Stuff Your Turkey~ Not Your Stomach This Thanksgiving!

From Fitness Expert Jaime Brenkus:

Thanksgiving celebrations are a fun time to celebrate and give thanks for all the good things in your life. Thanksgiving holds traditions that date back centuries. Turkey Day traditionally is centered on a bountiful feast. This year, use the guide that’s attached in this email to help you indulge in all the great offerings that come with the holiday without going overboard.

Most men need about 2,000 calories a day, and most women need about 1,500 calories a day to maintain a healthy weight. Your Thanksgiving meal should make up about one-third of your daily calories if you plan on eating three meals on that day. In other words, women should aim for a Thanksgiving meal consisting of 500 calories and men for one consisting of 700 calories.

Simple Solutions:

1.  Divide your plate into thirds :  One third of your plate -vegetables, one third grains or starches, one third with protein.

2.  Enjoy smaller portions of the food your really want–Shouldn’t be ‘all or nothing.’

3. Eat regular meals the day of a holiday party.  Saving up the day’s calories doesn’t work because you end up so hungry –that you overeat.

No one sits down at the Thanksgiving table expecting a light meal. But between drinks, dinner, seconds and a slice of pecan pie, you might unwittingly be downing more calories than most adults should in an entire day.

LOOK: Can You Guess How Many Calories Are On Your Thanksgiving Plate?

1,144 calories 

“Keep stuffing portions under one cup (the size of a baseball),” Blatner says. “Traditional recipes contain a stick or two of butter.”

937 calories

“Instead of filling your plate with every side option, pick your top three,”

861 calories

“This dessert sampler contains more calories than a typical Thanksgiving meal. Variety stimulates appetite.” Try to choose one favorite instead of taking bites of everything.

Try these great tips and ENJOY Thanksgiving without that awful “can’t move I’m so full feeling!”

Happy Thanksgiving everyone!

Yours in health and resiliency,

~Dana

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Nutrition is the King. Exercise is Just a Pawn.

  • Some people think exercising for three hours a day will get them the body they want. First of all, who has the time to do that? Second, if the person goes home and eats a large pepperoni pizza, that workout was sort of a waste of three hours.

  • If you want to lose weight, tone your body, and create definition, nutrition is key. 80% of your physique is dependent upon your nutrition, and only 20% is dependent on exercise. So, no matter how many hours of exercise you pack into one day, it’s still not going to dismantle the harmful effects of a poor diet.

 Think about it this way:

  • Your physique will look like and your body will feel like the food you consume. So, if you want to look like an egg roll, greasy pizza, or one of those KFC fried chicken sandwiches, go right ahead. But, keep in mind the ramifications poor nutrition has on your body, your confidence, self-esteem, and overall wellness. If, in a day, you make a healthy choice 8/10 times, you are on the right track. I think that is a reasonable goal, don’t you?

3 Awesome Ways to Use Apples

It’s not fall without apples, right?

Apple cider, apple pie, caramel apples… Hold up, I need to keep it healthy here! 😉 (Even though apple cider is oh so delicious!)

Tip 1:

Use apple butter or applesauce to replace the margarine, butter, or oil when baking. It adds just a little sweetness and the moisture needed to make what you are baking just as soft and delicious….. with way less fat! I do this with any kind of boxed cake or dessert, with graham cracker crusts, or even for homemade cookies (if it’s a fruit-based cookie).

Tip 2:

Add apples into a salad with chicken for a little sweet/salty combo. Or, try putting some thin apple slices on your boring old turkey sandwich to liven it right up. In the morning, nothing feels more like fall than warm healthy oatmeal with some apple pie spice and fresh apples mixed right in. Try it, you’ll love it~

Tip 3:

If you pack it, you’ll eat it. Before you go to work, take an apple with you for a snack. Or, if you have kids, make sure to throw one into their lunch bags. Apples are at their best this time of year, so get as many fresh ripe apples while you can! Apples are great in the morning too because they give you ENERGY! Some research has shown they provide more energy than reaching for that extra cup of coffee….. Plus, they have a lot of fiber to make your stomach happy too…. Convinced yet? 🙂 I hope so!

Pumpkin Roll Protein Bars —– Perfect for the fall!

These Pumpkin Roll Protein Bars taste just like the cake part of a traditional pumpkin roll, only less calories/sugar/fat and more protein! They are so delicious and packed with wonderful fall flavors. With only 45 calories per bar, who could possibly pass these up?? They were a huge hit! 

 

Pumpkin Roll Protein Bars

Ingredients:

1/2 cup Ideal brown sugar

1 4 oz snack size unsweetened applesauce

2 tsp cinnamon

1 tsp ground ginger

1 tsp apple pie spice (or pumpkin pie spice)

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

2 tsp vanilla extract

4 large egg whites

1 15 oz can of raw pumpkin

—-

2 ¼ cups whole wheat oat flour

1 ½  scoops vanilla protein powder

1/2 cup unsweetened almond milk

Directions:

  1. Preheat oven to 350 degrees.

  2. Combine and mix the first 11 ingredients with hand or stand mixer

  3. Combine oat flour and protein powder in separate mixing bowl

  4. Slowly add to batter, mixing thoroughly

  5. Add almond milk and mix until batter is smooth

  6. Spray 9 X 13″ Pyrex dish with non-stick spray.

  7. Spread batter into the Pyrex dish

  8. Bake for 30 minutes

 **Makes 24 bars**

Nutritional Information – 1 bar

Calories: 45

Fat: 0.7 g

Carbohydrates: 8 g

Protein: 3.7 g

pumpkin roll protein bars

 

 

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4 Easy Steps to Baking Spaghetti Squash

I have always heard people talk about using this squash as a substitute for pasta. So, I finally decided to try it. Maybe I was worried it would be a long process or wouldn’t know how to cook it, but it only took 4 simple steps: Cut, Scoop, Bake, and Shred.

 

What you’ll need:

1 medium spaghetti squash

Large knife

9×13 glass baking dish

1/3 cup water

Fork

Spoon

Bowl (2 salad or one large bowl)

 

 

Cut

  • First, cut the squash in half length-wise. I am accident-prone, so I put a kitchen towel underneath to hold it. It didn’t slip at all. spa squash 1

 

Scoop

  • It’s very similar to a pumpkin inside, so this will be good practice for Halloween. Taking the spoon, scoop out of the seeds and messy part, leaving only the squash flesh. It should look like an empty bowl. spa squash 2

  • spa squash 4

Bake

  • Preheat the oven to 425 degrees.

  • Pour the water into the 9×13 glass baking dish spa squash 3

  • Place both halves of the squash flesh-side down into the baking dish

  • Bake for 37-42 minutes

  • When you can easily put a fork all the way through the flesh to the skin, it’s cooked thoroughly. The outside becomes almost “crispy.” spa squash 5

Shred

  • Taking your fork, start to scrape the inside of the squash from one side to the other (as best you can).

  • You will notice that what you have scraped turns into what looks like spaghetti! Place the shredded squash into a bowl. spa squash 6

  • Continue until all squash has been shredded and removed. The only thing left will be the outer shell. One half of the squash literally fills up an entire salad/soup bowl. So, keep another one on hand!spa squash 7

  • Do the same with the other half of the squash.

  • Voila!spa squash 8

 

I have read various ways to serve the squash. Some people pour marinara sauce over the squash, just like pasta. Others will add seasonings, olive oil, chicken, and vegetables to make almost a pasta salad. The squash isn’t like butternut squash. It’s actually kind of bland. So, you can really experiment! Have fun baking this at home- just four easy steps!

7 Satisfying Protein Snacks For Moms

http://www.parenting.com/gallery/7-satisfying-protein-snacks-for-moms?page=1

** Great snacks for new moms! We all know how busy you are, so these snacks will help keep you full longer and stop blood sugar spiked that, let’s face it, you don’t have time for! 🙂 **

 

The Biggest Loser~ The Secret Behind The Weekly Weigh-In

Each time I watched the Biggest Loser, I remember thinking to myself: How is it possible for someone to lose 15 pounds in one week? Well, I was recently given an article that answered my question: “They aren’t.”  Recently, one of the contestants, Andrew “Cosi” Costello came forward with some shocking truths about the secrets behind this astonishing weight-loss. He said the “weekly weigh-in” was never filmed after just one week. In reality, there was up to a 25 day gap between weigh-ins. There’s a big difference between 1 week and 3 1/2.  He said exactly what I was thinking: People get inspired to get off the couch, get moving, and eat healthy, But, in the real world, when people work all week and don’t lose that kind of weight, some people feel like they’ve failed and give up. That, right there, is the problem. This misconception isn’t just caused by The Biggest Loser, but by society as a whole. I want to change that.

The reason I’m sharing this has nothing to do with creating drama or whistle-blowing. I am sharing this because of the effect I think it has on people who are trying to lose weight and get into shape in real-life. I can sense the frustration of those watching this show, witnessing people lose 10-20 pounds, while they may have lost 1 after working out and eating healthy all week. If it was me, I’d be wondering what I was doing wrong, why I wasn’t losing weight that quickly. I’d become discouraged too. That’s when the frustration leads to setbacks and eventually, giving up. It makes me really upset because it gives the world a completely distorted perception of what is possible and not possible when trying to lose weight and become more healthy. Everyone is different and everyone will lose weight at a different pace. However, for people to think that they should be able to lose 10 pounds per week or they “aren’t doing enough” just isn’t right. So, I need you to understand the implications of this so that you aren’t so incredibly hard on yourself over something that isn’t even comparable. There’s a big difference between the progress someone is able to make in 7 days vs. 25 days. Plus, the people on the show workout for an unreasonable amount of hours per day and, as it said in the article, were also extremely dehydrated before the weigh-in.

Now, don’t get me wrong, I think this show is great because it motivates and inspires others to live a healthy and happy lifestyle. It shows people that everyone can get out there, workout, and lose weight. Just keep it realistic when comparing it to your own life. You do you! Work hard, eat healthy, love life. That’s what you need to do to change your life. The inches will come off, so please, please don’t quit. You can do this…. keep it in perspective, and don’t be defined by the scale.

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