Don't Down the Drink

I registered for the Arthritis Foundation 5K run/walk...Will be walking the 5K. They are probably hosting such an event in your metropolis at this time of the year. Believe me, thinking about doing this has really changed my attitude about eating and exercising. The race is on Dec. 5 in Portland, OR. Getting in shape for the walk, is helping me through Thanksgiving. When registering, I picked up several extra flyers. They are used as bookmarks, which helps to remind me that health decisions surpass the need for that second cookie. Also am considering running the New Year’s Eve race to help me through December. (From Connie)

I really decided to do a lifestyle change in August of this year and I feel so much better for doing so. I lost just a little over 20 pounds, I have always walked, but have added running to the mix and just two days ago I joined a gym 15 minutes from my house because it is dark when I get home and unsafe to run alone so I will be utilizing the tread mill and incorporating some light weight lifting. I have never felt better in my life; I just refuse to let “age” sneak up on me; I plan on being healthy for the rest of my life! So, I guess to help get me though the holidays this year is to enjoy what I eat, but just limited myself instead of eating until I get sick like in the past. I plan on taking whoever wants to go for a walk after dinner and not focus so much on food but on catching up with how everyone has been. (From Laverne)

This holiday season my goals are to enjoy myself and friends and family, to feel great by maintaining my workouts, and to continue to eat well by making good food choices, watching portion control, and enjoying what I eat. In addition to keeping up my morning runs, a walk after dinner sounds great. Good luck to all of us. Remember we have all eaten these holiday foods before and will again, so there is no urgency to “stock up” by overeating. (From Lyn)

Drink Control
Holiday parties and dinners are awash with alcohol—and more calories than you may expect. Save this chart so you’ll know what you are getting into before you down the drink.
Item	Size	Approximate Calories	Suggested Alternative
Beer, regular	12 fluid ounces	145	Light beer, or a Wine spritzer
Pina Colada	4.5 fluid ounces	260	Non alcoholic Pina Colada
Non Alcoholic Pina Colada	4.5 fluid ounces	135	Good choice!
1 shot of 80 proof distilled alcohol	1.5 fluid ounces	100	Half shot with water, seltzer, tonic, or diet soda
white wine	3.5 fluid ounces	70	White wine spritzer
red wine	3.5 fluid ounces	75	Red wine spritzer
Champagne	3.5 fluid ounces	100	White wine spritzer
Egg Nog	1 cup	260	Light Egg Nog
Light Egg Nog	1 cup	190	If you must drink Egg Nog, this is your best choice!
Bloody Mary Mix	1 cup	41	Good Choice!
Cranberry Juice	1 cup	145	Cranberry Spritzer
Hot chocolate	1 packet	112	Good Choice!
Orange juice	1 cup	125	Good Choice!
Martini	3.5 fluid ounces	160	Wine spritzer
Apple cider	6 fluid ounces	70	Good Choice!
Wine spritzer	3.5 fluid ounces	60	Good Choice!

And remember, load up on sparkling water! This will keep you feeling full and you’ll be forced to make a lot of trips to the bathroom, which will force you to get away from the table and all the food. Drinking loads of water is the best kept secret for getting through the holidays successfully! This will also help you to forego the calories included in alcoholic beverages.