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Exercise 4 Weight Loss Monthly Ezine
December 16, 2009

Holiday Exercise and Weight Loss Tips and Recipe

Tis the season to be jolly. This month's ezine is of course dedicated to the upcoming holidays. With all the hustle and bustle of shopping, wrapping presents and running the kids to the school programs it can be extremely difficult to stop and think about yourself. So here are some tips to take care of you during the holiday season.

Weight Loss Tip #1

Although this time of year is all about celebrating and being joyous those of you who brave the stores, endure hours of setting up the tree and lights not to mention wrapping the presents you know how stressful this time of year can be. This increased stress can play a number on your diet.

Stress increases the production of cortisol the stress hormone which in turn increases your appetite and fat production. So take some time for yourself and relax. Read a book, soak in a hot tub or just vegetate in front of the television once in awhile. Here are some additional tips to get you through the holiday season without totally blowing your diet.

1. Take a high protein, low carb power bar or snack with you while you shop. If you feel the need to eat something, skip the food court and instead reach for the protein bar. This will curb your appetite and let you get your shopping done without a rumbling stomach. If you are planning lunch as part of your shopping spree, pick a place that has more than just fast food burgers and fries.

2. Start your day with a high protein, lower carbohydrate breakfast. Carbs can make you feel hungry faster so instead opt for some high protein foods like eggs, cottage cheese or even peanut butter. If you need to add some carbs try fruit instead of breads.

Here are more healthy tips for Christmas

Exercise Tip for Christmas

When you are out shopping you are probably parking what seems like miles away from the store. Plus there is all the walking going from store to store, so you are probably thinking you are getting more exercise than usual and you would be right. However, don't skip a well thought out structured exercise as well. Remember you want to keep your heart rate up and the calories burning for longer periods of time than just the short walk to the store. If you have been doing 45 minutes a day for your workout, go ahead and scale it back to 30 minutes versus skipping it all together. This way you still get in your workout, which helps relieve that holiday stress, and you are getting in some extra walking.

If you really don't have the time for your workout everyday, try planning for at least 3 days of some routine even if you have to get up a bit early or stay up a bit later. Also try to do some stretching during the week to keep those tense muscles loose. You can even do these from the comfort of your desk at work. Check out these desk stretches and give it a try.

Monthly Recipe

Savory Peach Ham

If ham is your traditional main course for the holiday meal, then check out this recipe for a new fresh taste to your meal. What You Need:

  • 1/4 C ketchup
  • 1 T brown sugar
  • 1 T cider vinegar
  • 2 t Worcestershire sauce
  • 1 t + 2 T canola oil
  • 1/4 t pepper
  • 4 (4 oz ea) ham slices, boneless and fully cooked
  • 1 (8.5 oz) can sliced peaches, drained

How to Make It:

  1. Pour the ketchup into a small mixing bowl.
  2. Add the brown sugar and mix until sugar has dissolved.
  3. Pour in the vinegar, Worcestershire sauce and 1 t of the oil.
  4. Sprinkle in the pepper and whisk all the ingredients together until well combined.
  5. Brush each ham slice with the ketchup mixture being sure to cover both sides.
  6. Place the remaining canola oil into a large skillet.
  7. Place the ham slices one at a time into the skillet over medium heat.
  8. Cook each slice 7 minutes, turn and continue cooking an additional 4 minutes.
  9. Transfer each cooked slice to a warm platter while cooking the remaining ham.
  10. Once all the ham slices have been cooked lower the temperature to low.
  11. Add the peaches to the skillet and drizzle the remaining ketchup mixture over the top of the peach.
  12. Cover and cook 5 minutes.
  13. Turn the peaches and cook an additional 2 minutes.
  14. Remove the peaches and place over each ham slice before serving.

Number of Servings: 4

Nutrition Information Per Serving

Calories 452; Fat (g) 38.5; Fiber (g)0; Protein (g)15; Carbs (g)11;

WW Points 12

Here is a great pumpkin soup to add to your holiday meal.

Until next month, remember to eat healthy and keep exercising. These are the 2 keys to losing weight and feeling fit.

Exercise 4 Weight Loss 2 Achieve Fitness and Health

Best wishes from your diet buddy


Exercise 4 Weight Loss

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