3 Worst Thanksgiving Dishes and How to Make them Healthier

 

I think it’s a fair statement to say that when we think of Thanksgiving Dinner we think of yummy, savory and sweet foods that are not so friendly to the waist line. But no matter how dedicated you are to your nutrition and fitness routines, smelling those flavors swirl around your kitchen would be a challenge to anyone!  But just because these foods are heavy with calories, fat, sugar, butter, etc doesn’t mean you have to miss out!!  Here are a few of the worst holiday dishes followed by a healthier version so that you can enjoy without all of the guilt!!

1. Sweet Potato Casserole

Sweet potatoes on their own are a healthy side dish packed with Vitamin A and high in fiber. But one serving can tip the calorie counter at 460 calories when you add in the butter, marshmallows, nuts and brown sugar.

HEALTHY SWAP – Twice Baked Sweet Potatoes
What You Need

* 2 large  sweet potatoes (1-1/2 lb.)

* 2 oz.  (1/4 of 8-oz. pkg.) Philidelphia Neufchatel Cheese, cubed

* 2 Tbsp.  fat-free milk

* 1 Tbsp.  brown sugar

* ¼ tsp.  ground cinnamon

* ¼ cup  chopped pecans

Directions:

HEAT oven to 425ºF.

CUT potatoes lengthwise in half; place, cut sides down, on foil-covered rimmed baking sheet. Bake 30 to 35 min. or until tender.

SCOOP out centers of potatoes into medium bowl, leaving 1/4-inch-thick shells. Add Neufchatel, milk, sugar and cinnamon to potato flesh; mash until blended.

FILL shells with potato mixture; sprinkle with nuts. Bake 8 min. or until potatoes are heated through and nuts are toasted.

Shortcut

Pierce whole sweet potatoes with fork; wrap in damp paper towels. Microwave on HIGH 7 to 8 min. or until tender. Cut potatoes in half; scoop out centers and continue as directed.

Make Ahead

Stuff potato shells as directed; refrigerate up to 1 hour. When ready to serve, bake as directed, increasing baking time as needed until filling is heated through. 

Calories: 210, Fat: 8, Fiber: 4

2. Stuffing
Stuffing is a doozie!! It contains white bread and lots of butter. Some recipes call for sausage or other meats. But have NO fear!! You can lighten it up and still enjoy a clean version packed with flavor!

HEALTHY SWAP – Apple, fig and Sage Stuffing
What You Need

• 1 24-oz loaf whole-wheat bread (680 g), trimmed of crust and cut into 1/2-inch pieces
• 1 tbsp olive oil
• 2 to 3 carrots, peeled and finely chopped (about 1 cup)
• 3 to 4 celery ribs, finely chopped (about 1 cup)
• 1 large white onion, finely chopped
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1 tsp chile powder
• 1/2 tsp sea salt
• Fresh ground black pepper, to taste
• 10 to 12 unsweetened dried figs, chopped (about 1 cup)
• 2 apples (such as McIntosh, Cortland, Gala or Golden Delicious), cored and chopped
• 1 cup low-sodium chicken or vegetable broth, plus additional 1/2 cup as needed
• 1 1/2 tbsp chopped fresh sage

Directions:

1. Preheat oven to 350°F. Divide bread among 2 rimmed baking sheets and arrange in a single layer; transfer to oven and bake for 6 to 8 minutes, stirring once, until lightly toasted.
2. Meanwhile, in a large saucepan, heat oil on medium-high. Add carrots, celery and onion and cook, stirring occasionally, until tender, 8 to 10 minutes. Stir in thyme, rosemary, chile powder, salt and pepper. Add figs and apples and stir well to combine. Remove from heat, add bread and stir to combine. Stir in broth. Stuffing should be uniformly moist but not wet; if needed, add additional 1/2 cup broth. Stir in sage. Stuff turkey and cook according to recipe.
   
   

Nutrients per 1/2-cup serving: Calories: 162, Total Fat: 3 g, Sat. Fat: 0 g, Carbs: 33 g, Fiber: 5 g, Sugars: 11 g, Protein: 6 g, Sodium: 324 mg, Cholesterol: 0 mg

Source:  http://www.cleaneatingmag.com/recipes/under-45-minutes/fig-apple-sage-stuffing/

3.  Pecan Pie

Pecans provide you with healthy fats and aren’t the worst part of the dessert. Once you add it to the buttery crust and top it with whipped cream, brown sugar etc the calories and fat are through the roof!

HEATHY SWAP: Baked Fruit

What You Need

• 1 1/2 pounds ripe apples; peeled, cored and quartered
• 1 1/2 pounds ripe pears; peeled, cored and quartered
• 1/2 cup dried cranberries
• 1/2 cup freshly squeezed lemon juice
• 1/2 cup honey
• 2 teaspoons vanilla extract
• 1 cup walnuts, toasted and chopped

Directions

Preheat the oven to 350′. Lightly butter a 9-inch (8-cup capacity) oval gratin baking dish. Add the apples, pears, cranberries, lemon juice, honey, and vanilla; mix well. Bake until the fruit is tender, can be 30 minutes or up to one hour. Sprinkle with walnuts and serve hot or at room temperature.

Serves 6

Source: http://acowboyswife.com/walnut-dusted-oven-baked-apples-and-pears/

You can HAVE YOUR CAKE AND EAT IT TOO!!!

What's your favorite holiday dish that you would like a clean version of? If you post in the comments I will give you some suggestions and possibly a recipe!

For more tips and info on health and fitness send me a message or friend request on Facebook!!

How to Stay on Track This Thanksgiving

Thanksgiving is 4 days away!! It is a wonderful time to spend with family, friends and loved ones, but it is also an opportunity to throw all of your fitness and healthy eating goals right out the window!
How do we do it? How do we stay on track with all that YUMMY food in our faces? Can you REALLY say no to that green bean casserole, sweet potato pie, turkey, gravy and mashed potatoes, pumpkin pie, and holiday cheer at the bar? Would you really enjoy your time if you sat there with a plate full of salad and a glass of water while others indulged right before your very eyes? No! And you don’t have to!! The holidays are a time to celebrate each other, celebrate family and friends and all that we are thankful for. And one of those things is our health! We have total control of what we do to our bodies and our health so keep reading and let me show you how you can indulge in holiday treats without undoing a week’s worth of progress in one sitting.

 

1. Quantity Does Not Equal Quality

Ok so your Great Grandma’s sweet potato pie has taken first place at the county fair 15 years in a row, but the amazing taste of all her love baked into that sugary, buttery goodness  isn't any less yummy if you only have a small scoop instead of  filling half your plate. Treat yourself to all of your favorite goodies this Thanksgiving, but keep in mind that the quality of the food does not increase the more you eat, and the flavor will not be any less delectable if you don't eat as much as you did last year.

2. Eat on a smaller plate
Let’s be honest, holidays make it very difficult to avoid the temptation! You fill your plate to the max with delectable goodies, savory sides and tasty treats! So instead of trying to pick and choose which dished you’re going to skip, just use a smaller plate! You can still have a little of this and a little of that, still fill up your smaller plate, but just the act of using a smaller plate alone will save you up to 500 calories from your meal!! 

3. Put Down the Fork!
Do you start loading up your fork for the next bite while your mouth is still full of food from your last bite?  If you have your mouth full of succulent turkey or fresh green beans, put your fork down. Take some time to TASTE what you are eating, ENJOY your company and have some dinner conversation.  Wait to take your next bite until you’re done with the first one. This will help you to eat slower and let you to be more aware of when your body is satisfied not stuffed!!!

4. Drink Water

As you enjoy the festivities don’t forget to hydrate…with water! I know once the day gets going it’s hard to remember simple things like drinking water but it’s so important. I find something that REALLY helps me to get in my daily dose is to leave a few bottles around where I know I’ll see them. So I put one next to the coffee pot and drink it while the pot brews. Put one on the bathroom counter and drink it while the shower warms up. Leave one by my purse and drink it on the way to Thanksgiving dinner.  Staying hydrated will help you know the difference between actual hunger and dehydration.  And this will help you make good decisions with portions sizes. You wont load up on heaping helpings because you wont feel starved.

5. Take a breather
So you finished your plate but now you’re eyeballing that bowl of stuffing. Take a break. Actively make a point to engage in conversation, check on the kids or simply just sit and relax. Make sure you wait five full minutes before you reach for seconds. And while you’re taking a break really tune into your body and what you’re feeling. Are you just wanting more because it “tastes” good or “smells” good or do you really feel hungry for more? Keep in mind that you still have dessert and coffee coming up so help clear the table, go for a walk or get a game of football started out on the lawn!

So now that you know you don’t have to miss out on all the fun and moderation is the key to success, you can relax this Thanksgiving and stay on track! Enjoy your healthy holidays!!!

BUT, just in case you did blow it a little bit over the holiday you still have time to get it back in order before New Years!

I am hosting a 21 day Healthy for the Holidays accountability group to keep you on track!  I'll teach you tips just like the ones above to help you stay focused with balance.

There is just something about having support that makes all the difference in the world!!!

To connect on Facebook please send me a friend request, I'd love to help you on your health and fitness journey!

T25 Chalean Extreme Week 2 Review

My hubby fixed my weights and I am one happy girl!! I have been craving my lifting workouts and now I'm back on track! Like I said last week I tend to do better with lifting heavy and not as much cardio so my plan this week included a bit of both and I feel like I had a good mix and am starting to get results.

I wanted to share something that I struggled with this week, my routine! Last week I was on point. 5am the alarm went off I jumped out of bed, drank my E&E and crushed my workouts. This week I still got up ok, drank my E&E but got started posting in my challenge groups, chatting with challengers and coaches on my team and didnt get my workout in until noon. As much as this is a part of my job and very important things for both them and me I need to stick to my schedule. So this coming week I'm not getting on the computer until 6am when I've completed my workout!

Week 2
Monday - Chalean Extreme Push Circuit 1
Tuesday - T25 Speed 1.0
Wednesday - Chalean Extreme Push Circuit 2
Thursday  - T25 Total Body Circuit
Friday - Chalean Extreme Push Circuit 3
Saturday - T25 Cardio
Sunday - Rest

Another thing I'd like to point out about this week is that I was starving!!! I noticed it mid afternoon on Monday right after my workout. I stuck to my meal plan, drank lots of water but was just plain hungry. As soon as this started I remembered that the same thing happened when I was doing Chalean Extreme over the summer. But I was prepared.

I had actually prepared some extras snacks Tuesday when I made my meals for the week so I just grabbed a couple hard boiled eggs for Salsa Boats or peppers and hummus and was good to go. I've been really focusing on drinking at least a gallon of water each day too. Yes, this sends me running for the nearest restroom lol, but I know it will stop soon as my body will get used to it. 

This time of year is a busy one for every one but in addition to the "normal" holiday festivities we have over 10 birthdays in our immediate family between October and December where we usually get together for dinner and celebrations. So it is crucial for me to plan ahead when I will have my cheat meals so that #1 I'm mentally prepared to stay strong and not cave when I'm faced with foods not on my meal plan and #2 I enjoy it and don't feel guilty about it. This year I have done something I've been trying to do for years but haven't actually successfully done and that's bringing or making my own meal while others are eating other food. This year for my mom's birthday we had Chinese food. And as much is that is one of my FAVORITE foods it was also during the week that I had 4 other dinners. So I just talked to her and said that I would be making my own dinner as it was important to me to be there to celebrate with her but it was also important for me to stay on track with my training and clean eating. She completely understood and supported me an no one even batted an eye!! So while they enjoyed their Chinese food I enjoyed my spaghetti squash and turkey meatballs (all homemade!)

My meal plan this week was very similar to last week as I am following the Eat Clean Diet Stripped plan. I have been participating in a 30 day challenge group as a challenger instead of a coach and it is so much fun! I've forgotten what it was like to be involved from this side and my fellow challengers are just awesome! We've been sharing some great recipes, motivating and cheering each other on!

I am half way through the Eat Clean Stripped challenge group and will be starting a new 21 day TEST challenge group, Healthy for the Holidays on December 2nd to continue on my journey. I'd LOVE to have you join me. If you are ready to get a jump start on your weight loss before the year is over check out the details here and contact me to get started!!

T25 Week 1 Progress with Meal Plan

Officially back on track and feeling great!! I restarted T25 after my move now that I'm all settled in and I am following the Eat Clean Diet Stripped meal plan along with it. My original plan was to also combine Chalean Extreme in this week with T25 but when I went to get my weights ready last Sunday night I found out that they were stuck and I cant get them out of the base. But I didn't let that throw me off track. I just moved forward with T25 and my clean eating until I can get them fixed!

I am feeling more comfortable with the moves and I feel that by focusing on them and perfecting my form that I will get results faster than just "going through the motions" which I found myself doing sometimes. I've really had to have some conversations in my own head while working out. Checking myself when I KNOW I'm half assin the moves. When Shaun T says SPRINT I have to say "Melinda is this a sprint or a JOG, STEP IT UP!" I have very limited time to work out before my son wakes up and my day gets busy with mom duties, play dates, coaching  etc so I dont have time to give it anything less than 100% effort!

At the end of the week something funny happened...well lets just say that I found it anything BUT funny but I still want to share. I started AND ended this week at the same EXACT weight of 151.5 and I lost 1 inch around my waist. I was BUMMED...I crushed my workouts, I followed my meal plan, drank a gallon of water a day, drank my Shakeology etc, so what happened? Well here's what I think. First it was "that time", ladies you know what I'm talking about. So I'm going to take that into consideration. But I also think that I might be at a plateau. I have lost and maintained a 45 pound weight loss from last year and I think its time to change things up a bit. I know that my body responds well to lifting heavy weights so that's where I'll be making some changes this week and going forward. My weights should be repaired today and I will be doing Chalean Extreme 3 days a week and T25 3 days a week. I enjoy the cardio but that's not going to deliver the muscle definition that I'm looking for and lets face it, building muscle helps you burn more calories so its a win-win!! Since this new plan is just a trial, no scientific proof it will work lol, I am looking forward to reporting back to let you know how it goes!!

Here is the meal plan I used for week one following Tosca Reno's Eat Clean Diet Stripped book!!

I'm looking forward to the next 7 weeks of the year to see where my journey takes me. Eating clean (following the stripped plan specifically) has left me feeling full of energy, less bloated, feeling and looking lean and able to get into jeans comfortably with no muffin top!! HECK YA!!

If you you are interested in learning more about clean eating, Shakeology or working out I'd love to chat and help you get on the right track! Friend me on Facebook and shoot me a message saying that you saw this blog post and want more info!!

Ballet Workout - Mommy and Me

Dance inspired workouts are more than just dancing. They help you work on your form and your core strength as well. All of which help our posture and as all of us moms know, carrying kids, groceries, car seats etc can leave our posture with a little something to be desired!!

What kids DOESN'T love to dance?!?! So turn on some music, gather the kids and try these at home workouts with a burst of cardio in between each move!! The kids can burn off some energy and you will slip right into those pre-prego jeans in no time!!

Plie JumpsTargets: Hips, thighs and lower legs
A. Stand with heels together, turning legs out from the hip, toes pointed out, and arms at sides. Brace upper body keeping shoulders down and navel pulled in toward spine. Bend knees, then jump up, straightening legs, pointing toes, and bringing  arms in front of body at chest height in mid air. B. Land softly with feet farther than hip distance apart, knees bent, arms out and shoulder height. Then jump again, landing with heels back together, knees bent and arms at side. Repeat 16 times. Perform between each set of ballet moves for cardio.

Side Reach
Targets Thighs, lower legs and abs
Stand with feet wider than hip distance, toes turned out, arms out at shoulder height. Bend knees, then as you return to standing, reach right arm overhead to the left and bend at waist, engaging abs, pointing right foot. Return to start and repeat on left side. That's one set, do 12 sets

Derriere Lifts
Targets Butt and Hips
Using a chair for support, stand with right foot pointed behind you. Bend right knee to a 90 degree angel and lift leg with knee turned out. Squeezing your glute, continue lifting leg up behind you as high as it will comfortably go, then lower slightly. Repeat 12 times and switch sides

Long Leg Extensions
Targets Abs and Butt
Lie on back, legs together with feet slightly turned out, arms resting on floor above head, elbows slightly bent. Peel head and shoulders off floor and raise arms. At the same time, bend the left leg by sliding left foot up to right knee, with right knee turned out. Keeping upper back off floor, unfold the leg pointing it straight up; then lower leg, head and arms to the ground slowly and with control. Do 12 sets. Repeat with right leg.

Fourth Position Chair Squats
Targets Triceps, quads, core, back and shoulders

A. Holding 3 to 5 pound dumbbells at sides, stand with feet hip distance apart, one slightly in front of the other, weight evenly distributed. Lift up on toes as high as possible, then sink down with back straight as if sitting in a chair, standing on toes. At the same time, bring arms in front of body to shoulder height. B Keeping weight centered, straighten legs while staying on toes, pushing arms down and slightly behind you, engaging your triceps. Return to sit position. Repeat 12 times.

Standing Sit-Up
Targets Abs
Stand with heels together, feet pointed out, arms above head with elbows slightly bent. Pull belly button back toward spine and bend forward at waist, rounding through back  your chin toward your chest while gazing at your navel. Slowly roll back up, maintaining control, as if doing a sit up off the floor. Repeat 15 times.

For more helpful workout tips and healthy eating recipes send me a friend request on Facebook or check out my Healthy Girl Fitness page!! There's no time like the present to get in shape before the holidays! Don't wait to make this your New Years Resolution AGAIN this year. Start TODAY!!

Source: Parents Magazine

Clean Eating Tips

When people want to lose weight they are usually looking for a quick fix, a magic pill or a fancy gadget from an infomercial but the truth is that the only way to lose it AND keep it off is to make a lifestyle change. The first and most efficient lifestyle change that I’ve made is clean eating! I immediately stopped eating processed, boxed or frozen foods that were full of sodium, and ingredients that looked like they belonged in a science lab not on my food label. Clean eating is centered around natural, nutrient-dense foods that let your body run the way it’s supposed to.  Here are a few tips that are guaranteed to change both the way you feel and the way you look!

Don’t skip breakfast. The word itself tells you what its meant for…BREAK – FAST. Your body needs to start reving up for the day. You need to put fuel in your “car” if you want it to work for you all day. You need to set the tone for your metabolism. If you don’t feed it you’re basically telling it that you don’t need it to work too hard today and it wont!

Combine lean protein and complex carbs at each meal and eat 5-6 times a day. By combining these you are helping your body to maintain energy levels and decrease spikes in your blood sugar. This also helps you to stay fuller longer between meals and you’ll be less likely to continue snacking mindlessly on empty calories.  Some ideas might be an apple and 14 almonds, or veggies and hummus. Need a heavier meal? Try a stir fry using some low sodium chicken broth, veggies (carbs) and chicken (protein)! By eating every 2-3 hours you are also keeping your metabolism at a steady running state…you don’t want it dipping too low for too long which may cause you to overeat at your next meal because you’re starving!!

Keep clean snacks on hand. We ALL have crazy, crazy schedules. Whether it’s a work day and you’re tied to your desk all day or it’s the weekend and you’re running to the grocery store, kids sports and the dry cleaners you should always be prepared. Bring along a small cooler or just throw some things into your purse like a 100 calorie pack of almonds, an apple and low fat string cheese, a bottle of water and Shakeology in your shaker cup. Whatever you do just DON’T hit the drive thru!!

Drink. Water folks, I’m talking about WATER!! You should drink half of your weight in number of ounces each day…For example if you weigh 180 pounds you should be drinking AT LEAST 90 ounces of water each day. Is water not your thing? Try adding lemons, strawberries or other fruits. This will give it some flavor and you’ll also get the vitamins from the fruit!! If you’re feeling hungry mid-day, chug a big glass of water and see if that helps. Most times we think we’re hungry we’re really just thirsty.  

If you’re going to be drinking alcohol, make sure you have it scheduled in your meal plan. Alcohol packs on the calories but provides absolutely no nutritional value. It also causes you to make poor food choices later after you’ve had a few too many.

 

Make a weekly meal plan This has been a life saver for me and one of the fail proof methods to staying on track. I take some time out of my day on Sunday to create my meal plan for the week. This is for the whole family, I’m not running a restaurant. But the best part is that they usually don’t even know that these meals are “clean” because they are packed with flavor!! So once I have all my meals planed for the week I start my grocery list and head to the store. Once I’m home I get to work washing, chopping and prepping as many snacks and meals as I can so that during the week I can just grab and go. It’s a no brainer!! This also helps me when I get an urge to much on something. If I have my snacks already portioned, washed and ready to eat its so much more likely that I’ll grab that than some chips or cookies.

Watch your portions. Even if you’re eating very healthy and clean meals you can still over indulge. All food has calories and too many calories is still too many calories no matter what it is. So be mindful of your portion sizes, eat slow, drink water and really listen to your body. Are you REALLY hungry for seconds or is that just something you’re used to doing? Wait about 15 minutes, enjoy your company and then see. If you still need more, start with extra veggies.

Making a lifestyle change can be challenging but it’s definitely possible. And the best thing about it is that you don’t have to go it alone. I am here for you! I can help you make food choices that YOU like. You don’t have to eat something just because I do…there are SO many choices, the possibilities are endless. You can also make clean eating and meal planning a family affair rather easily. Most traditional “family dinners” have already been converted to a “clean recipe” somewhere and if we can’t find one then I’ll help you clean up your grandmas old family favorites!!  Get the family involved in the planning, shopping and prepping. The more you strike their curiosity and interest the more likely they’ll be willing to try!!

I would like to personally invite you to my next clean eating and Shakeology 30 day support group starting on October 21^st. Join me in a closed group of other individuals who are looking to get on the right track with their food and nutrition. Get help with meal planning, meal and snack ideas, healthy recipes that are family friendly and quick and easy to prepare. And heck, even lose a few pounds before Thanksgiving!! If you are interested in the details of this group and would like to get signed up please send me a friend request on Facebook and shoot me a message that you’d like to join!!