November Newsletter
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We are coming into one of the most dreaded times of year where it is considered the ‘norm’ to gain weight and give into temptation because it is the only socially acceptable thing to do. No doubt the holidays are tough but there is no reason why we can’t set reasonable goals and still enjoy the holidays!

Here are five powerful holiday fat loss helpers that will allow you to have your cake and eat it too (pun intended).

1. Set a plan. You know there are going to be social events and days specifically where you will be challenged. Build your plan around them and on those days choose one meal which you will use as a cheat meal.  I suggest working out on those cheat meal days so that the ‘damage’ is minimized by the cheat meal.  Make sure you have a plan in effect so that your two cheat meal doesn’t turn into cheat weekends or weeks.  Set a plan and stick to that plan.

2. Perform short workouts with higher intensity and little to no equipment.  Using little to no equipment allows you to have diversity in your workout environment.  You can train anywhere.  And the short workouts are as effective and in many cases, more effective than longer workouts.  The shorter workouts allow you to fit them into your busy holiday schedule.

3. Schedule your workouts earlier in the day.  Scheduling your workouts earlier in the day allows you to get them done without trying to fit them in later in the day which tends to be taken up with dinner parties, get togethers, and family time.  Most people don’t get up early to exercise during the holidays or early for anything (unless its cooking on Thanksgiving or opening presents on Christmas), but you certainly can fit in a short intense workout before the festivities begin.

4. Hold the starch, double the veggie.  At meal times, minimizing the starchy carbohydrates and doubling up on veggies as well as having an extra portion of  protein will help your nutrition and you won’t feel like depriving yourself.  If you hold the starches at dinner, you have an opportunity to indulge in dessert and give yourself that extra special treat without guilt about unsupportive calories.

5. Don’t do it alone.  There is a good chance that a family member or a friend would also like to minimize the damage the holidays can do to their waistline.  So make it known what you are doing and put the offer out to others to join you so you can keep each other on track and accountable.  When your will power is weak and you want to fall off the supportive wagon, your support person may have the will power to say no and help you through the challenge.

The holidays don’t have to spell defeat.  If you implement the strategies above, you can minimize the bulge to your waistline and come out of the other side of the holidays ready to kick it into high gear.


3 Steps to Overcome Overeating

Let's face it, the extra pounds you're carrying around are due to overeating - plain and simple.

Why do you overeat? Here are a few likely reasons:

1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that's what your parents taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.

2. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking - these absentminded calories really add up.

3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.

Here are 3 Steps To Overcome Overeating - read these, and apply them to your life.

Step #1: Pay Attention and slow down!!!!!!!!!!!!!

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don't eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and try not to graze in the kitchen while cooking.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal and make sure that it's balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and the good fat (in moderations) and sweets, your body will be satisfied and you'll lose the urge to overeat.

This means you shouldn't always eat carb-based meals and you also shouldn't always eat high-fat meals. Make a mental checklist of the food groups that you've eaten each day. Did you eat lean protein? Did you have plenty of vegetables?  This mental checklist will save you from making food decisions that you'd later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied - you've just gotten so good at ignoring the signs that you barrel through your meal only to feel like you've been hit by a ton of bricks once all that food hits your stomach. It's time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you'll notice a point when each bite becomes less and less satisfying. That is your body's way of letting you know that you've had enough and that each continued bite is simply overkill (no you don't have to clean your plate).

By learning how to control your eating habits, you'll find weight loss to come simply and naturally.

Remember to take long deep breaths before during and after, this will help you relax and bring you out from that under the radar stress level you may not detect. This will help your digestion, metabolism, mood, and limit the overeating!


Have a Rice Day!  

Quit rubbing your eyes and pinching yourselves, people -- YES, a calorie-friendly jambalaya! If it's spicy, sausage-packed comfort food you crave, you'll wanna save this recipe...

6 oz. (about 2 links) fully cooked chicken sausage (like the kind by Applegate Farms), sliced into coins
One 14.5-oz. can fire-roasted diced tomatoes (not drained)
1 onion, chopped
1 green bell pepper, seeded, chopped
1 cup chopped celery
1 cup low-sodium fat-free chicken broth
1/2 cup uncooked brown rice
1 tbsp. chopped garlic
1 tsp. Cajun seasoning
1/2 tsp. hot sauce, or more to taste
1/4 tsp. dried oregano
1/4 tsp. dried thyme
6 oz. raw shrimp, tails removed, deveined, chopped
Optional: salt and black pepper

Add all ingredients except shrimp to a large pot on the stove. Mix thoroughly. Bring to a boil.

Reduce heat to medium low. Cover and simmer until veggies are tender and rice is fluffy, about 35 minutes. Add shrimp and re-cover. Continue to cook until shrimp are tender and cooked through, about 6 minutes.

If you like, season to taste with salt, black pepper, and additional hot sauce. Serve and enjoy!!!

Serving Size: 1 1/2 cups
Calories: 256
Fat: 5.5g
Sodium: 688mg
Carbs: 30.5g
Fiber: 3.5g
Sugars: 6.5g
Protein: 20g



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