Avoid the Holiday Weight Gain
As the holidays approach, this is the time of the year where most people begin to gain weight. It is also the time of year where most people make resolutions to start exercising, eat right and lose weight. It is extremely important to stay disciplined during the holiday season. So for the next few weeks my blogs will focus on holiday tips that will assist you in “Avoiding the Holiday Bulge.”
Read my other related posts:
Thanksgiving Pumpkin Parfait
Pumpkin Parfait
source: Allrecipes.com
SUBMITTED BY:Robyn Webb PHOTO BY:Molly
“This easy parfait would be welcome on any holiday menu. Preparation time is 15 minutes. This recipe is from The WEBB Cooks, articles and recipes by Robyn Webb, courtesy of the American Diabetes Association.”
Serves 6
INGREDIENTS
- 1 cup pumpkin puree
- 1 (1 ounce) package instant sugar-free vanilla pudding mix
- 1 teaspoon pumpkin pie spice
- 1 cup evaporated skim milk
- 1 cup skim milk
DIRECTIONS
- In a mixing bowl, combine the pumpkin puree, vanilla pudding mix, pumpkin pie spice, evaporated milk and skim milk. Blend together until smooth; place in parfait glasses and chill until set.
WalkingSpree invited as WELCOA Premium Provider
WalkingSpree has accepted a membership invitation with the Wellness Council of America’s (WELCOA) Preferred Provider Network. WELCOA is one of the most respected resources for workplace wellness in America. With a membership in excess of 3,200 organizations, WELCOA is dedicated to improving the health and well-being of all working Americans.
Through WELCOA, WalkingSpree will be able to bring its employee wellness program to more corporations so they can also experience the terrific results. Our corporate members have been able to achieve a 30% to 50% participation rate among employees (as opposed to the wellness industry average of 15%) and add an extra 4,000 steps/day on top of their original starting step average. Research shows a person’s health profile is significantly improved with a 5 to 7 pound weight loss if they walk an extra 2,000 steps a day and maintain it for a year. This shows that WalkingSpree can bring a significant cost savings to a corporation by helping employees become healthier.
WalkingSpree is pleased to be a premium provider for WELCOA and will continue to reach for the highest of industry standards in employee wellness.
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WalkingSpree was interviewed on the Cost of “Presenteism in the Corporate Work Environment”. Listen to the podcast to find out the effects of corporate wellness programs, keeping people motivated and your ROI.
Accelerate your Walking Workout
I have a great walking workout to accelerate your results this week:
1. Clip on your Pedometer (don’t forget to use your lanyard. The lanyard is essential to use to prevent losing your pedometer).
2. Start off with any easy pace, making sure that you’re keeping your arms bent and moving.
3. Make sure to contract your abs, stride strong and now.…..
4. 10-minutes into your walk (your aerobic steps are now activated), do 1-minute of squats making sure you sink back on your hips, keeping your knees behind your toes and exhaling when lifting. When done.
5. Continue walking for another 5-minutes.
6. Stop for 1-minute for a set of Push-ups either against a wall, bench or on the grass if possible. When done, continue walking…yeah…feeling great!
7. Continue walking for 5-minutes increasing your intensity, either by walking faster or a jogging…oh yeah!
8. Slow down and for (you guessed it!) 1-minute Walking Lunges or Stationary Lunges
9. Now if your goal is 20-minutes of cardio end with a BIG FINISH by sprinting/jogging or running for 1 minute. Burning?..Oh yeah…Increased Calories…Definitely!
10. If you want to continue on change your walking with 1/5 combo (1 minute of walking/sprinting/running followed by 5 minutes of walking).
11. Make sure you cool down, followed by stretching. YEAH YOU DID IT!
If you have any questions for me, I’m now online for live chat support every Friday from 4:30 – 5:30 (pdt), so don’t hesitate to log on or email me.
Fitfully yours,
Lisa (aka Trainerlisa)
Eating healthy in a tough economy – Part 3
A continuation on the “Eating healthy in a tough economy series”.
Price Comparisons
1. Instead of ice cream for $.26 for 1/2 cup, try lowfat cottage cheese for $.33 for 1/2 cup
2. Instead of a Klondike Bar for $.76, try lowfat yogurt for $.55 for 1/2 cup
3. Instead of Sara Lee Cheesecake for $1.10 a slice, try 2oz. bananas, 2 oz. cherries, 2 oz. strawberries and 1tbsp. lite cool whip for $1.07
4. Instead of a side salad at a restaurant for $2.99, try 1/2 cup fresh salad, 2oz. carrots, 1/4 of cucumber, and 2oz. of tomatoes for $1.91
5. Instead of 1 pop tart for $.24, try 1/4 cup Granola for $.18 or 1 packet of oatmeal for $.22
Foods under a $1.00
Here are some foods that are under $1. You will probably notice that these foods are healthier than other options, such as candy, cookies, cakes, pies and other high sugar, high fat foods.
1. 2 cans of tuna fish
2. 1 loaf of whole wheat bread
3. Canned beans
4. 1 container of yogurt
5.. 2 apples
6. 3 bananas
7. 1/2 dozen eggs
8. canned vegetables
9. 1 container of apple sauce
10. 1 box of raisins
I hope this helps motivate you to eat not only healthier, but more economical too.
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