Download Feature Story: The Benefits of Aquatic Fitness 10 Moves That Hit the

December 2014
IN THIS ISSUE: ________________________________________ Feature Story: The Benefits of Aquatic Fitness Workout: 10 Moves That Hit the Hard Spots Health: Gold’s Gym 2014 Gift Guide Health: Key Tips to Avoid Seasonal Weight Gain Nutrition: 50 Holiday Foods You Shouldn’t Eat Nutrition: Pineapple Glazed Carrot Cupcakes Social Media Tip Sheet FeatureStory:TheBenefitsofAquaticFitness
Aquaticfitnessoffersaunique,excellentenvironmenttoreapthebenefitsofexercise.Theuniquepropertiesofbeingsubmergedin
waterwhileworkingoutgivesyourregularexerciseawholenewdimension.Oneofthebenefitsofexercisinginthewateris
buoyancy.Thishelpstakeawaysomeoftheelementsofgravityandmakesexerciseeasieronthejoints,whichcanhelpindividuals
witharthritisandotherjointproblems.Buoyancyisimportantbecauseithelpsmotivateadherenceforparticipantswhowouldnot
normallybeabletoworkoutaseffectivelyonland.OtheruniquepropertiesofexercisinginthewaterincludeInertia,
Action/ReactionandAcceleration,allofwhichallowforincreasedlevelsofintensity.This,inturn,helpstoimprovethe
cardiovascularandstrengthlevelsofregularparticipants.
Individualswhoexerciseinthewatercantypicallydosoforlongerperiodsoftime,comparedtothosewhodothesameexercises
onland.Flexibilityandbalanceisincreasedduetobuoyancyandallcomponentsoffitness(includingcardiorespiratory,strength
andendurance,flexibility,bodycompositionandskill)canbeachievedinaquaticexercise.Therearemanyrewardsforboth
youngerandolderparticipants–Nomatterwhatyourfitnesslevelmaybe,therearemanygreatbenefitsinaquaticfitnessandit
comeshighlyrecommendedtoallmembers.
Herearejustafewtestimonialsfrommemberswhoenjoyour
aquaticfitnessprograms:
SoniaLester(attendsAquaFitness/WIMthreetimesperweek)
Gold’sGymFlorissant,MO:
“IlikethewaythatAquaFitnessmakesmefeel.I’velost16poundsand
enjoytheexercisevariety.GabbyandDanitaaregreatinstructors!”
LesterWooten(attendsAquaFitness/WIMthreetimesperweek)
Gold’sGymFlorissant,MO:
“Myjointscanhandlethisgreatworkout!”
10MovesThatHittheHardSpots
Everyonehastheirowntroublespots–we’reheretohelpyoutoneupthosetoughplaces.
Underarmflab,muffintop,stomachpooch,havingalittlesomethingextraincertainspotshasbecomesocommonwe'vecreated
nicknamesforour"wobblybits."Whileexercisealonecan'tstopjiggle,acombinationofcardioandtheseproblem‐site‐specific
movescangetyoustarted.Plus,we'vegotafewsuggestionsofsmartwaystoshopforyoureverydaydiet—anotherintegralmove
ifyouwanttoshedunwantedweight.
UNDERARM
DUMBBELLKICKBACKS
3setsof10oneachside
Holdadumbbellinyourrighthand.Standinasplit‐stancepositionwithyourleftlegforwardandkneesslightlybent.Bendyour
leftelbowsothatyourforearmformsa90‐degreeangletotheground.Keepyourleftupperarmalignedwithandclosetoyour
torso.Exhaleandslowlyloweryourforearmuntilyourelbowisstraight.Yourupperarmshouldremainstationarynexttoyour
elbow,returningyourarmtothestartposition.Do10reps,thenrepeatonyourleftside,andswitchyourlegstancesothatthe
rightlegisforward.
Targets:Tricepsanddelts
TRICEPKICK
3setsof5repsoneachside
Placeyourfeetandhandsonthefloor,withtoesandfingertipsfacinginthesamedirectionandthetorsofacingup.Inthestart
position,yourarmsshouldbestraightandyourleftsbent90degrees.Slowlybringyourrightkneetowardyourchest,atthesame
timebendingbothelbows.Asyoustraightenoutyourelbows,loweryourrightleguntilthetipsofyourtoesjusttouchthefloor.
Repeatwiththeleftleg.
WatchavideoofGold’sGymFitnessInstituteTrainerTraceyMalletperformingtheexerciseshere.
Targets:Triceps,glutesandhamstrings.
BELLY POOCH
TURKISHGET‐UP
3setsof5oneitherside
Lieonyourback,bendyourrightkneewhilekeepingyourleftlegstraightonthegroundandholdakettlebellordumbbellwith
yourrighthand.Bendyourrightelbowsotheweightisaboveoneshoulder.Thenyousimplystandup,bringingyourleftfootto
meetyourrightandkeepingtheweightaboutyou.
Targets:Shoulders,abdominalsandglutes
HANGINGKNEELIFTS
Beginbytryingtodo1setof10
Standingonastabilitybench,reachupontoahighbar(orplaceyourarmsinsidehangingarmswings).Step
offthebenchsothatyouareatadeadhang,i.e.,yourbodyishangingdowninastraightline.Thenslowlylift
yourlegs,bendingthekneesasyouraisethemthentuckingthehipsunderuntilyourkneesarealmost
touchingyourchest.Thenslowlyloweryourleftsbackdown.Makesureyourmovementsaresmoothand
steadyandthatyouaren’tswingingyourkneesupanddown.
Targets:Abdominals
MUFFIN TOP
KAYAKING
3setsof10reps
Sitonthegroundwithyourkneesbendandamedicineballinyourhands.Lean
backslightly,makingsuretokeepyourbackstraight.Liftupyourkneewhile
stretchingyourarmsandturningtotherightsidewhilebringingthemedicineball
inadownwarddirection.Letyourgazefollowthemedicineball.Lowertheright
leg.Gobacktothecenter.Thatisonerep.Repeatontheleftside.
Targets:Coreandobliqueabdominals
HANGINGSIDEKNEELIFTS
Beginbytryingtodo1setof10oneachside
Standingonastabilitybench,reachupontoahighbar(orplaceyourarmsinsidehangingarmswings).Stepoffthebenchsothat
youareatadeadhang,i.e.,yourbodyishangingdowninastraightline.Thenslowlyliftyourlegstotherightside,bendingthe
kneesasyouraisethemthentuckingthehipsunderuntilyourkneesareaboveyourwaist.Thenslowlyloweryourlegsbackdown.
Repeatontheleftside.Makesureyourmovementsaresmoothandsteadyandthatyouaren’tswingingyourkneesupanddown.
Targets:Obliqueabdominals
SAGGY BOTTOM
STANDINGDEADLIFTS
Do3setsof15
Standwiththefeetshoulder‐widthapartwithadumbbellonthefloorinbetweenyourlegs.Chooseadumbbellweightthatis
challengingbutdoable.Squatdownandliftthedumbbelloffthefloorwithbothhands.Movefromthesquatpositiontoastanding
position,thenreturntothesquatandtouchthedumbbelltothefloor.After15reps,holdthesquatpositionfor30seconds,keeping
thedumbbelltwoinchesoffthefloor.
Targets:Adductors,glutes,hamstrings,andquadriceps
JUMPSQUATS
Do3setsof15reps
Startinasquatpositionwithfeetshoulder‐widthapart.Jumpintotheairandcomedownwith
kneesbentlikeyouweregoingtositinachair.Jumpagainwithoutanyresttime.
Targets:Glutes,hamstringsandquads
SADDLEBACKS
HIPSLED(A.K.A.LEGPRESS)
3setsof10to12reps
Sitonaleg‐pressmachinewithfeethip‐widthapart.Settheweightonachallengingyetdoableresistance.Bendyourknees90
degrees,keepingyourfeetflatagainstthefootplate.Extendyourlegsuntiltheyarestraightbutnotlocked.Slowlyreturntothe
startingposition.
Targets:Glutes,hamstringsandquads
FIREHYDRANTS
3setsof15repsoneachside
Startonallfourswithyourbackstraight.Liftyourrightkneeouttotheside,keepingyourkneesbent.Liftuntilkneeisparallel
withthehip,andthenslowlyloweritbackdown.Repeatontheleftside.Toincreasedifficulty,wearankleweights.
Targets:adductor,abductor,andglutes
Gold’sGym2014GiftGuide
Findingtherightgiftcanbedifficult,whichiswhywe’reheretohelpwithmorethanadozenideasfortheGold’sGymgoerinyour
life.Checkthemoutbelow(and,ofcourse,getsomeideasforyourownwishlist).
CHECKOUTTHEGOLD'SGYMONLINEPOP‐UPSHOP
Just in time for our 50th anniversary, we're debuting the first ever Gold's Gym Reserve collection. Most of our Reserve Collection items are made of cutting‐edge bamboo fiber that puts even the highest quality cotton to shame—it is ultra‐
breathable, prevents the growth of bacteria (plus the stinky smell of it) and wicks away moisture. You can also get a look at our exclusive 50th anniversary gear. This line is only available for a limited time, so pre‐order now!
$32.95$24.95for50thAnniversaryt‐shirt;
$73$58forperformancepullover(goldsgymreserve.com)
BAND TOGETHER
Inourwiredworld,wehave
dailyactivitytrackers,
smartwatchesandGPS
devices.ButtheMicrosoftBandcombinesallthesefunctionsintoonesmart‐
gadgetyoucanwearonyourwrist.Itcantrackyourheartrate,steps,calorie
burnandsleepwhilealsoshowingyouemailpreviewsandcalendaralerts.The
bestfeature?YoucanloadGold'sGymguidedworkoutsrightintothedevice—
andanyonewhobuysthebandgetsafreetwo‐weekpassataGold'sGymoftheirchoice.
$199.99(AvailableatMicrosoftStoresoratmicrosoft.com)
STICK IT OUT
Saygoodbyetolosingyourgripduringasweatyworkout.GoatTape—"ScarySticky"isitssignature
line—willsolvethatproblemforyoubecauseit'sthefirsttapedesignedspecificallywithhigh‐
intensitystrengthliftinginmind.Thenonstretchcottoniscomfortabletouseandboastsatensile
strengththatcannotbematched.
2rolls,$11.98(goattape.com)
WEIGH AWAY TheJenningsCJ4000kitchenscaleissleek,smallandlooksgoodinyourkitchenwhilemeasuringdown
tothenearesthalfgram—soyoucaneasilydetermineproperportions.That'snotbadforlessthan$30.
$27(amazon.com)
A POST-SWEAT SHIRT
Afteradifficultworkout,there'snothingbetterthanthrowingonasupercomfy,butstylishsweatshirt.The
CutoffOldJoeEco‐SweaterfromGold'sGearistheperfectfit,ludicrouslysoftwhilecominginfour
fashionablecolorsincludingpalepurple.
$34.99(goldsgear.com)
STOCK UP ON WEIGHT LOSS
Wecanallgetalittlelargerthanwe'dlikearoundtheholidays—somuchgoodfood!—sowe'dliketo
suggestthe"men'sweightlossstack"fromMetRX.(Ladies,don'tworry;there'saweightlossstackforyou
ontheshelvesaswell.)Thesefourproductshaveeverythingyouneed,fromplentyofvitaminsand
revolutionarytoningformulastocreatineandcutting‐edgeprotein.Eatupandslimdown.
ActiveMan$22.39,CLAMyolepten$23.99,
CarnatineCaps$7.19,WheyIsolate2lb$34.39
(AvailableatyourlocalGold'sGymormetrx.com)
WORK OUT YOUR EARS
What'sagymdaywithoutsomejams?SolRepublicAmpsIn‐EarHeadphonesuseatrademarkedStayFit
designtofitperfectlyinyourearandfeaturefullyloadedbassandhighclaritysoyourmusicsoundsas
goodasyourworkoutfeels.Theearphonesalsoincludeathree‐buttonmicandmusiccontrolthatis
compatiblewithalmosteverysmartphone.
$59(solrepublic.com)
PILLOWS FOR THE FEET Whenitcomestoahardworkout,thelastthingyouwanttoworryaboutispaininyourfeet.EntertheNew
BalanceFreshFoam980,offeringincrediblesupportandcushioning.You'llfeelgreatevenafterthemost
difficultsetofreps.
$99.95(newbalance.com)
OLD SCHOOL STYLIN’
Keepitsimple,butkeepittightwiththisretrogymbagmadewithdurablecottoncanvas.And
maybegettwo—fitnessexpertsrecommendalwayskeepinganextragymbagpackedandreadyto
gosoyouneverhaveanexcuseformissingaworkout.
$27.99(goldsgear.com)
SPICE IS TWICE AS NICE
Giveyourpost‐workoutmealsalittlekickwithSecretAardvarkHabaneroHotSauceandrevupyourmetabolismtoo,
asstudieshaveshownspicyfoodscangiveyouasmuchasan8%boost.TheCaribbean/Tex‐Mexhybridisthat
powerfulyetrefinedandcomesdirectlyfromPortland,Ore.,whereit'smadewithlovebythegoodpeopleatSecret
AardvarkTradingCo.
$6.95(secretaardvark.com)
SOCK IT TO THEM
TheNikeRunningEliteHyper‐LiteNoShowfeaturesanylon/polyester/spandexblend,aspeciallydesignedheel
andtoetoreducefriction,andflattoeseamstolimitchafingandimprovecomfort.ThecapperistheDri‐FIT
materialthattiesitalltogether.
$14(nike.com)
PADDLE ON
Getyourworkoutbuddyoutofthewinterhazewithplansforbeachdayswithastand‐uppaddleboardfromLaird
Hamilton'scutting‐edgecollection.Paddleboardingisafunwaytoenjoytheoceanandgetafullbodyworkoutthat
improvescorestrengthandbalance.TheStandUp'STCruiser'SoftTopisdesignedforfun,builttolastwithhigh‐
densityheatembossedEVArailsandacinchtotaketotheseawithEZCarryhandles.
$999(lairdhamilton.com)
KeyTipstoAvoidSeasonalWeightGain
Theholidayseasonisoneofthemostdifficulttomaintainahealthydietandexerciseplan.Studieshaveshownthatthetypical
Americangainsapproximately2–7poundsduringthesix‐weekholidayseason.Hereareafewtipstoconsidertoavoidanunexpected
increaseonthescalethisyear:
STICKTOAREGULARSLEEPSCHEDULE
With holiday parties and events, this can be tough but oftentimes feeling tired or stressed is mistaken for hunger. Know the difference and try to keep your sleep schedule as normal as possible. WATCHYOURALCOHOLINTAKE
Alcoholic beverages contain “empty” calories, offering little to no nutritional value. Remain hydrated and cut calories by drinking water between alcoholic drinks or having a seltzer with a lime twist instead. EATASMALL,HEALTHYMEALBEFOREYOUGOOUT
Skipping meals outright can actually slow your metabolism and cause you to store body fat. Additionally, you are more likely to binge later at night if you forego meals at your usual time. Eating a small meal before you go out will keep you full and also from indulging in less “bad‐for‐you” party food at the holiday event. DON’TSTANDBYTHEFOODATAPARTY
You will be far less likely to engage in unconscious snacking all night if you steer clear of the food table. Move, mingle and socialize with friends and loved ones instead. IFYOUGETHUNGRY,REACHFORTHEHEALTHYOPTIONS
Fill your plate with vegetables (without dip), fruit or rye crackers. If you’re hosting the gathering, ensure that you have plenty of water and low‐calorie snacks available. EATSLOWLY
It takes approximately 20 minutes for the stomach to register that it’s full and the brain to realize that it’s had enough. Eat slowly and be aware of what your body is telling you. SETGOALSANDKEEPAFOODDIARY
Whether you use an app to keep track of your daily food and/or calorie intake or you just like to know how many extra calories you’re ingesting, this can be a very beneficial exercise. Plan your food intake to include those extra holiday treats – Don’t totally avoid sweets and holiday food. Simply plan for it and eat more fruits and vegetables during the week to allow for this and avoid that guilty feeling later. EATPROTEIN
Quality protein includes lean meats, seafood, chicken, eggs, yogurt and low‐fat cheeses. Protein helps you to feel full and will control your appetite. STAYCONSISTENTWITHYOURWORK‐OUTS
Don’t make excuses that you’ll get back to it after New Year’s. Sure, you may need to modify your work‐out routine to account for the holidays but making an effort to do what you can, keep up and try new activities. If you need motivation, personal trainers are always available to get you back on track. REMAINPOSITIVE
If you do have a bad day, don’t worry or stress about it. Just try again the next day! 50HolidayFoodsYouShouldn’tEat
‘Tistheseasontobejolly–andpackonpoundsindulginginrich,fatteningfare.HereHealth.compointsout50holidayfoodsyouand
yourfamilyshouldavoid.
Here are 50 holiday diet hazards you and your family should avoid, but if you simply can’t resist a calorie‐laden holiday favorite, make sure to keep portions small. CHEESESTRAWS
Thesepartystapleslooksoinnocent,butjustonestrawpacksathirdofyourdailylimitforsaturatedfat!You'rebetteroffsnacking
onpretzels,popcornorevenafewchipswithsalsa.
TRI‐FLAVORPOPCORNTINS
Popcornisahealthywhole‐grainsnack,butbecarefularoundthesetinsofbutter‐,caramel‐orcheese‐coatedpopcorn.It'salose‐
lose‐losesituation,whicheveryouchoose.AccordingtothePopcornFactory,thebutterandcheesevarietieshavethemostfat(12
and13gramsoftotalfatper2‐cupserving),andcarameldeliversthemostcalories(100caloriesper2/3cup).
CHOCOLATEORANGES
Candyapplesandchocolate‐coveredcherriesaren'ttheonlyfestive"fruits"toworryabout.Althoughnavelorangesareinseason
aroundtheholidays,manyshoppersskipthefreshfruitbasketandchoosetogifttheseorange‐flavoredchocolateballs.
EachoneofTerry's"ChocolateOranges,"madefromchocolateandorangeoil(anaturalpesticidederivedfromorangerinds),adds
upto230caloriesand8gramsofsaturatedfat.
CHEESEBALLS
Whenyou'rescopingoutthehorsd'oeuvresatyourholidayofficeparty,steerclearof
thesenut‐coveredhunksofsaturatedfat.Traditionallymadebyblendingtogethercream
cheese,gratedcheeseandspices,anentireballcancontainmorethan500calories.They
candelivermorethanhalfofyourrecommendedintakeofcholesterolandalmostaday's
worthoftotalfat.
ROYALDANSKDANISHBUTTERCOOKIES
Whetheryou'realazybakeroronthereceivingendofalast‐minutegift‐giver,you've
seenthesetinsofcookiessoldatdrugstores,grocerystoresandgasstations.
Themainingredientofthesecookiesis,ofcourse,butter.Fourcookiesaddupto170caloriesandone‐quarterofyourdailyintake
ofsaturatedfats.You'rebetteroffbakingyourown.
CHEESEFONDUE
Whodoesn'tlovetodipbite‐sizesnacksintoawarm,simmeringpotofcheese?Wedon't,whenitcontainsanunnecessarilyhigh
amountofsaturatedfat,sodiumandcalories,dependingonthekindsofcheeseinthepot.
Thegoodnewsisthatyoucanlightenthiscalcium‐richdipbyusinglow‐fatoptionssuchasgoatcheese,oraddingawhite‐bean
puréeforbodyandtexture.
CHOCOLATE‐COVEREDCHERRIES
Yes,cherriesarefruitandtheyaregoodforyou—ontheirown.
Butifyousoaktheminsicklysweetgoopandthencoatthemwithchocolate,it'sadifferentstory.Youcangetasmuchas30grams
ofsugarintwopieces!
PEANUTBRITTLE
Nutsbythemselvescanbeheart‐healthy,buttheseshardsofhardenedcornsyrup,
sugarandbutterarenot.Itvariesbybrand,butonepiecetypicallycontainsabout150
calories(aboutasmuchasanicecreamsandwichandabout5gramsoffat.Andlet'sbe
honest,whocanstopatjustonepieceofpeanutbrittle?
TRUFFLES
Theserichchocolateslooktoocutetoeat,andtheircaloricvalueisanotherreasonnot
to:Oneplainchocolatetrufflecanclockinataround100calories(almosthalffromsaturatedfat),notcountingassortedfillings
suchaspeanutbutter,cheesecakeorcookiedough.
POPCORNBALLS
Popcorncanbeaperfectlightsnack,butnotwhenitcomestopopcornballs.Whatgivesthesetreatstheirroundshape,youmight
ask?Sugarandcornsyrupactasglue—meltedandhardened—holdingthekernelstogether.
Stickwiththeplainair‐poppedvarietyforahealthy,fillingbitetoeat.Apinchofsaltandlightbutterwon'thurteither.
YORKSHIREPUDDING
Anypuddingthatrequiresflour,saltandmeltedbeeffatcan'tbegoodforyourhealth,butthisold‐schoolsidedishhasbeenaround
sincethe1700s.Itwasoriginallycreatedtomakeuseofthefatthatdroppedintothedrippingpanwhilemeatroasted.Oneserving
hasabout625caloriesand37gramsoftotalfat,overhalfofyourupperlimitfortheentireday.
SPINACHANDARTICHOKEDIP
Thenameofthispopularappetizercaneasilybemisleadingtotheaveragepartygoer.Spinachandartichokesalonearenutritious.
However,generousamountsofmayonnaise,sourcreamandcreamcheeseoverpowerthevitamin‐packedveggies.Onepopular
restaurant'sspinachandartichokedipwithtostadachipshas905caloriesand3,100milligramsofsodium,over1,000more
milligramsthantheUSDArecommends!
CROSSIANTS
Theyaresolightandfluffythatwethinkcroissantsarelowinfatandcalories—perfectforaholidaybrunch!Butwhatmakesthem
somouthwatering?Sugar,saltandbutterbetweeneachandeverylayerofflourdough.AbuttercroissantfromStarbuckshas310
caloriesand18gramsoftotalfat.Thispastryisn'tasbadasaboxofdoughnuts,butithasalmostnonutritionalvalue.
SWEDISHMEATBALLS
Thistemptingclassicmayseemharmless.Still,lurkingwithineachballcanbeatleast400
caloriesofwhitebread,butter,heavycream,andsodium‐ladenbeefbroth.
SHEPHERD’SPIE
Althoughshepherd'spieiscozycomfortfood—andatemptingwaytoreuseholidayleftovers—a1‐cupportioncanpackalmost
600milligramsofsodium.ThisisalmosthalfoftheAmericanHeartAssociation'srecommendedlimitof1,500milligramsaday.
POTROAST
Eventhetrimmed,leanversionofthispopularholidaymeatcontains7gramsofsaturatedfat.
One3‐ounceservingoftraditionalbeefpotroasthas280caloriesand20gramsoftotalfat.But
thinkabouthowmanyouncesyou'reactuallyaddingtoyourplate,plusthecaloriesfromgravy!
PRIMERIB
Primeribisabelovedcutofbeef,especiallyduringtheholidays.Still,ithappenstocomefrom
thefattestpartofthecow.Onepieceofprimeribcanhouseupto750caloriesand45gramsof
fat,withouttheaddedsauceorseasoning!Plus,8ounceshas450milligramsofcholesterol,100
mgmorethantheUSDArecommendsformenandwomentoconsumeperday.
Ifyou'reasteaklover,thereareothercutstochoosefromthatarejustasappetizingifcookedproperly.Beeftenderloinhasone‐
fourththecalories.
BEEFWELLINGTON
Beeftenderloincansupplyaleanservingofproteintoyourplate,butaddportwinesyrup
andpuffpastryandyou'vegotarecipefordietdisaster.Onerecipesaysthataserving
hosts744caloriesand57gramsoffat.Therichentréealsohas130milligramsof
cholesterol,abouthalfofyourupperlimitforthewholeday.
DARK‐MEATTURKEYWITHSKIN
Ingeneral,turkeyhasmoreleanmeatthanotherentréeselections,butbecarefulwhen
choosingwhichpartofthebirdyouwanttoeat.Darkmeatwithskinhas70morecalories
andthreetimesmorefatperservingthanplainwhitemeatwithoutskin.Theskinalonecanholdupto44gramsoftotalfat.
Thoughdarkmeatcontainsmoreiron,you'llgetaboutthesameamountofprotein.Soditchtheskinandoptforwhitemeat!
GLAZEDHAM
Thisclassicentréeisbeyonddecadent.Lobsterishealthyseafood,butthesauceisthedish'sdownfall.Flour,butterandmilkcreate
athickandcreamypureethatshouldbeavoidedatallcosts.Onesmallcupisworth605caloriesand49gramsoffat.Nearly
enoughfatforanentireday,accordingtoUSDArecommendations.
STUFFEDPOTATOES
BakedpotatoesarerichinvitaminCandfiber,butaddincheese,sourcreamandbutter,andyou'venegatedmostofthehealth
benefits.Onemediumstuffedpotatohas316caloriesand8.25gramsofsaturatedfat.That'salmosthalfofyoursuggesteddaily
upperlimitofsaturatedfat.
GRAVY
Nomatterhowmoistyourholidayturkeymaybe,there'sagoodchanceguestswillthinkit'sdrywithoutgravy.Unfortunately,the
onlythingthissaucecontributestothedishisfatandsalt.Measuringportionsoutofaladlecanalsobedifficult.Onecupofcanned
turkeygravyhas1,373milligramsofsodium,almostreachingtheUSDA's2,300milligramsrecommendeddailylimit.
CREAMEDSPINACH
Whathappenswhenyoucombinehealthyveggieslikecornandspinachwithcream,butterandcheese?Asidedishwithmorethan
75%ofyoursaturatedfatfortheday.BostonMarket'screamedspinachsidehas280calories(almostentirelyfromfat)and15
gramsofsaturatedfat.
CANDIEDYAMS
Packedwithvitaminsandfiber,sweetpotatoesareasuperfood.However,candiedyamsareadifferentstory.Thoughthesavory
starchisthemaincomponentofthissidedish,commonrecipestellyoutoadduptosixcupsofsugarbeforeyoustartbaking,
rackingupatotalof38gramsperserving.TheAmericanHeartAssociationsuggeststhataddedsugarintakebelimitedto25grams
perdayforwomenand37gramsperdayformen.Thesidealsotacksonover400caloriestoyourplate.
CRANBERRYSAUCE
CranberriesareagreatsourceofvitaminsE,KandC,anddietaryfiber.Still,paycloseattentionatthedinnertableduringthe
holidays.Typicalcannedcranberrysaucehas105gramsofsugarperserving,overfourtimestheamounttheAHArecommends
perdayforwomen.Italsoaddsover400caloriestoyourplate.Incorporatefreshorfrozenfruitandlesssugartomakeahealthier
turkeytopping.
SAUSAGESTUFFING
Thinktwicebeforestuffingyourfacewiththisominousmixture.Itcouldbeharboringatonofunhealthyfoods.Onerecipeusesa
poundofsweetItaliansausage,astickofbutter,acupoftoastedpecans,andmaplesyrup.Genericsausagestuffinghas345
calories,235fromfat,settingyoubackabout26gramsoffataltogether.
GREENBEANSCASSEROLEWITHFRIEDONIONS
Greenbeansareaheartyvegetable,boastingdietaryfiberandvitaminsAandC.Still,thiscasseroleisfarfromwholesome.Butter,
cheese,salt,andfriedonionstakeawayfromthehealthperksofthebeans.Onefullbatchhas785caloriesand4,128milligramsof
sodium.Youprobablywon'ttaketheentiredishforyourself,butit'sstillimportanttowatchyourportionsize.
POTATOPANCAKES
Eventhoughpotatopancakesareawell‐likedholidaysubstituteformashedpotatoes;they'rebatteredwithegg,flourand
breadcrumbs,andthenfriedinoil.Thismethodmakesthemcrispandgoldenbrown,butalsoratherunhealthy.Anaverage
pancakehasover200caloriesand11gramsoffat,plusextrasaturatedfatfromcookingoil.Andwhocanstopwithjustone?
Tolightenupyourcakes,usemodestamountsofeggwhites,breadcrumbsandoliveoil. MASHEDPOTATOES
Mashingpotatoesneverhurtanyone,butwholemilk,butterandsaltcancraminthe
calories,cholesterolandfat.Oneservingclocksinat237calorieswith9gramsoffat
and666milligramsofsodium.Thiscountdoesn'tincludeaddedsaltbutter,orsour
cream!
Ifyoucan'tlivewithoutthismuch‐lovedsidedish,uselow‐fatmilkandlimitbutter
andsalt.
FRUITCAKE
Don'tletthenamedeceiveyou.Thoughthissweettreatcontainsfruit,itcanalsohaveplentyofbutter,sugarandcornsyrup.One
slicewetriedclocksinat410caloriesand13gramsoffat.
You'dactuallybebetteroffenjoyingasliceofpumpkinpie,whichcontainsabout250caloriespersliceaswellasbeta‐carotene.
PECANPIE
Ontheirownpecansareahigh‐calorienut,butcombinethemwithsugar,butterandcornsyrup,andyou'vegotapotentially
deadlydessert.Asingleslicewillcostyoumorethan500calories,37gramsoffatand26gramsofsugar.
GINGERBREAD
Gingerbreadpeopleandhousesmaylookinvitingwiththeirsmilesmadeoffrostingand
gumdropdecor,butdon'tbefooled!They'repackingplentyofcalories.Gingerbreadcake
isevenworse,withlargequantitiesofbuttermilk,flourandsugar.Onesmallpieceof
cakehas260calories,36gramsofcarbsand12gramsoffat.
Stickwithsmallcookies—youcanstillshapethemintopeople!Anduselighticingto
decorate.Mostgingerbreadisrichinfibertoo! PANETTONE
Asacousinofthefruitcake,thisItalianholidaybread'smainingredientsaresimilar—lotsofbutterandsugar.Don'tbefooledby
thepiecesofdriedfruitstuddedthroughout,either;onesliceofacommerciallyproducedloafcontainsatleast300calories,about
one‐thirdofthemfromfat,andcanhaveasmuchas110milligramsofcholesterol—almosthalftherecommendeddailyamount.
CHEESECAKE
Bewareofthisdelectabledessert,acrowdfavoriteonanyoccasion.OnesliceofCheesecakeFactory'soriginalcheesecakehas707
caloriesand29gramsoffat.That'sabouthalfofthe65gramstheUSDArecommendsfortheaveragewomaneating2,000calories
aday.Andwehaven'tevenmentionedassortedflavorsandtoppings!
Ifcheesecakeisoneofyourchoiceindulgences,selectalightversionthatisgarnishedwithfruit.
YULELOGORBÛCHEDENOËL
Withprimaryingredientslikechocolate,heavycream,butterandspongecake,asliceofYulelogcanaccountforhalfaday'sworth
ofcalories.Somerecipeseventossinacupoftoastedpecansandcoconut.OneservingofBettyCrocker'sBûchedeNoëlboasts420
caloriesand47gramsofsugar—almostdoubletheamounttheAmericanHeartAssociationrecommendseatingperday.
CARAMELAPPLES
Makingcaramelapplescanbeanentertainingholidayactivity,andtheyareenjoyabletoeattoo.However,thecaramelsauceis
puresugarandhigh‐fructosecornsyrup,meltedwithabitofmilk.Thoughapplesarehighinvitaminsanddietaryfiber,thetreat
packsabout320calories,16gramsoffatand28gramsofsugar(morethantheAHA‐recommended25gramsperday).
SUGARCOOKIES
Santa'shealthmaybeinjeopardyifyoufeedhimtoomanysugarcookiesthisChristmas.Theclassicrecipeisprettysimple,butthe
amountofall‐purposeflour,butterandeggusedisunnecessary.Anaveragecookiecancontainover200caloriesand14gramsof
sugar.
Forahealthierbatch,useeggwhitesandlessbuttertokeepsaturatedfatandcholesterollow,andatouchofwhole‐wheatflourto
addfiber.
PLUMPUDDING
Asacousinofthefruitcake,thisItalianholidaybread'smainingredientsaresimilar—lotsofbutterandsugar.Don'tbefooledby
thepiecesofdriedfruitstuddedthroughout,either;onesliceofacommerciallyproducedloafcontainsatleast300calories,about
one‐thirdofthemfromfat,andcanhaveasmuchas110milligramsofcholesterol—almosthalftherecommendeddailyamount.
CANDYCANES
There'snowaytoavoidthefactthatcandycanesarepuresugarandvinegar.They'reonly
60caloriesapiecebutdon'tofferanynourishment.Ratherthanmakingthemamid‐
afternoonsnackinthemonthofDecember,usethecanesasChristmas‐treedecorations.
GOOSEBERRYPIE
GooseberriesareafinesourceofvitaminsAandC,andpotassium.However,the
conventionalpierecipecallsforovertwocupsofwhitesugarandadoublepastrycrust!
Nutritionfactsvarybyrecipe,butoneslicecanhaveover500caloriesand30gramsoffat.
Reducethesugarandusewhole‐wheatcrusttolightenitup.
CINNAMONROLLS
Ifyou'researchingforasweettreattokick‐startadayofholidayshopping,keepyourdistancefromCinnabonatthemall.Aclassic
rollhas730calories!AndaPecanbonrollhas1,100!With25gramsoffat,thisbreakfastwastesalmosthalfofyourUSDA‐allotted
dailycaloriesandfatwithoutanynutritionalbenefit.
APPLEPIEALAMODE
Anappleadayfightsbellyfat,butintheformofapplepiewithascoopoficecream?Notquite.Asingleslicewithavanillascoop
cansetyoubackroughly500calories.Thehighcaloriecountcomesfromtherichbuttercrustanditsgooey,sweetfilling,whichis
traditionallymadewithacupormoreofsugar.
TRIFLES
Atrifle'slayersofairypudding,fruitandcakecantrickyouintothinkingyou'reeatingalighterdessert.Butcertainingredients—
liqueur‐soakedcake,sugarypreservedfruits,sweetcondensedmilk,browniesandcookies,orcopiousamountsofheavycream—
canspelltrouble!
CHOCOLATEMARTINI
It'sfuntogetintotheholidayspiritwithsweetandsultrycocktails,butkeepaneyeoncaloriecounts.
Achocolatemartinihasatleast300caloriesperglasswhenyouusevodka,chocolateliquorand
syrup.Thereare103caloriesand11gramsofsugarinashotofGodivachocolateliquoralone!
HOTBUTTEREDRUM
Sippingawarmcocktailbythefireonacoldwintereveningsoundsenticing.However,thecaloriecountmayscareyouaway:One
cupofhotbutteredrumhasover300caloriesand13gramsoffat—nottomentiontonsofaddedmeltedbutterandsugar.The
dangerousconcoctionalsohas40milligramsofcholesterol,one‐seventhoftheUSDA'srecommendeddailyintakeinjustonedrink!
PEPPERMINTWHITECHOCOLATEMOCHA
AGrande(16oz.)servingofthisseductiveStarbucksbeveragehas540calories.Andthat'swithonly2%milk!Thewhite‐
chocolate‐andpeppermint‐flavoredsyrups,whippedcreamanddarkchocolatemakeup76gramsofsugar,threetimesthe
amountofaddedsugartheAmericanHeartAssociationsuggestsperday.
EGGNOG
Step…away…fromtheeggnog.Withingredientslikesugar,eggs,whippingcreamandbourbon,thisisanutritionalbulletthatsmart
revelerswilldodge.Onecuphas343calories,150milligramsofcholesterol—halfoftheUSDA'ssuggesteddailylimit—and21
gramsofsugar,almostaday'sworth.Instead,enjoyspicedcider.
DUNKINDONUTS’GINGERBREADLATTE
Nothingwarmsyouuplikeahotholidaydrink,butyoushouldthinkbeforeyoudrink.Amedium16‐ouncegingerbreadlattefrom
Dunkin'Donutsweighsinat330liquidcalories,with9gramsoffatand51gramsofsugar(almost13teaspoons!).Forthesame
caloriecount,youcouldtreatyourselftosixcocoa‐glazedMunchkinsandamediumlattelite.
MULLEDWINE
Thereareloadsofreasonstodrinkredwine:Aglassadaymayboosthearthealth,ithasnofats,
and,ataround100caloriesaglass,itoftenhasfewercaloriesthanaventicappuccinofrom
Starbucks.
Sinceredwineisthemainingredientinmulledwine,you'dthinkitwouldbehealthy.Butnot
whenitcomestocalories.Mulledwinecanclockinat356caloriespercup,mostlybecauseof
addedsugar.
PineappleGlazedCarrotCupcakes
Thisrecipemakesabout20cupcakesandthecarrotsarepackedwithbeta‐carotene‐Givingyourimmunesystemabigboostof
VitaminA!Sharetherecipeatthislink:http://www.health.com/health/recipe/0,,50400000138072,00.html
INGREDIENTS:
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18‐ouncecanofpineappleinjuice
1cupofwholewheatflour
1cupofall‐purposeflour
2teaspoonsofbakingsoda
1½teaspoonsofcinnamon
¾teaspoonofgroundginger
½teaspoonofsalt
Pinchofnutmeg
3largeeggs
¾cupofcanolaoil
¾cupofbuttermilk
½cupofhoney
¼cupofpackedbrownsugar
2teaspoonsofvanillaextract
2cupsofgratedcarrots
4ouncesofcreamcheese,softened
2tablespoonsofconfectioner’ssugar
DIRECTIONS:
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Pre‐heatovento350degreesandline212‐cupmuffintinswithpaperliners.
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Drainpineapple,pressingonfruit.Reservepineappleand¼cupofjuiceseparately.
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Whiskflours,bakingsoda,cinnamon,sugar,ginger,saltandnutmeg.Inalargebowl,whiskeggs,oil,buttermilk,honey,
brownsugarandvanilla.
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Stirflourmixtureintoeggmixture.Mixincarrotsandpineapple.
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Filllinersalmosttothetopwithbatter.Bakeabout14‐16minutesandletcoolslightlyintinsbeforetransferringtowire
rackstocoolcompletely.
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Whiskcreamcheese,reservedjuiceandconfectioner’ssugaruntilsmooth.Spread½teaspoonofglazeontoeachcupcake
andserve.Refrigerateleftoverglaze.
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