Holiday Survival Guide!
Well it is that time of year again. Time to eat, drink, shop, and be merry. The perfect time to add 5 or 10 pounds more weight to lose for the New Years Resolution. It does not have to be that way. No one should look like they stole the cookies and milk from Santa at every house in their neighborhood come the first of the year. Besides if you share with the big man he just may take care of you.
Here are some tips to survive this holiday season;
1) Eat before you leave. Showing up at a gathering hungry is one of the worst things you can do.
2) Stay hydrated. Do not allow thirst to be confused for hunger.
3) Hit the vegetable tray first and often. Skip the dips.
4) Load up on shrimp and crab legs if your host is a big spender and put them out. Skip the crab dips, it is not really crab anyways.
5) Go easy on the sausages, cheese, and crackers.
6) If there is a meal, follow the rules in the Eat by Color article. If you have not read the article, do so next. There will be a quiz later and those that have not read it will fail.
7) If one must drink, have a glass of water or diet coke for every alcoholic beverage.
8) Desert, have some. Some, not one of every cookie and pie on the table. Eat what is enjoyed or seasonal; not the fruitcake just because it is there and no one is eating it. What is in fruitcake anyways is it even cake?
9) Pass taking left overs home. Eating them will not help the starving of the world.
10) If too many adult beverages are consumed, pass the keys to some one responsible. Drinking and driving is never acceptable. Plus it is the holiday season and the roads are shared with Santa, his elves, and eight reindeer.
“I must have gained 10 pounds on Thanksgiving I ate so much…”
Let’s get something straight. No one is going to get “fat” from eating a bit extra a few times this holiday season. But if one does so every weekend from Thanksgiving to New Year’s all bets are off and Santa may have some competition next year. One pound of fat contains a theoretical 3500 calories. So to gain one pound of fat an extra 3500 calories (that is roughly equivalent to 7 Big Macs!) would need to be consumed. Someone eating normally eating 2000 calories a day that would be 5500 calories or an extra day and a half worth of food. Though possible it is not likely. In fact most weight gained from 1 day (not 1 month) of overeating is water. A person that has been eating healthy and exercising may even see a slight decrease in fat weight days later as a day of over eating can crank up the metabolism.
“I ate enough today for the next week. Looks like I will be skipping a few meals tomorrow…”
Point number two to get straight. Skipping meals is a sure way to tell the body it is starving and to store fat. This is a great way to make sure instead of enjoying an increase in metabolism from eating a bit extra that the metabolism grinds to a halt. The best thing to do after a holiday is to wake up and eat a normal breakfast. Then eat every few hours, don’t skip meals.
“I’m gonna pound out a few extra miles on the treadmill this week to work of this meal…”
Point number three to get straight. Eating 1000 calories and burning 1000 calories does not take net calories to ZERO. In other words, calories burned during exercise will not come from that extra piece of pumpkin pie. The calories burned will come from the pie over-indulged in, muscle (remember more muscle = faster metabolism), and body-fat. So forget pounding out a few extra miles to burn off what you ate a day earlier.
Exercise as a daily activity is the best way to combat holiday weight gain. Cardio can help. Weight training is better. Weight training before a big holiday meal is king for controlling fat gain. Sparing the science, less fat is gained if exercise (remember weight training is King) is done before the meal. So hit the weights, do some cardio, and then feast.
Here is a great approach to cardio:
2-3 times per week do one of the following
HIIT (High Intensity Interval Training)
Jog for a two minutes
Sprint for a minute.
Repeat 6 times and cool down for 2 minutes.
Warm up on your favorite piece of cardio equipment for 3-5 minutes.
Go all out for 3 minutes (if adventurous and on a treadmill sprint for a mile)
Cool down for 2 minutes and go home.
Holidays are about time with family and friends. A time to catch up, share a laugh, create a memory, and help those that are less fortunate. If able to do that be grateful. Not everyone will be with loved ones this holiday season. Remember those not here and enjoy yourself. Have a few things you do not normally eat and a few drinks. If gone overboard, get back on track the next day. Save some cookies and milk for Santa and GET “EAT by Color.” to make your resolutions a reality!
Happy Holidays from FitWorkz and “Eat by Color”
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.
A Healthy Digestive Track and your Immune System!
Did you know that 80% of your immune system is affected by your GI’s (think digestive system) health? Well it is and a healthy digestive system means a strong immune system. Immune system health is important to fight off illness and disease. Especially during the cold and flu seasons! During times of illness anti-biotics often play a role in restoring health. Unfortunately anti-biotics can kill both good and bad bacteria.
Good Bacteria? You bet. Like the kinds found in your digestive system assisting with the complete digestion and absorption of the food you eat. The good bacteria’s ensure that your digestive system is healthy, which means your immune system is healthy.
How can the good bacteria be increased?
Two ways…..Pre-biotics and Pro-biotics.
Pre-Biotics: Ferment in the stomach to produce good bacteria. Great sources are yogurt and believe it or not whey protein.
Pro-Biotics: Pro-Biotics differ from the Pre-Biotics because they will survive stomach acid and move further down the digestive track. Pro-Biotics can be found refrigerated at quality health food stores and most chiropractic offices. Real Pro-Biotics will have 10^9 (1 billion or 10 billion) bacteria. The products do have a shelf life and MUST be refrigerated, check both.
Try using both Pre (Yogurt…Greek Yogurt is high in protein as well) and Pro-Biotics (from health food store):
Pre-Biotics + Pro-Biotics = Synbiotics
Zinc, Vitamin C, Glutamine (it’s the most abundant amino acid in the body and under stress the immune system can use extra glutamine, and rest can all help with a healthy immune system as well.
Other things that can help are washing your hands often, don’t rub your eyes, keep your hands out of your mouth and fingers out of your nose, and as temp drops and the heat kicks on a humidifier is not a bad idea.
This article is intended for informational purposes only. It is not intended to treat or cure disease of any type. Consult a physician with questions and before trying on your own.
*This article is the property of FitWorkz.com and Ergoteknix Inc. Feel free to share but make sure you include FitWorkz.com and EatbyColor.com!
A Fall Favorite without the calories, sugar, and fat! Plus it is high in protein!
Pumpkin Pie Shake
4 Scoops of Beverly International UMP
12 oz of Almond Milk
½ Can of Pumpkin (NOT the pumpkin pie filling that is loaded with sugar)
2-3 tsp Cinnamon or to taste
1-2 tsp Nut Meg, All Spice or Pumpkin Spice or to taste
Approximate Nutrition Facts per Serving
Makes about three servings.
August 20, 2013
Motivated one on one client
“I bought size 12 jeans for the first time in years! Plus I am down 60 lbs since the first of the year…a MONTH a head of my goal!”
August 19, 2013
Via good old snail mail
The most AWESOME thank you card from a member whose life is a changing!
August 15, 2013
Here at FitWorkz
My daughter was given a Tshirt for her sport. It was skin tight. Last night she said look mom, she was wearing the shirt.
August 13, 2013
Retired one on one personal training client
“I just had my best doctor’s appointment results in 4 years!”
July 31, 2013
“I bought some scrubs and the tops are large instead of xxl and large for the pants. I’ve NEVER worn large scrubs!!”
July 31, 2013
At the front counter
“I really like Evolution Training. I did not think I handle the training. But I can. The best part is I have not run in years because my knees would hurt. My knees don’t hurt and I am running again. Even better my son and I did the Muddy Buddy in Gilberts…at 58 I was shocked that I could climb cargo nets and event did a rope climb, plush we finished the race!”
-Life is more fun when we participate! Her secret Evolution Training!
July 29, 2013
“So far I’ve left 14 lbs at the gym in less than a month so far. Or 1 – 14# bowling ball lol”
-This is from a self employed tradesmen that has been framing houses 8-10 hour per day. His secret Evolution Training!
July 27, 2013
“Just bought my FIRST EVER bikini!! to some that might not be a big deal but for me it equals success for all of my had work!”
July 25, 2013
1:1 personal training client
I wore a pair of pants that have not fit in YEARS to my interview…and got the job, not just any job, my dream job!
-Client is down over 40 lbs and MANY dress/pant sizes!
July 10, 2013
Via facebook message
Just left a doc appt with my pulmonologist which I normally dread. He makes comments about weight all the time. But today I went in there knowing he couldn’t make a comment….instead of saying “you’re too nice and pretty to be heavy” he said “too bad you aren’t single”!!!! Can’t wait for measurements tomorrow.
Btw….no more advair (steroid and bronchodilator) lung function was 106% !!!!! The best I’ve ever had.
So some of you have asked for recipes for the lettuce wrap picture we posted on Facebook.
Why lettuce wraps? Well lettuce is a great replacement for bread or a higher carb option in what we typically call a sandwich. Lettuce makes it EASY to create Eat by Color meals. Now a little history why the bread/fajita for sandwich/wrap? Most likely because it made food more portable and with the bread providing a vehicle to move typically some type of meat from plate to mouth.
Where does sandwich come from? Click her to find out.
A few options for the lettuce wrap. The first is mine. The second a little more on the racy edgy side as I am including a Rachel Rey recipe. There are no rules. Feel free to make recipes your own using foods and ingredients that you have in your house. Simple means it will fit your lifestyle and you will be successful.
Grilled Chicken Lettuce Wraps
1 lbs of chicken breast
4 fresh peppers, go with red, yellow, green, and orange
Fresh Portabella Mushrooms
1 Pack of Fajita Seasoning
Grill chicken and peppers. Yes grill the peppers just wash them and put the right on the grill. Once the chicken is done remove along with the peppers. Slice the chicken, onion, and peppers into strips. Combine peppers, chicken, onion, and mushrooms in sauce pan with fajita seasoning (follow fajita instructions) and sauté.
Serve on lettuce instead of tortillas.
Feel free to get crazy. If you have something at home add it. There are no rules! Literally as I write this I have a jar of Jalapeno green salsa and yes this would be going on my fajitas.
This is the one that was not posted on our Facebook page but on a friends.
The Sloppy Joe
Brown lean ground beef
Drain fat, and add your favorite Sloppy Joe mix (be weary as some have a ton of carbs and sugar)
Follow directions on Sloppy Joe mix
Or you can do the following that is from foodnetwork.com. Personally I am not a fan of recipes like this that require ingredients that I may not always have readily available. Remember, success with health, wellness, and weight loss requires the process to fit YOUR lifestyle….fancy pants ingredients don’t fit mine. Read that again, if you are going to be successful with health, wellness, and weight loss the plan you follow has to be easy and fit your lifestyle.
Here is the recipe as it appears here
1 tablespoon extra-virgin olive oil, 1 turn of the pan
1 1/4 pounds ground beef sirloin
1/4 cup brown sugar
2 teaspoons to 1 tablespoon steak seasoning blend, such as McCormick brand Montreal
1 medium onion, chopped
1 small red bell pepper, chopped
1 tablespoon red wine vinegar
1 tablespoon Worcestershire sauce
2 cups tomato sauce
2 tablespoons tomato paste
4 crusty rolls, split, toasted, and lightly buttered
Garnish: sliced ripe tomatoes, pickles, Deviled Potato Salad, recipe follows
Heat a large skillet over medium high heat. Add oil and meat to the pan. Spread the meat around the pan and begin to break it up. Combine brown sugar and steak seasoning. Add sugar and spice mixture to the skillet and combine. When the meat has browned, add onion and red peppers to the skillet. Reduce heat to medium and cook onions, peppers, red wine vinegar and Worcestershire sauce with meat for 5 minutes. Add tomato sauce and paste to pan. Stir to combine. Reduce heat to simmer and cook Sloppy Joe mixture 5 minutes longer. Using a large spoon or ice cream scoop, pile Sloppy Joe meat onto lettuce.
Normally we post progress feedback we receive by email, facebook, or in the club about once a month. This one, well it was too good to wait until next month.
July 10, 2013
Via facebook message
“Just left a doc appt with my pulmonologist which I normally dread. He makes comments about weight all the time. But today I went in there knowing he couldn’t make a comment….instead of saying “you’re too nice and pretty to be heavy” he said “too bad you aren’t single”!!!! Can’t wait for measurements tomorrow.
Btw….no more advair (steroid and bronchodilator) lung function was 106% !!!!! The best I’ve ever had.”
Have you experienced CHANGE LIKE THAT in your Life?
If not what are you waiting for?
Call today and ask for a FREE consult and find out how we can help YOU Change!