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'We are what we repeatedly do,
excellence then is not an act,
but a habit.'
- Aristotle

Surviving the Holiday Dinner

A holiday such as Thanksgiving should be something to look forward to, but if you're already overscheduled , it can be just another thing to do in an already hectic life. For the past 8 years I have kept a gratitude journal. It reminds me that despite how busy or how stressful life gets, it is full of blessings every single day. Take some time this holiday and reflect on all the things you're grateful for - you may find that your list is a lot longer than you thought. As the song says (not sure which one) ' Give thanks with a grateful heart. '

Enjoy the newsletter and have a blessed week!

Cathy Morenzie

Feature Article

Surviving the Holiday Dinner!

To those of you celebrating Rosh Hashanah, I wish you a Happy New Year! Many of us will celebrate Thanksgiving next Monday - Happy Thanksgiving to all of you!

I love Thanksgiving! I enjoy spending time with my family, relaxing on the first long weekend of the fall and, of course, enjoying the food. If your family is anything like ours, the table is loaded with enough food to feed an army. We all come equipped with our Tupperware bowls to take home the leftovers. And when itís my turn to host Thanksgiving dinner, Iím grateful that most of the dessert goes home with the rest of the family! Then I donít feel as though I have to finish it myself. With a bit of planning and preparation you can also enjoy this season without feeling as though youíve blown all your hard work in one weekend. See if you can put some of these tips into practice:

  1. Relax after your holiday meal but plan to be active rather than sitting on the couch -- go for a walk with the family.
  2. Be prepared --spending all day in the kitchen may leave you a little stressed and you may find comfort in food. #Try planning some meals in advance and freezing them.
  3. If youíve been invited out, bring a dish that you know is low calorie and healthy (substitute mashed cauliflower for mashed potatoes- thanks Patty) its delicious and nutritious!
  4. Drink lots of water- especially before the meal.
  5. Plan to go extra light on breakfast and lunch, but be sure not to skip meals.
  6. Once youíre finished eating, get up from the table and socialize in another part of the house -- donít linger at the table.
  7. Share the joy -- allow your guests and family to take home the leftovers, especially the desserts.
  8. Load up on your vegetables and go light on the starches and fried foods.
  9. Schedule extra exercise. Walk and enjoy the fall foliage (this year it might be enjoying the summer heat!)
  10. Visualize your success! Prepare your mind in advance for how you are going to handle particular social situations.

With a bit of planning you can feel great about holiday eating !

Nutrition Tip of the Week

Keep it Simple

Instead of counting calories and grams of fat; keep it simple:

  • get into the habit of cooking with healthier oils
  • minimize your calories from beverages and avoid ones with added sugar
  • avoid eating after 8:00 pm
  • set a quota on fast food eating ( maybe 1x per week)
  • consume only multi-grain breads and cereals

Exercise of the Week

Exercise Description:

Oblique Crunch

Muscles Worked



  1. Start by placing your left foot over your right knee and place your hands behind your head.
  2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee.
  3. Return to the starting position and repeat according to the required repetitions.
  4. Repeat with the other side.

About Cathy Morenzie

Cathy Morenzie is a certified personal fitness trainer, fitness instructor, and Pilates instructor. She specializes in providing creative fitness solutions for people on the go. She has trained thousands of clients and trainers over the last 15 years. For more FREE tips like these, contact us or call 416-410-8517 to schedule your complimentary session. Can't fit personal training sessions into your schedule, no problem - try our online personal training and receive the benefits of one-on-one personal training at a fraction of the cost.

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