Twelves Days of Holiday Health and Fitness

by Tony Gentilcore

December 2007

 

With the Holiday season upon us, it seems only fitting to make this month’s Fit Tips resonate with a Holiday theme.  If you’re like me, you’re probably obsessed with Christmas music.  One of my favorites is “The Twelve Days of Christmas.”  Below are twelve tips to use during this season to keep you and your child(ren) a bit healthier and to prevent the inevitable weight gain.

 

 

Day # 1:  No calorie containing beverages.  When attempting to clean up anyone’s diet, the first thing I look at is what they drink.  Kids AND adults (you’re not off the hook either) tend to drink a lot of their daily calories in the form of sugar. 

 

The Hit List:  soda, fruit juice, Gatorade, Kool-Aid, and even Vitamin Water (added sugar).

 

Instead:  drink plain water, green tea, or “some” diet soda (to break the monotony). 

 

We tend to eat enough sugar in the form of highly processed foods, we don’t need to drink them too.

 

 

Day # 2:  Play D.U.M.B.L.E.D.O.R.E with your kid today.  It’s just like H.O.R.S.E, but with a way cooler name.  All you need is a basketball, a hoop, and an affinity for Harry Potter.    

 

 

 

Day # 3:  I like potatoes as much as the next person.  However, the calories tend to add up rather quickly.  Instead, make fake mashed potatoes and see if anyone notices the difference.  

 

What you need:  1 large head cauliflower, 1 tbsp butter, 2 garlic cloves, 1 tsp salt.

 

In a large pot with a tight fitting lid, steam (not boil) the cauliflower for 15 minutes in two inches of water.  Transfer the cauliflower to a food processor and puree in small batches, until incorporating all of the cauliflower.  Add the butter, garlic and salt, and continue processing until it reaches a smooth, creamy texture.  Each serving contains only 100 kcals with six grams of protein and roughly six grams of fiber!

 

 

Day # 4:  No video games today.  Be the “mean” parent today and deem the PlayStation off limits.  Instead go outside and toss the football around, or grab two gloves and a baseball and play catch.

 

 

Day # 5:  Vow to never pack those 100 calorie snacks in your child’s lunch again.  I’ve said it before and I’ll say it again:  children will follow their parents lead.  If you’re making a conscious effort to eat healthier, the kids will follow.  Pack fruit instead.

 

 

Day # 6:  Tell your kid that you love him/her.  Parents don’t say it nearly enough.

 

 

 

Day # 7:  No skipping breakfast today.  Numerous studies have shown that kids who eat breakfast consistently, tend to have a lower BMI (Body Mass Index) compared to those that don’t.

 

 

 

Day # 8:  There are countries in Europe and Asia who start grooming their Olympic athletes at age six.  Here in the United States, the vast majority of

children can’t even jump rope.  I’ll even go so far as to say that the vast majority of parents can’t jump rope either.  It’s a sad state of affairs.  Teach your child a new exercise.  Better yet, exercise with them and play follow the leader.

 

Day # 9:  Healthy Snack Tip:  Homemade protein bars.

 

1 cup raw almond meal (grind up in a blender)

6 scoops chocolate protein powder (I recommend Biotest’s Low Carb Metabolic Drive.  It’s a high quality protein blend and it tastes great.)

½ cup natural peanut butter

2 tbsp ground flax seeds

2 whole eggs (Omega 3’s), 2 egg whites.

 

Mix everything in a large bowl.  You will have to keep stirring to get everything to mix into a thick dough.  Spread the mixture into an 8x8-inch baking dish coated with olive oil cooking spray.  Bake for 10-12 minutes at 350 degrees.

 

 

Day #10:  Keep it old school.  Given the high tech nature of today’s society, it stands to reason that many parents will buy their child the latest “it” gaming console or an iPod.  For every one “high tech” gadget you buy for them, buy them two gifts that will get them moving.  Examples:  bike, sled, football, baseball bat, or a puppy (wink).

 

 

Day # 11:  Here’s a novel idea.  Go outside and play with your kid.  Build a snow-fort with them.  How about a snowman?  Snow angels?  If you live in an area where there is no snow, I totally hate you.        

 

 

 

Day # 12:  Instead of leaving Santa a snack of cookies and milk, leave him one of those protein bars you made.

 

 

I wish you all a wonderful Holiday Season.  See you in 2008!    

(Dr. Gwenn's 2 Cents: These are wonderful tips! If you start these on December 1, you can repeat the cycle twice before Christmas. And, if you don't celebrate Christmas, just modify these for your own holiday and traditions!!)

 

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