8 Lower-Calorie Holiday Cocktails

By Stephanie S. Saunders

Who doesn't like a good cocktail during the holidays? Sure, spending 3 days straight with your extended family might have something to do with it, but beside that, nearly everyone likes to let loose at this time of year. And there are plenty of occasions to do so. From the office holiday party to the lighting of the menorah to the various eve and morning festivities, there's no shortage of celebrations that can involve libations.

Unfortunately, most holiday cocktails tend to give the double gift of too much fat and too many calories. One cup of eggnog has 343 calories and 19 grams of fat! It's a meal in a cup, with a ton of added fat and sugar. Then there are the hot chocolates, mulled ciders, and traditional grogs that chase away the winter chill but help you hang on to the pounds. And don't forget about all the themed mixed drinks that make parties a bit more fun while making your waistline a bit more full. So how do you enjoy the fun of the holiday season without having to hide behind bulky sweaters till July? Here are 8 fun drink ideas that are lower in fat, calories, and sugar than their original versions.

1. Pumpkin Pie Martini. Yeah, I know. It's as good as it sounds. There are several pumpkin liqueurs on the market, which are convenient, but add a ton of calories. By using the actual squash, you get the flavor without the calories—and, believe it or not, a little fiber in your drink.
   • 6 oz. vanilla-flavored vodka
   • 6 oz. canned unsweetened pumpkin
   • 4 oz. fat-free condensed milk
   • 4 oz. unsweetened almond milk (or fat-free milk)
   • 4 Tbsp. pumpkin pie seasoning
   • Ice cubes
   • 6 crushed reduced-fat vanilla wafers
   Place vodka and pumpkin in a bowl, and stir until pumpkin has dissolved. Stir in condensed milk and almond milk. Add seasoning and stir well. Dip rims of glasses in crushed vanilla wafers. Pour liquid over ice into glass and enjoy. Makes 6 servings.

Nutritional Information (per serving):
Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
105	1 g	2 g	6 g	< 1 g	< 1 g

2. Grog. Its rich history dates back 400 years, when it used to be rationed out to sailors at sea. The big babies wouldn't drink their scurvy-preventing dose of lemon juice straight, so the powers that be dressed it up with a little rum. Since the additional ingredients only serve to make it that much tastier, it stands to reason that being "three sheets to the wind" was fairly common.
   • Juice of 2 lemons
   • 1 whole lemon peel
   • 1 whole orange peel
   • 4 Tbsp. sugar
   • 4 whole cloves
   • 4 cinnamon sticks
   • 10 oz. water
   • 4 oz. golden rum
   Place lemon juice, lemon peel, orange peel, sugar, cloves, cinnamon sticks, and water in a medium saucepan. Bring to a simmer and let simmer for 15 minutes, remove from heat, and slowly stir in rum. Pour though a fine strainer into mugs; place one of the cinnamon sticks in each mug as a garnish. Makes 4 servings.

Nutritional Information (per serving):
Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
118	< 1 g	< 1 g	14 g	< 1 g	< 1 g

3. Gingerbread Toddy. In cold weather, a hot drink can warm you up faster than a Snuggie^® and an electric blanket. This hot toddy will make you feel warm while it makes you think you're eating gingerbread cookies. Yummy.
   • 1 oz. brandy
   • 1 oz. gingerbread liqueur
   • Juice from 1 lemon wedge
   • 8 oz. hot water
   • 1 cinnamon stick
   Pour first four ingredients into a preheated mug in the order listed. Garnish with a cinnamon stick as a stirrer. Makes 1 serving.

Nutritional Information (per serving):
Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
155	< 1 g	< 1 g	11 g	< 1 g	< 1 g

4. Holiday Hot Chocolate. You can obviously buy no-sugar-added hot chocolate in packages and do this the easy way. But you're no slacker. You can make homemade hot chocolate instead, which makes your house smell amazing and impresses your friends and family.
   • 4 cups evaporated fat-free milk
   • 1 cup fat-free milk
   • 1/2 cup baking chocolate
   • 2 Tbsp. vanilla extract
   • 1/2 cup sugar (or use 1/3 cup agave)
   • 6 oz. Frangelico^® liqueur
   • 6 miniature candy canes
   Combine evaporated milk, fat-free milk, chocolate, vanilla, and sugar in medium saucepan and heat on stove over low heat. Remove from heat and stir in Frangelico. Pour into mugs and garnish each with a small candy cane. Makes 6 servings.

Nutritional Information (per serving):
Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
340	16 g	2 g	45 g	6 g	3 g

5. Peppermint Martini. This is perhaps the simplest and tastiest low-calorie cocktail out there. Just three ingredients and a bit of candy cane. It's beginning to look a lot like Christmas.
   • 9 oz. vanilla vodka
   • 9 oz. peppermint schnapps
   • 3 oz. fat-free condensed milk
   • Ice
   • 6 miniature candy canes
   Place all liquids in a martini shaker with ice. Shake and pour into glasses. Garnish each with a candy cane. Makes 6 servings.

Nutritional Information (per serving; not counting the candy canes):
Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
232	1 g	< 1 g	13 g	< 1 g	< 1 g

6. Mulled Apple Cider. Nothing makes a house smell more like Christmas than some mulled apple cider—except maybe those overpriced candles constantly being advertised on TV. And this cider tastes better, so take that, Glade^®!
   • 8 cups apple cider
   • 1 cinnamon stick
   • 10 whole cloves
   • 1 navel orange, peeled and sliced crosswise
   • 1 2-inch piece of peeled fresh ginger, cut into 6 slices
   • 4 oz. light brandy
   In a large saucepan, combine cider, cinnamon stick, cloves, orange, and ginger and simmer mixture for 20 minutes. Remove from heat and add brandy to pan. Stir, then strain mixture through a fine strainer into a heatproof pitcher. Serve warm. Makes 6 servings.

Nutritional Information (per serving):
Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
202	< 1 g	< 1 g	37 g	< 1 g	< 1 g

7. Blitzen's Bliss. Given that Blitzen is the final reindeer in the lineup, he probably gets knocked around a fair bit by the sleigh over the course of Santa's travels on Christmas Eve. But once they're done circumnavigating the globe, Blitzen comes home and has a few of these, and it's all good. Not only does he feel better, but since they have just 130 calories apiece, he doesn't feel all bloated for his Christmas dinner the next day.
   • 2 cups pomegranate juice
   • Juice of 2 limes
   • 8 oz. vodka
   • 1 tsp. peppermint extract
   • 12 ice cubes
   • 4 Tbsp. chopped mint leaves
   • 6 miniature candy canes
   Place first four ingredients in shaker with ice. Shake and pour into individual glasses. Sprinkle each with mint and garnish with candy cane. Makes 6 servings.

Nutritional Information (per serving; not counting the candy canes):
Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
130	< 1 g	< 1 g	11 g	< 1 g	< 1 g

8. Sangria for Santa. Santa really appreciates the cookies and milk. But after hundreds of years, he's over it. Want to be on the "nice" list next year? Get a little naughty. Leave some sangria by the fireplace for Santa.
   • 10 green grapes, halved
   • 4 fresh strawberries, hulled and sliced
   • 1 peach, pitted and sliced
   • 1 bottle white or red wine
   • 1-1/2 cups white grape juice
   • 1/2 cup brandy
   • 2 sprigs fresh mint
   Place fruit and wine in a large glass pitcher. Add juice and brandy and stir gently. Add mint and stir gently once more. Chill in refrigerator for at least 2 hours before serving. Serve straight or over ice. Makes 6 servings.

Nutritional Information (per serving):
Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
183	1 g	1 g	14 g	< 1 g	< 1 g

So you'd like to have a "cup of cheer" this holiday season, at least now you can enjoy it without having to wear your baggy Santa outfit for the entire month of January. Happy holidays!

8 Tips for Avoiding the Holiday Pounds

8 Tips for Avoiding the Holiday Pounds

By Stephanie S. Saunders

It's that time of year. The leaves turn majestic hues of red and gold. The air becomes fresh and crisp. We can finally put an extra blanket on the bed and cuddle up with a cup of hot tea. Yes, it's fall. We just spent 8 months killing ourselves to get into that bathing suit, but now we've replaced it with a worn pair of jeans and a much more relaxed attitude towards food. After all, it's the holiday season, and no one'll notice a few extra pounds under layers of clothes. A little extra weight just gives us a New Year's resolution to focus on, right?

Wrong. According to a study by researchers at Sweden's Linköping University, those 4 weeks of celebrating can actually lead to long-term weight gain.

Essentially, the researchers took a group of healthy young people, increased their caloric intake by 70 percent, and lowered their exercise levels. They also had a control group whose diets weren't altered. At 4 weeks, the participants in the test group had gained an average of 14 pounds. After 6 months, and no longer on an increased-calorie diet, only a third of these participants had returned to their original weight. After 1 year, the test group members were each still an average of 3.3 pounds heavier. After 2 and a half years, the "gluttonous" group continued to gain, while the control group still maintained a stable weight.

Now, most of us don't increase our calories that drastically for 30 days straight. Sure, there's Thanksgiving, Thanksgiving leftovers, Hanukkah, the work Christmas party, Christmas Eve, Christmas Day, Boxing Day, New Year's Eve, and New Year's Day, not to mention the extra sweets, cocktails, and (ahem) fruitcake. But according to the New England Journal of Medicine, the actual average weight gain over the holidays is only 1 pound. (They obviously didn't poll my family or friends.) So what's the big deal? The problem is, a year later, the vast majority of people have not removed that pound. Continue this pattern over 30 or 40 holiday seasons and the problem becomes—quite literally—huge.

So how are we supposed to get through the holidays without gaining weight? Here are eight effective ways to get yourself ready to beat the holiday bulge.

1. Buy clothes that fit right now. This first tip might be a bit pricy, but it's a great motivational aid in staving off weight gain. A new addition to your wardrobe in a size that shows off your summer body can be all you need to prevent those extra pounds from creeping on. Imagine that beautiful holiday dress or great pair of pants, then imagine being unable to zip them up thanks to sugar cookies. Yeah, no one wants that. So before you begin the festivities, go buy yourself something perfect to wear to your parties and hang it someplace visible, so it serves as a constant reminder. Perhaps on that treadmill that might be starting to collect a little dust in the corner, or on your refrigerator door . . . that way, if it doesn't fit quite the same way the next time you try to slip into it, you know it's time to get back to work.
2. Write it down. We try to write down everything we eat, right? We spend countless hours each month staring at a food diary, adding up our calories, and seeing if we got the correct balance of macronutrients. And then the holidays happen, and our little book ends up in the bottom drawer. It's almost like we're hoping that if we didn't write it down, it didn't happen. Unfortunately, the scale doesn't fit in that bottom drawer. The truth is, if we would write down the not-so-perfect meals and treats, we could find a way to compensate for them, at least a bit. For example, you have a peppermint brownie in the break room at work, which you know is carbohydrates and fat. Eat one less portion of carbohydrate and one less portion of fat for your dinner. It's not ideal, but it'll help. Or perhaps you couldn't resist Mom's homemade scones for breakfast. You could plan on an extra 20 or 30 minutes of your workout tonight. The point is, if we write it down, and do the math, we can lessen the damage. It isn't a good long-term plan, but to help compensate for a few slip-ups, it can help.
3. Keep exercising. Most fitness trainers will tell you the slowest point of their year is between Thanksgiving and New Year's. Sure, their clients schedule workouts with the best of intentions, but then they cancel them for parties and gift shopping. It's hard to remain balanced when you have a million things to do and gifts to buy. Yet the greatest gift you can give yourself is to stay focused on your fitness goals and get your workout in. Shopping getting in the way? Do it online and save some time. Parties getting in the way? Just show up later. Who cares if everyone else is a couple of cocktails ahead of you? You'll be healthier, and you won't have to worry about the embarrassing YouTube^® videos in the morning. Just stay consistent, even if it's inconvenient. You'll be much less likely to look like Santa (both belly-wise and red-nose-wise) at the end of the month.
4. Eat before parties. Most holiday parties don't focus on low-fat, low-calorie refreshments, so unless you're organizing the event, the best damage control is to show up with a full tummy. Make sure you eat your meals and snacks throughout the day, and try to eat a healthy meal before attending any party. If you're going straight from work, prepare a healthy and filling snack to eat on the way. You'll be a lot less likely to swim in mayonnaise dips and pigs in blankets if you're full.
5. Get junk out of the house. The majority of people don't get into their car at midnight, drive to the store, buy the ingredients for cookies, bake them, and then stay up to eat them. But if those homemade cookies that Linda in accounting made for you are already on your kitchen counter, you better believe you'll find a way to justify it. Frankly, at 12:30 AM, after a rotten day, for most of us there's nothing like a few cookies to drown our sorrows. The secret is to get the garbage out of the house. Send it to work with your significant other, donate it to a bake sale, re-gift it to your 100-pound friend with the perfect metabolism, or just dump it in the trash. Linda will never know. If you have holiday dinner leftovers, box them up for your guests individually and send them home with them. If your family still sends you that Pepperidge Farm^® cookie assortment, invite a bunch of people over for a pre-party party and serve 'em up before the drinks. Try not to be wasteful, but get the less-than-healthy temptations out of your reach.
6. Offer to prepare healthy fare. This suggestion won't be well received by those of us who'd rather spend Thanksgiving sitting around watching football than toiling in the kitchen, but if you do the cooking, you have the control. Your family could have a tasty and satisfying meal without ingesting thousands of calories and fat grams. The way the turkey is prepared, the type of stuffing, how vegetables are made, whether the cranberries are real, and countless other things can make or break the healthiness of a meal. There are tons of cookbooks out there that can help you out. Yes, it does require a bit of work. But you can do anything if you set your mind to it!
7. Choose wisely and proportionally. Something occurs during a holiday meal. It's like a Las Vegas buffet—we feel like we have to eat some of everything. We feel almost like those foods will never exist again, and this is our last meal on the planet. This year, why not try to eat only your favorites, as in two or three items, and keep the portions to the size of your palm? If you're still hungry, try to fill up on veggies (preferably ones that aren't drowned in butter or cream-of-mushroom soup). If you want dessert, lean toward a small slice of pumpkin pie (220 calories) as opposed to pecan (a heftier 543), leaving out the hydrogenated nondairy whipped topping if possible. If you're going to have an alcoholic beverage, go with a flute of champagne (100 calories) as opposed to that rum-laced eggnog (with more than four times more calories, at 420). Just a few wise choices will save you a ton of calories, and probably a significant amount of heartburn as well.
8. Don't beat yourself up. Quite possibly the worst thing you can do is beat yourself up over a bit of holiday indulgence. Yes, it does stink to backslide after working your tail off. But sometimes it doesn't stink as much as dealing with your mother when you turn down her brisket and potato pancakes. Sometimes, we don't have time to go to work, buy a Christmas tree, decorate it with our kids, make dinner, oversee homework, tuck kids in bed, and spend an hour doing a workout of choice. We can only do our very best. Mentally beating yourself up will only make you feel worse, which never helped anyone get back to their fitness program. So if you happen to gain that 1 extra pound this holiday season, be part of the rare group who actually follows through with their New Year's resolution and manages to shed it again. A week of hard work and a slight calorie deficit should do the trick. Resolutions don't come easier than that!

A wise person once said, "The toughest part of a diet isn't watching what you eat. It's watching what other people eat." That really is the crux of the problem with dining out in public. When you're surrounded by people who are consuming the equivalent of their body weight in fat grams, it's really tough to stick to that chicken breast and steamed veggies. But if you have a game plan, you're more likely to walk out with both a satisfied tummy and a satisfied mind. So spend a few minutes on researching, on eating, and on exercising beforehand, and be strong when you get there. The effort will be worth it, and you might even be an inspiration to your dining partner. What greater reward is there than that? Oh, yeah—a six-pack.

Top 10 Inspirational Fitness Films

Top 10 Inspirational Fitness Films

By Steve Edward

One of the reasons we go to the movies is their ability to transport us to another time or place. They're like an amusement park ride with costumes. Beyond pure escapism, they also have the power to motivate. Since films compress time, we get to see the effects of great acts without having to do them ourselves. But movies also have the power to transcend their medium and become part of our real world. For better or for worse, they've become one of the strongest educational and motivational tools we have.

Enter the sports film. Since the day we first saw Rocky Balboa running up the steps of the Philadelphia Museum of Art, Hollywood has been trying to upstage him. Prior to the release of Rocky in 1976, a sports-related movie was expected to be socially relevant. After the Rock went 15 rounds with the champ, then to the Oscars, it became apparent that this was no longer the case. A sports film no longer needed to be "serious." If it made you leave the theater wanting to cheer, it was a job well done and money in the bank.

This article, though, is about fitness, not sports. So let's focus on films that'll make you want to be fit. The Natural is a great sports film, but it's unlikely that any trips you make to the batting cages after seeing it are going to change your waistline significantly. These films should make you want to burn calories, sculpt your body, and chug raw eggs for breakfast. (Well, two out of three ain't bad.)

So without further ado—drumroll, please—here are our top fitness movies of all time.

10. Without Limits (1998). The story of American running legend Steve Prefontaine is great on many levels, with plenty of social relevance, but it's also tough to watch without feeling like "going out for an easy 10." A biography, and hence not a definitive sports film, but you can't help feeling Pre's passion to run, and even more, to push his body to the brink of its limits.

    Best training moment you might miss: The scene where he tries on some prototype shoes, goes for a run, and doesn't come back for hours.

    Quote: "Is there anything worse than coming in second?"

    Other films in genre: There are many films about running or runners. Here are some you may have missed:The Jericho Mile (1979), On the Edge (1985), and Personal Best (1982).

9. Hoosiers (1986). This story of a small-town basketball team that overachieves (not wanting to give too much away) is often considered the best sports movie of all time. While it's not a definitive training film, it's hard to watch it and not feel like doing something. It does have the "anything is possible" message going for it. Plus it's true.

   Best training moment you might miss: Jimmy Chitwood shooting around at sunset, even though he's vowed not to play.

   Quote: "I'll make it."

   Other films in genre: There are a ton of good hoop films. Don't miss Heart of the Game (2005), Coach Carter(2005), One on One (1977), and Soul in the Hole (1998).

8. Blue Crush (2002). Though marketed as "hot chicks in bikinis" fluff, this is a hardcore sports film. It's formulaic, in a Top Gun–sorta way, but the main character is driven, conflicted, and well played by Kate Bosworth. It also gives a decent account of what it's like trying to follow the dream of living as a surfer in Hawaii.

   Best training moment you might miss: Don't walk in late. The opening scene is worth the price of admission alone.

   Quote: "Train Hard. Go Big." Not actually said, but written on the protagonist's mirror in lipstick.

   Other films in genre: An embarrassing genre from the Hollywood perspective (Gidget, Ride the Wild Surf, Point Break). Big Wednesday (1978) is a lone gem, and it's not really about surfing. Instead, rent the documentaries Riding Giants (2004) and Endless Summer (1966).

7. Goal! (2005). A young Mexican kid living illegally in L.A. gets a chance to try out with a Premier League soccer club. Simple plot, with obvious tension-building elements, moving towards huge obstacles to overcome while surmounting incalculable odds—now this is a sports movie! It also happens to be well acted, well shot, and the characters are not necessarily stereotypical. An easy film to watch that will assure you that your life could be harder and that you should make the most of it. (Two sequels were made—Goal! II and Goal! III—but unfortunately they get progressively less inspiring.)

   Best training moment you might miss: Like I said, it's an obvious film, but there's a scene where he's practicing on the beach that evokes his passion for soccer, which makes a nice contrast to all the more overt face-down-in-the-muck sort of stuff

   Quote: "I don't know where home is." "Yeah, ya do. It's green an' it's got a goalpost at each end."

   Other films in genre: Though soccer is the most popular sport in the world, we don't have much to choose from. Notables include Bend It Like Beckham (2002), A Shot at Glory (2000), and Victory (1981).

6. Enter the Dragon (1973). Before Hollywood figured out sports films, it figured out that people would watch movies if the stars were fit. The guy they learned it from was Bruce Lee. This low-budget film out of Hong Kong pretty much changed American film and created a brand-new genre, the martial arts film. Actually, when you think about how commonplace martial arts are now, it pretty much changed the world. Anyway, Bruce Lee only made a few films, and this is by far the best. If it doesn't make you desire greater fitness, nothing will.

   Best training moment you might miss: It's impossible to miss any training moments in this film.

   Quote: "Don't think. Feel. It is like a finger pointing away to the moon. Do not concentrate on the finger or you will miss all that heavenly glory."

   Other films in genre: Oh, about a million. Most of them are unwatchable but virtually all feature a lot of training. Pick your favorite beefcake. Here are three you probably haven't seen: Drunken Master II (1994), Iron Monkey (1993), and Billy Jack (1971). Unfortunately, there's never been a female counterpart to Bruce Lee in the U.S., but Cynthia Rothrock was a big star in Hong Kong for years. Check with Netflix^® and pick the films with the best ratings.

5. Pumping Iron (1977). This documentary did two things: It made bodybuilding a mainstream activity, and it made Arnold Schwarzenegger a star. It's both interesting and motivating to see these guys, who were basically fitness test pilots, devoting their lives to what at the time was an esoteric pursuit with little chance of fame or reward.

   Best training moment you might miss: When Arnold walks onto the stage, looking serious, and slowly breaks into a grin. This is a guy at the top of his game.

   Quote: "Remember, if you are training hard, he may be training twice as hard. You just gotta keep coming back stronger."

   Other films in genre: Pumping Iron II: The Women (1985). Not a real popular genre, though I guess you could add any sword-and-sorcery movie to this list. At least these guys found a way to make money after all that time in the gym.

4. Breaking Away (1979). A film about how a group of working-class kids' lives change when one of them wins a bike and starts to win races. A great film that's not really about training, but has many outstanding training scenes. Paul Dooley, as Dave's father, steals the show. Not to be missed, training or no training.

   Best training moment you might miss: Riding the rollers in a car wash while eating an apple. Don't try this at home!

   Quote: "I know eye-tie food when I hear it! It's all them 'eenie' foods . . . zucchini . . . and linguini . . . and fettuccine. I want some American food, dammit! I want French fries!"

   Other films in genre: American Flyers (1985). Other than that, we're still waiting for the movie about Major Taylor. Maybe rent some old Tour de France videos or, if you're completely jonesing for some velo action, tryQuicksilver (1986) or Rad (1987).

3. Chariots of Fire (1981). Film about some British runners; it won the Oscar for Best Picture. A great film in many ways, but it will inspire even the most sedentary of us to run "like the wind."

   Best training moment you might miss: Not training, but motivation for training, is when Abrams is sitting in the stands after losing and visualizing the race he's just lost.

   Quote: "When I run, I feel God's pleasure."

   Other films in genre: See Without Limits (1998).

2. Rocky (1976). Yeah, sure, we all make fun of the Rock now. But it's important to remember that back before those Roman numerals, Mr. T, and Ivan Drago came along (and before the climactic scene of one movie was a bar fight), Rocky was the quintessential American hero. A few years back, it spawned The Contender, anAmerican Idol-like reality show that tried to create a real-life Rocky. Well, I knew Rocky Balboa. And that show was no Rocky. Adriaaaaaan!

   Best training moment you might miss: Rocky running up the stairs at the Philadelphia Museum of Art. (Just kidding.)

   Quote: "He doesn't know it's a damn show! He thinks it's a damn fight!"

   Other films in genre: There are a lot of great boxing movies, all of which feature a lot of training. However, most of them aren't great endorsements of the sport. Three great boxing films that won't make you want to step into a ring with Apollo Creed anytime soon are Raging Bull (1980), The Harder They Fall (1956), Fat City (1972), and The Fighter (2010).

1. Vision Quest (1985). A quirky film about a wrestler trying to cut weight so he can challenge a guy nobody else can beat. It had too many offbeat characters to become a mainstream hit, but no other movie conveys motivation like Vision Quest. If you think losing weight is hard, watching Louden Swain not eat and run around Spokane in a rubber suit in between trying to fight off opponents, nosebleeds, and raging teenage hormones is just the "my life doesn't seem so bad" accountability you're looking for. You're on a vision quest, man!

   Best training moment you might miss: I doubt you'll miss it, but when Louden warms up for his big match, then busts through the doors to the cheering audience, it makes me want to train until I pass out. In fact, I think I'll go watch it right now.

   Quote: "It's not about the 6 minutes. It's what happens in those 6 minutes."