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Exercise 4 Weight Loss Monthly Ezine
December 19, 2011

December 2011 Tips and Recipes

Holiday Cheers

No matter what holiday you celebrate, this time of year is filled with lots of Holiday Cheer. So here's wishing everyone a happy holiday. This month's ezine is dedicated to staying healthy (and avoiding the tempting cheers and treats) so that you can stay on track with your weight loss goals.

First, a couple of updates. I want to apologize for sending this month's ezine so late. I was trying to hold off as long as I could in hopes of some good news on the iPhone app. But unfortunately that was not the case. See below for the latest update on the iPhone app.

iPhone app update. As we had feared, the iTunes application approval process is very difficult. We have been rejected for a third time due to copyright concerns for WW points on restaurants and one small program change. Although there are other apps in the store which provide similar information, iTunes is reluctant to approve our app. We have filed an appeal and are awaiting a decision. I am hoping that those who review the appeal will have the holiday spirit and will give us a thumbs up.

At this time we are not sure exactly how the appeal process works or how many appeals we get. So let's hope for the best. We will be moving forward with the development for the android application (hoping that this process is a bit easier).

Forum Update Now for some good news, the forum is up and running and ready for you to join. Just look for the “register” link in the upper left of the screen. Then start by introducing yourself, signing up for a challenge or share a recipe or two. Use the link below to register today.

Note: The first couple of posts will need to be approved by the moderators, so if you don't see it right away, check back later. Once you have made so many posts, then they will be approved automatically.

Lastly, if you are interested in being a moderator (as I could use a few helping hands), just use the contact form on the website to let me know. Thanks

Exercise 4 Weight Loss Forum

Weight Loss Tip

This time of year brings lots of treats and sweets. With all the holiday cookies, candies and beverages, it's hard not to be tempted to have a bit here and a sip there. You are surrounded by these goodies at work, the kid's school parties and even at the shopping malls.

So how do you avoid the temptation and stay on track? Well it's easier said than done, but here are a few helpful hints to help you avoid the holiday bulge.

Go Sugarless

Buy a bag of sugarless candies to have when your sweet tooth is screaming for some holiday treats. Sugarless hard candies are a great way to get a little sweet without the extra calories. Plus they take awhile to suck on so you won't be tempted to shovel too many into your mouth.

Put on Your Apron

Bake your own goodies with healthier options. Instead of grabbing those cookies your co-worker brought in, try making some of your own treats and alter the recipe to reduce some calories and fat. Replace the oils with apple sauce and replace some of the sugar with artificial sweeteners instead. You can also on some recipes replace some of the flour with almond meal to reduce the number of carbs.

Save the Best for Last

If there is that one special holiday treat you absolutely have to have, then by all means go ahead. Just save up some extra points or calories in your weekly allowance and save your favorite for last. This way you get to keep your holiday tradition and still stay within your weight loss goals.

Here are more tips for staying healthy this holiday season.

Exercise Tip

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 Recipes

There are 2 holiday recipes for this month's ezine.

Eggnog on a Diet

Here's an eggnog recipe that lowers the calories and fat for this traditional holiday cheer.

What You Need:

  • 1 1/2 cups skim milk
  • 1/2 cup fat free half-and-half
  • 1/2 cup pasteurized egg substitute
  • 1 tsp vanilla
  • 2 tsp Yellow Mustard
  • 1 packet artificial sweetener

How to Make It:

  1. Combine all ingredients in blender or shaker or whisk to blend.
  2. Serve cold or over ice.
  3. Add Nutmeg for garnish

Number of Servings: 4

Nutrition Information Per Serving

Calories 64; Tot Fat 0.5(g); Sat Fat 0.3(g); Fiber 0(g); Protein 7(g); Carbs 8(g); Sodium 144(mg)

Org Pts 1; Pts Plus 2

With the reduced calories and fat from a traditional eggnog recipe, you may even want to put a splash of your favorite holiday cheers to give it a bit of a kick. Just be sure to add the nutritional values for the alcohol.

Pumpkin Gingerbread

The addition of pumpkin to this traditional holiday recipe gives it an extra boost of nutrition.

What You Need:

  • 1 egg
  • 2-1/2 tbsp canola oil
  • 1/4 cup molasses
  • 1/4 cup brown sugar
  • 2 tbsp milk
  • 1/3 cup pumpkin
  • 1 cup flour
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1/2 tsp cinnamon
  • 1/2 tsp ginger

How to Make It:

  1. Beat egg and oil in medium sized bowl.
  2. Add milk, brown sugar, molasses, and pumpkin, and beat to combine.
  3. Sift flour, baking powder, baking soda, cinnamon, and ginger, and add to wet ingredients.
  4. Beat until smooth.
  5. Use cooking spray to prepare loaf pan (6.25" x 3.75")
  6. Pour into prepared pan and bake at 350 degrees for 40 to 45 minutes.

Number of Servings: 8

Nutrition Information Per Serving

Calories 167; Tot Fat 5(g); Fiber 1(g); Protein 3(g); Carbs 28(g); Sodium 141(mg)

Org Pts 4; Pts Plus 5

You can alter this one to reduce calories and fat even more. Just substitute the oil with applesauce. Also, replace some of the brown sugar with an artificial sweetener to reduce some of the calories. Or try substituting some of the flour with flax seed or whole wheat flour for higher fiber content.

Do more with your pumpkin this year with these healthy pumpkin recipes.

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

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Happy holiday from your diet buddy


Exercise 4 Weight Loss

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