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Leeor Pilo
9:29 PM

Controlling Your Portions on Thanksgiving




By Danielle Bolger

The Thanksgiving meal can be a daunting one for both kitchen neophytes and waistline-watchers. We can’t help you in your quest to cook a bird to perfection, but we can help when it comes to enjoying your feast—without sacrificing flavors or favorites, or bursting your Pilates pants. Take our Thanksgiving portion-control tips with you to dinner and the only thing stuffed at the table will be your turkey.


BIRD’S THE WORD

Thanksgiving wouldn’t be complete without turkey, and thankfully, the centerpiece of dinner is packed with protein and high in nutrients like B vitamins, selenium, phosphorus, potassium, iron and zinc. Go for the white meat, and enjoy about 3.5 oz (about the size of a deck of cards), which packs about 30 grams of protein, about 160 calories and 4 grams of fat if you choose skinless breast meat. But go easy on the gravy, which can add anywhere from 50-100 calories per quarter cup to your bird.


GO FOR THE GREEN

Load up on all the veggies you want, but watch out for hidden-calorie green dishes. Opt for salads and steamed options flavored with lemon juice or a drizzle of olive oil, and serve yourself just a ¼ cup of one of the creamy varieties, i.e. green bean casserole, creamed spinach, or casserole dishes.


STARCH

Starch comprises more than half of the traditional meal components in a Thanksgiving feast. Try to limit yourself to half a cup of one bread-based or pasta item (i.e. stuffing, macaroni and cheese or a dinner roll) and half a cup of one starchy vegetable (potatoes, squash or corn). Scoop up sweet potatoes over regular, butter-and-cream-laden mashed for a super dose of nutrients and vitamins, but skip the sugar-laden marshmallow topping. If you like your potatoes sweet, drizzle some honey or agave nectar. Can’t give up mashed potatoes? Swap the heavy cream for Greek yogurt for a tangy twist.


RESPECT THE “FULL” EFFECT

The body takes about 20 minutes from the time you start eating to feel. And unfortunately, most of us eat way too fast and too much to even realize we are full. Eat slowly. Enjoy the conversation. Allow time to trigger the signal from your brain that you’re full, and, as a result you will consume less. Don’t fill up on appetizers before the main course, and after your first round, let your body digest. And remember, the second best thing to Thanksgiving dinner is Thanksgiving leftovers. Eat slowly and you will have plenty.


PIECE OF PIE

Pass up dessert on Thanksgiving? No way. When it comes to pie, choose pumpkin (around 300 calories per 1/8 slice) over pecan for its high fiber content and healthy fats. Although nuts in pecan pie are a great source of healthy fats and protein, a slice can hide more than 500 calories. Bake your own “healthier” pies by subbing rolled oats for half the nuts in a pecan pie, skipping the canned pie fillings by simmering your own fruits, swapping the lattice crust for a crunchy oat crumble on your apple pie, or skipping white flour for whole wheat. And also, pumpkin is technically a vegetable, right?


DON'T PUNISH YOURSELF

Let’s be real – no one is going to go on a diet or attempt to lose weight come Turkey Day. Instead of focusing on losing, focus on maintaining. One day of feasting will not undo all those hours spent in Pilates classes. Men should aim to have about 700 calories in their Thanksgiving meal, while women should aim for 500. The key is to pay attention to your body. Don’t restrict yourself to the point of torture, and don’t forget that food should be enjoyed. Pace yourself, and remember that the best part of Thanksgiving is the conversation and company.


HAPPY THANKSGIVING FROM POTOMAC PILATES!


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reina@potomacpilates.net
2:04 PM

Give Thanks & Give Back

This holiday season Potomac Pilates is in the spirit of giving back. We would like to give back to our community and our clients.


Give Food, Get Fit
Potomac Pilates announces its first canned food drive to collect Thanksgiving meal items for Martha’s Table, a local organization that provides healthy food, affordable clothing and quality education to DC residents in need. Clients of the DC reformer Pilates studios can donate canned good items to all three studio locations at Potomac, The Shops at Wisconsin Place and The Palisades Monday, November 17- Saturday, November 22.

Every year, Martha’s Table receives thousands of quality food donations from supporters, and this year, Potomac Pilates’ DC, Maryland and Virginia clients can help by donating holiday food staples, including canned cream of mushroom soup, canned pumpkin puree and pie filling, evaporated milk, canned cranberry sauce, canned gravy, and canned vegetables.

Each can donated will earn clients one entry into Potomac Pilates’ studio-wide raffle, with prizes including one free month of unlimited Pilates classes (a $320 value, and just in time to offset those holiday meals by boosting your workout regimen!). Other prizes for the raffle include donations from Heartwing Photography, Tabandeh, Vylet CollectionsSalon Jean and Molly’s Bakeovers. The raffle will run through the duration of the collection period, and there is no limit to how many items clients can donate.


Holiday Spotlight on Client Owned Business
For the month of December, Potomac Pilates will highlight one client-owned business daily via our social media outlets. It is our goal to connect the many talented and successful business owners within our community with each other and other clients. Who knows - you could have been on a reformer next to someone for years whose business services you could benefit from.

To qualify for Potomac Pilates’ first Holiday Spotlight on Client Owned Business, you must be a current client of Potomac Pilates and be involved with the promoted business. Please submit your business to info@potomacpilates.net including:

  • An image.
  • A brief description of your service/product.
  • A website or social media page for us to link to.
  • If you feel it is important for our clients to recognize you, please also include a picture of yourself.

Submittals are due by November 28, 2014.

It isn’t often enough that we stop and say thank you, to you, our clients. You are our inspiration and motivation. Thank you for giving us the continued opportunity to change your bodies and lives. We are grateful everyday.

In the spirit of giving and thanks, sincerely,

Reina


0 Comments
Leeor Pilo
8:11 AM

GIVE FOOD, GET FIT FOR THE HOLIDAYS! Potomac Pilates Hosts Thanksgiving Canned Food Drive Contest for Hungry DC Residents in Need Through Martha’s Table


WASHINGTON, DC (11/9/2014) – Potomac Pilates, the premier Washington, DC-based Pilates studio, catering to reformer fanatics in the Greater DC area, announces its first canned food drive to collect Thanksgiving meal items for Martha’s Table, a local organization that provides healthy food, affordable clothing and quality education to DC residents in need.

Clients of the DC reformer Pilates studios can donate canned good items to all three studio locations at Potomac, The Shops at Wisconsin Place and The Palisades Monday, November 17- Saturday, November 22.

Every year, Martha’s Table receives thousands of quality food donations from supporters, and this year, Potomac Pilates’ DC, Maryland and Virginia clients can help by donating holiday food staples, including canned cream of mushroom soup, canned pumpkin puree and pie filling, evaporated milk, canned cranberry sauce, canned gravy, and canned vegetables.

Each can donated will earn clients one entry into Potomac Pilates’ studio-wide raffle, with prizes including one free month of unlimited Pilates classes (a $320 value, and just in time to offset those holiday meals by boosting your workout regimen!). Other prizes for the raffle include donations from Heartwing Photography, Tabandeh, Salon Jean, Vylet Collections and Molly’s Bakeovers. The raffle will run through the duration of the collection period, and there is no limit to how many items clients can donate.

The number of men, women and families Martha’s Table serves doubles during the cold winter months and holiday season. Potomac Pilates’ canned goods collection will help support various food programs through Martha’s Table, including the community Harvest Dinner.

This year, Martha’s Table will host the community Harvest Dinner on Sunday, November 23, and transform the center into a sit-down restaurant for Martha’s Table families, staff, volunteers, and community neighbors to enjoy a delicious holiday meal. In addition, each family in need will receive a grocery bag filled with holiday meal essentials, and more holiday meals will be distributed as carryout through the McKenna’s Wagon food distribution program after the dinner.

The organization anticipates giving out more than 1,200 holiday grocery bags this year. For more information about food donation and volunteer opportunities at Martha’s Table, please visit www.marthastable.org.

About Potomac Pilates: The mission of Potomac Pilates is to provide an upscale fitness experience combined with an intimate, inspiring, and accessible way of instructing Pilates in DC and surrounding areas. To nurture and tone every client's mind and body one breath, one exercise, one Pilates class at a time. www.PotomacPilates.net.


Written by Danielle Bolger