Happy Holidays from Everyone at WalkingSpree
Dear WalkingSpree members, Friends and Readers,
We wish you a joyous Holiday Season and a Happy New Year.
All the best in 2009,
Hiran Perera, CEO and the WalkingSpree Team
Don’t forget to participate in the Walk with Santa Challenge to win an Amazon Gift Certificate.
Healthy Holiday Cooking
I hope you have utilized some of my tips previously mentioned in my blogs. Here are some more of my favorite ideas for healthy holiday cooking.
1. Use pineapple or orange juice thickened with corn starch for glaze on vegetables, such as carrots. Do the same thing with cranberry juice for the turkey instead of gravy
2. Use jams and jellies instead of margarine or butter for bread.
3. Thicken gravy with tapioca and a little water instead of butter or margarine.
4. Use low fat or non fat cheeses instead of full fat cheeses.
5. Cook the turkey or chicken in the skin and bones for flavor, but avoid the skin when eating.
6. Try adding some extra healthier options with your holiday meal, such as White Meat, Steamed Vegetables, without butter and Sweet Potatoes
7. Only make enough for that meal or make extra and put leftovers in the fridge before serving, or give doggy bags to friends.
8. Use herbs and spice (Ex. Farlic, Cinnamon, Fresh Basil) instead of condiments like gravy and butter.
9. Be careful not to add to much oil to your meals. Remember 1 tablespoon of oil is 120 calories. Try cooking in wine oe lemon juice instead of using excess oil.
Dining out for the Holidays
Some friends and family do not like to stay home and cook for the holidays. So, if you are going out to eat during the holidays here are some helpful tips to remember.
1. Fill up on a salad first. This will decrease the amount of food that you eat.
2. Bring half of your food home to eat for the next day. Ask for a to go box before you receive your food.
3. Split the meal with a spouse, relative, or friend
4. Try ordering side dishes as your meal, such as mixed veggies, edamame, and a sweet potato
5. Avoid adding table salt
6. Use low fat and nonfat dressings in moderation
7. Dip your fork in the dressing first and then eat your salad.
Next week I will continue with some of my favorite dessert tips for the holiday season. Hope everyone is having a Happy December!
Previous related articles:
Walk with Santa Challenge
It’s time for December’s challenge to win a free subscription to Family Doctor Magazine. Written by health-care professionals, James Hubbard’s My Family Doctor is your trustworthy, evidence-based source for reliable health information–delivered straight to your door.
This December you’ll have the chance to be Santa’s Walking Buddy.
At WalkingSpree we have a diverse group that include many faiths and beliefs, so we fully recognize that not everyone celebrates Christmas or the spirit of Santa Claus. If you do not want to participate in the Walk with Santa Challenge. You can easily remove him from your buddy list by going to Walking Buddies and click remove. We will still verify if you’ve walked more than 7,000 steps on days between now and December 31st.
Rules:
You will notice on your profile page starting tomorrow morning that you now have a new walking buddy. . . Santa Claus. Jolly Ole Saint Nick himself.
Santa averages 7,000 steps every day during December (he doesn’t hit 10,000 because he’s on his sleigh a lot this time of year).
For every day you walk more than Santa from today until Dec. 31st, your name is entered into the draw for the subscription to Family Doctor Magazine.
Holiday Walking Tips
The holidays can be a challenging time for people to find time to exercise with visiting friends and family. So here are some suggestions to help you get those holiday steps in:
1. Holiday Shopping – You’re at the mall already, so instead of feeling frustrated that you’ve got to run around the mall so much, check your pedometer regularly and refuel that frustration into success that you’re getting healthier and boosting your steps.
2. Park far away from the malls
3. Family walks – While visiting family and friends. Instead of everyone sitting on the couch stuffed to the gills from food, suggest everyone go for a walk instead to look at the Christmas lights.
4. Shoveling snow – Not anyone’s favorite job. Remember as you push the scoop down the driveway that you’re adding more steps to your pedometer.
5. Decorating – While decorating the tree or house, take one item per trip to add more steps.
6. Walk & Talk – The holidays are a time when we’re often on the phone with family and friends. Take advantage of this time to use a portable phone and walk around your house while talking.
7. Holiday parties – Often a time for dancing. Get out on the dance floor and step up a storm.
Mini Circuit Workout
This is a quick, fun and effective In-Home workout that you can do using your bodyweight, dumbbells, bands, soup cans or milk containers:
Start with 1 set at your personal pace and do your best. If you feel any stress, or discomfort, please discontinue. So without further ado…here we go!
1. Always start of with 5-7 minutes of warming up your body:Light marching or jogging in place or any continual movement.
2. 10-15 Push-ups (chest/shoulders/triceps), on the floor, or using the wall.
3. 15-20 Squats (quads/hamstrings/glutes): Use a chair for support if needed.
4. 1-minute of Jump rope/Jumping Jacks/Marching or Jogging in place.
5. 10-15 Bent Over or 1 Arm Rows (back/shoulders/biceps), using med to light weights, soup cans or a water jug.
6. 10-20 Lunges (quads/hams/glutes): Use a chair, wall or dowel for balance if needed.
7. 1-minute of Jump rope/Jumping Jacks/Marching or Jogging in place.
8. 15-25 Bicycles or Alternating Bicycles Crunches (total abs): When executing Alternating Bicycles Crunches keep 1 foot on the floor at all times, instead of both feet off the floor.
9. 20-25 Basic Crunches on the floor.
If you find that you can do 2 sets (or circuits) great! This mini-workout will assist you getting back on track for the New Year!
"Dream Boldly and Wait for the Magic to Happen"
Inside WalkingSpree – November 2008
Holiday Contest
Be sure to check out the December Holiday Challenge that will be posted on the blog this Friday. You’ll be able to win a free subscription to Family Doctor Magazine
November was a busy month for WalkingSpree.
New Feature:
The Body Tracker now has a Waist/Hip Ratio to provide even more information if you’re at higher risk of coronary heart disease, diabetes and stroke.
We have several new features launching in the next couple of weeks. Stay tuned for a review of our completely revamped Food Tracker coming next week.
Halloween Contest
We held our 1st Halloween Count Step a lot Challenge and was thrilled by the feedback we received from our WalkingSpree members.
Pete Manczyk, from American Financial Group won as Joe the Human Pedometer. Congrats again Pete!
View other favorite entries.
WalkingSpree recently became a member of Premium WELCOA Provider.
Top 20 walkers – November
(Numbers may vary depending on last upload)
Screen Name Total Steps Average Steps
| Tommy Slay | 932147 | 31072 |
| BiggestFrank | 820258 | 27342 |
| KC Kitty | 688223 | 22941 |
| Annie | 637819 | 21261 |
| Feelinggood | 603461 | 20115 |
| Staying_foolish | 593319 | 19777 |
| Lawrny | 554955 | 18499 |
| Randy Wooten | 527467 | 17582 |
| TROY FREEBURG | 500030 | 16668 |
| JODY | 495919 | 16531 |
| The Timster | 489592 | 16320 |
| JCC | 476625 | 15888 |
| Random | 475291 | 15843 |
| PaulC | 475171 | 15839 |
| Joan Schloemer | 470244 | 15675 |
| Mark Kreyenhagen | 468812 | 15627 |
| Russ Nielsen | 468552 | 15618 |
| whhosken | 457939 | 15265 |
| Johnny Lyle | 457920 | 15264 |
| Robert1962 | 446753 | 14892 |
Be sure to check the blog regularly to read new health related posts and WalkingSpree updates.
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