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December 2016 Newsletter

Half A Dozen Reasons Why You Can’t Beat Eggs

  1. New Dietary Guideline

The 2015 dietary guidelines remove the daily limit on dietary cholesterol and include eggs in all three recommended healthy eating patterns. Crack open an egg! If can help you build a healthful diet.

  1. Protein

Did you know eggs have 6 grams of high quality protein? They do! Kicking off the morning with protein helps sustain mental and physical energy throughout the day. So if you’re the kind of person who wants to have productive days, just remember – eat your eggs!

  1. What Is Choline?

Just because you may not have heard of choline, doesn’t make it any less important. Eggs are rich in stuff, which promotes normal cell activity, liver function, and the transportation of nutrients throughout the body. It’s like a commuter train for vitamins and minerals


  1. No Carbs No Sugar WHOA Amino Acids

Eggs contain zero carbs and zero sugar, which means you can eat a well rounded breakfast during the week. Plus, they’ve got all nine essential amino acids!


  1. Keep it simple, silly

Unlike most cereals and yogurt, eggs don’t come with a complicated ingredient list. They’re just eggs, which are the least expensive source of high quality protein there is!


  1. Clean. Yum

Lets not forget that on top of tasting good, eggs are free from chemicals and preservatives with no added hormones. Not only that, the are fresh as most eggs leave the form within 24-36 hours of being laid.


9 Ways to Avoid Holiday Weight Gain

It’s that time of year when extra calories lurk around every corner — frosted cookies at the office, eggnog at your neighbor’s, jelly doughnuts for Hanukkah or chocolates in your stocking. All these extras add up, and if you’re like most Americans, you’ll put on a pound or two by New Year’s Day. It is possible to enjoy holiday goodies without putting on a single pound. Of course, it’s not easy to go on portion patrol when the temptations are endless.

1. Never Arrive Hungry

Planning ahead can help you maintain discipline in the face of temptation. Don’t go to a party when you’re starving. Try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate.

2. Divert Your Attention

Many people forget that there’s more to a holiday party than food. Don’t look at the party as just a food event. Enjoy your friends’ company or dancing. Focus on something other than food.

Chatting is a great diversion, whether you’re at a small family dinner or a large party. Take your mind off of food and focus on the conversation.

3. Pace Yourself

Have you ever tried telling yourself you’ll only eat during the first half hour of a party? If you cram in as much as you can in half an hour, you chew faster. Chewing more slowly will fill you up with less food.

To munch at a leisurely pace put your fork down between every bite. This puts you in control.

5. Outsmart the Buffet

When dinner is served buffet-style, use the smallest plate available and don’t stack your food; limit your helpings to a single story. Go for the simplest foods on the buffet. Fresh fruits and vegetables and shrimp cocktail are good choices. Watch out for sauces and dips.

6. Limit Alcohol

Avoid drinking too much alcohol at holiday parties. It’s not just about calories but about control. If you drink a lot you, won’t have as much control over what you eat.

If you feel out of place without a drink, try sipping water or club soda, so you have something to carry like everyone else.

7. Be Choosy About Sweets

When it comes to dessert, be very selective. Limit your indulgences to small portions and only what is very sensual to you.

What about sampling several desserts, if you only take a tiny bite of each one? You have to know yourself. Some people can eat one bite of something and stop. If you know you’re the type who can’t stop at one bite, you’re better off taking a small portion of a single dessert than piling your plate with several treats you plan to “try”.

8. Bring Your Own Treats

Whether you’re going to a friend’s party or an office potluck, consider bringing a low-calorie treat that you know you’ll enjoy. Bringing your own dessert will make the more fattening alternatives less tempting.

And don’t feel your dessert has to be typical holiday fare. “Get away from rigid thinking about what holiday food has to be,” Goldberg says. “People love fruit.”

9. Limit ‘Tastes’ While Cooking

If you do a lot of cooking during the holidays, crack down on all those “tastes.” “People lose their appetites when they’ve been cooking because they’ve been eating the whole time,” Finn tells WebMD. Instead of tasting mindlessly every few minutes, limit yourself to two small bites of each item pre- and post-seasoning. “Just put the spoon in and taste a little bit,” Finn says. “It’s not grounds for a big scoop.”

For tried-and-true recipes, dare yourself not to taste the dish at all until it is served.

10. Walk It Off

Make a new holiday tradition: the family walk. Besides burning some extra calories, this will get everyone away from the food for awhile.


Cook rice as directed on package and set aside.

Whisk together vinegar, oil, parsley, garlic, salt and pepper to form marinade. Place tuna steaks in a suitable container for marinating and pour marinade over tuna. Cover and refrigerate for 2-4 hours. Turn steaks occasionally.

Prepare grill or broiler. Sauté pepper strips and onion in 1 tablespoon of the marinade until tender. Set aside.

Grill steaks for 2 minutes on each side while basting with the marinade. Tuna should flake apart and be slightly gray in color all the way through. Place tuna steaks on cooked rice on serving plates and garnish with onion and pepper strips.


Carbs: 31G, Protein, 25g, Fat 9g, fiber 6g, calories 305

Orange Theory Fitness