The Healthiest Holiday Plan

10 Rules to Follow during the Holidays

Winter is here and so are the holidays. Are you going to have another year of gaining unwanted weight? No you are not; you work too hard to surrender now. The holidays are meant to pick you up, not bring you down. Lets’ get you ready to have the healthiest holidays of your life.

1. Eat more, move more

This is my favorite rule. It’s so simple when you think about it. If you had a holiday party and just could not resist the temptation to eat the peanut butter balls or your Aunt’s cheesy potatoes don’t worry about it just make sure you hit the gym a little bit harder the next day? Let me take that back, hit the gym A LOT harder. I know you are busy, but everyone can find 15-30 minutes to get a work out in. You want to expend more calories than you take in to avoid weight gain. Need ideas for what to do? Try the Dirty 30 Abs Workout!

2. Holiday ½ Plate Rule

When you are at a potluck or maybe a holiday work party choose to eat your meal on a dessert plate. The dessert plate will be a smaller circumference and you won’t be able to stack so much food onto it. You will still get that clean your plate satisfaction while significantly cutting your calories in half.

3. Hydrate, hydrate, hydrate!

It’s simple; divide your bodyweight in half, drink that in ounces of water EVERY DAY. Keeping up with your water intake will help get rid of toxins, sodium, sugar and alcohol. Buy a big water jug(I like Nalgene). A protein shaker works fine too. Carry that with you throughout the day and pound the water.

4. Sneak a pregame meal in before you go

If you are on your way to a party and have a little time to eat something healthy that will fill you up, do it! I highly suggest choosing these snack bars! Advo Bars This way you will not be so focused on eating and more focused on the real purpose of holiday parties: enjoying your friends and family.

5. Pick your Potluck

So you got invited to the potluck and want to impress the guests with the meal you bring. Trying to impress the guests does not always mean you have to provide the unhealthy stuff. There are a ton of healthy ideas you can use here. Check out the bottom of this blog for 10 of them! Bring a healthy meal and show off your new healthy lifestyle. Your mom will be proud.

6. Eat more often

I am sure you have heard by now that eating small meals throughout the day will help boost your metabolism. Now is the time to really kick that method into high gear. Let me be clear when I say this, eating more often means putting more food into your mouth more frequently, not putting more calories into your body. Don’t eat 1,000 calories for breakfast then 2 big meals later. Space them out, eat 5-7 smaller meals and keep that metabolism lit all day long.

7. Schedule a Free Trial Workout

You know that you have been holding back on your workouts. Sign yourself up for a free trial workout with us. What do you have to lose? The class is totally free and is completely at your own pace. If your afraid it will be too hard, do not worry. I am a professional and know exactly what you can and cannot do. I will walk you through the class and I gurantee that you will love your decision. Click Here to Sign Up. This might be the most important thing you do all year.

8. Take a Belfie

I love that word. Belfie is your stomach’s version of the selfie. Get it? So here is what you will do: Take a picture of your stomach and keep it somewhere safe. Take a look at it. Is that the stomach you want? Are you cool with it? If so then keep practicing your healthy habits. If not well then you need to really start making some changes. Why not during the holidays? Either way you look at it, the belfie will make you more aware of where your health is today. Everybody’s doing it!

9. Sweat once a day

We are in Michigan. Snow is coming and a lot of it. Don’t hate it, embrace it. Get outside with your family and have an epic snowball fight, play a thanksgiving football game, shovel snow, go skiing, snowshoe etc. Do something that requires you to move your body and break a little sweat. This will keep your metabolism going and best of all, you will be enjoying life! Unplug from the technology and sweat once a day.

10. Make your goals public

Write down your goals for the holidays and tell at least 10 people about them. It takes courage to really tell people your goals, cowards are afraid to admit them. By telling people your goals you become more aware of them and are way more likely to succeed. Another great way to do this is to post them on pintrest, twitter or your facebook. Be proud and loud.

10 Healthy Holiday Recipe Ideas

Sweet Potato & Turkey Casserole

Ingredients:

  • 1 pound ground lean turkey
  • 2-3 medium sweet potatoes, chopped
  • 1 green bell peppers, chopped
  • 1 sweet onion, chopped
  • 4 egg whites
  • 4 whole eggs
  • Salt & Pepper to taste

How to make it:

Get started by cooking turkey in a large skillet, adding in peppers and onions. Coat bottom of a baking dish with diced sweet potatoes and layer cooked turkey mixture. Beat eggs together and pour in baking dish and season with salt/pepper. Bake in oven at 375 degrees for 30-45 minutes

Or until egg mixture is baked through. Serve warm

Turkey Meatballs

Ingredients:

  • 1 1/4 to 1 1/2 pounds ground turkey
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon dried leaf basil
  • 1/4 teaspoon dried leaf oregano
  • 1 clove garlic, finely minced
  • 2/3 cup fine dry bread crumbs, divided
  • 2 tablespoons grated onion
  • 1 large egg
  • 2 tablespoons fresh chopped parsley
  • 4 tablespoons grated Parmesan cheese
  • 2 tablespoons olive oil

How to make it:

Line a jelly roll pan or large baking pan with nonstick foil. Heat oven to 350°. Combine turkey, salt, pepper, basil, oregano, garlic, 1/3 cup of the bread crumbs, grated onion, egg, parsley, cheese, and olive oil. Mix until well blended. Put the remaining 1/3 cup of bread crumbs in a plate. Form the ground turkey into 1-inch meatballs and roll lightly in the bread crumbs. Arrange on the baking pan and bake for about 35 minutes. Serve with the sauce of your choice or use in your favorite appetizer meatball recipe.

 

Pumpkin and chicken sausage risotto

Ingredients:

  • 2 cups 1-inch-cubed pumpkin or butternut squash
  • 2 tablespoons olive oil
  • 1 tablespoon ground dried sage
  • Nonstick cooking spray
  • 6 ounces spicy chicken sausage links
  • 1 1/2 cups farro
  • 3 cups low-sodium fat-free chicken stock
  • 1 large shallot, minced
  • 1/4 cup dry white wine
  • 1/2 cup grated Parmesan
  • 1/2 cup chopped fresh parsley

How to make it:

  1. Preheat the oven to 375 degrees. In a medium bowl, mix pumpkin, 1 tablespoon oil and sage. Coat a medium roasting pan with cooking spray, add pumpkin and top with sausage. Roast 15 minutes; turn sausage over and roast 15 minutes more. Remove from oven. Put pumpkin aside and reserve; place sausages on a plate and let cool, about 7 minutes. Slice into 1/2-inch rounds; set aside.
  2. Meanwhile, rinse and drain farro. In a medium saucepan, bring chicken stock to a simmer. In a large pot, heat remaining olive oil over medium heat. Add shallot and sauté until soft, about 2 minutes. Stir in farro.
  3. Add wine to farro; cook until absorbed, about 7 minutes. Stir in 2 ladles chicken stock. Cover, leaving the lid cracked, and bring to a gentle simmer. When stock is mostly absorbed, about 5 minutes, add 2 more ladles stock, stir and cover, keeping lid cracked. Repeat the process until all stock has been used and almost completely absorbed. Remove pot from heat and stir in Parmesan. Cover and let risotto rest 5 minutes. Stir in sausage, pumpkin and chopped parsley; serve.

Cornbread and sausage stuffing       

Ingredients:

  • 1 pound sweet Italian turkey sausage, (about 4 links), casings removed
  • 2 cups finely chopped onion
  • 1 1/2 cups finely chopped celery
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 2 pounds prepared cornbread, cut into 3/4-inch cubes (about 12 cups)
  • 1/4 cup chopped fresh parsley
  • 1 tablespoon chopped fresh sage
  • 1 1/2 cups reduced-sodium chicken broth

How to make it:

  1. Preheat oven to 325 degrees F. Coat a 9-by-13-inch baking pan with cooking spray.
  2. Cook sausage in a large nonstick skillet over medium-high heat, stirring and breaking up with a wooden spoon, until browned, about 10 minutes. Add onion and celery; cover, reduce heat and cook, stirring occasionally, until tender, about 10 minutes. Transfer the mixture to a large bowl. Season with salt and pepper. Add cornbread, parsley and sage.
  3. Bring broth to a simmer in a small saucepan. Pour 1 cup over the stuffing mixture and toss gently (the cornbread will break into smaller pieces). Add as much of the remaining broth as needed, 1/2 cup at a time, until the stuffing feels moist but not wet. Spoon the stuffing into the prepared pan and cover with foil.
  4. Bake the stuffing until thoroughly heated, about 25 minutes. Serve warm.
  5. Tip: MAKE AHEAD TIP: Prepare through Step 3, cover and refrigerate for up to 1 day. Bake at 350 degrees F until hot, about 30 minutes.

Turkey Tenderloin Roast

Ingredients:

  • 3 teaspoons extra-virgin olive oil, divided
  • 1 1/2 pounds turkey tenderloin
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 1 cup pitted and chopped fresh or frozen cherries
  • 1 cup cranberry juice, divided
  • 1/4 cup whiskey
  • 2 teaspoons chopped fresh thyme, or 1/2 teaspoon dried
  • 1/2 teaspoon dry mustard
  • 2 teaspoons cornstarch

How to make it:

  1. Preheat oven to 450 degrees F.
  2. Heat 2 teaspoons oil in a large ovenproof skillet over high heat. Season turkey with 1/4 teaspoon salt and pepper and cook until golden brown on one side, about 3 minutes. Turn it over and transfer the pan to the oven. Roast until the turkey is no longer pink in the middle and registers 165 degrees F on an instant-read thermometer, 15 to 20 minutes. Transfer the turkey to a clean cutting board and tent with foil to keep warm.
  3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. (Be careful, the handle will still be hot.) Add onion and cook, stirring, until starting to soften, 2 to 3 minutes. Add garlic and cook, stirring, for 30 seconds. Add cherries, 3/4 cup cranberry juice, whiskey, thyme, mustard and the remaining 1/4 teaspoon salt. Cook, stirring occasionally and scraping up any browned bits, until reduced, about 4 minutes.
  4. Meanwhile, stir together the remaining 1/4 cup juice and cornstarch in a small bowl. Add to the pan and cook, stirring, until thickened, about 30 seconds. Slice the turkey and serve with the sauce.
  5. Tip: Check the label to avoid turkey tenderloin “enhanced” with a sodium solution.

Chicken and Veggie Kabobs

Ingredients:

  • 2 Pounds Chicken Breast
  • 2-3 Bell Peppers
  • 1 Package Mushrooms
  • 1 Sweet Onion Sliced
  • 1/3 Cup Honey
  • 1/3 Cup Soy Sauce
  • 1 tbsp minced garlic

How to make it:

  • In a small mixing bowl, combine garlic, honey and soy sauce.
  • Once mixed add the cut up chicken breast to the bowl to marinade
  • Once marinated, make your own kabob combining chicken, mushrooms and peppers
  • Cook on grill, skillet or oven at 350 degrees until meat is cooked
  • Goes great with sweet potato fries!

Roast chicken with Potatoes and Butternut Squash

Ingredients:

2 tablespoons minced garlic, divided

1 teaspoon salt, divided

3/4 teaspoon freshly ground black pepper, divided

1/2 teaspoon dried rubbed sage

1 (3 1/2-pound) roasting chicken

Cooking spray

12 ounces red potatoes cut into wedges

1 1/2 cups cubed peeled butternut squash (about 8 ounces)

2 tablespoons butter, melted

How to make it:

  1. Preheat oven to 400°.
  2. Combine 1 1/2 tablespoons garlic, 1/2 teaspoon salt, 1/2 teaspoon pepper, and sage in a small bowl. Remove and discard giblets and neck from chicken. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Lift wing tips up and over back; tuck under chicken. Rub garlic mixture under loosened skin. Place chicken, breast side up, on rack of a broiler pan coated with cooking spray. Place rack in broiler pan.
  3. Combine potatoes, squash, butter, 1 1/2 teaspoons garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Arrange vegetable mixture around chicken. Bake at 400° for 1 hour or until a thermometer inserted into meaty part of thigh registers 165°. Let stand 10 minutes. Discard skin.

Healthy Harvest Pumpkin Muffins

Wet Ingredients:

  1. 1/4 cup coconut oil, melted
  2. 1/2 cup maple syrup
  3. 4 eggs, at room temperature
  4. 3/4 cup organic pumpkin puree

Dry Ingredients:

  1. 1/2 cup coconut flour
  2. 1/2 cup tapioca flour
  3. 1 tbsp. pumpkin pie spice
  4. ¼ tsp. of salt

*Optional topping or mix in

Cacao Nibs or your choice of nuts (muffins will no longer be Nut-Free if you use nuts).

How to make it:

  1. Pre-heat oven to 350.
  2. In a large bowl, mix together the melted coconut oil and maple syrup. Mix in one egg at a time, making sure it’s fully incorporated before adding the next. Mix in the organic pumpkin puree.
  3. Slowly add in the dry ingredients. Once combines, you can mix in cacao nibs, seeds or nuts if desired, or you can just leave the batter plain.
  4. Coat your muffin tin with coconut oil or coconut oil spray. Fill muffin tins to the top with the batter. Top the muffins with extra toppings if desired.
  5. For mini muffins, bake for 13-15 minutes or until done.
  6. For regular sized muffins, bake for 22-25 minutes or until done.
  7. Remove from oven and let cool.
  8. They taste great right out of the oven, but they taste even better the next day (if you still have any leftover)! Enjoy!

Healthy Gluten Free Stuffing

Ingredients:

1 loaf gluten-free, whole-grain, or sprouted bread

6 tbsp coconut oil

1 large, yellow onion, diced

2 stalks celery, chopped thin

3 tbsp fresh parsley, chopped

3 tbsp fresh thyme, chopped

3 tbsp fresh sage, chopped

2 cups organic chicken stock

1 lb grass-fed ground beef

2 cups cranberries

2 cups pecans or walnuts (we used both combined)

Salt & Pepper

Let the bread sit out, uncovered, overnight to stale.

How to make it:

  1. Preheat oven to 350F.
  2. Make sure all herbs and veggies are chopped according to ingredient list.
  3. Cut bread into cubes and place on a baking sheet and bake for 5 minutes. Once baked, place the bread cubes in a large bowl.
  4. In a large skillet or pan, melt the coconut oil and add the onions, celery, parsley, and salt and pepper to taste.
  5. Sauté over medium heat for 10 minutes, until the veggies are tender.
  6. Transfer the veggies to the bowl with the bread cubes. In your large skillet or pan, cook the ground beef until browned, breaking up into small pieces.
  7. Add the beef to the bread mixture when cooked through.
  8. Add the chicken stock and cranberries and mix well. Pour into a 12-inch baking dish and bake for 30 minutes until browned and hot in the middle.

Paleo Pancakes

Ingredients:

3 eggs

2 bananas (mashed)

1/3 maple almond butter or (1/3 c. almond butter plus 1 Tbsp. maple syrup)

1 cup almond meal/flour

1 tbsp vanilla

1/4 tsp baking soda

1 tsp cinnamon

Optional: blueberries, mini choc chips, diced apple

How to make it:

  1. Stir together the first 7 ingredients. Add optional items to the mix if you want pancakes all one flavor, or sprinkle toppings on after you pour mix on the skillet. This allows you to make several different kinds.
  2. Melt grass-fed butter or coconut oil onto a skillet.
  3. Pour batter 1/4 cup for each pancake. Cook thoroughly and flip. The insides of these pancakes take a little bit longer to cook than regular pancakes so keep an eye on them as you get familiar with the batter.
  4. Top with Raw 100% Pure Maple Syrup, honey, or fruit if desired! –
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