Information about fitness, health, nutrition and weight loss

Do you know of a new diet or fitness routine that you'd like us to review? Or perhaps you want to write a review yourself and see it in print! Got a great recipe you want to share? Let us know at

In this Section....

  • December Recipes
  • December Exercise
  • Daily Diet Tip
  • Holiday Food Horrors
  • Eating Healthy this Holiday Season

Our Fifth Annual Holiday Cookie Recipe Exchange
Click Here to view the recipes

We've had some great submissions this year and I'm drooling just reading them. Time to run out and stock up the pantry so we can start baking, and tasting of course. But remember to save some for family and friends. I love filling up decorative boxes from the dollar store with yummy homemade goodies as gifts!

December Recipes - Click Here

It's Christmas time in the city. . . and the country and in town and everywhere!!! Tis the season and one reason to celebrate is all the yummy food this time of year!! We have Christmas cookies in abundance and desserts that will tempt even the most die-hard dieter around! This month, we give a nod to vegetarian and carnivore alike with a menu that includes a traditional Italian meal with fish and pasta both taking a bow as entrees. Included are some Italian staples like olives, garlic, and rosemary, and yummy sweet bread that can be eaten before dinner, after dinner, even at breakfast!! And don't forget the

We'd love to feature one of your favorite recipes in any one of our monthly issues, just send them on to us at Hope to hear from all of you in the following months!

December Exercises - Click Here

Each month we will feature simple exercises you can do in the comfort of your own home and without buying fancy expensive equipment.

Holiday Food Horrors

'Tis the season of temptation -- and the evidence suggests most of us give in. A study in the New England Journal of Medicine shows the average person puts on a pound during the holidays and never loses it. This adds up to serious weight gain over the years. For those with high cholesterol or high blood pressure, land mines abound on the dinner table. Fortunately, there are ways to avoid the holiday food trap. While Santa makes his list and checks it twice, you can study WebMD's list of foods that are naughty and nice.

Turkey Skin

Naughty: The skin of turkey and chicken is loaded with saturated fat. Per gram, all fats are higher in calories than protein or carbs, and they contribute to high cholesterol. Dark meat has more fat per bite than white meat.
Nice: Serve yourself turkey breast or other white meat without the skin.

Egg Nog

Naughty: Alcohol, heavy cream, eggs, and sugar make a frightening combo -- a single cup of egg nog contains about 340 calories and 19 grams of fat.
Nice: Make low-calorie egg nog with skim milk, egg substitutes, and artificial sweeteners.

Mixed Drinks

Naughty: Cocktails can be surprisingly high in calories. One serving of a white Russian made with light cream has about 350 calories.
Nice: Mix up a wine spritzer by adding a splash of wine and sparkling water to pomegranate or cranberry juice. This not only shaves calories, but also contributes to your fruit servings for the day.

Cakes and Cookies

Naughty: Carbohydrate cravings may increase during fall and winter. You don't want to give in by reaching for too many sweets, but it's not good to ignore the cravings either. Carbs taste good and make you feel good triggering the release of serotonin, a brain chemical that boosts mood.
Nice: The solution is to control portions or snack on complex carbs, such as whole-grain cereal or crackers.

Milk Chocolates

Naughty: Milk chocolates are high in fat and low in the disease-fighting compounds found in purer forms of dark chocolate. Caramel or cream-filled chocolates are also lacking in the health department.
Nice: Solid dark chocolate with at least 70% cocoa is most beneficial, but only in small amounts. Choose dark chocolate with heart-healthy nuts.

Avoid Naughty Holiday Foods

Knowing which foods are naughty is only half the battle. Help yourself resist temptation with these tips:

Source: -

Submitted by: Maria Albus

Eating Healthy this Holiday Season

This time of year can be incredibly stressful and difficult when it comes to eating and being in control. The following are some tips for getting through the season and feeling great about how well you managed! Realize that you will be faced with many challenges; pre-plan how you will react to those challenges. Thinking ahead is absolutely essential when it comes to feeling in control and making good decisions during an event. Allow yourself flexibility - remember: feeling discouraged and beating ourselves up creates a vicious cycle that is difficult to get out of. If there's a situation that happens and you feel "out of control," KNOW, without a doubt, that you will get back in control at the next meal or snack.

General Holiday Eating Tips

What to Eat

What to Drink

How to Prepare

In the Office

Remember - you WILL get through this busy season; think ahead, pre-plan, and always get back on track, no matter what. Never, ever give up on your journey to better health! You can do this! Wishing you a wonderful & happy holiday season,

Written by: Dr Doug

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