9 side stretches (see picture at right for stretch)
8 jogs in place
7 jabs/punches
6 front kicks
5 jumping ropes (imaginary)
4 muscle poses
3 hula hoops (imaginary if you do not have a hoop)
2 scissors (feet apart then cross in front, feet apart then cross in back)
and a Partridge in a Yoga Tree-hold a yoga pose
Winter Fruit Salad Recipe
Ingredients
2. Cut off top and bottom of pineapple. Remove rough outside of pineapple by slicing it off from top to bottom. Cut pineapple in half lengthwise, then cut each half in half again, also lengthwise. Slice out core. Cut pineapple into chunks; add to bowl. Peel kiwis and cut in half lengthwise. Slice kiwis into bowl with other fruit. Gently toss fruit to mix. Cover and chill for at least 2 hours.
3. Sprinkle fruit salad with pomegranate seeds just before serving, if desired.
8 Ways to Energize your Holiday Spirit
Is it possible to take care of yourself, maintain your energy and enjoy the festivities of the season? Absolutely! Try the following tips from fitness and nutrition experts, and you'll be surprised how they'll boost your holiday spirit.
Good morning
"Eat breakfast, and make sure it includes some protein and whole grain," suggests Christine Gerbstadt, MD, RD, and a spokesperson for the American Dietetic Association (ADA) based in Pennsylvania. "It will rev up your engine at the beginning of the day." For example, eat yogurt and a piece of fruit and a whole-grain roll or oatmeal sprinkled with almonds or walnuts with skim milk.
Don't fall for the java jive
As many of us know, caffeine disguises itself as a temporary pick-me-up but, in fact, it could leave you feeling more tired within a couple of hours. "Sixteen ounces of caffeine in the form of tea or coffee has been shown to be safe," Gerbstadt says, "but anything beyond that can make you feel jittery and agitated." Instead, reach for a cup of caffeine-free or herbal tea.
Stick to your exercise routine
Maintain your exercise routine, says Johnson. "Actually expending energy will help you to have more energy." If needed, break up your routine into 15-minute increments, so you can squeeze it into different parts of your day. "Go for a short brisk walk outside," suggests Lona Sandon, assistant professor of nutrition at University of Texas Southwestern Medical Center in Dallas and a spokesperson for the ADA. "The fresh air will make you feel better and also take away from the stress of your desk or preparing a meal for your extended family of 20."
Try the buddy system
"Find an exercise buddy during the holidays," says Johnson. "This person will keep you accountable for your exercise and also provide built-in support."
Stay in step
When you're at the mall, wear a pedometer, suggests Johnson. The device will prove to be a good motivator for counting your steps while doing your holiday shopping.
Use good sense
"Avoid overeating. I know this sounds like a no-brainer," says Sandon, "but it can happen easily at holiday office parties." Eat a healthy snack, such as carrot sticks, a banana, or a hard-cooked egg or before showing up to the party. "Treat these events like an everyday eating occasion and not an indulgence," says Sandon. "It's a holi-day — not a holi-week or a holi-month."
Get your zzzzz
"Get enough sleep," suggests Sandon. "No party is worth not getting enough sleep." And this is often one of the first things to give in your self-care routine.
Be wary of spirits
Avoid excessive alcohol consumption, says Gerbstadt. According to the distilled spirits industry, 12 ounces of beer equals one and half ounces of liquor or five ounces of wine. At holiday parties, stay aware of how much you are consuming; it doesn't take much to start taking a toll on your body.
found at www.weightwatchers.com
8 jogs in place
7 jabs/punches
6 front kicks
5 jumping ropes (imaginary)
4 muscle poses
3 hula hoops (imaginary if you do not have a hoop)
2 scissors (feet apart then cross in front, feet apart then cross in back)
and a Partridge in a Yoga Tree-hold a yoga pose
Winter Fruit Salad Recipe
Ingredients
- 8 oranges
- 4 grapefruit, preferably pink
- 1 pineapple
- 6 kiwis
- 1 1/2 cups pomegranate seeds, optional
Preparation
1. On a cutting board, using a sharp knife, cut off top and bottom of an orange. Moving the orange around and cutting top to bottom, slice off the peel and white pith. Working over a large bowl, cut in between membranes to remove orange segments, catching juice in bowl as you go. Repeat with remaining oranges and grapefruit.2. Cut off top and bottom of pineapple. Remove rough outside of pineapple by slicing it off from top to bottom. Cut pineapple in half lengthwise, then cut each half in half again, also lengthwise. Slice out core. Cut pineapple into chunks; add to bowl. Peel kiwis and cut in half lengthwise. Slice kiwis into bowl with other fruit. Gently toss fruit to mix. Cover and chill for at least 2 hours.
3. Sprinkle fruit salad with pomegranate seeds just before serving, if desired.
Nutritional Information
Calories:190 Fat:1g (sat 0.0g) Protein:3g Carbohydrate:46g Fiber:7g Cholesterol:0.0mg Sodium:4mg
featured in December Issue of All You Magazine8 Ways to Energize your Holiday Spirit
Is it possible to take care of yourself, maintain your energy and enjoy the festivities of the season? Absolutely! Try the following tips from fitness and nutrition experts, and you'll be surprised how they'll boost your holiday spirit.
Good morning
"Eat breakfast, and make sure it includes some protein and whole grain," suggests Christine Gerbstadt, MD, RD, and a spokesperson for the American Dietetic Association (ADA) based in Pennsylvania. "It will rev up your engine at the beginning of the day." For example, eat yogurt and a piece of fruit and a whole-grain roll or oatmeal sprinkled with almonds or walnuts with skim milk.
Don't fall for the java jive
As many of us know, caffeine disguises itself as a temporary pick-me-up but, in fact, it could leave you feeling more tired within a couple of hours. "Sixteen ounces of caffeine in the form of tea or coffee has been shown to be safe," Gerbstadt says, "but anything beyond that can make you feel jittery and agitated." Instead, reach for a cup of caffeine-free or herbal tea.
Stick to your exercise routine
Maintain your exercise routine, says Johnson. "Actually expending energy will help you to have more energy." If needed, break up your routine into 15-minute increments, so you can squeeze it into different parts of your day. "Go for a short brisk walk outside," suggests Lona Sandon, assistant professor of nutrition at University of Texas Southwestern Medical Center in Dallas and a spokesperson for the ADA. "The fresh air will make you feel better and also take away from the stress of your desk or preparing a meal for your extended family of 20."
Try the buddy system
"Find an exercise buddy during the holidays," says Johnson. "This person will keep you accountable for your exercise and also provide built-in support."
Stay in step
When you're at the mall, wear a pedometer, suggests Johnson. The device will prove to be a good motivator for counting your steps while doing your holiday shopping.
Use good sense
"Avoid overeating. I know this sounds like a no-brainer," says Sandon, "but it can happen easily at holiday office parties." Eat a healthy snack, such as carrot sticks, a banana, or a hard-cooked egg or before showing up to the party. "Treat these events like an everyday eating occasion and not an indulgence," says Sandon. "It's a holi-day — not a holi-week or a holi-month."
Get your zzzzz
"Get enough sleep," suggests Sandon. "No party is worth not getting enough sleep." And this is often one of the first things to give in your self-care routine.
Be wary of spirits
Avoid excessive alcohol consumption, says Gerbstadt. According to the distilled spirits industry, 12 ounces of beer equals one and half ounces of liquor or five ounces of wine. At holiday parties, stay aware of how much you are consuming; it doesn't take much to start taking a toll on your body.
found at www.weightwatchers.com
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