Eat This, Burn Fat!

10 POWERHOUSE FOODS THAT WILL HELP YOU BURN FAT

Marissa Balch - CPT, Nutrition Coach

1. Oatmeal

Great source of soluble fiber and slow-digesting carbohydrates that will keep blood sugar and insulin in check so fat burning can stay high.

2. Eggs

A form of well-absorbed protein, healthy fats and Vitamin D (found in the egg yolk). Eggs also contain lecithin, which promotes healthy liver function, thereby helping the body to burn fat.

3. Salmon

High in omega-3 fatty acids, salmon reduces inflammation in the body and lowers LDL and triglyceride levels while raising good HDL levels. Salmon also has a beneficial effect on leptin (hunger hormone) levels in the body, which means it helps to suppress your appetite.

4. Nuts

Another source of fiber and rich in omega-3s, these fats help to regulate blood sugar and protect the heart and the immune system.

5. Grapefruit & Berries:

These fruits contain slow-digesting carbs and are rich in fat-fighting fiber. Strawberries, raspberries, blueberries and blackberries all are loaded with soluble fiber and antioxidants that protect blood vessels and promote healthy blood flow.

6. Avocado:

It’s got fat, yes, but the good kind! The monounsaturated fats found in avocado are burned readily for fuel during exercise and actually encourage fat burning. Good source of fiber and antioxidants.

7. Leafy Greens:

Broccoli, specifically, is a fibrous carb that can make you feel full quickly—one reason why it’s a great food for getting lean. Broccoli also contains phytochemicals that can help enhance fat loss.

8. Cinnamon:

Helps to reduce blood sugar levels, which in turn prevents the body from storing sugar as fat. Add it to your oatmeal and yogurt to enhance flavor without adding calories.

9. Green Tea:

Drink this! Not only is green tea packed with antioxidants, it also contains catechins, a phytochemical that helps speed up metabolism and burn more fat.

10. Beans & Legumes

Great sources of protein and they normalize insulin levels and help keep your blood sugar steady throughout the day. Black beans, Garbanzo beans, red beans and lentils are all great to incorporate into your diet.

Have a Fit & Fabulous Thanksgiving!

Thanksgiving is about celebrating gratitude, family and friendships.

Food is also a huge component of how many of us celebrate the holidays with our families, and that's OK. You don’t have to deny dessert – it’s about moderation and living a balanced life!

Below you will find some great health, fitness, and happiness tips to get you through this Thanksgiving holiday, as well as one of our favorite Pecan Pie recipes that is Fit-Tabulous and Guilt Free! 

source:shutterstock.com

Fit-Tabulous Pecan Pie

Crust:

2 cups ground almond flour or oat flour

2 Tbs coconut oil

1 egg (cage free – vegetarian fed)

1/4 tsp sea salt

Combine the flour and salt in large mixing bowl. Add in egg and coconut oil. Use hand mixer to form the dough and press it into a greased pie dish. Bake at 350 degrees for about 10-12 minutes.

Filling:

12 dates (remove the pits and soak in water for 4 hours)

2 cups pecans (have extra topping the pie)

1/4 cup unsweetened almond milk

2 tsp cinnamon

2 tsp vanilla extract

1/4 tsp nutmeg

2 Tbs coconut oil

1/2 tsp sea salt

In large mixing bowl, combine 2 cups pecans and spices, then add the dates, coconut oil and milk. Once thoroughly combined, pour mixture into a pie shell. Top pie with extra pecans. To set - place in fridge for 30 minutes. Take out, heat up, and enjoy! Happy Thanksgiving!

Health Tips

Before heading to the kitchen, keep these healthy tips in mind to enjoy the festive food without going overboard.

• Eat breakfast. Skipping breakfast in order to “save your appetite” for dinner probably isn’t the best idea. Not breaking the fast ‘til the afternoon may lead to binging later on (read: four servings of mashed potatoes) .

• Hydrate. Make sure to drink water throughout the day to stay hydrated. Not drinking enough could spark hunger pangs, which may actually be thirst.

• Go easy on the appetizers. Cheese and crackers can happen any day of the year. Save your appetite (and calorie consumption!) as it gets closer to dinnertime.

• Use a smaller plate. Stick all those Thanksgiving sides on a smaller plate. Research shows a bigger plate of food may be licked clean, even if we’re not hungry.

• Dim the lights. Dimming the lights may lead to consuming less food. So create a nice intimate ambiance that everyone will love.

• Chew slowly. How quickly we eat really does matter. Chewing slowly could mean less calories consumed, so take a chill pill when digging into the dinner plate [3].

• Watch out for dangerfoods. Be careful of foods that aren’t as healthy as they seem. (Green bean casserole, anyone?) Gratins, mashed potatoes, and cranberry sauce may hide some sneaky ingredients high in fat and sugar.

• Drink responsibly. Unfortunately, liquid calories can sneak up on us during the holidays. Go easy on the booze and stick to a healthier cocktail like a vodka soda or bloody mary to avoid excess sugar.

• Skip the seconds. Wait 20 minutes (the amount of time it probably takes to feel full) before filling up the dinner plate again. Unless you’re really hungry, save some food for leftovers — the best part about Thanksgiving, right?

Fitness Tips
The Thanksgiving Day Parade doesn’t air all day. Skip crowding around the TV and try to fit in some fitness in (the more the merrier!).

• Get outside. Up early? Go for a walk to enjoy some pre-festivities alone time, or grab your favorite second cousin to catch up. For something a bit more intense, round up a group of family or friends and hit the backyard or local park for some flag football.

• Do it fast. Don’t have an hour to hit the gym? Try an at-home circuit workout. All it takes is 20 minutes (or less!) to get in a good workout.

• Split up the chores. Everyday activities (like tidying up the family room) can burn more calories than you’d think. So offer to do the dishes or swiffer the floor — not only does it lend a hand, it gets you moving, too!

• Bust a move. Nothing says family bonding more than a dance party. Gather a group, turn up the tunes, and get the blood flowing. It may help digest all that stuffing, too.

• Find a turkey trot. If up for the challenge, run a race Thanksgiving morning! There are a ton of Turkey trots around the country, so sign up and add crossing the finish line to your holiday to-do list.

Happiness Tips

An overdose of family and food can be stressful. Here are some ways to feel rested, calm, and in control.

• Inhale, exhale. Stressed because you’re trying to clean the bathroom and prep the turkey while entertaining seven cousins and Skyping with your Uncle? Take six to 10 deep breaths or try other quick, breathing exercises to relax.

• Write it down. If choosing to count calories over the holidays, track your food in a journal so you know how much you’re consuming. (Wait, I did have a hearty breakfast!) This will keep us in control of what and how much we’re eating.

• Meditate. Whether enduring too much family time or unable to resist eating a whole pumpkin pie (we understand), some meditation will could help lower stress levels. All you need is a few minutes and a quiet corner.

• Get enough sleep. Make sure to get seven to nine hours of sleep the night before Thanksgiving. Not getting enough sleep could amp up appetite levels the following day.

• Give yourself some wiggle-room. At the end of the day, Thanksgiving should be enjoyed with loved ones, and people should not worry about enjoying some good food with even better company!

Source:www.greatist.com

source:googleimages

Stuffed Peppers with Ground Turkey

Ingredients:

1 lb lean ground turkey or ground venison

3 large bell peppers, washed

1 garlic clove, minced

4 small mushrooms, chopped

1/4 onion, minced

1-cup low sodium chicken broth

1 1/2 cups brown rice

2 tbsp. Chili powder

1 tbsp. chopped fresh cilantro

1 tsp. garlic powder

1 tsp. cumin powder

Sea salt to taste

Olive oil spray

Reduced fat shredded cheese

Directions:

Pre-heat oven to 400°. Spray olive oil spray in a medium size sauté pan and heat on a medium flame. Add onion, garlic, mushrooms and chopped cilantro to the pan. Sauté about 2 minutes and add your ground turkey or venison. Season with sea salt, chili powder, garlic powder, and cumin. Leave on medium heat for several minutes until meat is completely cooked through. Add 1/2 cup of chicken broth, mix well and simmer on low for approx. 5 minutes. Combine cooked brown rice and meat together in pan.

Wash and cut bell peppers in half lengthwise, removing all seeds. Place in an 8x8 baking dish. Spoon the meat mixture into each pepper half and fill it with as much as you wish. Place all stuffed pepper halves on the baking dish and pour the remainder of the chicken broth on the bottom of the pan. Cover tight with aluminum foil and bake for about 35 minutes. Top with shredded cheddar cheese and grub!

Turmeric - A Super Herb

Ever since I can remember, I have always been interested in learning about food, talking about it, preparing it, or eating it. Since becoming a personal trainer, I have now even taken an interest in the effects food can have on our bodies - both healing and detrimental. Turmeric, a herbaceous plant from the ginger family that is recognized as a super healing herb, is one of the many things I have incorporated into my diet lately because of its known health benefits. Some of those benefits include:

1. Prevents Cancer

Turmeric can help prevent prostate cancer, stop the growth of existing prostate cancer and even destroy cancer cells. Multiple researchers have found that the active components in turmeric make it one of the best protectors against radiation-induced tumors. It also has a preventive effect against tumor cells such as T-cell leukemia, colon carcinomas and breast carcinomas.

2. Anti-Inflammatory

The anti-inflammatory properties in turmeric are great for treating both osteoarthritis and rheumatoid arthritis. In addition, turmeric’s antioxidant property destroys free radicals in the body that damage body cells. 

3. Liver Detoxifier

Turmeric is a natural liver detoxifier. The liver detoxifies the blood through the production of enzymes and turmeric increases production of these vital enzymes. These vital enzymes break down and reduce toxins in the body. Turmeric also is believed to invigorate and improve blood circulation. All of these factors support good liver health.

4. Controls Diabetes

Turmeric can be used in the treatment of diabetes by helping to moderate insulin levels. It also improves glucose control and increases the effect of medications used to treat diabetes. Another significant benefit is turmeric’s effectiveness in helping reduce insulin resistance, which may prevent the onset of Type-2 diabetes. However, when combined with strong medications, turmeric can cause hypoglycemia (low blood sugar). It is best to consult a healthcare professional before taking turmeric capsules.

5. Reduces Cholesterol Level

Research has proven that simply using turmeric as a food seasoning can reduce serum cholesterol levels. It is a known fact that high cholesterol can lead to other serious health problems. Maintaining a proper cholesterol level can prevent many cardiovascular diseases.

6. Immune Booster

Turmeric contains a substance known as lipopolysaccharide, which helps stimulate the body’s immune system. Its antibacterial, antiviral and antifungal agents also help strengthen the immune system. A strong immune system lessens the chance of suffering from colds, flu and coughs.

7. Heals Wound

Turmeric is a natural antiseptic and antibacterial agent and can be used as an effective disinfectant. If you have a cut or burn, you can sprinkle turmeric powder on the affected area to speed up the healing process. Turmeric also helps repair damaged skin and may be used to treat psoriasis and other inflammatory skin conditions.

8. Weight Management

Turmeric powder can be very helpful in maintaining an ideal body weight. A component present in turmeric helps increase the flow of bile, an important component in the breakdown of dietary fat.

9. Brain Health

Brain inflammation is suspected to be one of the leading causes of cognitive disorders such as Alzheimer’s disease. Turmeric supports overall brain health by aiding in the removal of plaque build-up in the brain and improving the flow of oxygen. This can also prevent or slow down the progression of Alzheimer’s disease.

10. Improves Digestion

Many key components in turmeric stimulate the gallbladder to produce bile, which then improves digestion and reduces symptoms of bloating and gas.Turmeric is also helpful in treating most forms of inflammatory bowel disease including ulcerative colitis. 

Sources: http://www.top10homeremedies.com, www.herbalists101.com

Note: This post and related nutritional post provided within this blog are intended for informational and educational purposes only, and is not to be taken as medical advice. I am not nor do I claim to be a medical doctor or registered dietician. Please see the advice of your physician or health care practitioner on any matters regarding your health.