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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jeannie@anywherefitnesspt.com

Thanksgiving: Shakeology Pumpkin Pie Recipe

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Thanksgiving is right around the corner and as a holiday that focuses primarily on eating, (and gratitude, of course) it can be extremely difficult to stick to your health goals.

However, we have a solution (don’t we always?) that will allow you to stay on point with your nutrition without stuffing yourself—let’s leave that to the turkey only.

We have a Shakeology Pumpkin Pie that only takes 10 minutes to cook. It combines dense nutrition with your holiday favorite—now that’s something to be grateful for this year!

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Shakeology Pumpkin Pie

Total Time: 4 hrs. 20 min // Prep Time: 10 min // Cooking Time: 10 min // (Makes 9 servings)

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What You Need For The Crust

• 1 cup dry quinoa
• ⅓ cup chopped raw walnuts
• 1 tsp. ground cinnamon
• 2 Tbsp. organic butter, melted (preferably grass-fed)
• ¼ cup pure maple syrup (or raw honey)

What You Need For The Pie

• 1 cup unsweetened almond milk, divided use
• 3 envelopes (7 gr. each) unflavored gelatin (preferably grass-fed)
• 1 (15-oz.) can 100% pure pumpkin puree
• 2 scoops Vanilla Shakeology
• ¼ cup  pure maple syrup (or raw honey)
• ½ tsp.  ground cinnamon
• ¼ tsp. ground nutmeg
• ¼ tsp. fine sea salt

What You Do For The Crust

1. Preheat oven to 400° F.

2. Grind quinoa in a clean spice or coffee grinder until finely ground.

3. Place quinoa, walnuts, and cinnamon in a food processor; pulse until well mixed.

4. Combine quinoa mixture, butter, and maple syrup in a medium bowl; mix well.

5. Press mixture into 9-inch pie pan. Bake for 8 to 10 minutes or until golden brown. Cool completely!) 

What You Do For The Pie

1. Place ½ cup almond milk in small saucepan

2. Heat over low heat mixing frequently until gelatin is dissolved; remove from heat

3. Combine remaining ½ cup almond milk, gelatin mixture, Shakeology, pumpkin, maple syrup, cinnamon, nutmeg and salt in blender or food processor; cover and blend until smooth.

4. Pour pumpkin mixture into cooled crust.

5. Refrigerate for 4 hours or until set.

Nutritional Information (per serving):

• Serving Size: 1 slice (1/9 of pie)
• Calories: 210
• Total Fat: 7 g
• Saturated Fat: 2 g
• Cholesterol: 8 mg
• Sodium: 148 mg
• Carbohydrates: 29 g
• Fiber: 4 g
• Sugar: 14 g
• Protein: 9 g

Mindset for Weight Loss

Almost all articles on health and fitness, particularly fat loss, are all coming from the physical aspect. How to train like this, you must eat this, 6 minute abs, the list goes on. Today I wanted to touch on a subject that gets grossly overlooked and that is mindset.

Every great achievement starts in the mind.

“Setting goals is the first step in turning the invisible into the visible.” Tony Robbins
So here are my top 9 mindset barriers to fat loss:

1. Social outcast

Mindset hurdle number one is a huge one especially for those festivities like parties (holidays/birthdays, etc), weddings, it’s Friday night and whatever other things people can come up with to drink and be merry. This is the fear of being different by asking for food that is specific to your nutrition needs.  Don’t be afraid to be different. Be proud and people will be intrigued and start asking questions and who knows you might school a few people on how to eat right for their fat loss goals   After some time you will realize that people don’t really give a damn about what you do or don't eat of drink!

2.Support Crew

We are the sum of the 5 people we spend the most time with. Have a look around. Are these 5 people supporting your goals and a part of your support crew? Or are they part of the negative Nancy’s. Ignore the neigh sayers, don’t let the people who are unhappy with themselves drag you back down to their level, you are better than that.

If you can’t find people around you who are willing to help you, you can find support with online groups, like my Beachbody Challenge Facebook Groups!  

3.Have Bad Habits

We are defined by what we repeatedly do, not just once in a while.

So if you have the habit of sleeping 8 hours a night, eating nutritious whole foods and exercising 5 times a week, you will be considered fit and healthy.

Unfortunately most of us have habits that we don’t even know about until someone else points them out for us. Like eating some candy every time you walk past the candy jar at work, having a bottle of wine with dinner every night, go from sitting down at work all day in front of the computer, to sitting in front of the TV all night. Having that sweet treat after dinner every single night is a common one too.

New habits take time to develop and they need to replace these old habits, and it's achieveable!!  

4.Comfort eating

Someone one told me that on the inside we are just like little children nervous, anxious, intimidated and just waiting for something to go wrong so we can break free of our adult disguise and run away screaming at the drop of a hat when something goes wrong.

And where do most of us turn in times of stress… food.

Yes it may be true that if you are feeling stressed that it makes you feel better but the real question is “what is making you stressed in the first place and addressing that issue first. Don’t just band aid the problem with junk food. Discover other ways to deal with stress like meditation and relaxation, exercise and correct nutrition.

5. Embarrassed to go to the gym

Girls, just picture this; sweaty men checking themselves out in the mirror, hogging all the equipment, other girls staring you down with their judging eyes and you not having the faintest idea of what you are doing.

Guys, you enter the gym and feel like such a noob around all these, that appear to be roided up dudes, grunting and sizing you up.

I’m pretty sure most of you feel like this at some point. The good news is this is just all in your head…for most of it. You have to remember that almost everybody else in the gym is just as self-conscious as you are. No one really gives a shit as they are too focused on them selves.

If you have no idea what you are doing then the first step is to have a plan. This can involve getting a personal trainer as they can take you through your first few months of training the correct way right from the start.  Online trainers who can help you with nutrition, training and mindset all from the comfort of your own home are also a great option.

If you don’t like gyms then you can purchase some gym equipment that are the essentials: dumbbells, med balls, skipping ropes and train at home with Beachbody workouts & have me as your FREE online Coach/Trainer! 

6. All or nothing mentality

I know many people like this (I was once included in this group) who are either in 100% or not at all. Let me give you an example of someone like this, it might sound familiar.

Monday – Trained, clean eating

Tuesday – Trained, clean eating

Wed- Slept in, missed training and breakfast, had a coffee on the run. Didn’t have lunch prepared so ate some of your work colleagues pizza, though stuff it, I’ve ruined my nutrition and training for today, I  might as well eat cake, deep fried food and all other stuff that will give you a heart attack and keep it going. And you go large on everything! I’ll start again tomorrow.

This makes about as much sense as dropping you iPhone on the ground and it has a tiny crack on the screen and saying “well I might as well keep smashing it on the ground now because I’ve ruined it”

A lot of people are striving for perfect instead of really good. People are getting amazing results with 90% on plan nutrition and 10% to play around with whatever they like. Maybe you should try this too.

7.Consistency and Having a Plan

As I have mentioned above the two most important things to achieving weight loss is consistency and having a solid plan.

The best way to look at this is like this.

Having one bad meal or missing one training session will not make you fat and unhealthy and on the flip side of that is having one good meal and one training session is not going to make you fit, healthy and lose weight.

If you’ve gotten professional help from a quality personal trainer, you would have a fantastic training program specific to your goals. You have mini goals to achieve along the way. Be consistent with the plan and measure results. Also you must have faith and trust the process. Stick with it and results will come.

8. Comparing yourself to others

You need to stop looking at what everyone else is doing and their progress and focus on yourself. You have your kick ass training plan, you have your nutrition plan dialed in and your mind is focused. Results will come… Plain and simple.

Now go and change your mind before you change anything else & watch things truly change!! 

I also recommend audiobooks on personal development & mediating daily as well.  If you'd like some of my personal recommendation, send me on Facebook or jeannie@anywherefitnesspt.com 

Alcohol & Weight Gain

Here’s some advice for keeping your calorie count down when you’re out having a few. Guinness is one of the more healthy beers out there. When it comes to wine, keep it red and not too intense. For liquor, stick with a vodka soda, or if you’re hardcore, a vodka water.

Greens: The Powerhouse of Nutrition

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Here are some of my favorite greens-I tend to add one or two different ones every week to add variety to my diet.  Try to buy organic whenever possible!!  

Power Greens: Spinach, Kale, Chard, Carrots

a) Spinach: Spinach is a dark leafy green vegetable and one of the most nutrient-dense foods on the planet! Because it’s high in fiber and very low in calories, spinach can help you manage type 2 diabetes and is a terrific addition to any weight loss plan. It's also packed with nutrients — it's a good source of antioxidants, including vitamin C, beta carotene, lutein, and zeaxanthin, which help maintain healthy eyes, hair, and skin. Spinach contains very high amounts of potassium and vitamin K, two nutrients that may help preserve bone health. The iron and B vitamins in spinach help maintain strong, healthy hair and a healthy circulatory system.

b) Kale: Kale is a cruciferous and leafy green vegetable from the cabbage family, similar to collard greens. Because it’s a high-quality carb and very low in calories, kale can help you manage type 2 diabetes and is a terrific addition to any weight-loss plan. It's also packed with nutrients: It's a good source of antioxidants, including vitamin C, beta-carotene, lutein, and zeaxanthin, which help maintain healthy eyes, hair, and skin. The calcium and potassium in kale help keep your bones and teeth strong and may prevent PMS symptoms. Kale is also high in the anti-inflammatory antioxidant quercetin, which protects against arthritis and memory loss, as well as riboflavin, a B vitamin that may protect against migraines. In addition, it is a very good source of vitamin K, which may prevent bone fractures.

c) Chard: Swiss chard is a leafy green vegetable that tastes somewhat similar to spinach and can be prepared the same way. It is a good source of antioxidants, including vitamin E, beta-carotene, lutein, and zeaxanthin, which help prevent arthritis and maintain healthy eyes, hair, and skin. Swiss chard also contains magnesium and potassium, minerals involved in managing blood pressure and preventing osteoporosis. In addition, magnesium is also helpful for individuals who experience migraines or PMS. Vitamin K in Swiss chard may prevent bone fractures.

d) Carrots (ok, not a green, but it's in my mix, so I'll share their benefits too) Carrot is one of the most healing foods that provides the finest and highest quality in nutrients, especially from its juice. It is an excellent source of pro-vitamin A, vitamins C, D, E, K, B1 and B6.  It is rich with biotin, potassium, calcium, magnesium, phosphorus, organic sodium and some trace minerals. Carrot greens/tops CAN be eaten. It is very rich with potassium, calcium, magnesium, vitamin K and protein. Potassium is a key mineral in our body, thus high consumption of it keeps all the organs in our body in tip-top condition. The known phytonutrients in carrots are lutein, lycopene, anti-oxidants alpha, beta and gamma carotenes, zeaxanthin and xanthophyll. You don’t need to remember these fancy names, but just remember that phytonutrients are nature’s marvelous provision for healing of various diseases.

Watercress:

Watercress is a leafy green vegetable with a peppery flavor and is often added to salads or used on top of sandwiches. It is a good source of beta-carotene, lutein, and zeaxanthin, antioxidants that may prevent and manage arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. Watercress is also a good source of vitamin K, which may prevent bone fractures.

Dandalion: Folk medicine claims the dandelion plant is a powerful healer, used to purify the blood, settle digestion and prevent piles and gall stones, among other maladies. The fact is the greens of the humble dandelion provide 535 percent of the recommended daily value of vitamin K, which may be the most important source of any other plant-based food to strengthen bones, but may also play a role in fighting Alzheimer's disease by limiting neuron damage in the brain. Dandelion greens also give the body 112 percent of the daily minimum requirement of vitamin A as an antioxidant carotenoid, which is particularly good for the skin, mucus membranes and vision. A flavonoid called zeaxanthin protects the retina from UV rays, while others, primarily carotene, lutein, and cryptoxanthin, protect the body from lung and mouth cancers.  Dandelion greens are high in fiber, which helps your body shed waste. These greens also contain vitamins C and B6, thiamin, riboflavin, calcium, iron (crucial for generating red blood cells), potassium (to help regulate heart rate and blood pressure), and manganese. Other nutrients present in dandelion greens include folate, magnesium, phosphorus, and copper.

Other Favorites:

• Arugula: Arugula (also known as rucola and rocket) is a cruciferous and leafy green vegetable with a peppery taste and is often used in salads. It is a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. Arugula may help boost memory due to phytochemicals — antioxidants found in all cruciferous vegetables. Like other salad greens, arugula is very low in calories, which makes it a great addition to any weight-loss plan.

• Collard Greens: Collard greens are a cruciferous and leafy green vegetable from the cabbage family, similar to kale. They are a good source of beta-carotene, an antioxidant precursor to vitamin A that can help prevent and manage arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. Collard greens are also a very good source of vitamin K, which may prevent bone fractures. In addition, collard greens contain lutein and zeaxanthin, antioxidants that may prevent macular degeneration.

• Endive: Endive is a bitter leafy vegetable that is often used in salads or eaten as a side dish. There are multiple varieties of endive, including Belgian endive, escarole, and curly endive (frisée). Like other greens, endive is very low in calories, which makes it a great addition to any weight-loss plan. Endive is a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. It is also a potent source of vitamin K, which may prevent bone fractures.

• Escarole: Escarole is a leafy green vegetable that can be used in salads or eaten as a side dish. Like other salad greens, escarole is very low in calories, which makes it a great addition to any weight-loss plan. Escarole is a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. It is also a very good source of vitamin K, which may prevent bone fractures. 

• Lettuce: There are various types of lettuce, but all of them are leafy green vegetables and are low in calories, making them a terrific addition to any weight-loss plan. Some types of lettuce, such as romaine, green leaf, red leaf, bibb, and butterhead, are good sources of antioxidants, including beta-carotene, lutein, zeaxanthin, and quercetin, which help prevent arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. Lettuce is also a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. In addition, all lettuce varieties contain vitamin K, which may prevent bone fractures.

• Mustard Greens: Mustard Greens are a leafy green vegetable that come from the mustard plant and have a pungent, peppery flavor. They are a good source of antioxidants, including vitamin C, beta-carotene, lutein, and zeaxanthin, which help prevent arthritis and maintain healthy eyes, hair, and skin. Mustard greens also contain folate, a B vitamin that may help reduce the risk of heart disease, enhance memory, and improve mood, as well as vitamin K, which may prevent bone fractures.

• Radicchio: Radicchio is a leafy vegetable with a bitter taste. It is often added to salads or braised like cabbage for a side dish. It is a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. Radicchio also contains vitamin E and lutein, antioxidants that help maintain healthy eyes and skin.

• Turnip Greens: Turnip greens are a leafy green vegetable that come from the tops of turnip bulbs and can be added to salads or sautéed and served as a side dish. They are a good source of antioxidants, including vitamins C and E, beta-carotene, lutein, and zeaxanthin, which help prevent arthritis and maintain healthy eyes, hair, and skin. Turnip greens also contain folate, a B vitamin that may help reduce the risk of heart disease, enhance memory, and improve mood.

15 Ways to Spice Up Brown Rice

Brown Rice for Weight Loss Study 1

Replacing white rice with brown rice can have a significant impact on weight loss efforts. Whole-grain foods like brown rice have a low glycemic index, and according to a 2006 study, low glycemic index foods are most effective for weight loss. The study suggested that dietary glycemic load, and not only just overall calorie intake impacts weight loss and  blood glucose levels after eating. The researchers found that moderate reductions in glycemic load seem to boost the rate of body fat reduction.

Brown Rice for Weight Loss Study 2

In another study to determine the blood glucose response after eating a meal of ten healthy and nine type 2 diabetes participants  to brown rice in comparison to white rice, the total sugar released in vitro was 23.7 percent lesser in brown rice compared to white rice, thus decreasing the risk of weight gain. In healthy participants, the glycemic index and glycemic area were 12.1 percent and 19.8 percent  lesser in brown rice compared to white rice, whilst in diabetics, the values were 35.6 percent and 35.2 percent lesser.

Brown Rice for Weight Loss Study 3

In a study of forty overweight women between 20 and 35 years of age that were randomly divided into 2 groups who consumed meal replacements containing either white rice or mixture of brown rice and black rice, it was concluded that replacing meals with  mixed rice was superior to white rice for weight control, and improved antioxidant enzyme activity, and as such, should be recommended for diet therapy in obese women.

Brown rice is a fantastic source of magnesium, manganese, iron, selenium, as well as the vitamins B3, B6, B2 and B1. Brown rice is a great source of protein, dietary fiber, and also gamma-oryzanol.

10 Diet Traps & How to Avoid Them