Happy Thanksgiving!!

We appreciated that The New York Times reminded everyone of a few tips to have a healthier Thanksgiving, while also confirming that people don’t consume as much as they think they might. So even if you hit the pie and wine, you may only end up consuming between 1,000 and 2,000 calories. Don’t get us wrong…that is a lot for one meal. But a light breakfast of just fruit or two eggs, and a light salad for lunch and you may not consume THAT much more than you would normally.

And tomorrow is always another day…keep the massive Thanksgiving sandwiches to a small portion controlled plate of leftovers, and turn that turkey into healthy soup instead of piling on to bread!

And, don’t forget to carve out time for exercise. A turkey trot, a pre-Thanksgiving meal AND post-Thanksgiving meal walk, or taking your favorite class or doing your favorite online video will give you even more calories to spare.

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In case you haven’t picked out all of the recipes for your hosting duties, or perhaps if you’ve been asked to bring a dish and can’t figure out what to make…check out these healthful sides and apps that will leave you Thankful for the same pant size next Monday.

Autumn Quinoa

Beet and Apple Salad 

Mashed Winter Squash with Indian Spices

(No Cream) Creamy Sweet Potato Soup

Kale and Butternut Squash Stuffing

Massaged Kale Salad (3 ways!)

Farro with Mushrooms (cheese optional for those vegans!)

Pesto Stuffed Mushrooms (they are vegan!)

Happy Thanksgiving to all of our wonderful FIT Friends!

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DON’T LET YOURSELF GET HUNGRY!!

You know how people say you should never go to the grocery store hungry because you will buy out the store? Well the same can be said for heading to a restaurant/take-away place. The hungrier you are, the worse the decision tends to be. And if your sugar levels are low, you will most likely crave things high in carbs and sugar for instant gratification.

In order to avoid that diet-buster, here are a few tips.

  1. Pack healthy snacks to avoid getting too hungry. Raw veggies, whole fruits, and raw nuts and seeds are always a great on-the-go choice.

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  1. Pack healthy lunches (or at the very least, plan your lunch break time and location in advance)

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  1. If at all possible, eat before you are too hungry…or what I call preventative eating. Eat when you have the chance instead of waiting and then spiraling into starvation. Going into a meeting with a co-worker that keeps a bowl of candies on her desk and ALWAYS offers (aka peer pressures) you one? Have a small healthy snack even if you aren’t hungry before so you don’t want the candy at all.
  2. Plan your dinners in advance. And plan meals that involve perishables. Not only will the full fridge shame you into using the perishables up before they go bad, perishables tend to be healthier.

Here is what I do (most of the time…). At some point over the course of the weekend (or Friday), I look at my schedule for the following week and plan how many meals will be consumed at home and approximately how much time I (or the hubby) will have to prepare it. Will I be eating dinner in my car? Will I be eating before my evening clients or after? Alone or with Tom? What time will I be home? Will I need to walk the dogs? Will I have time in the afternoon to prep stuff? Etc., etc. (This seems like a lot of work but actually takes about 30 secs to determine). Then, I pick out some recipes and plan the week out. Since we started this blog with the intention of answering the consistent client question of “what do you do”….here you go! Here is FITintheCITY’s week in dinners:

Monday: Chicken Sausage (Bilinski’s pictured below is a great choice: nitrate free, no pork casing, all-natural) with sauteed kale over quinoa.

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Tuesday: Salad “Nicoise”: canned tuna mixed with hummus, over greens with sprouts, tomatoes, cucumbers, avocado, and 1 hard boiled egg

Wednesday: Vegetarian Ramen (link to recipe although I change quite a bit. Use mushroom broth with garlic pepper sauce, use brown rice ramen instead of udon, add seaweed or kombu and add a hard boiled egg. You can use any veggie you want though!)

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Thursday: Roasted root veggies over farro

Friday: Dinner out

Saturday: Fajita-less chicken fajitas: boneless, skinless chicken with sauteed mushrooms, peppers and onions with a small baked potato topped with homemade guac

Sunday: Slow cooker veggie chili (great for a Sunday meal as there are ALWAYS leftovers and you can set it up in the morning and go about your day). LOVE to top with avocado. No rice or cornbread needed!

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What are you cooking this week??

“Old School” Workouts

The FITgals LOVE to switch up the workout routine so if you have been devoted to one video or one class for a long time, it is time to switch it up.

There are SO many great, free exercise videos that we have highlighted for you on our blog from Fitness Blender (we still don’t know how they had the time to film all of that content) to our fav’s Anna Kaiser and Tracy Anderson, but it may be time for you to get your inspiration from an old school workout…

(If you thought we were going to link you to Jane Fonda, we ARE because WHATEVER she is doing is working…so click here.)

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But we don’t have to go THAT far back to get a great workout. Jillian Michael’s 30-day shred really brings it back to the basics and you don’t need crazy dance moves or complex exercises to get a great workout. And, thanks to YouTube, you don’t need the DVD’s anymore either!

With the weather turning wet and cold, take the time in your own home and on your own time to check out Level 1 and Level 2 and let us know how it goes!