Physical Activity with Healthy Holiday Eating Tips

1. DEAL or NO DEAL Physical Activitywith Healthy Holiday Eating Tips Lily Phanthachack Physical Activity Coordinator Central Valley Health & Nutrition Collaborative Meeting—Tulare County November 29, 2007

2. Instructions • 12 different physical activity movements on board • I play role as “Banker” and offers a deal to group regarding # of reps or minutes for a each activity • If the group wants to take the deal we do the activity, if the group says no deal, I will reveal a new offer that may be larger or smaller. • Play until board is cleared…Ready?

3. DEAL or NO DEAL Jumping Jacks Do the twist dance Wall Push-ups Backstroke Swimming Jogging Right/Left Javelin Throw Yoga Balance Right/Left Shot-put Throw Side Stretches Squat in place Walking Side Stepping Lily Phanthachack—UC Cooperative Extension Fresno County 559-456-7125

4. 15Jumping Jacks Don't go to a party hungry: we often eat faster and more when we are hungry - therefore eat a wholesome breakfast and lunch on the day to avoid overeating at the party.

5. 5Wall Push-ups Watch your portion!  Go for small portions. This way you can sample all the different foods. Moderation is always the key.

6. Jogging in place for 30 secs. Make a conscious choice to limit high fat items: high fat food items can be found in fried food, cream-based soup, cheese-filled casseroles, and pies.

7. Proud-Warrior Yoga Stance15 secs. Remember: Calories from alcohol tend to be stored in the abdomen. People who are overweight actually gain weight more easily when they consume alcohol.

8. 20Side Stretches Drink plenty of water: alcohol and coffee can dehydrate your body.

9. Walking in place 30 secs. Physical activity: take nice brisk walks with your loved ones and enjoy their company in the holiday season.

10. Do the Twist dance30 secs. Turkey - go skinless: choose your 4-oz turkey portion skinless to slash away some fat and cholesterol.

11. 25Backstroke Swimming Holiday dinners are not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full.

12. 15Right/Left Javelin Throw Did you know… Vitamin A prevents wrinkles and promotes dewy skin and strong nails

13. 5Right/LeftShot-put Throw Don't Try to Diet--This could be the worst time of year to try a diet. It's virtually impossible to start -- and stick to -- an entirely new way of eating while attending holiday functions or visiting relatives.

14. 5Squats in place Don’t forget a nice plate of salad with a low fat dressing and some fresh fruit for dessert.

15. 25Side stepping Use the busy shopping season and burn some extra calories. If you are heading to the mall, park a little further away, or take your time and do a round of window shopping all through the mall before you buy.

16. Contact Information Lily Phanthachack UC Cooperative Extension Fresno County Physical Activity Coordinator—Network for a Healthy California 1720 S. Maple Ave Fresno, Ca 93702 559-456-7125 direct 559-456-7285 main line lphanthachack@ucdavis.edu

17. 100Jumping Jacks NO DEAL

18. 50Wall Push-ups NO DEAL

19. Jogging in place for 2 minutes. NO DEAL

20. Proud-Warrior Yoga Stance1 minute NO DEAL Remember: Calories from alcohol tend to be stored in the abdomen. People who are overweight actually gain weight more easily when they consume alcohol.

21. 100Side Stretches NO DEAL

22. Walking in place 5 minutes NO DEAL

23. Do the Twist dance1 minute Turkey - go skinless: choose your 4-oz turkey portion skinless to slash away some fat and cholesterol. NO DEAL

24. 50Backstroke Swimming NO DEAL

25. 20Right/Left Javelin Throw Did you know… Vitamin A prevents wrinkles and promotes dewy skin and strong nails NO DEAL

26. 35Right/LeftShot-put Throw NO DEAL

27. 45Squats in place NO DEAL

28. 60Side stepping NO DEAL