Jen Hamel, Edmonton Fitness Trainer

Happy Holidays Edition

Are your Holidays Favorites Naughty or Nice?

1. Egg Nog

450 calories per glass, try a low cal Hot Chocolate instead, save a whopping 18g of fat!

2. Festive Cheese

1 cup of Brie 900 cals & 66g of fat, try a lower calorie cheese like mozzarella or swiss.

3. Spinach dip

made with lots of mayo and sourcream each bite can contain as much as 1g of fat, don't forget to add the calories from the crackers or bread you are dipping. Try dipping into tangy Salsa instead.

4. Stuffed Puff Pastry

Most store bought puffs are high in calories and unhealthy Transfat. Try a refreshing shrimp cocktail instead, 1 cup of shrimp has only 220 cal, 2 g of fat and 46g of protien.

5. Fruit Cake

is my least favorite holiday treat. The only fruit it contains is candied and very high in sugar, it is so calorie laden that only 1 ounce will run you about 100 calories. Instead try a heavenly slice of low fat Angel Food cake topped with Fresh Fruit and low calorie whipped topping.

6. Pecan Pie

Each piece will run you well over 500 calories and 20g of fat, not only will you save 20g of sugar by passing on the pie and taking a trip to the chocolate fondue to dip your fresh fruit but you will cut out over 10g of fat and at least 200 calories.

7.Prime Rib

though it is a delicous cut of meat at over 700 calories and 45g of fat, istead opt for a juicy Beef Tenderloin will shave off over 500 calories and 28g of fat.

8. Christmas Fudge

Is my favorite holiday treat but one of the worst belly busters at over 300 calories and 16g of fat per piece. Instead try Pillsbury sugar cookies recipe says 20, I make 30 so each cookie is only 66 calories.

9. Canned Cranberry Sauce

These are filled with loads of sugar over 100g per cup, try making your own sauce using Splenda tead of sugar to cut back the unnecessary calories. Or use mott's fruitsations unsweetened apple sauce at your Christmas table.

Featured Exercise

Bird Dog

This exercise is great for all fitness levels and all ages, the bird dog helps you strengthen your back and your core muscles at the same time, which helps to improve your posture and reduce low back pain.

Featured Recipe

Christmas Breakfast Casserole

1 pound frozen shredded potatoes

4 oz turkey sausage cooked and drained

1 cup sliced mushrooms

1/2 cup shredded cheese

1 whole egg

2 egg whites

1/8 cup chopped red pepper

2 tbsp finely chopped onion

salt and pepper to taste

Directions

Preheat oven to 350F spray bottom of pan with cooking spray

place potatoes in bottom of pan place in oven for 10 minutes. mix eggs salt & pepper

take out pan from oven sprinkle in sausage, pepper and onion

pour egg mixture over everything

place in oven for 30-35 minutes until potatoes are crisp and egg mixture is set.

Remove from let cool for 5 minutes

Enjoy! Serves 6

per servings 155 cal 6.6g of fat 12g of carbs 11.6g of protien