Heft for the holidays
Eat, drink and … it’s scary to think how many calories we consume during the holiday season.
With all the festive nibbling and gobbling already underway, the yuletide turkey won’t be the only one stuffed come the new year.
From eggnog and chocolate log, to handfuls of nuts and chips, along with fried finger foods and decadent dips, there’s a ho-ho-whole lot of fat and calories going on.
“This is the time of year when all of our attempts at healthy eating go straight out the window,” says Sonia Jhad, a personal trainer and nutrition specialist at getfitwithsonia.com.
We’ve waited all year long for our favourite festive dishes to make a comeback on our plate.
“Oh, how we love the turkey, the stuffing, the casserole, the mashed potatoes, the gravy, and the delicious pecan pie!” says Jhad.
But did you know that this one festive meal with all the trimmings can run us anywhere between 2,000 to 4,000 calories!
Killer calories are everywhere — you can run but you can’t hide, and before you know it you can’t hide those extra pounds: “And then Jan. 1 comes around, we make a desperate attempt to dig ourselves out of the hole.”
Stay out of the black hole of fat now, says Jhad.
Here’s are some festive favourites and what it’ll take to burn them off: 1 slice apple pie (410 cals):
35 minute run (10 minutes per 1.6 kilometres)
1 slice pumpkin pie (310 cals):
25 minutes indoor cycling (10 min/1.6 km)
1 Hershey’s Kiss (22 cals):
5 minutes of squats (moderate intensity)
1 sugar cookie (113 cals):
12 minutes walking stairs
1 cup of eggnog (223 cals):
18 minutes jumping rope (moderate intensity)
1 candy cane (50 cals):
5 minutes of burpees (50 burpees in total)
2 chocolate Turtles (80 cals):
10 minutes pushups (vigorous)
Red wine, 6-oz (170 g) glass (150 cals): 35 minutes brisk walking
5 shortbread cookies (500 cals):
60 minutes of cross country skiing (vigorous)
1 slice of fruitcake (324 cals):
45 minutes of swimming laps
1 large gingerbread man cookie (340 cals): 40 minutes of marching in place (knees to waist)
Peanut brittle (410 cals/100g):
75 minutes yoga
Handful of almonds, about 15 (75 cals): 10 minutes of dancing
Obviously, a lot of time and effort is required to work off our indulgences, so be mindful of the calories you’re taking in and try to reach a balance over the course of a week, suggests Jhad.
You need to eat an extra 3,500 calories over seven days to gain a pound of fat. “So, if you find yourself indulging a little too much on a Tuesday evening, then rein it on Wednesday and Thursday to break even before the weekend hits.”
Overindulged? Don’t beat yourself up: “The holidays are a time to enjoy and be merry, so if you find yourself falling off track, simply take a deep breath, regroup and refocus.”