Turkey Burn

Don't have a lot of time to hit the gym? What if I told you in 30 minutes you can burns 450 calories in  — including warm up and cool down. That would take upwards of 55 minutes on a treadmill — and would be boring as hell.

This workout is metabolically demanding, you’ll actually burn calories for up to 36 hours after you’re DONE your workout. So even when you fall asleep on the couch after your Turkey dinner, you’re STILL burning more calories than you normally would.

That’s because your body is working it’s way back to “normal” following the demanding session. During those 30 intense minutes, you aren’t JUST burning calories. You’re using up muscle fuel, ripping muscle tissue, and pressing your hormones into action.

All that metabolic activity is what forces your body to rebuild afterward — burning more calories in the process. Oh, and it also makes you a bit like a Million Bucks! You come back for your next workout a little faster and a little stronger than you were before! Cool, huh?

Try this workout:


DYNAMIC WARM UP - 5 minutes
• Jumping jacks
• Flings
• Seal (cross over) jump jacks
• Side shuffle
• Prisoner squats
• Leg swings- front, back, side to side hamstring)
• Walking lunges
• High knees
• Bum kicks
• Tuck jumps
• Skipping

Perform 30 seconds work at the highest intensity you can! 

Relax - You get 30 seconds of rest in between :-D 

You will do 4 rounds of each super set.

Superset #1

1A: 1 leg Push Ups (30 seconds) *see modifications below
REST 30 seconds
1B: Body Weight Jump Squat (30 seconds) *see modifications below
REST 30 seconds


Repeat this superset 4 times!

Superset #2


2A: Front Alternating Lunge with a Shoulder Press (30 seconds)
REST 30 seconds
2B: Pull Ups (30 seconds) *see modifications below
REST 30 seconds


Repeat this superset 4 times!

Your done! 

Congratulations - enjoy your Thanksgiving with your loved ones! 

*Modifications*

1 leg push ups --> Push ups on knees or both toes on ground

Jump Squat --> Standard body weight squat lower down so thighs are parallel with group - no jump!

Pull Ups --> use a resistance band wrapped around pull up bar and around your leg to help with ascent or if at the gym use an assisted pull up machine (you kneel on a platform that helps take the load of lifting your whole body weight) even even that machine is not available nor a pull up bar you can try the Lat Pull Down machine too!

Thanksgiving Dinner Alternative: Quinoa instead of Stuffing

Get Stuffed With Unstuffing 

 1 cup quinoa (or whole grain of choice)
2 cups water
1/2 onion, coarsely chopped
2 cups broccoli, coarsely chopped
two large handfuls baby spinach
2 cloves garlic, minced
1/2 cup raw pumpkin seeds, or nut/seed of choice
1/4 cup dried cranberries
2 Tbs honey
2 Tbs olive oil
sea salt and pepper to taste

• Using a fine mesh sieve, thoroughly rinse whole grains until water runs clear. Place in pot
• Add water, chopped onion and garlic.
• Cover pot, bring to a boil and then reduce to a low simmer for 10 minutes.
• Add chopped broccoli on top of simmer grains and cook for another 10 minutes.
• While cooking, lightly toast pumpkin seeds on low to medium heat in a dry pan. Remove once they become fragrant but not too browned.
• Once all water has been absorbed, turn off stove, add spinach and cover. This will allow spinach to steam without getting overcooked.
• Stir in olive oil and honey
• Add in cranberries, sea salt and pepper
• Serve warm or at room temperature

Eating Clean Thanksgiving dinner - Pomegranate-Glazed Stuffed Roast Turkey

Here is a great recipe from the Eating Clean Magazine -  

Pomegranate-Glazed Stuffed Roast Turkey!

Serves 14

Makes 30 minutes

Total time 4 to 4 1/2 hours (includes roasting)

INGREDIENTS:

• 2 tbsp chopped fresh rosemary
• Zest 1 lemon
• 1 tsp fresh ground black pepper
• 3/4 tsp sea salt
• 1 14- to 16-lb turkey, defrosted and brought to room temperature
• Olive oil cooking spray
• 1/4 cup low-sodium chicken broth
• 1 recipe Mushroom & Leek Stuffing, at room temperature

INSTRUCTIONS:

1. Preheat oven to 325°F. In a small bowl, stir together rosemary, lemon zest, pepper and salt. Set aside.
2. Prep turkey, following the Step-By-Step Turkey Prep Guide.
3. Transfer turkey to oven and roast for a total time of 3½ to 4½ hours. While turkey roasts, make Pomegranate Glaze. After 2 hours of cooking, loosely cover turkey with foil to prevent over-browning. When turkey is 20 to 30 minutes from being done (meat temperature registers about 160°F), uncover and baste with half of Pomegranate Glaze. The turkey is done when juices run clear and a meat thermometer registers 180°F when inserted into the deepest part of the thigh and 165°F when inserted into the center of stuffing in the body cavity.
4. Remove turkey from oven and let rest for 20 minutes. Add remaining ¼ cup broth to remaining Pomegranate Glaze and reheat on low until hot but not bubbling. Spoon stuffing out of neck and body cavity and transfer to a serving bowl. Remove turkey skin and carve. Drizzle each serving with 2 tsp Pomegranate Glaze and serve.

Timesaving Tip: Complete the Step-By-Step Turkey Prep Guide through Step Six up to 1 day ahead of your Thanksgiving dinner. Cover and refrigerate turkey. Stuff turkey just before roasting to prevent bacteria growth.

NUTRIENTS per serving
(4 oz skinless white meat, 1/2 cup stuffing, 2 tsp glaze):

• Calories: 320
• Total Fat: 4 g
• Sat. Fat: 2 g
• Carbs: 36 g
• Fiber: 5 g
• Sugars: 10 g
• Protein: 25 g
• Sodium: 530 mg
• Cholesterol: 60 mg

Vegan Lentil Walnut Loaf

Vegan Lentil Walnut Loaf

makes 1 loaf

1 cup lentils

3 cups vegetable stock or broth

1 large yellow onion

1 large carrot

1 stalk celery

2 tbsp olive oil

2 tsp minced garlic

1 cup breadcrumbs

3/4 cup chopped walnuts

3 tbsp ground flax mixed with 1/2 cup water

1 tsp oregano

1 tsp sea salt

1/2 tsp ground black pepper

2 tbsp ketchup

1 tbsp pure maple syrup

1 tbsp balsamic vinegar

Preheat your oven to 350 degrees.

In a small bowl, combine the ground flax and 1/2 cup water. Set aside.

Simmer together the lentils, broth and a pinch of salt for about 25 minutes or until the lentils are tender and have absorbed all the broth.

Meanwhile, prepare your veggies. Chop the onion, grate the carrot and dice the celery. Saute the onion and celery in the olive oil over medium high heat for six minutes, or until

tender, not caramelized. Add the garlic and carrot and cook for about another four minutes.

Toast the walnuts in the oven for six to seven minutes. Add them to the onion/carrot/garlic mixture on the stove and stir well.

Add the oregano, salt and pepper as well and then take the mixture off the stove and transfer to a large bowl.

Add the breadcrumbs, flax/water and cooked lentils and toss well. Press mixture into a greased loaf pan and set aside while you make the topping.

In another small bowl combine the ketchup, maple syrup and vinegar. Spread on top of loaf. 

Bake for 40 minutes and then out on a plate.

Leftovers make great sandwich stuffers!

Eating Clean at Thanksgiving or on a Road Trip

For us Canadians Thanksgiving Weekend is approaching and some of you may be worried about over eating and ruining all your hard work towards your fitness goals -- rest easy!

I understand that some of us cannot resist mom's butter glazed Turkey, candied sweet potatoes and Pumpkin pie....and God forbid you decline and insult your mom after she spent several days planing this meal - certainly I do not suggest you do this - consider this your cheat meal for the week.

I do however suggest scheduling a workout before dinner or simply go for a walk prior to or after the meal to help alleviate your calorie intake. Why not invite the whole family! A nice brisk walk with chatter and laughter is great for family bonding!

Moreover some of you may live far distances from you family and will need to drive several hours to see them.


Here are some suggestions to eat clean while on the road:


If this is a short trip 2 - 6 hours:
Pack a big cooler with celery sticks, raw carrots, sweet potatoes, chicken breasts, wraps, hummus, yogurt, apples, mini whole-grain bagels, mandarin oranges and loads of water.

Longer trips may warrant longer pit stops at restaurants:

IHOP: order an Omelet with no cheese and no sour cream with Harvest Grain and Nut Pancakes with no butter and sugar-free syrup

Denny's: Have them grill plain chicken and eggs

Starbucks: Perfect Oatmeal without the sugar and a tall protein drink

At steakhouses: always opt for lean sirloin and fillet. Remember the "no butter" rule!

Reiterate to the waitress:
- Eggs to be cooked in spray and not in butter.
- "no sauce" on anything!
- your meat to be cooked dry with no oil or butter. 
- For veggies, be sure to ask for them "steamed with no butter".  

If you must stop at a fast food restaurant, keep it simple - the less ingredients the better:

Wendy’s: Order a dry baked potato with chives and broccoli, plus a side salad (no dressing). To spice up the latter, fork on some mandarin orange segments, which are sold as a dessert. Although nutritionists often recommend the chili as a more healthful alternative, it actually has about 40 different ingredients.

McDonald’s: About the only things that are clean here are the side salad (sans dressing), Apple Dippers (without the dip) and orange juice. Notice I didn’t recommend the grilled chicken breast fillet. That bad boy has about 26 different ingredients, and the liquid margarine in which it’s prepared has about a dozen more. That's one instance when simple isn't so simple.

Chinese: The mainstay here is brown rice and steamed veggies sprinkled with some light soy sauce.

Sushi: Order the sashimi or nigiri. In general, avoid the fancier and pricier named rolls - they have more sauces in it.

Mexican: Instead of beef, which is usually lower quality and heavily seasoned, order chicken, fish or bean tacos. The shell should always be soft, not fried, and ideally homemade from corn or flour.

 

Eating Clean Thanksgiving dinner - Mushroom & Leek Stuffing

For Thanksgiving traditionalists, skipping stuffing is out of the question. Here is a recipe from the eating-clean magazine that will satisfy your stuffing craving with whole-wheat bread and meaty porobello mushrooms.

Mushroom & Leek Stuffing

Serves 24

Makes (enough for a 14- to 16-lb turkey)

Total time 40 minutes

INGREDIENTS:

• 1 680-g loaf whole-wheat sourdough bread or regular whole-wheat bread
• 1 tbsp olive oil, divided
• 1 lb portobello mushrooms, cut into 1/2-inch pieces (about 4 cups)
• 1 cup finely chopped carrots
• 1 cup finely chopped celery
• 1 large leek, trimmed, halved lengthwise and chopped
• 1/2 cup low-sodium chicken broth
• 1 tsp fresh ground black pepper
• 1 1/2 tsp dried thyme
• 1 tsp dried rosemary
• 1 tsp chile powder
• 1 tsp onion powder
• 1/2 tsp sea salt

INSTRUCTIONS:

1. Preheat oven to 350°F. Slice bread (if not already sliced) and discard crusts. Cut bread into 3/4-inch cubes. Spread bread cubes out in a single layer on 2 rimmed baking sheets. Bake for 10 minutes or until lightly toasted, tossing halfway through. Transfer to a very large bowl.
2. Heat 1/2 tbsp oil in a large skillet over medium heat. Add mushrooms and cook, stirring often, until tender and lightly browned, 8 to 10 minutes. Add mushrooms to bowl with bread. Wipe out skillet with paper towel and heat remaining oil on medium-high. Add carrots, celery and leek. Cook until vegetables are tender and lightly browned, 8 to 10 minutes. Add to bread bowl.
3. Add remaining ingredients to bread bowl and stir gently to combine. Bread should be moist, not dry or soggy. Cool completely before stuffing turkey, about 1½ hours.

Option: If you’d rather not stuff the turkey, you can bake the stuffing separately: Bring stuffing to room temperature and, when the turkey finishes cooking, raise oven temperature to 400°F. Coat a large (about 9 x 13-inch) baking dish with olive oil cooking spray and add stuffing. Cover tightly with foil and bake for 20 minutes. Then remove foil and bake for 10 to 15 more minutes or until lightly browned.

Timesaving Tip: Stuffing may be prepared up to 2 days in advance. After cooling, cover and refrigerate. Bring to room temperature before stuffing turkey.

NUTRIENTS per 1/2-cup serving:

• Calories: 150
• Total Fat: 3 g
• Sat. Fat: 0 g
• Carbs: 28 g
• Fiber: 5 g
• Sugars: 5 g
• Protein: 6 g
• Sodium: 360 mg
• Cholesterol: 0 mg

Eating-Clean at Thanksgiving Dinner - Green Beans

Here are 2 recipes to try this Thanksgiving that are "eating-Clean" friendly!

Green Beans are loaded in Fibre and Nutrients, They are happily low in calories (just 43.75 calories in a whole cup), yet are loaded with nutrients — an excellent source of vitamin K, vitamin C, manganese, vitamin A, potassium, folate, iron, magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and niacin.


Almond Green Beans
Ingredients:

• 1 lb. fresh green beans, washed and trimmed
• 1 medium sweet red pepper, julienned
• 1 cup fresh mushrooms, sliced
• 1 small onion, chopped
• 1 tbsp. olive oil
• 1/4 cup sliced almonds, toasted

Directions:

1. Put green beans in a large saucepan and add enough water to cover the beans; bring to a boil. Cover and cook beans for approximately 4 to 7 minutes. You want the beans to be crisp-tender.
2. While the beans are cooking, in a large nonstick skillet, saute pepper, mushrooms and onion in olive oil until tender.
3. Drain the saucepan of green beans and stir into veggie mix. Sprinkle with the 1/4 cup almonds.

Here is the second green beans with almond recipe:
Spanish-Style Green Beans
Ingredients:

• 2 lbs. fresh green beans, washed and trimmed
• 2 tbsp. olive oil
• 2 cloves fresh garlic
• 1 small red onion, diced
• 1/4 cup water
• Salt and pepper
• 1 tbsp. fresh oregano
• 1/2 cup chopped almonds, toasted

Directions:

1. In a large saucepan, heat olive oil over medium heat. Add garlic, onion, and beans. Once garlic and onion starts to brown, approximately 1 to 2 minutes, add water. Cover saucepan and steam beans to desired tenderness. Remove from heat.
2. Season with desired salt and pepper. Add oregano.
3. After you’ve transferred the beans to a serving platter, sprinkle with the almonds.

Fall in love with Pumpkin - Lentil Stuffed

This recipe is in just enough time for Thanksgiving here in Canada!

Would not this be cute to serve before the main course?

It is High in Folate, Beta Carotene, Potassium, Calcium and Low in Fat and Calories 226 per serving!

 

 Ingredients:
1/2 cup brown lentils, (90g)
1 1/2 cups water , (375mL)
1/2 cup brown rice, (100g)
1 1/2 cups vegetable, or chicken stock (375mL)
1 bay leaf
4 baby nugget pumpkins
120 g sliced mushrooms
1 stalk celery, chopped finely
2 tablespoons snipped dill
3/4 cup cottage cheese, (185 g)
1 slice wholemeal bread, made into crumbs
1 tablespoon Parmesan cheese, grated
1 teaspoon paprika

Method:
1. Soak lentils in water for 1 hour. Drain, rinse and drain again.
2. Place lentils, rice, chicken stock and bay leaf in saucepan, bring to the boil, cover and simmer for 30 to 35 minutes (water should be absorbed). Remove bay leaf.
3. While lentils are cooking, pierce pumpkins in several places with a sharp skewer and bake in a moderate oven for 25 minutes.
4. Remove from oven, cut lid from top and scoop out seeds.
5. Combine cooked lentils, mushrooms, celery, dill and cottage cheese. Use this mixture to fill pumpkins.
6. Combine breadcrumbs, cheese and paprika, sprinkle on top of pumpkins.
7. Bake in a moderate oven (180ºC/350ºF) for 25 minutes.
8. Serve with a green salad or steamed green vegetables.