Dashing All the Weigh Holiday Newsletter

VOLUSIA FLAGLER FAMILY YMCA

Dashing all the Weigh

Camp Winona 898 Camp Winona Road DeLeon Springs, FL 32130 386-985-4544 Daytona Beach Area 1027 N. Nova Road Daytona Beach, FL 32117 386-253-5675 DeBary/Orange City 822-1 Saxon Blvd.

Orange City, FL 32763 386-774-9622 DeLand 761 E. International Spd. DeLand, FL 32724 386-736-6000 Deltona 280 Wolf Pack Run Deltona, FL 32725 386-532-9622 Flagler County 60 Memorial Pkwy Palm Coast, FL 32164 386-586-1800 Ormond Beach 500 Sterthaus Ave. Ormond Beach, FL 32174 386-673-9622 Port Orange 4701 City Center Pkwy Port Orange, FL 32129 386-760-9622 Southeast Volusia 148 West Turgot Edgewater, FL 32132 386-409-9622

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Family Time Spending time together during the holidays may sound like a simple enough task, but are there things we can do to ensure we include active play and healthy meals in the mix?

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Involve everyone in the big traditional meal preparations

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Have fun searching out new and healthy recipes.

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Spend time together out of doors and enjoy the brisk fall weather.

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Plan a family “turkey trot” and map out a small run/ walk in your neighborhood Share your turkey trot ideas with other families, and your event may double or triple in size.

Join the YMCA in celebrating family strengthening during

National Family Week, November 23-29, 2008!

As you prepare for the holiday week, consider what you can do to celebrate and support families—yours and

others—during this week and throughout the coming year. To learn more about YMCA activities for families, stop by your local YMCA

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How can we modify our family recipes to be healthier this holiday season

Let the Turkey be the only thing stuffed this hoiday season

Generally Speaking the one pound that the average American gains over the holiday he or she never

During the holidays many families may forget about all the positive changes they have made to improve their health. Continue to make time for family huddles to talk about your Healthy Family Home goals and make a plan for how you all will tackle the holidays together. Listed are some simple substitutions to reduce the total amount of fat in a recipe. Keep in mind smaller portions during the holidays can be a helpful way for the family to enjoy traditional recipes. Try a few of the ideas below and see if anyone notices. Only share with them after they comment “how tasty” something is. Review your recipes, and when one calls for an ingredient from the list below, try some of these substitutes.

Sour Cream Substitutes plain low-fat yogurt 1/2 cup cottage cheese blended with 1-1/2 teaspoon lemon juice fat-free sour cream Whipped Cream Sub chilled, whipped evaporated skim milk nondairy whipped topping made from polyunsaturated fat Cream Substitutes use evaporated skim milk when the recipe calls for Whole milk use Skim, 1-percent or 2-percent milk

Ground beef substitutes extra lean ground beef lean chicken and ground turkey Bacon substitutes Canadian bacon lean ham Sausage substitutes lean ground turkey 95% fat free sausage Whole Egg Substitutes 2 egg whites 1/4 cup cholesterolfree liquid egg product 1 tablespoon of flour (when egg is being used as thickener)

loses.

Its Game Time!

Get OFF THE COUCH!!!!!

Holiday Season is great for watching sports. Instead of sitting and watching the game, make your own football arena. Playing the game is a lot more fun than just watching, so put down the remote control, grab the family and head to the back yard or park. Include other families and friends for a

friendly game of touch football. Have fun with team spirit and select a team color for each team to dress in. Those not interested in playing can be “active” spectators by running the line, being human yard markers (chains), or catching field goals. In addition to having fun,

you’ll be participating in play that works the heart, lungs, and leg and arm muscles. Remind everyone to stretch their muscles before the start of the game to prevent injuries.

A charitable organization, the YMCA is an association of people who come together with the vision of building strong kids, strong families, strong communities. The YMCA is open to people of all abilities, ages, backgrounds, cultures, faiths, and incomes.

Visit www.vfymca.org or call 386-255-8773.

Volusia Flagler Family YMCA 146 Orange Avenue Daytona Beach, FL 32114 Phone: 386-255-8773 Fax: 386-255-9669

If you have any question or comments

The mission of the Volusia Flagler Family YMCA is to put Christian principles into practice through programs that build healthy spirit, mind, and body for all.

about this newsletter.

Email: comment@vfymca.org

We’re on the Web! WWW.VFYMCA.ORG

Plan with a Purpose...

There are lots of tips out there to help you avoid holiday weight gain. Here are a few that might work for you this year.

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Never go to a party hungry– instead, eat sensible small meals throughout the day so that you don’t feel ravenous when you arrive at the party.

If you fast the day of holiday parties there is a pretty good chance that you’ll over snack on those delicious holiday snacks–this, evidently was a bad idea.

Focus on socializing–This is a difficult for some almost as difficult as avoiding food.

But, if you spend more time being social there will be less time to eat.

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Plan holiday celebrations around activities–When you’re the host, start a tradition of being active outdoors , a game of football, a brisk hike or walk, etc.

Incorporating outdoor activities into your holiday parties solves two problems: You exercise, AND you don’t eat!

Think more about food quality and less about food quantity–What are the food items that you love the most about the holiday season, the ones you can’t live without?

Eat those, but lay off the rest of the junk–and don’t forget about portion control.