Why Wait til January?

 

Hello everyone!!!

 

As you head out to just about anywhere this time of year, you’re sure to see and hear the unmistakable signs of the approaching Holiday Season – the food, the traditions, the food, the decorations, the parties, the food, the gifts, family, friends, the food. Did I mention the food? Right alongside commercials for crescent rolls and the perfect “gift for him under $50”, are ads specifically designed to make you think ahead to January and loosing the average 7 pounds that the typical American puts on during the holiday season.

 

January doesn’t have to be the start of diet season! Incorporate some of the following tips into your daily life NOW so that by the time the ball drops at midnight New Years Eve and everyone is talking about their future health goals, you’ll be well on your way to making 2013 your healthiest year yet!

 

  1. Portion Control. Prepackaged weight loss programs often feature food plans that incorporate a wide variety of food – from pizza to cheeseburgers, even desert- that can be eaten while still losing weight!  The same is true of any balanced weight management system. Moderation is key! You can incorporate just about any type of food into a healthy lifestyle, albeit with much smaller portions and healthier substitutions.
  2. Convenience. Commercial programs offer prepackaged meals to make it easy to stick to the plan even on busy evenings filled with obligations. Prepare meals and snacks in advance. Just a few minutes each day preparing for the next day can make all the difference in staying on track. 
  3. Eat Frequently. We know it may sound contradictory, but it’s true! Eating a balanced meal or snack every few hours keeps your metabolism humming and prevents the kind of ravenous hunger that leads to a cookie binge! Eat about 300 calories containing protein, carbohydrates, and fat every 3 to 4 hours to keep hunger at bay and avoid feeling deprived!
  4. Attend Zumba class with Melinda Tuesday’s at 5:30 and Saturday’s at 10:30!!! (Most important) ;)
  5. With your Westmoreland Athletic Club membership – you have access to our sister club in Norwin Hills Shopping Center – Galaxy Fitness!   www.galaxyfitclub.com   Show your WAC club membershp card and you can be registered FREE there too!   One Membership fee = two clubs!

 

Why wait until the New Year to put your health plans for 2013 into effect? Let me, Zumba, and the rest of the staff at Westmoreland Athletic Club inspire you through the holiday season to design a plan that will help you feel great through 2013 and beyond — without the added pounds!

 

“When you dance, your purpose is not to get to a certain place on the floor. It’s to enjoy each step along the way.”

Wayne Dyer

Enjoy your journey!

 

PS: Don’t forget about the Black Friday gift card special! You can buy the gift of health for a friend! A $50 gift card will be available for $10! (can only be applied to new, or renewed memberships. 1 card per membership)

 

We also have Zumba passes available – buy 5 classes for $25! What a great gift idea!?!

 

Melinda White

Westmoreland Athletic Club 

General Manager / Zumba Instructor®

My Personal Fitness Journey

I’ve been writing this blog for about two years and as my time at WAC is coming to an end, (I’m moving on to a new job) I decided to write a post about my fitness journey since I’ve worked here.

When I started working at WAC I was fresh out of college and was still in that college mode. So naturally I ate terribly, didn’t workout a lot and was carrying a lot of extra weight that I put on in those four years.

I thought when I got the job at a gym it would be sooo easy to get into shape and drop those pounds I added. Well I was wrong, very wrong. I actually gained weight the first couple of months because I had no idea what I was doing, I wasn’t doing enough and I still kinda went out and drank like a college kid. I knew that I had to make a change some how though because I wasn’t happy with myself.

I ‘tried out’ all of the personal trainers in the beginning to understand their styles and to help members choose the trainer for them. Here I was telling members and readers of this blog how to be fit and eat healthy and I wasn’t living that lifestyle at all. So I started working out with our trainer Lou in the winter of 2011 and haven’t looked back since.

But this is me before I started my journey, my last semester of college in Sping of 2010. Also this is soo hard for me to post! Eek!

Last semester of college at a fraturnity banquet I attended. Yes that is an adult beverage in my hand, one of the reasons I gained so much weight.

Phew okay now on to what I did to change my life!

Let’s just say that in the beginning it wasn’t easy. I thought I was relativily fit, I played tennis (in high school) and I went to the gym during college (mostly the first two years and then I was too ‘busy’ my last two years to make it regular.) Well I was very wrong, my first workout with Lou I got sick, then got yelled at for not eating properly before my session. I thought that a criossont and an iced coffee was an okay pre-workout meal. I was very very wrong. I got the riot act on what to eat and what not to eat. (I still get repremanded about this because sometimes I still love those bad foods! Here’s a little recap on what you should eat before!) After that first workout I realized that I can’t keep eating what I usually eat and doing what I normally do if I wanted to change.

Slowly as time went on things that were super hard the beginning got a little easier, so the weights went up and the time or speed at which I did things was longer and I started to notice small changes. I wasn’t breathing as heavy when I ran up the steps and I could do pushups with out being on my knees. I realized that maybe I could do this and reach my goals. It did take a while but the number on the scale started to drop as well!

Fall came and I had dropped a good amount of weight and I was feeling great! Then the ‘you should run the half marathon in May’ discussion came up. I always told myself I didn’t want to do it, mostly because I was scared that I couldn’t. I ran the Turkey Trot though and after that I was like ‘I can run forever I’m doing the half!!’ Well that is much easier said then done and even after I committed to the half I still thought I could do more. I talked it over with Lou and we went back and forth on what I should do and I then decided that if I’m training for 5 months then I’m not running the half I’m running the full Pittsburgh Marathon.

Fast forward to May of 2012 where I did finish that marathon and I was so happy that I did it and can’t wait to run it again this coming year. Was the training hard and were there times that I thought I couldn’t do it? Absolulty. I had to run 16 miles one day and I was by myself, but it was a beautiful day and I thought its so perfect out my run will be fantastic! That run was the worst run in my life. I was alone, running on a trail, bored and I didn’t want to do it. I texted the trainer who told me to do it anyway and to keep going, ‘it’s only 16 miles’ he said. I cried, I walked, I texted the trainer again, I told myself that I wasn’t running the full 16 that day. In the end I did push through and I did run the 16 because running that with all of the issues I was having would make me a better runner mentally. Because they do say that running a long distance or even losing weight is mostly mental.

Oh hi there it’s just Jess, finishing her first freaking full marathon!!

Sometimes it’s hard to see how far you have come and a couple months ago Lou had me put on a weighted vest for my workout. It happened to weight 40lbs which I just found out was the amount that I had lost thus far. If you ever want to realize how much you have accomplished carry around what you have lost. It was hard to believe that I had weighed as much as I had and didn’t realize how much of a mess I was. It was a real eye opening experience to do that.

I was dying at this point!

After running the marathon and losng 40lbs I still had more that I wanted to accomplish. Losing more weight, toning more, doing better on my next marathon and I will. Because of the support of my friends, family, my trainer Lou and the people at WAC/Galaxy I know that I’ll be able to meet my goals and most likely move past them.

So if you’re someone who has fitness or health goals and you’re scared you’ll never meet them. Don’t worry, you will. It just takes some time, some determination and the support of those you love to reach them.

There’s me now! 40lbs lighter!

I’ve had a great time writing for you all and sharing with you ways to improve to make your life healthier and more fit! I’m not sure who will be writing after me but I hope you enjoy what they write about as well and continue reading to find out information that will help you!

If you ever have questions for me or want to get in touch don’t hesitate! Friend me on Facebook, or visit my personal website!

10 Reasons Why to Attend Our Spinn-a-Thon

10 Reasons Why You Should Attend Our Spinn-a-Thon

10. Crazy Calorie Burn
I wasn’t too fond of spinning when I started because it was hard on my lazy legs. However, as I began to get accustomed to the work out and saw the pounds begin to melt away faster than they had when I worked out on any other cardio equipment I was hooked.
A good thirty minute workout on a Spinning Cycle can burn as much as 500 calories. Even at challenging levels other cardio equipment couldn’t burn that many calories in such a short time. For our Spinn-a-Thon each session will last between 45-1hour. Longer workouts burn from 800 to 1,000 calories.
9. Meet New Friends
Regardless of your fitness level riding Spinning bikes keeps everyone together. This goes beyond sitting in the same spinning class, but each individual works equally as hard at their own level. It is amazing how you can feed off of the energy of other riders when you begin to fatigue and start thinking you might want to quit.

Riding together also gives you the opportunity to encourage others. You can inspire those who have not yet reached your level of fitness, while those stronger than you inspire you. Working together, everyone who spins can reach their goals.
8. Mental Training
Spinning also builds mental strength. When you spin, there are good days and bad. The important thing is that you carry through with your regular Spinning routine. Push through difficult times. Push up hill climbs and push through endurance training.
Self discipline of the mind gained in spinning can be applied to all areas of life. I have found it most beneficial in areas of self-control and confidence. Spinning helps develop a positive, “can do” attitude.
7. Prizes
There will be great prizes given out during each hour!
6. Hour of Zumba!!
We decided that why limit it to just indoor cycling and what’s more fun than dancing! So we added an hour of Zumba with Melinda at 6pm!! It is $5 in advance to sign up or $10 at the door!
5. The atmosphere in class
It’s a group exercise class so you know it will be full of energetic individuals. You’ll find the others around you will push you along and you won’t even realise it! With the combination of pumped up people and a catchy playlist in the background, you will burn off more calories than you even knew you had! If you need that extra bit of motivation, invite a friend along so you can encourage each other and joke along the way.
4. Low Impact Workout
Spinning is a great exercise because it is very low impact. Unlike running on a treadmill or participating in sports like basketball, football or soccer, spinning places no great impact on the joints in your body. By riding on a bicycle, you’ll get all the resistance that is necessary in order to work out your muscles and your cardiovascular system, but you won’t face the potential dangers of participating in one of these other high impact activities.
3. You don’t need any skills and you can be at any level
Unlike some other group exercise classes, where a certain base fitness or experience level is necessary in order to actively participate, in spinning classes people of all fitness levels and athletic abilities are welcome. Because you will be working at your own individual level and not at the same exact pace of the other people in your class, you’ll find that you can push yourself to your own limits without having to conform to other people’s goals.
You will not need to have any predeveloped skills or coordination in order to successfully participate in a spinning class. Similarly, you don’t need to be exceptionally coordinated or balanced in order to get the most out of your exercise program in spinning.
2. What else are you going to do on a Friday night and Saturday morning?
Our Spinn-a-Thon event is this Friday and Saturday September 21 & 22!

Friday Times

  • 5pm with Sue
  • 6pm with Lou
  • 7pm with Jill
  • 8pm with Jill
  • 9pm with Sue

Saturday Times

  • 7am with Sue
  • 8am with Jess
  • 9am with Sue
  • 10am with Pete
  • 11am with Jill
All of our instructors and great and will give you a hard workout!
1. Team Survivor is a great organization to donate to!
The local affiliate, Team Survivor Laurel Highlands, was started by the Mighty Tri Girls in 2008. Laurel Highlands offers fitness opportunities, at no cost, to women with a past or present diagnosis of cancer. They welcome women of all ages and fitness levels.

What Team Survivors Have To Say:

“Team Survivor has given me the ability to come together with other cancer survivors in fellowship & sweat.. I love the feeling of networking together as a team… encouraging each other at different levels . It is a great feeling to have accountablity in a positive way, so that I can reach my goals.. and I believe I can with Team Survivor!!!
Ovie Marshall, Team Survivor Member

“Participating in the Team Survivor triathlon program gave me an incredible sense of accomplishment, and I found myself surrounded by the most positive group of people I’ve ever met.”
Sandy Andre, Team Survivor Member

“Finding the Mighty Tri-Girls and being able to participate in my first triathlon is something I will cherish forever! Participating in the Team Survivor/Mighty Tri-Girl program gives you a guiding hand, helping you face things inside you that you didn’t realize were there. It gives you strength to smile and just do it! Love ya Sue! Thank you for giving us Cancer babes a home to be strong!”
Olga George, Team Survivor Member 

Team Survivor Info from Training with Sue

Superbowl Eats

Looking for something to make today for the Superbowl? Here’s a collection of some great recipes I’ve previously posted!

Whole Wheat Roasted Red Pepper + Fontina Pizza with Balsamic Glaze

Portobello Burgers with Guoda and Roasted Garlic

Crispy Margarita Chicken Tacos with Strawberry Avocado Salsa

Buffalo Chicken Nachos

Ten Recipes for the Big Game

At my house today we are making pizza, which is one of my favorite things to make, and we are also having chicken wings and a big tray of fruits and veggies!

If you splurge tonight in your eating, don’t worry! We’ll see you in the morning for class to burn off those extra calories!!

Ten Tasty Recipes for the Big Game!

Yesterday I gave everyone some ideas on how to have a great Super Bowl party! Today I’m sharing with you some links to great recipes I found that would be perfect to make for Sunday!

Appetizers

Swedish Meatballs

My mom always makes these for holiday parties and they are a great. Quick and easy these are perfect for the big game!

Buffalo Chicken Wontons

I found these on a blog I visit often, Eat, Live, Run. It’s a great blog and she always has some delicious recipes to try too!

Crunchy Chicken Fingers : From How Sweet It Is website

Everyone loves chicken fingers especially kids but they are not the healthiest thing to eat! These ones are baked, not fried which cuts down a lot of the fat and calories!

Cookie Dough Dip : From How Sweet It Is website

You are probably wondering what this is. Well it is a delicious dip that I could eat out of the bowl with a spoon. I mean it’s not healthy to do that but it’s the Super Bowl and I just will eat vegetables for a few days after!

Buffalo Chicken Dip

I know another recipe with buffalo sauce.. I’m sorry! It’s football season, which means buffalo wings/sauce! This recipe I got from a friend and I’m sure a lot of you have either made this or have had it before.

  • 1 cup Ranch Salad Dressing
  • 1/2 cup Bleu Cheese Dressing
  • 2 large cans of diced chicken (precooked chicken works as well and is better for you anyways!)
  • 1/2 cup Red Hot (this is to taste.. add more or less!)
  • 2 packages of cream cheese

Blend the cream cheese, ranch, bleu cheese and red hot together until smooth. Mix in the chicken and bake in the oven at 375 for 15 minutes. Serve with tortilla chips, bread, crackers and veggies!

To tell the truth I don’t really use the measurements given.. I do use 2 packages of cream cheese and 2 cans of chicken but the dressings and hot sauce I just guess at…. oops! It still tastes soo good! You can also add a little bit of cheese to the top and let it melt!

Main Dishes

Sliders

We often make these for when the Steelers play because they are easy to make and the perfect bite size!

Chili : From How Sweet It Is website

To tell the truth I never thought of chili as a game time food. Maybe because it requires a spoon and I think finger food is easier/better for a game, or because when I watch football I tend to pace and I’ll probably spill a bowl of chili! But here’s a yummy recipe anyways for those of you who are capable of spillable food!

Pulled Pork Sandwiches

I loved pulled pork sandwiches, actually anything bbq! My family likes to make these for our annual Christmas Eve party and they always go fast!

Perogi Pizza

A Pittsburgh party is never complete with out perogis! Definitely one of my favorite foods but here’s a different take on this traditional Pittsburgh food!

Buffalo Wings

Ah yes, a main staple for Super Bowl parties, buffalo wings. Lately, I’ve had an obsession with buffalo wings and I’m excited to try this recipe for Sunday!

Woo! So there’s 10 great recipes for the big game on Sunday! Is there anything that you normally make and want to share?

Go Steelers!!

Also here is a fun website I found through TwitterTwerrible Towel. If you tweet #steelersnation or #steeler nation it twirls the Terrible Towel!! How awesome is that! So try it out!

 

Planning the Perfect Super Bowl Party

Many of you probably have plans already for Sunday but if you don’t or you need some help in planning the perfect Steeler Super Bowl Party, here are some tips!
Super Bowl Sunday means more parties than any other day of the year, surpassing even New Year’s Eve according to some reports. The Super Bowl also coincides with the end of many people’s New Year’s resolutions – many game viewers consume as many calories on Super Bowl Sunday as they do on Thanksgiving. Nervous snacking certainly doesn’t help! Plan the perfect Steelers Super Bowl party with these suggestions for Pittsburgh-themed food, songs, decor and fun.
1. Decorations
Steelers merchandise is available everywhere, from Roethlisberger jerseys to Bettis beanbag chairs. Decorate your home and your guests for the big day from this collection of fun Steelers items, or head to Mike Feinberg Co. in the Strip or any of the five Pittsburgh area Fun Party Stores for a large collection of Steelers merchandise and party supplies.
2. Steeler Songs
There are quite a few popular homegrown Steelers anthems to choose from, including Roger Wood’s tail-gate classic “Here We Go,” plus Wiz Khalifa’s “Black and Yellow” anthem, “Holler Back” by The Lost Trailers (Steelers version, of course!), and the song that pumps up the Steel Curtain defense at every game – “Renegade” by Styx.
3. Beer
Cold, of course, and a lot of it. For a Steelers party, Iron City is the standard for traditionalists. Or Rolling Rock or Yuengling if you prefer. Gourmet parties call for “growler” drafts of dark and golden beers from one of our local craft breweries, such as East End Brewing, or my favorite North Country Brewery in Slippery Rock . For guests who don’t like beer, plan to have plenty of pop and wine coolers on hand, or try some of these greatSuper Bowl cocktails. Please remember – don’t drink and drive!!
4. Location
Cowboys Stadium in Dallas is obviously the ultimate place to see the Steelers play in Super Bowl XLV, but Pittsburgh is a great second choice. Pittsburgh Sports Bars will be packed with black and gold fans, and they’re all planning something special for Super Bowl Sunday. For those of you who can’t get to the ‘Burgh, these Steelers friendly bars are great places to cheer with your fellow yinzers. Or, just start knocking on doors in Pittsburgh – it won’t take long to find a Steelers Super Bowl party!
5. A Terrible Towel
It’s just a bright yellow towel with the words “Terrible Towel” emblazoned in black, but every self-respecting Steelers fan has one. Be sure to have a few extra on hand for any fans who neglect to bring their own.
6. Pittsburgh Food
The perfect Steelers football party means food, and a lot of it. You are going need plenty of appetizers, such as nachos and wings – things that are easy for fans to nibble on while their eyes are glued to the TV. Half-time means buffet time, but stick with a simple menu. Don’t forget the cold beer or cocktails! Second-half means even more snacks and appetizers, plus plenty of yummy desserts. And to make it extra special, try some of the following suggestions for Pittsburgh-themed food.What first comes to mind when planning a Steelers party? For most die-hard Pittsburghers its kielbasa and kraut, pierogies with butter and onions, and Isaly’s chipped ham barbeque. They’re easy to prepare and serve, with little to clean up, and they keep the meat and potato lovers happy. Haluski, a dish of homemade dumpling noodles and sweet cabbage, and Buffalo Chicken Wings are also really popular.

Pittsburgh icon H.J. Heinz has created a number of great football party recipes, including Chicken Kick-Off Kabobs, Gridiron Potato Dip, MVP Cheeseburger Macaroni and Sack ‘Em Salsa & Chips. Don’t forget the Heinz ketchup and mustard, of course!

When it comes to the potato chips, a football party must, Pittsburgh-area chip maker Snyder of Berlin offers plenty to choose from. Troyer Farms, based in Westmoreland County, is another great choice. Consider having some baked potato chips, pretzels or popcorn on hand to add a bit of ‘health’ to your super celebration.

Dips and salsas are an excellent way to add the Steelers colors to your football party. Mango Black Bean Salsa with black beans and gold mangoes is yummy served with tortilla chips. Or can serve black bean or other dark-colored tortilla chip with a gold-colored dip, such as Buffalo Chicken Dip or Chili Cheese Dip. For a healthy treat, try a Fat Free Black Bean Dip served with yellow and orange peppers for dipping.

If you prefer to go the takeout route, sandwiches from Primantis and wings from Quaker Steak & Lube are an excellent choice. Pick up your pierogies from Pierogies Plus in McKees Rocks, or get them from Pennsylvania Macaroni Company in the Strip. Area grocery stores always do a good job of preparing Steelers-themed appetizer platters.

There are a lot of great and tasty recipes to also choose from and tomorrow I will have a big list with links to some great ideas!

So there you go everything you are going to need to the perfect Steeler Super Bowl Party!!

How Much do You Have to Workout to Burn Off Those Holiday Foods?

’Tis the season to be jolly—and pack on pounds indulging in rich, fattening fare. Here are 12 holiday diet hazards you and your family should avoid!

If you simply can’t resist a calorie-laden holiday favorite, here’s how much exercise–running, jump-roping, skiing, etc.–it’ll cost you.

Fruitcake

What it’ll cost you: Though this sweet treat contains fruit, it can also have plenty of butter, sugar, and corn syrup. One slice we tried clocks in at 410 calories and 13 grams of fat.
How to burn it off: Do 30 minutes of vigorous spinning.
A better choice: Bake a lighter Banana Blueberry Bread loaf with grits, bananas, and blueberries; it has only 145 calories per slice.

Pecan pie

What it’ll cost you: On their own, pecans are high in calories, but combine them with sugar, butter, and corn syrup, and you’ve got a potentially deadly dessert. A single slice will cost you more than 500 calories, 37 grams of fat, and 26 grams of sugar.
How to burn it off: Run for 40 minutes.
A better choice: Classic Apple Pie has less than a quarter of the fat per slice. And you’re getting additional fiber from the apples as a bonus.

Prime rib

What it’ll cost you: One piece of prime rib can house up to 750 calories and 45 grams of fat, without the added sauce or seasoning!
How to burn it off: Play tennis for about an hour and a half.
A better choice: If you’re a steak lover, there are other cuts to choose from that are just as appetizing if cooked properly. Beef tenderloin has one-fourth the calories.

Sugar cookies

What it’ll cost you: This classic cookie is pretty delicious, but the amount of all-purpose flour, butter, and eggs most recipes call for is unnecessary. An average cookie can contain over 200 calories and 14 grams of sugar.
How to burn it off: Do about 30 minutes of Pilates.
A better choice: A recipe for Whole-Wheat Sugar Cookies uses egg whites and less butter to keep saturated fat and cholesterol low. A touch of whole-wheat flour adds filling fiber.

Spinach and Artichoke Dip

What it’ll cost you: Spinach and artichokes alone are nutritious. However, generous amounts of mayonnaise, sour cream, and cream cheese overpower the vitamin-packed veggies. One popular restaurant’s spinach and artichoke dip with tostada chips has 905 calories and 3,100 milligrams of sodium, over 1,000 more milligrams than the USDA recommends!
How to burn it off: Inline skate for 60 minutes.
A better choice: Try a healthier Warm Spinach-Artichoke Dip and watch your portion size. One serving has just 59 calories and 183 milligrams of sodium.

Yule Log

What it’ll cost you: One serving of Betty Crocker’s Bûche de Noël boasts 420 calories and 47 grams of sugar—almost double the amount the American Heart Association recommends eating per day.
How to burn it off: Do power yoga for an hour.
A better choice: Looking for a lighter selection? Save over 100 calories by picking up a piece of Cranberry Upside-Down Cake With Cognac Cream instead.

Candied Yams

What it’ll cost you: Though sweet potatoes are a superfood, common recipes tell you to add up to six cups of sugar before you start baking this side dish, racking up a total of 38 grams per serving. The American Heart Association suggests that added sugar intake be limited to 25 grams per day for women and 37 grams per day for men. The side also tacks on over 400 calories to your plate.
How to burn it off: Dance for 55 minutes.
A better choice: A lighter Sweet Potato Casserole has 7 less grams of sugar per serving, and butter is replaced with half-and-half, lowering the fat content.

Mashed Potatoes

What it’ll cost you: Whole milk, butter, and salt can cram in the calories, cholesterol, and fat. One serving clocks in at 237 calories with 9 grams of fat and 666 milligrams of sodium.
How to burn it off: Lift weights for an hour.
A better choice: Bake something new, like a side dish of Rosemary-Roasted New Potatoes . It has about half the calories and a third of the fat.

Swedish Meatballs

What it’ll cost you: Lurking within each tempting ball can be at least 400 calories of white bread, butter, heavy cream, and sodium-laden beef broth.
How to burn it off: Twirl a Hula-Hoop for 40 minutes.
A better choice: If you can’t resist this diet hazard, a recipe for lighter Swedish Meatballs has almost a fourth of the fat and 50% of the calories and sodium.

Gingerbread Cake

What it’ll cost you: With large quantities of buttermilk, flour, and sugar, gingerbread cake is even worse than gingerbread houses or people. One small piece of cake has 260 calories, 36 grams of carbohydrates, and 12 grams of fat.
How to burn it off: Walk vigorously for 45 minutes.
A better choice: Stick with small Gingerbread Cookies —you can still shape them into people! Use light icing to decorate.

Cheesecake

What it’ll cost you: One slice of Cheesecake Factory’s original cheesecake has 707 calories and 29 grams of fat. That’s about half of the 65 grams the USDA recommends for the average woman eating 2,000 calories a day. And we haven’t even mentioned assorted flavors and toppings!
How to burn it off: Jump rope for an hour.
A better choice: If cheesecake is one of your choice indulgences, select a light version that is garnished with fruit.

Glazed Ham

What it’ll cost you: A 6-ounce slice contains 1,760 milligrams of sodium, 6 grams of sugar, and 300 calories. This might not seem outrageous, but think about how many slices of ham you fork onto your plate. The numbers add up!
How to burn it off: Ski for 45 minutes.
A better choice: If you love to bake ham for your big holiday dinners, lighten up the recipe by making a Glazed Ham With Blackberry Sauce . The glaze is made mostly from mustard and jam, with only one tablespoon of added brown sugar.