Thanksgiving: What the day REALLY look like?

Every year, Americans gather on Thanksgiving for an all-you-can-eat feast. Many hit the gym the next day thinking they can run a mile or two or do a few push-ups and sit-ups to undo the damage. What they don't know is that they're actually only burning a small fraction of the thousands of calories they've probably consumed. Before you sit down to Thanksgiving dinner, check out the infographic below to see what it will take to burn off your favorite Turkey Day foods. 

So, will you be staying on track with your health & fitness over the holidays?  Are you needing help to stay on track? I'm here to help as your online personal trainer & coach! Message me & let me help me NOT gain weight this holiday season!  
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Why alcohol & weight loss don't mix....

I'm not saying you can't drink an occasional drink now & then, but if you're wanting to lose weight, reduce belly fat, reducing or eliminating alcoholic beverages from your diet can make a huge impact on how you look & feel.  Read more to find out the impact of alcohol on your waist line & body!  

Alcohol is metabolized differently than other foods and beverages. Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins, which are slowly digested and absorbed within the gastrointestinal system. However, this digestive process changes when alcohol is present. When you drink alcohol, it gets immediate attention (because it is viewed by the body as a toxin) and needs no digestion.

When the body is focused on processing alcohol, it is not able to properly break down foods containing carbohydrates and fat. Therefore, these calories are converted into body fat and are carried away for permanent storage on your body.

Alcohol can easily be the enemy when it comes to weight loss. It adds extra calories to your diet, encourages you to eat more food, and alters the normal digestive process. Not only are the extra calories a hindrance, but the changes in food breakdown sends turns those extra calories into unwanted body fat. Alcohol does have a bad reputation when it comes to weight loss, and rightfully so, so be smart about your alcohol choices if you're watching your weight. 

TOP 5 HOLIDAY PARTY SURVIVAL TIPS

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1. KEEP YOUR ROUTINE OF TRAINING
There's no reason to stop working out. Going to a party? Go for a run or get in a good workout at the gym before you head out. AND/OR plan a personal training session the morning after the party with your trainer. You'll be less likely to overindulge if you know you're going to get an ass kicking the next morning.

2. FILL UP ON VEGGIES AND LEAN PROTEIN
Take your time and look at your options.  Be smart about your choices. If that finger food looks loaded with cheese & sauce--keep looking. Some things just aren't worth it. If you're going to indulge a little, make sure it's with your favorite food. Make those calories count. Have a small amount sampling, then move on.

3. PORTION CONTROL
If you have a choice of plates, grab the smaller one and fill it with healthy choices. It sounds silly, but your brain will think you're eating more, when you're actually eating less. SNEAKY! ;)

4. BE THE LIFE OF THE PARTY
This doesn't mean boozing it up either!  Alcohol is a diet killer, but you can have some if you choose wisely. A good choice is a nice glass of champagne at 80 calories a glass.  Be SOCIAL--If your mouth is busy chatting, it's less likely to be in the corner overeating.  If there's dancing, get out there and burn some extra calories.

5. STAY HYDRATED WITH WATER!!
Water fills you up and fires up your metabolism. This one's a no brainer: drink water!

Enjoy the holidays. It's a beautiful time of the year. Remember; you're always in control!!  Have a wonderful celebration...See you at the gym!  :)

Thanksgiving & Holiday Meal Survival 101

With Thanksgiving just about a week away, here's a way to plan for a healthier Thanksgiving.  

Split your dish into three sections: One third is protein, another third is vegetables, salads and greens, and the last third is what I call category-2 vegetables, usually higher on the glycemic index like potatoes, sweet potatoes, yams or rice. The chart below is what it would look like.

I suggest you stay away from sauces and pies (ok, ok...I'll be realistic, have a little). Sauces & pies always have some kind of sugar, which makes everything harder to digest. 

If you are the host, you can always treat your guests with healthier choices like organic turkey (raised without antibiotics), gluten-free pies, frozen or fresh vegetables and fruits. Ditch the traditional mashed white potatoes. Opt for mashed sweet potatoes or cauliflower instead.

Bottom Line: When it comes to food, celebrate - but with control! Taking these few simple steps will help make sure that your nutrition doesn't suffer.

RECIPES:

Cauliflower Steaks with Parsley Butter Sauce

By Chef Michael Chiarello

Described as a “shockingly good” way to cook cauliflower, this recipe calls for fresh cauliflower with smaller heads, to prevent crumbling. Purple and golden cauliflower are also recommended, and the side makes a great pairing with grilled fish.

Ingredients

• 2 small or 1 large head cauliflower (about 2 to 2 3/4 pounds)
• Approximately 1/4 cup unsalted butter, at room temperature
• 2 tablespoons coarse sea salt, preferably gray salt
• 1 tablespoon freshly ground black pepper
• 2 lemons
• 1 tablespoon minced fresh flat-leaf parsley
• Freshly grated Parmesan cheese (optional) 
• 1 to 2 tablespoons extra-virgin olive oil for drizzling

Directions

• When your gas grill is hot or the coals have begun to turn gray, place a plancha (flat grill) on the grill rack and heat for at least 10 minutes.
• Cut the cauliflower head into slices, each about 1/2 inch thick. Cut away the stalk (just the base of it) from the bottom of each slice. With a knife or your fingers, give each cauliflower slab a smear of softened butter on each side. Sprinkle each side with salt and pepper.
• Place the cauliflower slabs on the plancha and cook until they show a nice caramelized crust, 5 to 6 minutes.
• While the cauliflower cooks, halve the lemons and place them cut-side down on the hot plancha for about 2 minutes. Remove from the grill and set the lemons aside.
• With a spatula, gently turn each cauliflower slab, and grill the other side until caramelized, another 5 minutes.
• When finished, drizzle with juice from the grilled lemon, and garnish with parsley and, if you like, with a sprinkle of Parmesan. Drizzle with olive oil and serve while hot.

Grilled Asparagus and Leeks

By Chef Seamus Mullen

A classic inspired by his days cooking in Catalunya, Spain, Chef Mullen shares a recipe that pairs asparagus and leeks, two “harbingers of spring.” The side is ideally served with Romesco, a versatile sauce based in nuts and red pepper.

Ingredients

• 2 bunches baby leeks, about 10 total
• Zest of 1 lemon
• 1 clove garlic, finely grated
• 2 tablespoons olive oil
• 1 tablespoon sherry vinegar
• Salt
• Freshly ground black pepper
• 1 bunch asparagus

Directions

• Wash the leek greens under cold running water to remove any residual sand. Set aside to dry.
• In a large mixing bowl, combine the lemon zest, garlic, olive oil, vinegar, and salt and pepper.
• Toss with the asparagus and leeks to coat evenly.
• On a hot grill, grill the leeks until charred and completely black on the outside.
• On a cooler part of the grill, grill the asparagus until tender. Carefully peel away the charred exterior of the leeks.

Grilled Vegetable Antipasti Sott’olio

By Chef Michael Chiarello

In Italian, Sott’olio means “preserved in oil.” Chef Chiarello says he loves “the smoky summer taste it gives them,” when referring to preserving a variety of vegetables, right out of the garden, in olive oil.

Ingredients

• 6 large Yukon gold potatoes (about 1 1/2 pounds total)
• 5 tablespoons kosher salt
• 6 medium peeled carrots (about 1 1/4 pounds total)
• 2 large fennel bulbs
• 3 small green zucchini
• 1 large eggplant (about 3/4 pound)
• 1 tablespoon coarse sea salt, preferably gray salt, plus more for sprinkling
• 1 pound small button mushrooms or large cremini mushrooms (leave the button mushrooms whole but halve the cremini from dome to stem)
• 3/4 cup extra-virgin olive oil, plus more for drizzling
• Freshly ground black pepper

Directions

• Fill a large stockpot with about 5 quarts of cold water. Bring the water to a boil over high heat. Peel the potatoes while you’re waiting for the pot to boil.
• Add the kosher salt to the boiling water, then add the potatoes. Decrease the heat to keep the water at a good simmer but not a hard boil. Cook until the potatoes are about half done and still very firm, about 10 minutes. With tongs or a slotted spoon, take the potatoes out of the water (leave the water in the pot) and set them aside to cool.
• Add carrots to the hot water, adjusting the heat if nec­essary to keep the water at a strong simmer. Cook until the carrots are about half done, 3 to 4 minutes. Transfer them to a plate to cool, leaving the water in the pot for the fennel.
• Halve the fennel lengthwise and then cut each half into six wedges. Add the fennel to the pot of simmering water and cook for about 3 minutes. Remove the fennel, and allow it to cool. At this point you can drain the water in the pot.
• Cut each zucchini lengthwise into 3 long slabs. Set them aside.
• Trim the stem and bottom from the eggplant and slice into 1/4-inch rounds (approximately 10 slices). Rinse each slice in cool water and pat dry with paper towels. Sprinkle the one tablespoon sea salt over the eggplant rounds. Let the slices rest for 15 minutes, then rinse them in cool water and pat dry again with paper towels.
• Turn a gas grill to high or ignite charcoal. When the grill is hot, for both gas and charcoal grills, clean your grill rack. Decrease the temperature to medium-high (on a gas grill only), and brush or wipe a little olive oil on the grill rack.
• Cut the potatoes into 1/4-inch rounds and halve the carrots lengthwise.
• With a brush, give each vegetable a light coat of olive oil and then a sprinkling of salt and pepper. You’ll cook the veg­etables separately and then either serve them immediately or refrigerate them.
• Grill the potatoes for about 10 minutes, the carrots for about 8 minutes, the zucchini for 7 minutes, the eggplant slices and mushrooms for 6 minutes, and the fennel for 5 minutes, turning with tongs about halfway through the grilling time.
• As each vegetable comes off the grill, transfer to a serving platter. Serve while warm or keep them covered with oil and refrigerated for up to 1 week. If you cover the vegetables with olive oil, save the olive oil and use it in the smoked oil dressing.

Sugar Snap Pea Salad

By Chef Seamus Mullen

“Sweet, crisp, snappy, and sugary,” Chef Mullen praises sugar snaps for their versatile qualities. The flavors for this side salad are made even bolder with “a pinch of Aleppo pepper for heat, some fresh ricotta cheese for richness and texture, and edible flower for color.”

Ingredients

• 1 pound fresh sugar snap peas
• 1 bunch radishes
• ½ cup fresh ricotta cheese
• A few leaves fresh peppermint
• Salt
• Freshly ground black pepper
• Juice of 1 lemon
• Olive oil to taste
• Pinch Aleppo pepper or red pepper flakes
• Handful of edible flowers, such as pea blossoms or nasturtiums

Directions

• With a sharp knife, trim the tips of the sugar snap peas on both ends, remove the strings, and cut some in half lengthwise.
• Blanch the sugar snaps quickly, just about 30 seconds and shock in ice water.
• Slice the radishes thinly into coin shapes or half-moons.
• Combine the peas, radishes, cheese, and peppermint in a large bowl. Season with salt and pepper and toss with the lemon juice and olive oil.
• Serve with a sprinkle of Aleppo pepper and garnish of edible flowers.

DESSERT!!! 

An ideal muscle-building dessert

Calories: 

231

Protein: 

8g

Fat: 

2g

Carbs: 

41g

Servings: 

8

Ingredients: 

1 tbsp

reduced-calorie margarine

3⁄4 cup

water

5 cups

French bread cubes (1 inch)

2 cups

fat-free evaporated milk

1⁄2 cup

egg substitute

1⁄3 cup

brown sugar

1⁄4 tsp

ground cinnamon

1 tsp

ground nutmeg

11⁄2 tsp

vanilla extract

1⁄3 cup

raisins

Butter-flavored vegetable cooking spray

2 Tbsp

sugar

1 tbsp

cornstarch

1⁄4 cup

whiskey

Equipment:

• 6-ounce custard cups
• Shallow baking pan

Instructions:

1. Preheat oven to 350 degrees F. Arrange bread cubes on a baking sheet and bake for five minutes or until toasted.
2. Meanwhile, combine milk, egg substitute, brown sugar, cinnamon, nutmeg and vanilla; beat with a wire whisk. Stir in bread and raisins. Spoon into eight 6-ounce custard cups coated with cooking spray. Place cups in a shallow pan and add hot water to pan to depth of 3⁄4 inch.
3. Bake at 350 degrees F for 30 minutes or until a knife inserted in center comes out clean.
4. For whiskey sauce: Combine sugar, cornstarch, margarine, water and whiskey in a saucepan and bring to a boil over medium heat, stirring constantly. Boil, stirring constantly, for one minute. Serve warm over bread puddings.

Healthy Halloween--Is it possible?

Healthy Halloween or any holiday for that matter is totally possible, and I even say it's ok to have a little treat too, just don't go overboard!  

Here are my suggestions to keep it all in balance:  

• Make sure to eat a healthy meal before heading out, then you won't be as tempted to eat your weight in candy! 

• Trick or Treat the old fashion way--WALK house to house.  It amazes me to see how many families drive their child house to house these days!  

• Keep some of your favorites (not many as a treat), then freeze them or better yet donate them to the local food bank, or to our troops serving overseas through a program called Operation Gratitude Halloween Candy Buy Back Program. 

Additionally, here are some healthy alternative options for Halloween treats you may not know about! 

A healthier alternative to Reese's & Snickers: Figamajigs are “as delicious as a candy bar,” but they’re made from figs and covered in antioxidant-rich dark chocolate. Even better, they give you a boost of 5 grams of fiber.

A healthier alternative to M&Ms & Skittles: Although they are somewhat higher in calories, coated chocolate SunDrops candies contain no artificial colors or flavors or preservatives.

A healthier alternative to Twix & KitKats: Qbel Double Dark Chocolate Wafer Bars, which are covered in high-antioxidant 70% dark chocolate, will shave off another 40 calories and save you 80 milligrams of sodium (versus Twix). Bonus: You’ll get 10 percent of your daily-recommended iron intake.

A healthier alternative to Jolly Ranchers & Starbursts: Real fruit sweetens and flavors gelatin-free Seitenbacher gummy treats, which even come in a seasonally right “Vampires Lunch” pack.

A healthier alternative to Smarties & Sweet Tarts: While not as powdery sweet as a mouthful of Smarties, it’s true, Panda licorice (which gets its sweetness from molasses) contains no artificial ingredients, and it comes in individually wrapped, portion-controlled pouches that may help prevent overindulging.

A healthier alternative to Milky Way or PayDay: Try satisfying your chocolate cravings with Organic Dark Chocolate Bug Bites. While they won’t save you much in the way of calories or grams of fat, they’re made with heart-healthy, antioxidant-packed organic fair-trade chocolate. Candy doesn’t get much more virtuous than that.

A healthier alternative Mounds or Almond Joy: Go for an old-fashioned coconut macaroon, recommends Laura Garrett, RD, a diabetes educator. “If you look at the fat and sugar, they are probably equal, but the macaroons are made with egg whites, which offer you a little protein.”

A healthier alternative to Candied or Caramel Apples: If you want to steer clear of red dye, add a little protein and heart-healthy fat, andbe kinder to your teeth; try substituting apple slices with a smear of peanut butter. Just don’t attempt to hand them out to trick-or-treaters.

HAPPY HALLOWEEN!!!  Hope these tips help! 

Other alternatives:

Here are the WORST Halloween candies: In no particular order:

1. Twix- There are about 300 calories, 27 grams of sugar and 14 grams of fat in a standard Twix. 300 calories of boring.
2. Milk Duds- Contain no milk. This candy is a sticky liar.
3. Whoppers- These malty little balls are also liars. You may think they are chocolate covered, but there is no chocolate in the formula.
4. M&Ms- You’d think the simple pleasures would just be freaking chocolate nubs covered in candy shells, but no, they’re little sugar and corn syrup fakers.
5. Sour Patch Kids- These sugary little acidic guys are rotting your teeth by breaking down your precious tooth enamel.
6. Milky Way- How are there 21 ingredients in these things? Also 31 grams of sugar. And 9 grams of fat.
7. Baby Ruth- Are these even good? A two ounce Baby Ruth is about 275 calories and 32 grams of sugar. This seems shockingly high. How do they fit it all in?
8. 3 Musketeers- 40 grams of sugar. 40 grams of sugar. 40 grams of sugar.
9. Candy Corn- 150 calories per ounce of disgusting waxy abominations poorly masquerading as corn.
10. Skittles- ”Taste the rainbow?” Apparently the rainbow tastes like a butt because it needs 47 grams of sugar to be appealing.

(Source for the Worst Candies: http://www.blisstree.com/2013/10/30/food/10-worst-kinds-halloween-candy-body/#ixzz2jFEcLvId)