Synergy Personal Fitness Training - 130 High Street Waltham, MA 02453
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Synergy Holiday Swap Outs

Welcome to week 5 of Synergy’s Maintain Don’t Gain Holiday Challenge. This week as the holidays are in full swing, we’re focusing again on strength training.


For many, the season of giving is also the season of getting over indulgent with food and drinks. And while we’re all for allowing yourself to enjoy the holidays and the festivities that go with them, we know it can be a slippery slope. So, consider these easy swap outs to keep yourself from veering completely off track from your health and fitness goals.
Instead of… Spiked Eggnog
This classic holiday party beverage packs upwards of 500 calories and an incredible 60 grams of sugar!
Have… Wine
Most red wines clock in at about 110 calories per serving. And, if you opt for a dry white such as sauvignon blanc, you’ll come in at under 100 calories. That’s a swap-out of almost 5 to 1!
Instead of… Creamy Dips and Chips
Who doesn’t love a creamy spinach and artichoke dip with tortilla chips? This easy to make and serve appetizer is a mainstay at holiday gatherings. But one ½ cup serving is 300 calories. Add in the chips or eat it on a cracker and you’re looking at 500-600 calories way before you get to the main course. (And really, who stops at just ½ cup?)
Have… Olives
Sticking to the olive dish will not only save you calories on the appetizer, but it can help you eat fewer calories for the meal overall. Their healthy monounsaturated fats make olives a great snack choice anytime.
Instead of… Prime Rib
Just 4 ounces of this holiday favorite has 400 calories and about 25 grams of fat – including more than half of the suggested daily intake of saturated fat.
Have… Skinless Turkey or Ham
Choosing turkey or ham will cut your calorie count down to about 150 for the same 4 ounce serving. If you opt for ham, be sure to drink extra water to counteract the sodium.
Instead of… Green Bean Casserole
Although the foundation for this side dish is healthy, it’s often topped with fried onion and mixed with cream which can bring you to about 300 calories per serving.
Have… Roasted Squash
You don’t need to add much of anything to make this winter vegetable taste great. Just a sprinkle of nutmeg, salt and pepper and a drizzle of olive oil makes for a low calorie, delicious and antioxidant rich side dish.
Instead of… Pecan Pie
One slice of this decadent dessert contains about 550 calories and 35 grams of sugar. Let’s not talk about what happens when you top it with icecream as many people do.
Have… Chocolate Chip Cookies
Did you ever think cookies would be on the health(ier) alternative side of any list? If you can keep your serving to one or two homemade cookies you’ll save about 400 calories and 25 grams of sugar.

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