Post Easter Candy Calorie Burn!
Post Easter Candy Calorie Burn!
1. Burpee holds
2. 4 way lunges
3. Plyo jumping
4. Dead lift shoulder duo
5. sliding Hooks
6. Push up row kickbacks
7. Plank jack corner jumps
8. Sit up and punch
Bonus: V up sit ups
Cindy’s Recipe of the week!
MINCED TURKEY W/ WALNUTS IN Lettuce cups (Serves 4)
6 dried black or shiitake mushrooms
1 lb. 95% ground turkey breast
1 T. oyster sauce
1 T. vegetable oil
1 t. minced fresh ginger
1 small carrot cut into ¼-inch cubes
1 small zucchini cut into ½-inch cubes
1 cup diced water chestnuts
1 T. dry sherry
1 t. sesame oil
¾ cup chopped toasted walnuts
12 small butter lettuce cups
1. In a skillet, brown ground turkey over medium-high heat. Place turkey in a colander & run under hot water. Drain thoroughly.
2. In a bowl, combine turkey and oyster sauce. Let stand for 10 minutes. Soak mushrooms in warm water until softened, about 20 minutes. Drain, reserving ¼ cup of soaking liquid. Remove stems from mushrooms and discard. Chop caps.
3. Heat oil over medium-high heat in wok. Add ginger and cook for about 10 seconds. Add turkey and stir-fry for 1 minute. Add carrot, zucchini, and water chestnuts. Stir-fry for 1 minute.
4. Add reserved mushroom liquid and cook until vegetables are crisp-tender, about 2 minutes. Add sherry and sesame oil. Cook until heated through, about 10 seconds. Stir in walnuts.
5. To eat, spread Hoisin sauce on lettuce cup, spoon in 1 ½ cup of the turkey mixture, wrap up in lettuce cup, and eat with your hands.
Serving size: 2 lettuce wedges with 1 ½ cup mixture
Calories: 300, Fat: 16g
Cindy Whitmarsh Fitness Commonly asked Questions, tips, and more!
1)Eat small meals every three hours, 5 to 6 a day. Never be stuffed or full!
2)Stay away from processes foods, white flour foods, and sweets. Choose complex carbohydrates, fruits, veggies, lean proteins, and good fats!
3)Take Ultra-Omega oil everyday!
4)Water 90-128 ounces a day! Green Tea for weight loss and antioxidants!
5)Keep a food log, workout log, and emotional log everyday to stay on track!
6)Plan ahead and have easy healthy snacks in your refrigerator to grab on the go!
7)Be accountable to someone to keep motivated
8)Always vary your foods and workouts to avoid plateauing!
9)Set realistic and measurable goals!
Commonly asked questions!
Q “I am trying to eat healthy and stay on my plan but I like Mexican food too much. Is there anything healthy to eat at a Mexican Restaurant?”
A Try your favorite grilled meats as fajitas, tostadas, or soft tacos, with Corn (not flour)tortillas on the side.
Whole black or pinto (red) beans are fine, but rice is a killer. Refried beans are traditionally made with lard, so unless you know how they’re prepared, best to avoid them.
Guacamole, sour cream, cheese, and salsa can turn an otherwise healthy meal into a gut buster. The sour cream and cheeses probably aren’t the low- or nonfat variety so skip them. Other sauces, such as enchilada and tomatillo sauces are OK.
A basket of chips is the equivalent of a basket of bread, so don’t overindulge. Try the spicy carrots or tear up corn tortillas and dip them in the salsa for a starter.
Skip the beer and margaritas. Choose water if you need alcohol, try red wine!
Q “I am a stress eater all the way! I can’t seem to get out of the habit! What can I do!”
A Preempt unhealthy eating. Keep unacceptable foods out of the house—or at least keep them out of sight. If you know a particular food will be irresistible to you when you’re stressed, act now to make it hard to get later.
Keep your hands busy. Find something else to do with your hands besides eat. Keep the daily crossword handy, turn your attention to minor chores, or distract yourself by picking up the phone and calling your friends or family.
Reach for healthy snacks. If you have to eat, make sure that any foods you reach for will be healthy ones. Try crunchy vegetables like celery sticks, green-pepper strips, cauliflower buds, and broccoli florets. If you don’t want them plain, dip them in hummus or an eggplant dip, or eat them with a bit of cheese. Prepare these snacks ahead of time, and keep them in front of your refrigerator.
Q “I am a carb addict! How can I cut the cravings?”
A 10 Tips on How to Fight Off Carbohydrate Cravings:
1. Eat 5 small meals a day; try to limit the time between meals to no more than 4 hours.
2. Drink plenty of water! At a minimum, experts recommend that you drink at least 64 oz. of water a day. If your are an exercising adult, that need may as much as double and you’ll need to consume up to 120 oz. of water a day to stay hydrated.
3. During every meal, if you consume a carbohydrate, make sure you add a protein. This will help slow the digestion process and keep blood sugar levels from immediately spiking and triggering an insulin response.
4. Watch the amount of carbohydrates you are eating at every meal. Try to stay to ½ – 1 cup of brown rice or pasta. Try to only have half a sandwich and then load up on vegetables through a salad. This way, you won’t raise your blood sugar levels as high and with all the fiber from the vegetables, you’ll be more satisfied.
5. Never over eat at a sitting. Your body can only process and utilize so much at one meal. The rest of the food gets stored as fat. If you overeat, you will feel hungrier faster. Most likely you will have overeaten carbohydrates. This will only turn into a vicious cycle that will make you continue to crave more carbohydrates. Be aware of when your stomach is full by eating slowly. Put your fork down in between each bite.
6. Include some sort of essential oil (containing essential fatty acids) in your diet every day. Essential fatty acids are polyunsaturated and grouped into two families: the omega-6 EFAs (found in corn oil, soy oil) and the omega-3 EFAs (found in flaxseed oil, walnut oil, marine plankton, fatty fish). An essential oil with the appropriate balance of essential fatty acids will help regulate the body’s hormonal balance, which includes insulin control.
7. Whenever possible, choose to include complex carbohydrates to your diet vs. simple carbohydrates. Your blood sugar levels will stay more balanced and you will avoid sugar cravings later.
8. If you do end up craving sugar, try to have one bite rather than the whole dessert or candy bar. Allow your self to get through the craving but to not overdo it.
9. Daily exercise will help to reduce sugar cravings. When you are raising your endorphins throughout the day, it helps the body to feel more balanced and satisfied. You will have less cravings throughout the day and your body will crave healthy food to help replenish it. When you haven’t worked out for awhile, your body starts craving more sugary comfort type foods like candy or desserts.
10. When you are feeling a major craving come up, try to drink water or eat a lean protein. A lot of times craving are your body’s way of telling you to hydrate. If the water doesn’t work, sometimes protein will help to subside the craving. Try scrambled egg whites with salsa. It works every time.
Q "Being a guy who is going on 50 and needing to lose some lb’s, I am pretty set in my ways. I want to change my diet habits but I can’t do it cold turkey. Do you have any suggestions for gradually introducing healthy foods or strategies for staying on track with a healthy diet?
A 1. Seek Help. If you have a nutritionist or dietitian in your area I really recommend at least having one session with them if you are just getting started on a program.
2. Don’t go on a diet! Everyone is out for the quick fix weight loss gimmick. If you go on a drastic diet you will only set your self up for failure. Balance and moderation is the key.
3. Follow the 4 basic principals:
a. Portion control. Eat 5 to 6 small meals a day. You want to be satisfied, not stuffed or full.
b. Drink more water. Cut out sugary drinks, caffeinated drinks or sodas. Water, water, water!
c. Choose complex carbohydrates over simple, and combine carbs with a lean protein to help regulate blood sugar and keep you from getting hungry sooner.
d. Take an essential oil. Take an essential oil or omega 3 fatty acid. Your body needs good fat to be able to burn fat. It also helps with blood sugar regulation, sugar cravings, digestion, lowering cholesterol, and promotes healthy skin, hair and nails.
4. Vary Your Foods. Sometimes while trying to watch fat, carbohydrate and caloric in-take, we tend to get into a food-rut by eating the same things everyday. Try changing your diet on a daily and weekly basis, while remaining within your nutritional program. You may find that your body will react positively to the variety in your diet by dropping those last dreaded few pounds and inches!
5. Plan your day the night before. Plan what you are going to eat or know where you are going to get your food ahead of time. People get busy and then don’t have their food with them and that is when they get into trouble and tend to eat something fast, easy, and usually not so healthy.
6.Keep a cooler in your car. Have a small cooler packed with healthy foods in your car at all times. Then you have no excuse to eat badly.
7. Cook food ahead of time. One day a week cook healthy food enough for an entire week of leftovers and pre-package them in the right portion size so you can take them out and warm them up after a long busy day or lunch time.
8. Buy a healthy cookbook. Food variety and good tasting food is the trick to staying motivated to eat healthy. Try a new recipe each week.
9. Find healthy fast food or dining. Call ahead to make sure your restaurant has healthy choices.
10. Watch sodium intake. Cutting down on sodium can make a huge difference on water retention and natural weight loss.
11. Don’t be too hard on yourself. If you have a slip up on your healthy eating plan, don’t get down and then lose it the whole week. Just get right back on track the next day and focus on the positive changes you have made. Having one bad day can be ok, but a whole week of indulging can be disastrous.
Q “I want to be lean, I workout 5 days a week running, jumping rope, and fast walking. I am thin but not defined. What can I do to get leaner? I don’t lift weights because I don’t want to get big and bulky. I want my arms, hips and butt to be smaller and leaner! Is there anything else I can do?”
A * Lift weights!
*A pound of fat contains 3500 calories.
*It takes 10 days to lose a pound of fat if you burn 350 calories in a workout and don’t increase food intake.
*You will burn an extra 325 calories a day if you weight train! (Which is the equilivant of running for 20 to 30 minutes a day).
*Weight training increases caloric consumption during and after exercise.
*It also increases muscle mass, which boosts metabolic rate further.
*Don’t worry about bulking up! Muscle is denser than fat, which means it takes up less space per pound. Your waist, hips and arms will get smaller as you gain muscle and lose fat!
Q “I need to lose weight but my boyfriend doesn’t. I can’t seem to keep myself on a good eating program when he is eating crap all day long. How can I stay motivated to eat healthy or to keep from being tempted to eat something bad? Thanks for your help, Don.”
A 1. Have a “distraction plan” in tact for when he wants to eat unhealthy. Have healthy but yummy food on hand to eat when he starts to eat bad. Use a distraction like going for a walk, calling a friend for support, playing with your kids, or getting out of the house so you won’t be tempted.
2. Explain to him that you want him to support you in your weight loss efforts. Tell him that you feel sexier when you look better. Feeling sexier leads to more sex!
3. Going out to eat, you plan the place so you can find a place where you know you can get something good.
4. Plan ahead. If you are going to a party or event where you know there will be snacks or junk food, plan ahead by either eating before or bring your own food with you so you won’t be tempted.
5. Make sure you are eating enough. When people feel deprived is usually when they crave junk food or are tempted to eat something bad. Make sure you are eating small meals every three hours to avoid starving and binge eating.
6. Keep your inspiration picture in your purse or pocket. Keep your picture of your ideal body type close so when you feel tempted to eat something bad you can take it out to remind yourself what you are striving for.
7. Remove easy targets. Get all the junk food out of your house or office that could be tempting. You do the shopping and cooking so you wont buy something you know you can’t resist or cook something you know will throw you off track!
Q “I am great on my healthy eating plan all week, so on the weekend I feel I can reward myself with a cheat meal or cheat day. I have hit a plateau and am wondering if my cheat day is killing my plan. How do you feel about a cheat day?”
A Here are five great ways to pat yourself on the back without falling off the wagon:
*Buy a new outfit to go with your new body. Or, if you really feel like celebrating, buy a whole new wardrobe.
*Treat yourself to a day at the salon or spa. A pedicure or massage can really keep your spirits up.
*Have a "night out" that doesn’t revolve around dinner. Instead, cook a simple meal at home and then go out to the theater or movies.
*Buy yourself some fresh-cut flowers to decorate your home or office. Having a thing of beauty nearby will help remind you of your own beauty.
*Take a bubble bath. Enjoying some quiet "me" time will give you the energy to stay on track.
Stay Fit and Healthy!