Turkey Day Calories

4 oz. glass of red wine: 100 calories
1 oz. of cheese: 100 calories
6 oz. white or dark turkey: 340 calories
1/2 cup of stuffing: 180 calories
1/2 cup mashed potatoes: 150 calories
1/2 cup sauteed green beans: 50 calories
1 dinner roll w/ 1 pat of butter: 155 calories
1 piece of apple pie (1/8 of 9" pie): 410 calories

Total Thanksgiving dinner: 1485 calories

Note: that's with just one glass of wine! This estimate also does not include all of the snacking and appetizers that happen before the meal.

So, here are a few tips to slash calories on Thanksgiving and to not let all of those extras turn into fat on our bodies.

Tip #1: the same size slice of pumpkin pie has just 180 calories. And depending on the recipe used you can cut calories by smart substitutions as well.

Tip #2: organize a walk in between dinner and dessert to get the heart pumping and to start to make a dent in all of those calories.

Tip #3: get to the gym on Thursday morning and make plans to work out all weekend. Come to the Post Turkey Workout!

Tip #4: Make your own desserts. Store bought desserts are loaded with gross trans fats and high fructose syrup. Follow a recipe but cut the amount of sugar you use or better yet, substitute maple syrup or agave nectar for sugar in recipes. You never need as much as the recipes call for.

Tip #5: Fill your plate with salad and veggies. This will help fill you up on low calorie, high nutrient food and make less room for high calorie, low nutrient food.

Post Turkey Workout Anyone?

Don't let those excess calories turn into fat. Burn them off on Saturday afternoon with Health and the City's Urban Warrior:
Post - Turkey Workout

I will personally wear a heart-rate monitor during class and I will not stop teaching until we have burned at least 800 calories! Class begins at noon and won't end until we have reached our mark.

This class is open to everyone so bring your husband, wife, significant other or a friend.

If you are not currently enrolled in the Urban Workout Program the cost is just $20.

The first 5 people to register will receive a free Health and the City t-shirt.

Please RSVP to jennifer@healthandthecity.net

Saturday, November 29th at 12pm

World Martial Arts Center
69 w. 14th street, 4th floor
Corner of 6th Ave.

The Safest Investment

Everywhere you turn lately we are faced with headlines of a gloomy future, a slump, and a big depression. The overwhelming doom and gloom news leads to panic and fear. Fear, in turn leads to stress which happens to be a silent killer. When faced with constant stress, our bodies start to pump out hormones that can lead to obesity and high blood pressure while our minds tend to turn to martinis, cigarettes, anger or depression which in turn cause more internal stress. A lose-lose scenario.

Everybody needs an outlet for stress and exercise is the perfect antidote. Exercise is an investment of time and strength but yields great assets over time. Exercise can lower blood pressure, cholesterol levels, and weight and at the same time increase your metabolism, confidence, and endorphin levels making you feel more energetic than before you started. It’s almost instant gratification! If committed to a ritual of exercise as a part of your lifestyle for the long haul (along with eating well, of course) than you will significantly reduce your risks of heart disease, cancer, and stroke, the top three U.S. killers according to the National Center for Health Statistics (http://www.cdc.gov/nchs/FASTATS/lcod.htm). You will also lower your risk of diabetes which is number 6 on the list. Sounds like a win-win, right?

So how many times a week should one invest in exercise? Some people (including some of my clients J) seem to think that twice a week is a sufficient deposit. However, current guidelines set by the American Heart Association and ACSM (American College of Sports Medicine) for adults under the age of 65 are:

Moderately intense cardio 30 minutes a day, five days a week
Or
Vigorously intense cardio 20 minutes a day, 3 days a week
And
Eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Just keep in mind that these guidelines are set for the average American. If you consider yourself in better shape than the average American (which I hope you all strive for at least that), than we need to up the ante on these guidelines. Working harder for better results will set you ahead of the pack. And you don't have to share your results with anyone else. They're all yours!

Some things, like the stock market, are just out of our hands. Our health is one major thing that we have control over. And your body is the best asset you can invest in. There’s only about 10 weeks left before 2009. A lot can be accomplished in 10 weeks. So take advantage of this last quarter, invest in yourself, lower your risks, and start the new year ahead of the game regardless of what is going on in the financial arena.

Healthy Tofu Pumpkin Pie

Pumpkin pie is one of my favorite desserts. However, I rarely indulge because I know that it is usually loaded with sugar and evaporated milk or cream. Here is a recipe that cuts out the dairy and replaces the refined sugar with maple syrup. It's delicious and better for you. Enjoy!

INGREDIENTS:

What you need:
A blender
18 oz tofu (firm or extra firm)
2 cups canned or cooked pumpkin
2/3 cup pure maple syrup
1 teaspoon vanilla
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1 unbaked 9-inch pie crust
(you can buy a whole wheat one)

What you do:
Preheat oven to 350°
Blend tofu in the blender until smooth
Add remaining ingredients and blend well

Pour the mixture into the unbaked pie shell and bake for 50 minutes. (Filling will be soft, but will form as it chills)

Chill and serve to your delighted guests...
or just enjoy it yourself

What you get:
A delicious pumpkin pie with more protein than your average pumpkin pie (from the tofu) but with absolutely no dairy or refined sugar(depending on your choice of crust).