Prevent Party Pig-Out
Thanksgiving weekend was the 1st taste of all of the holiday goodies. Now that December is right around the corner there are many holiday parties fast approaching with tons of unnecessary calories to consume. Here are some tips to be holiday party ready!

You'll bust your seams if you...skip meals all day long.
Why? "Arriving at the party hungry will make you reach for the first thing you see (and the second, and the third!) -- whether it's healthy or not," says Elisa Zied, RD, a spokesperson for the American Dietetic Association and author of Feed Your Family Right!
Instead: "Cut back on refined carbs and fats throughout the day to give yourself some leeway," advises Zied. "And include protein and fiber in every meal to help you feel full." For example, at breakfast have oat bran cereal with skim milk, a low-fat yogurt, and a piece of fruit. At lunch, throw some beans into your salad and swap the oil-based dressing for balsamic vinegar with a little mustard mixed in. Have a healthy snack -- a handful of nuts or air-popped popcorn -- right before the party.

Work out as an excuse to eat more.
Why? "One exercise session is not going to make up for the hundreds of extra calories consumed at a party," says Zied.
Instead: "Add an extra 10 minutes to your workout for a week, if you know you may be overly tempted," recommends Zied. "When you exercise just to compensate for calorie intake, you're setting yourself up to feel bad when you can't work off a high-calorie meal."

Taste a little bit of everything.
Why? "Studies show that eating too many different types of food may turn on your appetite," says Zied.
Instead: "Survey the entire food spread first," says Zied, "then choose a few things that you really want." Count the party grub as one meal -- aim for 500 to 600 calories, including your drink, she adds. Take two small-size plates of food -- one for snacks, the other for appetizers.

sourced from Fitness magazine

Class Update

I will be out of town Thanksgiving week. Please note the following class changes.

Scott Fitness
CLASS: yes
sub on Wednesday 11/21

Hallmark Fitness Center
CLASS: no
all classes on break 11/19 - 11/23

KC Metropolitan Dance Theatre
CLASS: no
studio closed for Thanksgiving break on Saturday 11/24

Happy Thanksgiving!

It's that time of the year to get cozy with a cup of hot chocolate. Here's a yummy recipe that cuts some of the calories.

Healthier Hot Chocolate
This recipe is from Fitness magazine with a few edits I made.

SERVES 2
3 tablespoons unsweetened cocoa powder

3-4 tablespoons agave nectar (a natural sweetener found in supermarkets & healthfood stores. I use it in my oatmeal. It looks like honey and it's yummy!).

2.5 cups soy milk (or skim milk)

1/2 vanilla bean, split

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

Mix cocoa powder and agave nectar. Heat milk in a medium saucepan over very low heat w/ vanilla bean, cinnamon and nutmeg. Whisk in cocoa-agave mixture thoroughly, until mixture is warm, but not boiling.

215 calories, 12 g protein, 44 g carbohydrate, 1 g fat, 3 g fiber.

Class Update

KC Metropolitan Dance Theatre
Ms. Kym will be subing ZUMBA for me on Saturday November, 10. I'll be back for Saturday November, 17th.

I'll be participating in the Crafty Chicks craft show from 9a- 4p. Please stop by after class!

Thanks!