This week we are helping everyone kick that metabolism into high gear and beat the bulge before Thanksgiving dinner!
Kristen Crowley will be working with Craig Hamilton and Kyle Deinstadt from Hammer Fitness in Virginia Beach to show you special workouts, diet options, and tips!
Wednesday:
Workout 3:
What you need: A mat and a weight
Aim for 15 reps per exercise
Crunches
Weighted sit ups
Russian Twist
Reverse Crunches
Plank
Side Bends
Healthy Post Thanksgiving Turkey Salad
Yields: 3 cups | Serving Size: 3/4 cup | Calories: 225 | Total Fat: 7.5 g | Sodium: 52 mg | Carbohydrates: 10 g |Sugars: 1.5 g | Protein: 32 g
Ingredients:
2 cups Shredded Turkey
½ cup Plain Greek yogurt
¼ cup Unsweetened Dried Cranberries**
1 Celery Stalk, Diced
¼ cup Chopped Almonds
4 TBSP Poppy Seed Dressing
Dash Sea Salt & Pepper
Directions:
Mix the greek yogurt and the poppy seed dressing together. In another bowl, mix remaining ingredients together. Add yogurt and dressing mixture and stir.
Serve on whole wheat bread with avocado slices or on a bed of greens.
** You can substitute the dried cranberries for unsweetened dried blueberries or fresh grapes diced)
Orange Glazed Brussels Sprouts and Butternut Squash
Found on: heartbeetkitchen.com
Yields: 5 servings | Serving Size: 1 cup | Calories: 290| Total Fat: 4 g | Saturated Fat: 18 g| Sodium: 51 mg | Carbohydrates: 34 g | Dietary Fiber: 8 g | Sugars: 14 g | Protein: 5 g
Ingredients:
1 pound. brussels sprouts washed, trimmed and halved
1 1/2 pounds butternut squash, peeled then diced into 1/2 in cubes (about 3 cups)
2 T olive oil, divided salt
3/4 cup toasted pecans
1/2 cup dried cranberries
Mix together glaze and set aside before making vegetables:
2 T butter (or ghee), melted
2 T honey
3 T fresh squeezed orange juice
1 T orange zest
1/2 t black pepper
2 t apple cider vinegar
Directions:
In a large saute pan, heat 1 tablespoon olive oil over medium heat. Swirl to coat pan, then add in squash. Stir the squash pieces so they are coated with oil and sprinkle with 1/4 teaspoon salt. Shake the pan so squash spreads out in an even layer and let cook, without stirring, so that they brown a bit on one side (several minutes). Stir and spread the pieces out again and let cook without stirring so more sides get browned. Let cook until the squash is soft, but holds it shape. (This will depend on the size you cut your squash so try one to test.) Once done, remove from heat and pour into a bowl.
Heat the other tablespoon of oil over medium-high heat using the same pan. When it’s very hot, place the brusselssprouts cut side down in the oil, sprinkling with 1/2 teaspoon salt. Turn the heat to medium, and sear on one side until nicely browned, about three minutes. Turn thebrussels sprouts over and cook on the other side until nicely browned and tender, three to five minutes. Some of the leaves can be charred dark brown or black. Turn heat down to low and add the squash back to the pan, along with the pecan mix. Stir in the glaze and cook for a few minutes, coating all ingredients and warming through.
Garlic Mashed Cauliflower
Found On: skinnyms.com
Yields: 4 servings | Serving Size: 3/4 cup | Calories: 49 | Previous Points: 1 | Points Plus: 1 | Total Fat: 4 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 1 mg | Sodium: 306 mg | Carbohydrates: 3 g | Dietary Fiber: 1 g | Sugars: 0 g | Protein: 1 g
Ingredients:
1 medium head cauliflower, cut into florets
1/4 cup skim or reduced fat milk, unsweetened nondairy milk, or 1/4 cup of the cooking liquid
1 tablespoon extra virgin olive oil
2 cloves minced garlic
1/2 teaspoon salt
Freshly ground black pepper, to taste
Directions:
Boil a large pot of salted water. Add cauliflower and cook until very tender, about 10 minutes. Drain.
Meanwhile, in a separate saute pan, warm olive oil over medium-low heat, add garlic and saute for about 30 seconds, or until the garlic is golden and fragrant. Remove from the heat.
Mash with a potato masher in a large bowl. For a smoother mashed cauliflower, use an immersion or hand blender to puree, or puree it in the food processor. While mixing, slowly add n the milk until the desired consistency is achieved. Mix in the salt and pepper and the minced garlic with the olive oil. Serve.
Mashed cauliflower can be topped with chopped scallions if desired.
Tuesday:
Workout 2:
Strength Training – 3 circuits, 3 moves in each circuit, 10-12 reps. Repeat 3 times for a total body workout!
Building muscle helps burn calories 24/7 and boots your metabolism!
What you need: A step (stairs or a chair will also work), hand weights and a workout band
Legs: Split Squats, Weighted Squats, Step Ups
Back: Dumbbell Deadlifts, Dumbell Rows, Overhead Band Pull
Shoulders: Arnold Press, Side Lateral Raises, Shoulder Bombs
Monday:
Workout 1:
What you need: A mat and a kettle bell. This workout can also be done with no weights at all.
Workout: Jump Squats
Push Ups
Kettle Bell Swings
Squat & Press
Healthy Tips from Craig -- Breakfast
Most of us have heard throughout time that breakfast is the most important meal of the day. I am here to tell you that all of your meals are important, especially breakfast. The importance of breakfast is very well deserved and skipping this meal is bad news. Studies have found that people who don’t eat breakfast tend to overeat during the rest of the day and have more overall body fat. After sleeping, your body is drained of it’s fuel sources, due to overnight fasting. In order to wake the body up, it must be refueled with food. In addition, research has shown that what you eat at breakfast determines how well your metabolism functions for the rest of the day. The benefits of breakfast are just too good to pass up. It helps you perform and concentrate throughout the day. Eating breakfast gives you energy and helps to keep blood sugar stabilized which helps control your appetite and urges. As busy people, there may seem to be no time for breakfast in the morning, however, breakfast can be as simple as grabbing fruit on the way out the door. Everyone should have time for breakfast. For those of you who don’t like breakfast foods, it’s okay to eat foods that aren’t traditionally eaten in the morning. Here are some quick ideas for traditional and non traditional breakfast foods:
-Fruit, any fruit, medium portion.
-Breakfast Cereal. Ready to go bowls. Whole grain with skim milk, fruit and chopped walnuts
-Bagel with peanut butter or almond butter
-Left over dinner
-Peanut butter and jelly sandwich
-Boiled eggs (whites only, no yolks)
-Trail mix
-Protein shakes
-Lowfat cottage cheese with ground flax seed
Adding breakfast into your day is a a simple, yet essential addition you can make to your diet that will help you look and feel better! Breakfast; don't leave home with out it.
Contact Info: Email Craig or Kyle Craig@hammerfitnessvb.com or visit http://www.hammerfitness.org/
