Letter 6: Tuesday, November 25th, 2008
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View past Newsletters by clicking on the edition number: 1, 2, 3, 4
Smart News -
General Info Update
CLASS SCHEDULE INFORMATION:
Please check
on-line or call Smart Body for more information. We are
currently offering cardio kickboxing, core training and dynamic
training. To read about the classes
click here! PLEASE NOTE THAT THE
6AM CARDIO KICKBOXING HAS BEEN CANCELLED. Please be sure to sign up for classes 24 hours in
advance.
BABYSITTING INFORMATION:
Interactive Baby sitting is now available - call to make an
appointment.
Visit us on-line to see more about how awesome Smart Body
babysitting is for you child! Please be sure sign up 24 hours in
advance.
Call today
636.447.9952 for more information and to sign up!
Smart Tips -
A Lighter
Turkey Dinner*
By Sherry Tennill, Nutritionist
You can decrease the amount of calories, sugar and fat found in many
of the Thanksgiving dishes just by simply tweaking an ingredient
here or there. Many of the substitutions don’t alter the taste, and
some may even improve the recipe! Listed below, for you convenience,
are some suggestions:
1. One large egg = 2 large egg whites or ¼ cup egg whites or egg
substitute
2. Evaporated whole milk = evaporated skim milk
3. Buttermilk = 2% buttermilk or 15 Tbsp skim milk+2 Tbsp lemon
juice
4. Heavy cream = for soups and casseroles: evaporated skim milk, for
baking: light cream or half & half
5. Half & half = whole milk or evaporated skim milk
6. Cream cheese = light cream cheese, do NOT use non-fat cream
cheese in dips or frostings as it will make them runny
7. Butter = margarine, try decreasing amount of margarine to 1 to 2
Tbsp in baked goods instead of using low-fat or light margarine
8. Regular cheese = light or non-fat, do NOT use non-fat cheese in
cooked dishes as it will not melt
9. 1 cup oil in baked goods = ½ cup baby fruit, 1 cup unsweetened
applesauce, or decrease it to ½ cup oil
10. 1 cup chopped nuts = ½ cup toasted nuts: it brings out the
flavor
11. 1 oz unsweetened baking chocolate = 3 Tbsp dry cocoa + 2 tsp
sugar + 1 Tbsp oil
12. Sugar = reduce amount in recipe by one-third to one-half and
increase spices and/or flavorings, try Splenda
13. Regular Pasta = replace with whole wheat pasta to decrease
calories and increase fiber
Experiment and have fun finding new and improved ways to “lighten”
your turkey dinner! HAPPY THANKSGIVING!!
Smart Nutrition -
How Much Holiday Cheer Should You Enjoy This Year?*
By Greg Marmino, Personal Trainer
As winter blows in, so do the holidays, which
can mean overindulgence in food and drinks, and under indulgence in
fitness and exercise. If you aren’t careful, this nasty combination
can sabotage your health and cause you to undo all the hard work
you’ve done.
Holidays are all about getting together with friends and family,
especially on Thanksgiving, which usually involves a lot of food and
drink. Unfortunately, the food and drink you gather around tends to
be much higher in sugar, fat and calories. Add some or all of the
following tips to your arsenal to help you avoid undoing your hard
work.
- Bring a healthy dish. When you go to a party with a dish, make it
a healthy one so that you know there will be at least ONE thing
healthy for you to eat. Hummus and vegetables are a good idea. Baked
sweet potatoes are good too. There are lots of good, low-fat recipes
out there to try in place of the old-fashioned sweet potato pie.
- Eat and drink in moderation. “Moderation” means still enjoying
the high-fat and high-sugar foods, but limiting them as well. If you
have more than one Thanksgiving dinner to attend, eat small amounts
of your favorites at each meal. No one says you HAVE to eat turkey
or stuffing. If it’s not your favorite, skip it and have some of
that cheesy potato bake!
- Avoid excessive alcohol intake. Again, enjoy in moderation.
Follow a drink with plenty of water to avoid dehydration and to help
decrease the amount you actually drink. Also, have food with your
drink. This will slow down the absorption of the alcohol.
- Participate in group activities. Have a friendly game of football
with the family. Go for a long walk together before or after a
Thanksgiving meal. Go ice skating one night.
- Have a healthy snack before a party. This will keep you from
going to a party or Thanksgiving dinner starving, which may cause
you to overeat and gain unwanted pounds.
- Continue your food diary. This may help keep you in check. Be
honest and write down everything that passes your lips.
- Holidays are just one day, not the whole season. Eating and
drinking a little more on the specific holidays will equal much less
damage than overindulging during the whole season. Get back on track
the next day to prevent excess weight gain. Eat clean, healthy foods
the day after Thanksgiving dinner to help get right back on track
and to avoid the slump before it happens.
- Strive to maintain your weight. Don’t start a new diet during the
holidays. The holidays are stressful enough without you depriving
yourself because of a new diet.
- Plan ahead. If you know that a holiday dinner is coming up,
especially Thanksgiving dinner, plan for it. Have a healthy
breakfast and lunch to help offset what you eat at the dinner.
Things will pop up last minute, but if you have a plan, you’ll be
better equipped to deal with surprises, like the extra pie Aunt Mary
decided to bring.
- Keep healthy snacks around. Have fresh fruit, low fat cheeses and nuts available for snacks. Keep high-fat, high-sugar foods out of the house as much as possible. If you can’t, then put treats in hard to reach places so that you have to actively think about getting them down.
Smart Ideas -
Keeping Kids Busy on Thanksgiving*
By Sherry Tennill, Childcare
Inevitably, kids are more hyper around the
holidays, due to days off from school, visiting relatives and higher
intake of sugar. To lower the stress inside, kids need to be
entertained as much as possible to avoid any catastrophic events
while you are cooking, baking and entertaining. Below are some ideas
to keep those kiddos busy and help decrease your stress on
Thanksgiving.
- Thanksgiving Placemats: provide each child with a large sheet of
paper and plenty of crayons, stickers and glue. Use the finished
placemats at the Thanksgiving dinner table.
- Hand-made turkeys: trace each child’s hand on paper. Cut out hand
and have child decorate the turkey. Hang them on the wall for
everyone to see.
- Decorate cookies: supply sprinkles and icing and let them be
creative!
- Scavenger hunt: let the winner be first in line for dinner!
- Craft room or table: load it up with crafty things like beading,
coloring supplies, molding clay and ornament kits and let them go to
town.
- Read a book: have someone read books out loud; have kids act out
different scenes.
- Game room: put out a bunch of age-appropriate games and have
little prizes on hand for the winners.
- Outdoors: if the weather cooperates, bundle up the kids and play
a game of football or soccer.
- Decorate the tree: put up the Christmas tree early and let the
kids trim the tree!
- Kitchen help: create a kids-only area in the kitchen and let
them stir, scrape or roll for you.
* The materials and content contained in this newsletter are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. Readers of this newsletter should not rely exclusively on the information provided for their own health needs. All specific medical questions should be presented to your own health care provider.
In This Issue
Smart News-
General Info Update
Smart Tips-
A Lighter Turkey Dinner
Smart Nutrition-
How Much Holiday Cheer
Should You Enjoy This Year
Smart Ideas-
Keeping Kids Busy
onThanksgiving