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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5 Most Effective Ways to Transform into a “Morning Workout Person”

How many times have you heard (or asked) the question:

“When is the best time to workout?”

 

Typically, the answer is when you make time, whether that’s in the morning, after work, after dinner, or on your lunch break. In our hectic world, it is better to workout at some point in the day than not workout at all. But, working out in the morning has some serious benefits that will make building a sweat worth getting out of bed:

–  You are much more productive throughout the day.

–  You are much more likely to make healthy food choices.

–  You are less stressed knowing you already worked out and don’t have to worry about finding time later in the day.

–  You are better able to cope with unexpected tasks or decisions.

–  Early morning endorphins boost your mood for the rest of the day.

–  You will actually have MORE energy after a great workout, not less.

 

1.     Be Ready to Workout—the Night Before

Just thinking about rushing around trying to find workout clothes when you’re half asleep will make you want to curl back up in bed. So, why not get ready the night before? Put your workout clothes on your nightstand or next to your bed.

When you get up, grab them, change, and off you go! No rushing around like a crazy person! Bonus: You’ll cut about 15 minutes off your morning routine~ one less reason to pull the covers over your head.

 

2.    The Old Buddy System- “Virtual Style”

It’s all about accountability. Have a friend type a post on Facebook or Twitter that says something like “Can’t wait to see you tomorrow at 6:30 am!” ~ and then tag you or several people meeting at the gym to workout or for a class. Now everyone knows where you should be at 6:30 the next morning! You just got called out- to become healthier! Knowing that you are getting to see positive people that are caring and supportive will also help you get out of bed. Friends are looking out for you and cheering you on!

 

3.    Put Mints in Your Nightstand

Really? That’s what I thought too. I read this tip from Brett Hoebel, fitness trainer and founder of Hoebel Fitness. He suggested that the sugar in the mint will wake up your brain and trigger your taste buds into thinking that food is on its way. Plus, no morning breath! I tried this for a week (thinking there’s no way it’s is going to help) and it actually worked. I could get out of bed and get ready for my workout so much more easily than without the mint. Weird? Yes, Worth trying? Absolutely.

 

4.   Put Your Alarm Clock Across the Room

That alarm clock is blaring from the other side of the room, refusing to let you sleep. You can’t just turn over and hit the snooze button. To shut that annoying sound off, you have to physically get out of bed, walk across the room, and turn it off. Since you’re already up and out of bed, you’ve just made it through the hardest step! I know that bed might be calling your name, beckoning you to return and cuddle, but it will have to wait for later that night.

 

5. Use the IFTTT App

The what?? I learned about this at the SMART Success Academy; and it is just too cool. It stands for “If This, Then That.” You create “recipes” using your phone and/or all channels of social media. For a morning workout, you can make a recipe that basically states: “If the time is 6:00 am, then I need to get up and out of bed. That means I need a wake-up call on my phone, just like at a hotel.” The recipe can be whatever works for you. You can have the app call your phone and when you pick up, you hear an actual recording of your own voice saying something like “OK; you’re up! It’s a new day, time to do that workout! Think about how amazing you are going to feel after!” Go to www.IFTTT.com to learn the in’s and out’s and how to make your own recipe. It can be used in so many ways; you’ll love it!

 

Working out in the morning is no easy task. (I am nowhere near perfect at this, trust me) If it was, everyone would be exercising at 6:00 am! Time, patience, and practice is what it takes. You can learn a new habit in just 21 days. Commit to this new habit. You won’t regret it.

 

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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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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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Gain Muscle to Lose Fat~ Become a Leaner You!

You need to gain if you want to lose…. Talk about an oxymoron!  When someone asks me, “What is the most effective way to lose weight and get into shape?” My answer is not what you might be thinking. It’s not by doing three hours of intense cardio everyday, but by lifting weights and strength training. That lovely yellow mass in the picture above is fat. It’s 5 pounds of fat, to be exact, and is about the same size as 2 footballs! Think about this, if a person is 50 pounds overweight, multiply that fat mass by 10. 20 footballs! In the battle of muscle vs. fat, it’s the density, not the weight that matters. 5 pounds is 5 pounds. BUT, because muscle is so much more dense, about 18% more, than fat, it takes up less space in your body. The more muscle, the smaller/leaner the person! I’m not talking about lifting light weights, but weights that will challenge your muscles. That is how you BUILD muscle. So, despite hesitation and hype and rumors, if you can lift heavier weight, go for it! You’ll be stronger, less prone to injury, and have a leaner body by dropping inches!

A woman who weighs 160 pounds and has 35% body fat will be larger (in inches measured) than a person who weighs exactly the same, but only has 20% body fat. How crazy amazing is that? So, those two women may wear different sized clothing, yet weigh the same! This is why STRENGTH training is so incredibly important. I can’t say it enough. The more muscle, the leaner you become (with proper nutrition and exercise). This is exactly why lifting weights will NOT make you bulkier or bigger. In fact, it will not only cut inches, it will help your body burn more fat. Muscles use/need more energy and burn more calories, even when you’re not working out. Talk about boosting your metabolism! That is something a 3-digit number on the scale won’t tell you. Throw the scale away and go lift some weights. 😉

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Weight Training: Get Lean, Not Bulky

This is the first; but far from the last 🙂 Amazing experience today- working it doing the Fit Fab Four! Check out the video link below~ From the segment we taped this morning on “Live on Lakeside!” Great muscle-building exercises to kick-off a healthy new you this spring and summer!

I think a predominant misconception with women is that lifting heavy weights will create bulkiness and a bigger frame (the opposite of what they want!). On the contrary, lifting weights that challenge your muscles helps your body build more muscle. Without the challenge and the burn, new muscles are less likely to develop. Muscle burns fat. So, the more muscle you have, the less fat. Since (as you’ll see in the video), 5 pounds of body fat is much larger, takes up more room in your body, and is less dense than muscle. With muscle, which is about 10 times more dense than fat, you’re not only toning, but you are getting more LEAN. Essentially, your body is shrinking, not bulking-up. Bodybuilding involves purposeful weight-gain and weight progression training. However, if you eat healthy and live a lean lifestyle, you won’t gain weight!

fat vs. muscle density

http://www.wkyc.com/story/entertainment/television/lakeside-live/2014/04/17/jaime-brenkus–fitness-expert-41714/7827045/

 

 1. Lunges back with chest fly

2. Squats with an overhead press

3. Side step out/ triceps pushback

4. Sumo squats with biceps curls

Dual movements, working multiple muscle groups at once! That’s effective training! Muscle burns fat, plain and simple. To get lean, strength training is an absolute must! Can’t wait to launch the pilot to my new workout soon! 

#resiliencyfitness #lifestyle #liveonlakeside #exercise #fitspo #fitness #strength #training #domore#smartsuccess #photooftheday #followme #healthy #happy#picoftheday #amazing #fun #summer #bestday ❤️ http://www.resiliencyfitness.wordpress.com ❤️

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Teriyaki Luau Tuna Steaks

Well, Good Friday is soon approaching, and just like every other Friday during Lent, that means no meat! So, if your family has lived on some not-so-healthy fried fish sandwiches every Friday, surprise them with this delicious (and easy!) meal idea.

Ingredients:

2-4 tuna steaks (depending on family size)

1 plastic Ziploc gallon bag

1 packet McCormick Hawaiian Luau marinade mix

¼ cup water

1/3 cup apple cider vinegar

4 tablespoons teriyaki sauce

3 tablespoons hoisin sauce

(*quinoa or sweet potatoes and steamfresh vegetables of your choice on the side)


 

  1. Take tuna steaks (about 4 ounces each) and place in a plastic bag (note: I get my tuna steaks at Trader Joe’s. They are waaaay less expensive than going to a fish market, and are wild caught without any additives. So, if there’s a Trader Joe’s nearby, it’s a good way to save some money!)
  2. Mix marinade packet with water and apple cider vinegar. Add to the bag with tuna steaks
  3. Add teriyaki and hoisin sauces to bag.
  4. Sit and let marinate on a plate in the fridge for at least a half hour.
  5. Meanwhile, whip up some quinoa or sweet potatoes and cook the vegetables in the microwave.
  6. Heat a non-stick skillet at medium on the stove top.  Add spray oil if needed.
  7. After 30 minutes, take out tuna and place in skillet.
  8. Tuna is typically cooked to taste:
    1. Some people like it seared on the top and bottom and uncooked on the inside. Others like it cooked all the way through.
    2. So, cooking times will vary from about 30-45 seconds on each side to about 4-5 minutes on each side. Cook the tuna how you like it. *pay attention to the warning about eating uncooked meat and seafood, however!
  9. Serve on plates with a small portion of quinoa.  Fill the rest of the plate with vegetables. Enjoy!

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