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By Judi Sheppard Missett
The annual routine is always the same. Watch the Macy's Thanksgiving Day Parade, stuff yourself full of turkey and gravy, indulge in a slice of fresh-baked pie, and then lounge on the couch for a full-stomach induced slumber. Round out the day with a couple of football games (viewing, not playing), and your Thanksgiving is complete. For the health-conscious among us it may seem impossible to maintain a weight-controlled holiday without putting a damper on the festive occasion. After all, who wants to eat brussel sprouts in place of mashed potatoes and gravy? The problem is that most of us gain approximately one pound every holiday season, according to the National Institute of Health. And while one pound may not ring ominous at first glance, that pound stays with us, and is accompanied by another pound of weight gain every subsequent year. Add up dozens of holiday weight-gaining seasons over the years, and it's a recipe for an expanding waistline. It's not impossible to ward off the weight during this holiday season, however. Here are some tips for keeping the pounds off this Thanksgiving.
Set Reasonable Goals Don't attempt to lose five pounds during the week of Thanksgiving. Instead, set a realistic goal such as maintaining your current weight.
Play Favorites You're under no obligation to eat a portion of everything on the table. Instead, choose your favorite three or four dishes, and help yourself to a reasonable serving size of those items.
Find Time for Exercise Take an hour of the day and devote it to fitness. Propose a family Turkey Trot after the main course and before polishing off a piece of pumpkin pie.
Set Limits Before you begin eating, set a limit for your alcohol intake. Don't refill your glass until you finish what's already in it. Try drinking water or a non-alcoholic beverage in between each alcoholic drink.
Eat Breakfast Don't save up your calories for one big meal late in the day. You'll just end up downing excess calories to satisfy your grumbling stomach. Eat a healthy breakfast and a midday snack, so that you're not tempted to chow-down on three servings of stuffing late in the day.
Make Substitutions Try fat-free milk instead of whole milk in your pumpkin pie and mashed potatoes. Substitute whole-wheat dinner rolls for biscuits. And serve wine spritzer in place of wine.
Trim the Fat Chill your gravy overnight then skim off the top layer of hardened fat before serving.Make a few small changes this Thanksgiving. You'll find that your family can enjoy the holiday just as much, without gaining the excess pounds.
Judi Sheppard Missett, who turned her love of jazz dance into a worldwide dance exercise phenomenon, founded the Jazzercise dance fitness program in 1969. Today the program boasts more than 7,500 instructors teaching more than 32,000 classes weekly in all 50 states and 32 countries. The workout program, which offers a fusion of jazz dance, resistance training, Pilates, yoga and cardio box movements, has positively affected millions of people. Benefits include increased cardiovascular endurance, strength and flexibility, as well as an overall "feel good" factor. For more information go to jazzercise.com or call (800) FIT-IS-IT.
by Charles Stuart PlatkinIs overeating on Thanksgiving really so bad? In spite of all the hype about excessive consumption -- eating more than 2,000 extra calories -- you can rest easy. One day is just not that terrible. However, don't jump for that shovel-full of stuffing just yet. There are a few reasons you might want to be concerned. The first is that Thanksgiving is the start of a six-week downward spiral for dieters that ends with a few extra pounds added to your waistline. The other is that it sets the tone for the way you eat the rest of the year. Research shows that those who maintain the same diet regimen throughout the year are more likely to maintain their weight loss than those who take "breaks" for special occasions. Here are a few suggestions to keep this holiday weight-gain free:EAT FIRSTIt may sound absurd, but if you are going to a holiday party, eat ahead of time. I know plenty of people who starve themselves before going to a party so they'll have "room" for all the great food. They arrive -- stomachs rumbling -- and make a beeline for the high-calorie, high-fat appetizers and finger foods, easily eating more than a day's worth of calories. Instead, try eating enough healthy food beforehand so you're full before you arrive. Then you'll have much more self-control around those tempting party treats. ALL OR NOTHINGI don't know how many times I've heard someone say, "I've already ruined my diet, so it doesn't matter what I eat now." I'm not sure how that myth got started, but it can be hazardous to your waistline. The bottom line is, an extra calorie is an extra calorie -- so eating a slice of pie shouldn't give you an excuse to eat two more. And after a bowl of ice cream, you don't have to eat whatever is left in the container. Have you ever heard of cutting your losses? Well, the same rule applies to cutting your gains. It's never too late to stop. STRATEGIZEYou might think that planning what you're going to eat beforehand takes all the fun and spontaneity out of the occasion, but that's just not so. You're probably thinking about what you're going to eat anyway, so why not make it work for instead of against you? In fact, practicing good eating behavior at special events could actually make you feel more relaxed and empowered, not frustrated or disappointed. It gives you the sense of being in control of your environment instead of being lured into the dark world of overindulgence. So plan what and how much you're going to eat at the event before you even get there -- set limits and you'll feel better. For instance, if you know there's going to be cake and ice cream and you typically have two or sometimes three servings, mentally rehearse having only one serving of each. And if you know you're going to want dessert, cut back on your main course or make sure to have a low-calorie option ready, such as fruit.WATCH OUT FOR FOOD PUSHERSHow many times has a family member or friend told you that you'll spoil the party if you don't partake in the food festivities, or that it's bad luck not to have at least one slice of cake? Have your answer ready for those diet saboteurs. Mentally rehearse a few key phrases like, "Oh, no thanks. I couldn't eat another thing." Or try the truth: "I'm dieting, and that piece of cake will throw me completely off track." RECRUIT YOUR FRIENDSGetting the support of your friends and family is not always easy, but it's worth a try. Talk to them about the healthy changes you're making and enlist their help. The idea is not to have them police your behavior but rather empower you by being encouraging and enthusiastic about your new way of life. BALANCE IT OUTLooking for a guilt-free way to enjoy your favorite holiday treat? Try consuming fewer calories the day before and after the holiday, says Jo Ann Carson, Ph.D., a professor of clinical nutrition at UT Southwestern Medical Center at Dallas. "It's basically a matter of calorie balance. By consuming 500 calories less the day before and after a holiday, you're leaving room for 1,000 extra calories." So a rich holiday dinner or party can be balanced by a lighter meal the day after, Carson adds. TRADE-OFFDo a "trade-off." Eating more during the holidays can be offset, at least in part, by a moderate increase in daily exercise. Keep in mind that every 100 calories is equal to about 25 minutes of walking. Here's an example of a Thanksgiving meal:
Five crackers with 1 ounce of cheese: 140 calories
Four thick turkey slices with gravy: 375 calories
A mound of stuffing: 530 calories (11/2 cups)
1/2 cup cranberry relish: 245 calories
Sweet potato casserole: 285 calories (6 ounces)
A mound of mashed potatoes: 240 calories (11/2 cups)
One slice of pumpkin pie: 240 calories
One slice of apple pie: 290 calories
Cider with rum: 160 calories (8 ounces)
By Jeana Durst
Her Sports + Fitness Let's be honest: The holiday season can feel like anything but a celebration--especially when frenetic, stressful weeks and some hefty holiday meals threaten to undo a year's worth of sweat and healthy choices. According to a study in the New England Journal of Medicine, the average American gains around one pound each holiday season. Problem is, we don't often lose that pound. A few seasons later...well, you do the math.Relax. Survival is possible. "It takes a little forethought and planning, but you can swim against the current," says triathlon and running coach Matt Fitzgerald, C.I.S.S.N., co-author of the new book Run Faster From The 5k To The Marathon.In this strategic guide, expert trainers and sports nutritionists offer solutions for the top five excuses women give for losing sight of their fitness goals, and Her Sports + Fitness readers share time-tested strategies for a festive and fit season.
The Excuse: With all the holiday distractions, I'm not motivated to exercise.
The Fix: Make a realistic plan and be consistent. "We women lose focus on ourselves while we are trying to make everyone else happy," says running coach Jenny Hadfield, co-author of Running for Mortals. Take time to set some concrete fitness goals for yourself during the holidays and share them with your family. For runners, Hadfield advises setting a realistic weekly mileage goal of 15 to 20 miles per week. "Put it on your fridge," she says.Your best bet to stay motivated: Commit to a road race or triathlon. "I signed up for a Turkey Trot 10k as well as a Jingle Bell Jog to keep me moving," says Christine A. Kopsidas from Bethesda, Maryland. Holiday races have a fun vibe and are often family-friendly. Best of all, registration fees often benefit charities, which can help you feel better about plunking down all those dollars at the mall.In addition to training for a race, Fitzgerald says the season "is a great time to add in cross-training. That gives you variety, and variety gives you motivation."Need more incentive? For a competitive athlete, abandoning your training plan can be risky. "If you realize in February that you are out of shape and suddenly step up mileage, that's when you get injured," Fitzgerald cautions. "If you plan, you won't have to hit the panic button later."
The Excuse: I can't stick to an exercise routine because of all my holiday travel.
The Fix: Be flexible and think ahead. "Do some intel before your travel," Hadfield advises. She suggests calling a local running store--staff members are usually glad to rave about favorite running routes.Find training partners in the community at active.com or connect with local running clubs through Road Runners Club of America (rrca.org). Then, track your mileage using Web sites that chart your route, such as mapmyrun.com, runtheplanet.com or usatf.org/routes.If winter weather drives you indoors, ask neighborhood gyms if they offer special deals for travelers. "I live in Atlanta, but my family lives in Michigan, where there was a lot of snow last holiday season. I found a local gym offering a 'home for the holidays' promotion, which included 15 visits for only $30," says Nicole Kuiper. If you have a long layover, visit airportgyms.com to find a place to work out either in or near the airport.But realize you don't need to hit the gym to continue training--mix it up by doing fitness routines from your favorite magazines or trying something new. "A yoga class can be a great way to de-stress during the holidays," Hadfield says.Sometimes a travel schedule is simply too hectic to make time for training. If you anticipate a jam-packed trip, you can still maintain your fitness. "Train more before you leave for a trip and right after you come back. Treat travel as a recovery period," says Fitzgerald.
The Excuse: I can't resist huge holiday meals.
The Fix: Cut yourself some slack, but be smart. "The holidays are about maintaining weight, not losing," says Nancy Clark, M.S., R.D., author of the Sports Nutrition Guidebook, Fourth Edition. You train hard, so allow yourself to enjoy some holiday meals. "A handful of days won't set you back. It's continuously snacking on cookies that's a problem," Fitzgerald says.If you're watching your calories, have a plan before you indulge. "Pick what foods you want to splurge on ahead of time," Fitzgerald says. In other words, don't waste your time on the green bean casserole if you really want to dive into the mashed potatoes with gravy. Or take the opposite approach and have a small bite of everything.Also, don't commit the common blunder of going for a long run or ride before the big feast. "It sets the stage for disaster," Clark says. With a revved up appetite, you'll eat even more. Better to go to dinner with normal hunger, then burn off those carbs with a long workout the next day.Another option is to take charge of the menu. "Volunteer to be the host, then you can control how healthy the holiday menu is," Fitzgerald says. Find recipes for healthier versions of popular favorites on Web sites like eatingwell.com and the healthy living section of mayoclinic.com.
The Excuse: I can't find the time to exercise.
The Fix: Get up early and enlist group support. "I set my alarm early enough to get my run in and have a nutritious breakfast before everyone else is up and about," says Amber Gates of El Dorado, Kan.Of course, there will be times when the best plan gets sidelined. In those cases, experts recommend just to keep moving. "Do what I call the 'Better Than Nothing Workout,'" says Hadfield. "It's 20 to 30 minutes so that when you get back to your regular schedule, you won't be too far behind."
The Excuse: With all these treats and goodies around, I'm constantly snacking.
The Fix: Control your cookie monster. While a few holiday meals won't set you back, constant snacking can be detrimental. "Budgeting your calories is no different than budgeting your money for the holidays," Hadfield says. She recommends logging onto fitday.com, a free online journal that allows you to track your daily physical activity and calories.But it does help to know a few tricks. Eat a small meal before you go to a party to avoid overindulging. And stay away from the bar--that glass of pinot could cause you to eat more. "Alcohol lowers your inhibitions," Fitzgerald says."Pick a small plate," says Hadfield. Fill three-quarters of it with healthy foods, saving a small space for treats. If you really don't want to miss the cheesecake, don't be shy. "Ask your host if you can take it home. Have it tomorrow," Clark recommends.Most of all, don't give the goodies power over you. "I bought some dark Ghirardelli chocolate squares and had one square when my sweet tooth got the better of me," says Mary Jo Pugh from Helotes, Texas. Sometimes we overindulge on seasonal treats because we view the holidays as our only shot at enjoying them, but Clark recommends a sweet strategy. "Who says you can only have your favorite Christmas cookies now? Have a few year-round, and you'll be less likely to splurge."
Jon Fiorillo and Cameron Banks 2008 Scholarship Winners
Posted by Roger Moss at Nov 15, 2008 4:00PM PST
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Berlin, CT - The Berlin Youth Wrestling Program is proud to announce the scholarship winners for 2008. The scholarship selection committee has chosen Jon Fiorillo to receive a $500 scholarship to be used at Central Connecticut State University where he is enrolled this fall. "Jon's outstanding high school career is an example to all our youth wrestlers and what they should strive to achieve in high school. His involvement with the youth program from middle school made his selection very appropriate", stated C. Roger Moss, Head Coach of BYW. Moss went on to say "It is very satisfying as a coach of a youth program to watch your former wrestlers progress and achieve greatness at the high school level." In his four year high school career Jon compiled a 148-28 varsity record, two time class L State Champion, two time conference Champion, Eagle Classic Champion, Brawl at the Pub Champion and two time State Open place winner. Jon was also a four time Academic All-State recipient. This year the Scholarship Committee again awarded a second scholarship in the amount of $250 to Cameron Banks due to his outstanding academic, community achievements and two years of varsity at Berlin High.Cameron was a 2008 Academic All Conference and 2008 All-State recipient. On the mat he placed 4th Class L, 3rd NWC – 2006 and 2007 and Redcoat Award 2008.
Wednesday, November 19, 2008
Where: Berlin High School, 139 Patterson Way, Berlin, CT 06037
Time: 6:30 pm – 8:30 pm Ages: Middle & High School Cost: $75.00 ($50 for BYW Members)
The In Your Zone Wrestling Clinic offers wrestlers an opportunity to learn some of the proven tilt techniques used by the Berlin High Wrestling team. The clinic will be conducted by Berlin High School Wrestling Coach David Tremblay. These techniques will be taught and demonstrated by John Bennett, Veterans World and National Champion, Assistant Wrestling Coach at Trinity College. In addition, the program will be supported by Berlin High School wrestling alumni.
The clinic is a fairly intensive clinic with very structured technique and live wrestling sessions. Every wrestler will be encouraged to learn and achieve success. We will focus on several tilts and drill them until they become a part of each wrestler’s arsenal.
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