Today's Tip: 12 Days of Christmas...Workout!

Squeezed for time during this last week before Christmas?  This is the time when many people skip their workouts because they have so many other things to do.  But just as a client of mine said this morning, your workout is your stress-RELIEVER, so don't skip it.  And if you don't have a lot of time, that's okay!  Right now my workouts are 30 minutes in length - it's all about quality, not quantity!!

To help keep you in the Christmas spirit I am posting a 12 Days of Christmas workout that you can do anytime, anywhere!  You need no equipment other than your own body weight and a small amount of space. 

Don't deprive your body of the stress reliever it needs.  Even if it's hard to get yourself into the workout mode, once you are there and complete this one, you'll feel GREAT!

Jen

12 Days of Christmas Workout

 

Day 1

1 Bodyweight Squat

Day 2

2 Opposite Hip Touch

1 Bodyweight Squat

Day 3

3 Burpees

2 Opposite Hip Touch

1 Bodyweight Squat

Day 4

4 Over the Log (4 each way)

3 Burpees

2 Opposite Hip Touch

1 Bodyweight Squat

Day 5

5 Split Squats (5 each side)

4 Over the Log

3 Burpees

2 Opposite Hip Touch

1 Bodyweight Squat

Day 6

6 Push-Ups

5 Split Squats

4 Over the Log

3 Burpees

2 Opposite Hip Touch

1 Bodyweight Squat

Day 7

7 Plyo Jacks

6 Push-Ups

5 Split Squats

4 Over the Log

3 Burpees

2 Opposite Hip Touch

1 Bodyweight Squat

Day 8

8 Alternating Front Lunges

7 Plyo Jacks

6 Push-Ups

5 Split Squats

4 Over the Log

3 Burpees

2 Opposite Hip Touch

1 Bodyweight Squat

Day 9

9 Mountain Climbers (each side)

8 Alternating Front Lunges

7 Plyo Jacks

6 Push-Ups

5 Split Squats

4 Over the Log

3 Burpees

2 Opposite Hip Touch

1 Bodyweight Squat

Day 10

10 Alternating Punches (10 each side)

9 Mountain Climbers

8 Alternating Front Lunges

7 Plyo Jacks

6 Push-Ups

5 Split Squats

4 Over the Log

3 Burpees

2 Opposite Hip Touch

1 Bodyweight Squat

Day 11

11 Skaters

10 Alternating Punches

9 Mountain Climbers

8 Alternating Front Lunges

7 Plyo Jacks

6 Push-Ups

5 Split Squats

4 Over the Log

3 Burpees

2 Opposite Hip Touch

1 Bodyweight Squat

Day 12

12 Rear Lunges

11 Skaters

10 Alternating Punches

9 Mountain Climbers

8 Alternating Front Lunges

7 Plyo Jacks

6 Push-Ups

5 Split Squats

4 Over the Log

3 Burpees

2 Opposite Hip Touch

1 Bodyweight Squat

Today's Tip: 'Tis the Season...for Grazing!

Last night was my first holiday party of the season and of course, one of the BEST parts of a holiday party is the food table!  I love tasting all the yummy things everyone brings to share, because you know if someone if bringing something to a party, it's sure to be good :).

That being said, the food table can also be the enemy to clean eating.  Notice I said "CAN BE" not "IS ALWAYS".  The food table at a party does not have to be your nemesis if you have a clear mindset of how you are going to manage it.  Yes, it can be managed.

1) DON'T GRAZE.  There is absolutely no way for you to judge how much you are eating if you just stand and graze.  Tip Number One is to serve a plate rather than stand at the table talking to friends and just grazing.

2) BE DELIBERATE.  You know what you like and you also know what you eat just because it's there.  Don't feel like you have to take some of everything - serve yourself the things you know you really like.  I'm not saying you shouldn't try some new things, but if you see something that isn't on your top 10 holiday treat list, give it up for something else that is.

3) EAT SLOWLY.  Enjoy every bite and let your taste buds savor everything on your plate.  Let your belly fill up slowly so you can adequately determine if you really want to go back for seconds or not.  There's probably a dessert table, so why not save your second trip for that?

4) DRINK WATER.  Be sure to keep yourself hydrated and don't mistake hunger for thirst.  Drink water on the way to the party and drink it throughout the evening, particularly if adult beverages are being served! 

Make up your mind now to manage this holiday season differently than you have in the past.  Set some "party goals" and remember the advice your mother always told you - "your eyes are bigger than your stomach".

Today's Tip: Recovering from Thanksgiving!

Still feeling stuffed?  I know a lot of you may have indulged last week, and possibly even OVER-indulged!  But that doesn't mean you can't get right back on track because as I have said before...Every day is a new day and every meal is a new meal!

Here are some things you need to do this week:

1) PLAN.  Plan your meals - and I don't mean you have to get out a calendar and write out every recipe you are going to make for the week.  That is great, but if you don't have time, then simply think through your family's schedule while you are driving to work or school and determine which meals you can fix to best accommodate everyone's agenda. Think about yourself - what snacks do you need to throw together the night before or what do you need to prep?

2) EAT CLEAN. There will be plenty of opportunities for you to eat treats this month.  So be intentional about what you are eating the rest of the time.  Go for fresh and colorful foods!

3) DON'T SKIP MEALS. You will be busy this week - it's the nature of the beast right now.  Maybe you are trying to get your home decorated and you still have a lot to do.  Or perhaps you are still trying to get your Christmas shopping done.  It might be really easy to skip a snack or lunch because you just don't want to stop working or shopping!  This is a BAD IDEA and will set you up for a rough evening...you'll not only be hungry and end up eating whatever is in sight, you might get a headache or be extremely crabby :).

4) DRINK WATER. Don't get dehydrated!  It's more difficult in the winter to drink water because it's cold out.  Start out right by sipping on a bottle of water while you get ready for the day.  Drink hot water with lemon. Just keep the fluids going! 

5) WORKOUT.  You may think you are too busy for that workout but you aren't!  Just 30 minutes a day will make a difference in your energy level, as well as in how you look and feel overall.  And think of all the extra water you'll drink because you are sweaty and thirsty!

If you have other tips that might help someone else out, be sure to post them here!

Thanksgiving Day Tips!

Happy Thanksgiving!!  I want everyone to enjoy this day - indulging in some special treats for a special day as you celebrate all the blessings you enjoy. 

BUT!  It's not an excuse to OVER-indulge!!  So here are a few tips to help you manage your way through this day - particularly if you are enjoying more than one Thanksgiving meal with different families!

1) EAT BREAKFAST.  Sounds counter-intuitive, but yes, eat something for breakfast.  Some fruit, yogurt, a couple of eggs - this will help keep you from feeling like eating everything in sight when that dinner is served later.

2) STAY HYDRATED.  Don't confuse thirst with hunger!  Start drinking water early in the day and keep yourself hydrated so your body can process your meal more efficiently.

3) SCOPE IT OUT.  There will likely be a lot of food on the table and some of it may not be your favorite.  Don't eat it just because it's there!  Decided what you really like and what you are going to enjoy.  You don't have to eat everything - be selective and really enjoy your favorites.

4) EAT SLOWLY.  That turkey isn't going anywhere so slow down!  Chew your food thoroughly - even consider putting your fork down in-between bites.  This helps your brain out because it can't process the fact that you are full as fast as you can fill your stomach. 

5) WORKOUT!  Yes, working out is a great way to kick off the day.  Doing it first thing is great so maybe you have already gotten yours in today like I did :).

6) WORKOUT TOMORROW!  Don't miss tomorrow's workout either.  Get up and get that body moving.  If you are going Black Friday Shopping, PLAN AHEAD.  Take snacks and water so you don't have to take time for fast food.  You'll likely have plenty of leftovers to take with you!

I am thankful for all of you and I encourage you to stay on track during the holiday season.  And get ready - I'll be back on here with more recipes and tips to get through to January!

Today's Tip: November Recipe #17 - A new idea for Turkey-Day Stuffing

If you are wanting to try something new for you stuffing this Thanksgiving, here's a recipe to try!  The apples and raisins give the dish a unique flavor and really compliment the turkey well.

Apple & Onion Stuffing PER SERVING (1/8th of recipe, about 1 cup): 108 calories, 1g fat, 206mg sodium, 24g carbs, 4.25g fiber, 12g sugars, 3g protein -- PointsPlus® value 3* Prep: 20 minutes Cook: 40 minutes

Ingredients                                             

• 5-6 slices whole wheat bread, cut into cubes (look for a loaf with whole grain or whole wheat as the first ingredient listed)
• 1 Tbl olive or grapeseed oil
•  2 cups chopped sweet onion
• 1 cup chopped celery
• 1 tbsp. minced shallots
• 1/2 tbsp. minced garlic
• 1/4 tsp. salt
• 1/3 cup fat-free chicken broth (plus more if needed), room temperature
• 1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
• 4 cups chopped Fuji apples
• 1/4 cup minced fresh parsley
• 2 Tbl golden raisins
• Optional: black pepper

Directions

Preheat oven to 350 degrees. Spray a medium baking pan with nonstick spray and set aside.

Lightly toast bread slices. Cut them into cubes and set aside.

Add oil to a large pot over medium heat on the stove.  Add onion, celery, shallots, garlic, and salt. Add pepper, if desired. Stirring frequently, sauté veggies until softened, about 6 minutes.

Meanwhile, in a large bowl, combine broth with egg substitute and stir thoroughly. Set aside.

Remove the pot from heat and add apples, parsley, and raisins. Mix well and set aside.

Add toasted bread cubes to the broth mixture and stir to coat. Add vegetable-apple mixture and gently stir. The bread cubes should be moist but not saturated. Add a few extra tablespoons of broth to coat, if needed.

Transfer stuffing mixture to the baking pan. Cover with foil and bake in the oven for 20 minutes. Remove foil and, using a fork, gently fluff and rearrange stuffing. Return to the oven, uncovered. Bake until the top is golden brown, 10 - 15 minutes.

While the stuffing is still warm, mix gently if needed.