An official website of the United States government
Here's how you know
A .mil website belongs to an official U.S. Department of Defense organization in the United States.
A lock (lock ) or https:// means you’ve safely connected to the .mil website. Share sensitive information only on official, secure websites.

Commentary Search

November Fitness Tips

  • Published
  • By Michelle Walker
  • 169th Force Support Squadron
With the holidays fast approaching here are a few food swaps that are easy to change, to make your favorite recipes a little healthier for you.

If the recipe calls for, try healthier options.
Eggs / use Egg whites substitute
Seasoning Salt / use Salt-free seasonings, fresh or dried herbs
Oils / use Applesauce
Sour cream or mayo / use Plain low fat yogurt or plain greek yogurt
Flour / use Whole wheat flours
Dry bread crumbs (casseroles) / use Plain oats

If you are going to indulge in the good treats or casseroles of the holidays you want to eat them as early as possible, maybe opting to do the family get together at lunch vs. dinner. Start your meal with a big glass of water and a low sodium soup and/ or salad will keep you from taking in too many unwanted calories.

Go to the gym early and burn some calories. You will be more inclined to make better food choices after a good workout! Make sure you get in your "gym time" over the holidays and make them as important as the rest of your to-do list! This is a good habit to make with your time off over the holidays!

Stress seems to be an issue over the holidays, so here are a few things to try to alleviate that! Make sure you are getting your 6-8 hrs of sleep each night. Stay well hydrated with the water that our bodies requires. Take that 10 min. walk outside to get your Vitamin D. Those 10 min. in the sunlight will make even the dulliest of days instantly brighter. Definitely a good mood booster here! Start your day with a walk or run. It doesn't have to be more than 15 min. to start your day off right!

Let me know if you have any questions!!!

(Provided by Michelle Walker, 169th FSS)