Healthy Holiday Substitutions and Cold Weather Workouts

Healthy Substitutions for Healthier (Holiday) Eating

If you eat this	Consider this instead
Dairy
Whole Milk	1% or Skim
Ice Cream	Frozen Yogurt, Sherbert, Sorbet, or Italian Ice
Sour Cream	Low-fat plain yogurt
Cream Cheese	Neufchatel or low-fat cream cheese
Whole Milk Cheese	Part Skim Cheese
Coffee Creamer	2%, 1%, or Skim Milk, Milk Substitutes, or   low-cal/low-fat versions OR consider rich flavors while using very small   portions- you can be surprised how far that flavor goes
Cereal, Grain, Pasta
Fettuccine Alfredo	Pasta with Marinara Sauce
White Rice	Brown Rice or Wild   Rice
Meat, Poultry, Fish,   & Eggs
Chicken or Turkey with skin	Chicken or Turkey   without the skin (white meat)
Pork or Ham	Pork Tenderloin or Ham (trimmed, lean, smoked)
Breaded or Fried Fish	Fresh, Frozen, or   Canned Unbreaded Fish- consider grilling or baking
Whole Eggs	1:1 or 1:2 ratio (whole egg to egg whites), use all egg   whites, egg substitutes
Sweets
Cake (pound, yellow, chocolate)	Angelfood, Ginegerbread
Cookies	Reduced fat and   calorie versions such as Graham Crackers or Ginger Snaps
Custard	Pudding made with skim milk
Hot Chocolate using syrup and whole milk	Pure cocoa heated   with 1% or skim milk
Fats, Oils,   Dressings
Butter	Whipped butter,   ‘diet’ margarine (just watch for trans fats and hydrogenated oils)
Mayonnaise	Mustard
Baking using oil, shortening,   eggs,  or lard	Applesauce can be   used in place for some recipes
Other
Cream Soups and Gravies	Broth-based soups or   homemade soups using low-fat milk

Just Because It’s Cold, Doesn’t Mean YouCan’t Fit in Your Exercise

“It’s only cold if you’re not moving”

Using the WebMD Calorie Counter, a person weighing 130 lbs can *potentially* burn the following calories with these winter or indoor activities for 1 hour:

Activity	Calories per   Hour
Ice Skating	414
Skiing, General	414
Sledding	414
Snow Shoeing	473
Building an Ice   House	355
Aerobics Class	355
Walking, Treadmill,   Brisk	295
Light Weight Lifting	177
Dancing	325
Cycling/Spinning, Moderate	473

As you can see, there are still plenty of ways to burn calories despite the cold weather. There are more activities to do than are listed here. The number of actual calories you will burn depends on a lot of factors including your weight, gender, etc. so this calculator can be a fun estimator but it may not be accurate. How are you going to stay active during winter?

Recipe of the Month: Japanese Yam or Sweet Potato Pie

ingredient list

Serves 10

• 1 medium sweet potato, peeled and cut into 1-inch      pieces (about 2 cups)
• 1/2 cup sugar
• 1/2 cup light coconut milk
• 2 large eggs
• 2 Tbs. cornstarch
• 1 tsp. ground cinnamon
• 1/2 tsp. ground ginger
• 1/2 tsp. salt
• 1 9-inch prepared graham cracker crust

Directions

1. Preheat oven to 325F.
2. Place yam/sweet potato in medium pot, and cover with 1      inch water. Bring to a boil, and reduce heat to medium. Simmer 10 minutes,      or until soft. Drain, cool to room temperature, and mash. (You should have      1 cup.)
3. Whisk together potatoes, sugar, coconut milk, eggs,      cornstarch, cinnamon, ginger and salt in large bowl. Pour into piecrust      and bake 50 to 60 minutes, or until set.
4. Cool on rack until ready to serve.

1. Per SERVING:

Calories	194
Protein	3g
Total Fat	6g
Saturated Fat	1.5g
Carbs	32g
Cholesterol	42mg
Sodium	241mg
Fiber	2g
Sugar	16g

DISCLAIMER:

This article is for informational purposes only, and is educational in nature. Statements made here have not been evaluated by the FDA. This article is not intended to diagnose, treat, cure or prevent any disease. Please discuss with your own, qualified health care provider before adding in supplements or making any changes in your diet or exercise routine.