From SCW Ftness

Fitness enthusiasts have adapted to smaller portions eaten slowly and enjoyed completely sans guilt! However, when it comes to our beverage consumption, some of us are far less aware and diligent. Review this list of nine popular beverages that pack a substantial caloric blow: SURPRISE!

• Long Island iced tea (8 oz): 780
• Chocolate martini: (2 oz each vodka, chocolate liqueur, cream, 1/2 oz creme de cacao, chocolate syrup): 438
• White Russian (2 oz vodka, 1.5 oz coffee liqueur, 1.5 oz cream): 425
• Hot chocolate with peppermint schnapps (8 oz): 380
• Pina Colada (6 oz): 378 calories
• Eggnog with rum (8 ounces): 370
• Mai Tai (6 oz) (1.5 oz rum, 1/2 oz cream de along, 1/2 oz triple sec, sour mix, pineapple juice): 350
• Coffee liqueur (3 ounces): 348
• Godiva chocolate liqueur (3 oz): 310

In order to work off just one Long Island iced tea, one would have to run a 6 minute mile for more than 45 minutes. The other option, of course, would be to cut the 700+ calories from your other consumption, i.e. food; which is one third of what most people eat in a day. The other alcoholic drinks on the list are better, but not terrific in terms of calories ingested.

For your reference, here are some drinks with a lighter touch:

• Ultra-light beer (12 oz): 64-95
• Mimosa (4 oz): 75
• Mike’s Hard Lemonade (11 oz): 98
• Light beer (12 oz): 95-136
• Wine spritzer (5 oz): 100
• Rum and Diet Coke (8 oz): 100
• Champagne (5 oz): 106-120
• Bloody Mary (5 oz): 118
• Red wine (5 oz):120
• White wine (5 oz): 120
• Port wine (3 oz):128
• Green apple martini (1 oz each vodka, sour apple, apple juice): 148
• Spiced cider with rum ( 8 oz):150
• Martini (2.5 oz): 160

It is important to also know a few things that equate to a rational caloric balance. Most people burn between 300 & 600 calories an hour during exercise depending on everything from style, intensity, conditioning, gender, weight (both body weight and the equipment used), and health.

1. Which sandwich has fewer than 500 calories?
a. chicken salad
b. tuna wrap
c. turkey
d. tomato & fresh mozzarella
e. turkey or chicken panini

2. Which breakfast has about half the calories of the others?
a. pancakes with syrup
b. Belgian waffle with fruit topping
c. French toast with syrup
d. scrambled eggs with buttered toast
e. eggs Benedict

3. Which Italian dish has fewer than 800 calories?
a. fettuccine alfredo
b. eggplant parmigiana
c. spaghetti with meatballs
d. lasagna
e. cheese ravioli

4. Which breakfast has fewer than 300 calories?
a. bagel with light cream cheese
b. scone
c. pecan roll
d. English muffin with preserves
e. Danish

5. Which salad has fewer calories than the others?
a. Greek
b. Asian chicken
c. chef
d. chicken Caesar
e. cobb

6. Which grande (16 oz.) Starbucks drink has fewer than 200 calories?
a. Frappuccino Blended Coffee
b. Frappuccino Blended Crème
c. Chai Tea Latte
d. Caramel Macchiato
e. Cappuccino

7. Which sandwich has roughly 400 more calories than the others?
a. tuna melt
b. hummus & veggies
c. roast beef
d. Asian chicken
e. veggie burger

8. Which Chinese dish has fewer than 1,000 calories?
a. shrimp with garlic sauce
b. kung pao chicken
c. General Tso’s chicken
d. beef and broccoli
e. house lo mein

9. Which sweet has fewer than 500 calories?
a. Starbucks Biscotti
b. Cinnabon
c. Starbucks Carrot Walnut Muffin
d. The Cheesecake Factory Cheesecake
e. Starbucks Old Fashioned Crumb Cake

10. Which side dish has at least twice the calories of the others?
a. mashed potatoes with gravy
b. cole slaw
c. rice pilaf
d. buttered vegetables
e. buttered baked potato

1. c. Turkey has fewer calories (350) than chicken salad (550), a tuna wrap (600), tomato & fresh mozzarella (700), or a turkey or chicken panini (700 to 900). But the calories start to climb when you add cheese (or mayo, guacamole, or sauce). For flavor, add mustard or, better yet, veggies.

2. d. The calories in two scrambled eggs (300) and one slice of toast with butter (130) look trivial next to those in eggs Benedict (700), three slices of French toast with syrup (800), a Belgian waffle with fruit topping but no whipped cream (800), or four pancakes with syrup (900). To dodge the eggs’ 400 milligrams of cholesterol, try egg whites or scrambled egg substitute (130 calories) or hot or cold cereal with lowfat milk (200).

3. e. A plate of cheese ravioli typically has about 600 calories, fewer than eggplant parmigiana (800), lasagna (950), spaghetti with meatballs (1,200), or fettuccine alfredo (1,500). Unfortunately, they all have at least half a day’s saturated fat (the alfredo has more than two day’s worth). Instead, split an order of pasta (whole grain, if possible) with puttanesca, arrabiata, pomodoro, marinara, or red clam sauce.

4. d. The English muffin (ask for whole grain) with preserves has 200 calories, far less than the bagel (300) plus light cream cheese (100), the Danish (350 to 600), nearly any scone (400 to 600), or the pecan roll (500 to 800). Why not just grab a fresh fruit cup at around 150 calories?

5. b. An Asian chicken salad typically has the fewest calories (400), largely because it’s missing the cheese that you’ll find in Greek and chicken Caesar (500) or chef and cobb (700). Four tablespoons of regular dressing supply anywhere from 150 to 400 of those calories. Instead, ask for light dressing on the side and use it sparingly.

6. e. Even with whole milk, a Cappuccino has only 150 calories, far fewer calories than a Chai Tea Latte (290), a Caramel Macchiato (310), any Frappuccino Blended Coffee with whipped cream (420- 550) or any Frappuccino Blended Crème (490-580)

7. a. A tuna salad sandwich without cheese typically has 600+ calories (thanks to its mayo). The cheese in a tuna melt brings the total to 800+ You’d be better off with hummus, veggies, roast beef with mustard, Asian chicken or a veggie burger.

8. a. The 950 calories in an order of shrimp with garlic sauce (including some 250 calories’ worth of rice) only looks low next to the house lo mein (1,100), beef and broccoli with rice (1,200), kung pao chicken with with rice (1,600), or General Tso’s chicken with rice (1,600).

9. a. A Starbucks Biscotti adds only 140 calories to your coffee, far less than Starbucks Carrot Walnut Muffin (510), a slice of The Cheesecake Factory Cheesecake (630) or a Starbucks Old Fashioned Crumb Cake (670) or a Cinnabon (810)

10. e. At most restaurants, the buttered baked potato has about 400 calories, far more than the vegetable of the day with butter (100) or the cole slaw, rice pilaf, or mashed potatoes with gravy (200 each). Just make sure you avoid the real calorie traps: french fries (600), loaded baked potato (600), or onion rings ( 900).

It is important to fuel your body throughout the day, other wise you may feel tired, sluggish and cranky. Think of your body as a gas tank. If there is no fuel in the tank, you won’t have any energy. Small, healthy snacks or mini meals that include both protein and carbohydrates can help keep your energy levels high throughout the day. Instead of eating 3 meals a day, try to eat 4-6 healthy meals/snacks per day. You can also eat these snacks about 1 hour before exercise to fuel your body.

• Sliced apple with peanut butter (1 tablespoon)
• Turkey and tomato on whole-wheat bread (1 slice)
• Low-fat cottage cheese and a peach or pear
• A hard-boiled egg and a piece of fruit
• Almonds (1⁄3 cup) and dried apricots (1⁄4 cup)
• A yogurt-and-fruit smoothie
• Hummus (1⁄4 cup) and baby carrots
• Low-fat yogurt and fresh strawberries
• Baked sweet potato with low-fat cottage cheese
• Baked tortilla chips (10) and low-fat bean dip (1⁄2 cup)
• Reduced-fat cheese (1 1⁄2 ounces) and whole-grain crackers (5)
• Half a peanut butter and banana sandwich (1 tablespoon peanut butter)

This recipe is from Ellie Krieger. It is great for breakfast.

Serves 1; serving size: 1 cup

INGREDIENTS

• 1⁄2 cup nonfat milk

• 1⁄2 cup plain nonfat yogurt

• 1 cup frozen unsweetened blueberries

• 1 teaspoon honey

Is your New Year’s Resolution to get in shape? Do you start with great intentions and end up quitting in February? Here are some tips to help you stick with it.

1.) Choose something you like to do. If you don’t like to run, don’t take up running. If you force yourself to do something you hate and are not good at, it’s very unlikely you’ll stick with it.

2.) Get a workout partner. It will hold you accountable & can make exercising more fun.

3.) Schedule your workouts. Write it on your calendar & honor it as you would with any other appointments you have.

4.) Vary your routine. You may be less likely to get bored if you change your routine. Walk one day, do weights the next day, bike then next. Try different group exercise classes at your gym.

5.) Don’t get discouraged. Research shows that it takes about 21 days for a behavior to become a habit.

6.) Set small, realistic goals to start. Don’t set yourself up for failure by committing to exercise everyday for one hour if you’ve never participated in a regular workout routine before. By setting small goals you can achieve, such as three 30-minute sessions each week, you make it easier to experience success quickly.

7. Music. Create a workout play list of your favorite up-tempo songs and change it as needed to keep you engaged.

8.) Hire a personal trainer. A personal trainer can assess your fitness level, develop a program to meet specific goals and measure your progress. They can also keep you accountable and show you different exercises to vary your routine.

9.) Don’t give up. If you miss a few days, or even weeks, of your exercise routine, don’t give up!! What is important is getting started again as soon as you can.

10.) Reward yourself for your successes. Remember how good you feel after exercising when you don’t want to work out. Reward yourself with healthy options, such as exercise apparel, new music or a massage.

I found this recipe in Shape magazine and it is excellent!

Serves 4

Prep time: 10 minutes

Cook time: 23 minutes

1 tablespoon olive oil
1 large clove garlic, smashed
1/2 cup chopped scallions, divided
1/2 pound ground turkey
2 tablespoons chili powder
1 can (28 ounces)
crushed tomatoes
1 can (15 ounces) kidney beans,
rinsed and drained
1 medium red bell pepper, diced
1 cup carrot, diced
1/2 teaspoon brown sugar
salt to taste

* In a large saucepan heat oil over medium-high heat until hot but not smoking. Toss in garlic and all but 2 tablespoons of the scallions and cook, stirring frequently, for 1 minute.

* Add turkey and continue to cook, breaking up meat with a wooden spoon, until browned, about 2 to 3 minutes. Stir in chili powder and cook for 1 more minute. Add tomatoes, kidney beans, bell pepper, carrot, brown sugar, and salt to taste. Bring to a boil over high heat.

* Reduce heat to low, cover, and simmer for 15 minutes. Divide among 4 bowls and garnish with the remaining 2 tablespoons of scallions. Top with nonfat sour cream if desired.

Nutrition score per serving

(1 cup) 268 calories, 9 g fat (27% calories), 2 g saturated fat, 40 g carbs, 17 g protein, 11 g fiber, 106 mg calcium, 6 mg iron, 789 mg sodium

* TIP Make a double batch and freeze leftovers in single-serving containers. They’ll last for two to three months.

LYNNFIELD – Join the weight loss challenge. You have nothing to lose except inches and pounds!!

Is your New Year’s Resolution to lose weight and get fit? Then this is the class for you! In their 8 week Weight Loss Challenge you will learn how diet and exercise will help you achieve your weight loss goal.

This one-hour class is run by a personal trainer/nutrition coach. Each week will include a weigh in, a nutritional discussion and an exercise routine. It also includes inch and body composition measurements, a $20 value.

The person with the highest percentage of weight lost will have their entry fee returned. This is the fitness and nutritional guidance you’ve been waiting for! Sign up today. Classes will be held on Tuesdays, Jan. 13 to March 10 (no class Feb.10) from 7 to 8 p.m. The course fee is $150. Registration is processed on a first-come, first-serve basis and ends one week before the course begins. All courses are open to residents of all communities. To register or for more information call the Lynnfield Community Schools office at 781-334-5814