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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: 18‐ouncecanofpineappleinjuice 1cupofwholewheatflour 1cupofall‐purposeflour 2teaspoonsofbakingsoda 1½teaspoonsofcinnamon ¾teaspoonofgroundginger ½teaspoonofsalt Pinchofnutmeg 3largeeggs ¾cupofcanolaoil ¾cupofbuttermilk ½cupofhoney ¼cupofpackedbrownsugar 2teaspoonsofvanillaextract 2cupsofgratedcarrots 4ouncesofcreamcheese,softened 2tablespoonsofconfectioner’ssugar DIRECTIONS: Pre‐heatovento350degreesandline212‐cupmuffintinswithpaperliners. Drainpineapple,pressingonfruit.Reservepineappleand¼cupofjuiceseparately. Whiskflours,bakingsoda,cinnamon,sugar,ginger,saltandnutmeg.Inalargebowl,whiskeggs,oil,buttermilk,honey, brownsugarandvanilla. Stirflourmixtureintoeggmixture.Mixincarrotsandpineapple. Filllinersalmosttothetopwithbatter.Bakeabout14‐16minutesandletcoolslightlyintinsbeforetransferringtowire rackstocoolcompletely. Whiskcreamcheese,reservedjuiceandconfectioner’ssugaruntilsmooth.Spread½teaspoonofglazeontoeachcupcake andserve.Refrigerateleftoverglaze. SocialMediaTipSheet: Target those troubled body parts with 10 moves to shed that unwanted weight http://goo.gl/ZaAJwf Get rid of that flab or muffin top with 10 moves to target those spots you hate http://goo.gl/ZaAJwf Check out Gold’s Gym 2015 Gift Guide http://goo.gl/74LjgI Find the perfect gift for someone you care about with Gold’s Gym 2015 Gift Guide http://goo.gl/74LjgI @Health.com shares the top 50 holiday foods to avoid http://goo.gl/krWNzV Don’t pack on the pounds this holiday season. @Health.com has the 50 foods to avoid http://goo.gl/krWNzV