth it:

Drinks:

• 1 mixed drink:   250

• 1 glass wine:   120

• 1 cup coffee with cream and sugar:   50

• 1 glass cider or sparkling grape juice:   120

• 1 cup eggnog:   343

Snacks:

• 1 celery stalk with cream cheese:   45

• 1 cracker with cheese:   70

• ½ cup mixed raw vegetables:   25

• ½ cup mixed nuts:   440

• ½ cup fresh fruit:   60

• 1 ounce tortilla or potato chips:   150

• 1 tablespoon dip for chips:   75

Salads:

• 3 cups salad with diet dressing:   100

• 1 tablespoon ranch dressing:   75

• ½ cup gelatin with fruit:   120

• ½ cup Waldorf salad:   110

Main Course:

• 6 ounces cured ham:   300

• 6 ounces white and dark turkey:   340

• 6 ounces prime rib:   330

• ½ cup stuffing:   180

• ½ cup cranberry sauce:   190

• ½ cup mashed potatoes:   150

• ½ cup gravy:   150

• 1 baked potato with sour cream:   150

• ½ cup green bean casserole:   225

• ½ cup sautéed green beans:   50

• ½ cup candied sweet potatoes:   150

• 1 dinner roll:   110

• 1 pat butter:   45

Dessert:

• 2 chocolate mints:   60

• 2 small chocolate chip cookies:    150

• 1 piece apple pie (1/8 of 9-in pie):    410

• 1 piece pecan pie (1/8 of 9-in pie):    480

• 1 piece pumpkin pie (1/8 of 9-in pie):    180

• ½ cup whipped cream:    75

• ½ cup ice cream:    145

• 1 small piece fudge:    70   

How to Avoid an Energy Shortage

How often do you wish you had more energy for your workouts? Although there's no one-size-fits all solution, here are a few suggestions:

• Drink more water. Research shows that your heart rate increases eight beats per minute for every liter of sweat lost during exercise. This can occur within 30 minutes of exercise, depending on the intensity and environment. Drink at least a cup of water for every 15 minutes of exercise.

• Try a sports drink when your activity lasts beyond an hour. Usually between 50-70 calories, the additional vitamins and minerals in sports drinks replaces the fluid and carbohydrates lost during prolonged exercise.

• Energy gels and bars vary in calories and are a convenient way to refuel your body. Find one that tastes good and agrees with your digestive system. Go for higher carbs if you need to replace nutrients from a long workout, and be sure to consume enough water with the bar to help speed digestion.    

Tips to Battle Exercise Boredom

If tried and true seems tired and boring, shake things up with these suggestions:

• Take your workout outside if you usually train indoors and visa versa

• Take up an entirely new activity: sign up for a team sport if you usually do solitary sports, take a rock-climbing class and stretch your adventurous muscles or try a water sport if the weather is warm enough

• Join an activity or sport club; check at gyms and local community centers. Ask about organized workouts and fun runs or group rides with bicycling clubs

• Set a goal and challenge yourself: train for a 10K, incorporate speed or intervals into your program

• Incorporate a new exercise toy into the plan: medicine balls, stability balls, BOSU, trampoline, balance boards or wobble boards add challenging and motivating aspects to any workout

• Take a break. Sometimes you need time off, too. Substitute other activities while you cut back or take a few extra days off, and you may discover a new activity along the way, too.

We offer this article on a nonexclusive basis. You may reprint or repost this material as long as Linda Melone's name and contact information is included.

Thanks! LM