Good Morning

With Thanksgiving and Christmas holidays approaching, I thought it may be helpful to touch on the topic of eating healthy when you are away from home.

When you’re on the road and out of your routine, it can be even more challenging to pick wholesome foods to eat. Whether you are visiting family or heading to a foreign destination, it’s possible to eat healthy every step of the way. Check out these tips for eating well while traveling, and take a look at our recommended snack choices before packing your bags.

• Plan ahead
• Focus on portion control
• Stick to your routine
• Drink more water
• Limit your indulgences

Here are some dietitian approved snacks for traveling:

1. Fresh produce; apples, oranges, grapes, celery sticks, edamame and carrot sticks. They fit easily into plastic bags and can go a few hours without refrigeration.
2. Single serving peanut or almond butter snacks, pair with fresh fruit or on whole grain toast.
3. Cheese sticks
4. Hard boiled eggs
5. Fruit and nut bars
6. Canned tuna
7. Nuts
8. DIY Trail Mix
9. Jerky
10. Single serve hummus cups

For more suggestions follow this link:

https://blog.myfitnesspal.com/dietitian-approved-tips-and-snacks-to-eat-when-traveling/

Good Morning

Thanksgiving is less than two weeks away and while we all want to enjoy the holiday, it would be great to make it through the holidays without gaining any weight.

The typical Thanksgiving dinner contains as many as 3,000 calories, according to the American Council on Exercise (ACE). That’s nearly double the typical daily recommended intake for many adult women, and more than most people burn off with a whole week’s worth of exercise. A study by the England Journal of Medicine found that the average normal-weight person gains almost a pound during the holiday season, and the average overweight or obese person packs on five.

So with this in mind here are some tips to avoid the pitfalls:

• Start the day with a breakfast high in protein and fiber, since you won’t be starving, you’ll be more likely to enjoy the main meal in moderation!
• Don't go overboard on appetizers, it is easy to consume 1,500 calories before the turkey even hits the table. Instead of skipping the baked brie altogether, fill most of your plate with vegetables and healthier choices, then leave just a little room for a taste of the indulgent snack.
• Use smaller plates to trick your brain into thinking you have eaten enough. Fill half your plate with salad and go easy on the salad dressing.
• Enjoy your favorite dishes, but only have a small serving of those that are less healthy.
• If you are hosting, try recipes that result in a more succulent and flavorful bird, that way there will be less likely to smother it in sauces and gravy.

Here is a recipe for a side dish that is healthy and full of flavor.

Roasted Vegetable Salad with Apple Cider Vinaigrette

Ingredients

1 pound parsnips, peeled and cut lengthwise

1 pound carrots, peeled and cut lengthwise 

1 pound small golden beets, peeled and coarsely chopped

10 -12 garlic cloves

1 cup frozen pearl onions, thawed

1 pound small Brussels sprouts, trimmed and halved

3 fresh rosemary or thyme sprigs

3 small bay leaves

3 tablespoons butter, melted 

1 1/2 tablespoons olive oil 

Kosher salt and freshly ground black pepper

Apple Cider Vinaigrette

1 head radicchio, separated into leaves

Preparation

1. Preheat oven to 425°. Divide first 8 ingredients between two aluminum foil-lined jelly-roll pans. Drizzle with butter and oil; toss to coat. Spread vegetables in a single layer in each pan, leaving about 1 inch between pieces. Season with salt and pepper.

2. Bake both pans at 425° for 20 minutes, placing 1 pan on middle oven rack and 1 pan on lower oven rack. Rotate pans front to back, and top rack to bottom rack. Bake 20 to 25 more minutes or until vegetables are tender.

3. Gently loosen vegetables, and add salt and pepper to taste. Cool completely (about 20 minutes). Discard herb sprigs and bay leaves. Place vegetables in a zip-top plastic freezer bag, and refrigerate 2 hours to 2 days.

4. To serve, let vegetables stand 20 minutes or until room temperature. Add 1/4 cup Apple Cider Vinaigrette; toss to coat.

5. Arrange radicchio leaves on a serving platter; top with roasted

vegetables. Drizzle 1/4 cup vinaigrette over salad. Season with salt and pepper. Serve salad with remaining vinaigrette.

To read more follow this link:

http://www.beachbody.com/beachbodyblog/nutrition/get-thanksgiving-without-gaining-weight 

or for "Thanksgiving Workout Plan"

http://www.everydayhealth.com/fitness-pictures/your-perfect-thanksgiving-week-workout-plan.aspx

Good Morning

I came across this list of inspirational quotes and thought I would share some of them. They are not only pertinent to health and fitness they also make sense as to how we approach life and achieve success.

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.”

- Arnold Schwarzenegger, seven-time Mr. Olympia

 

“If something stands between you and your success, move it. Never be denied.”

- Dwayne “The Rock” Johnson, professional wrestler and actor

 

“Don’t be afraid of failure. This is the way to succeed.”

- LeBron James, two-time NBA Championship winner

 

"You have to push past your perceived limits, push past that point you thought was as far as you can go.”

- Drew Brees, quarterback for the New Orleans Saints and 2010 Super Bowl MVP

 

“Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out. Exercise is king and nutrition is queen. Together you have a kingdom.”

- Jack LaLanne, bodybuilder known as the “Godfather of Fitness”

Have a great week and keep working out.

Good Morning

I have been in this scenario more times that I would like to admit, I think we all feel this way at some point...

It’s late. You’ve just had a hell of a day juggling your job, kids, expectations and never really being able to step away from your in-box because you have a smart-phone. You finally make it home after a 90-minute commute that’s really only 25 minutes without traffic, open your fridge to a plethora of healthy green food choices and think:

“Screw it.”

Then you order a pizza.

Here is some advice on how to recover and not to beat yourself up about a simple slip. Enjoy that pizza, then throw out the leftovers and move on, a few pieces of pizza are not going to ruin your lifetime plan for health and fitness, but don't let the slip become a habit!

Having a fallback plan for the weekends, when it is tougher to stick to your eating plan may be helpful. Do at least one ONE THING, eat vegetables, drink water between adult beverages or do some push ups. Any healthy choice is still moving forward.

Don't get so fixated on the outcome, but rather focus on the process, research shows that focusing on the process leads to a better outcome.

When you get discouraged, think back to what you have learned, what has gotten easier and what you are doing well.

Remind yourself that there will be plateaus, people who are successful at loosing weight and keeping it off, are the ones who push through the tough times and the hard workouts.

To read more:

http://blog.myfitnesspal.com/how-to-get-back-on-track-after-an-indulgence/ 

If you enjoyed this topic share it with a friend or colleague.