Thanksgiving Insider Edition: Lean & Healthy Before, After and During

gmahealth_thanksgiving2010

Earlier this week we joined host Meg Oliver on Good Morning America Health (The Segment) to chat about ways to stay lean and healthy and get back on track after Thanksgiving. It was a blast! In case you missed our segment, we shared our top tips for preventing a downward spiral the day after overindulgence, how to handle the high calorie leftovers, and what to do if your intestinal tract is a little “off track.” Here’s what you need to know:

1. Mistake: The day after Thanksgiving most people feel full and guilty so they often skip breakfast to save calories. As the day progresses, they get hungry and fall prey to all of the high calorie left-overs and dig themselves deeper.

The Fix:
Get Back on Track: No matter how much you overdid it the night before and even if you don’t feel hungry, eat a high fiber, high protein breakfast. Don’t skip this meal! It’s the most important step to keep you on track all day.

  • Have a small portion of a high fiber carbohydrate like oatmeal for energy and combine it with an easy to grab source of protein like Greek yogurt. Greek yogurt is creamy and delicious and higher in protein than regular yogurt to help you to feel satisfied. Go for the nonfat yogurt to save your waist-line and your heart. It’s easy to grab on the way out the door for a day of shopping

2. Mistake: You plan to eat the leftovers in the same form they were served. If you just loaded up a Thanksgiving-style plate every day for lunch and dinner, you’ll tire of them quickly and you’ll start to set yourself up for weight gain with the big portions and all of the calorie-dense choices.

The Fix: Instead, the key here is to take those leftovers and turn them into something new, healthy and different than they were at Thanksgiving dinner. Try our lighter leftover faves:

  • Instead of a baked potato with butter and sour cream, make a potato into an entire meal by topping it with chili, nonfat cheese or Greek yogurt for a protein-rich delicious replacement for butter & sour cream. Baked potato is great because it’s super satisfying and just 110 calories for a medium sized potato. It’s fat, sodium and cholesterol free and helps to fight off those flus and colds associated with holiday stress since a potato has 45% of the Daily Value of vitamin C. (Betcha didn’t know that a potato also has more potassium.) Add a side of veggies for even more nutrients.
  • Instead of your typical turkey leftover sandwich with gravy, spruce up your sandwich by adding avocado instead of gravy to make a delicious and creamy sandwich topper. You can get three slices, an ounce worth, for just 50 calories and you get the good fats.
    Want another light option? Ditch the extra carbs and make a light and filling, fiber and protein rich salad out of romaine, fresh turkey, leftover steamed veggies/ green beans, lemon and a couple tablespoons of a chopped festive fruit like figs, dates or pomegranate arils. You can even add a teaspoon or two of stuffing for a new twist.
  • Reduce the calories in your stuffing by mixing the stuffing with chopped mushrooms, carrots, celery, garlic and onion. You can sauté the veggies in low-sodium vegetable broth or simply heat and soften them in the microwave. The real secret is to put the stuffing/veggie mixture in muffin tins and bake it. These get really crispy and delicious and best of all its’ portion-controlled.

3. Mistake: You’re feeling helpless because you’re off track and constipated from traveling, stress and overeating.

The Fix: Of course healthy eating habits and regular exercise are the best ways to prevent constipation, but sometimes a little extra help may be needed. No one wants to talk about it, but everyone wants to know what to do when it happens to them. Our clients always ask us if they can take a laxative. We certainly don’t aren’t supporting the overuse of laxatives, but it’s perfectly safe to try a gentle laxative that will provide overnight relief from occasional constipation.

If you’re like us, you’re working hard this holiday season to exercise and eat healthfully, but you are always faced with daily trials and tribulations. We’ll continue to keep you posted with our challenges and how we overcome them. Please check in with us on our Facebook page to let us know how you’re doing too! We’d love to help in any way we can. Happy Thanksgiving!

Nutrition Twins Advise How to Cut Federal Debt

Nutrition Twins advise how to cut federal debt . . .

Featured Reader: Steve Sperrazza

Our Featured Readers (as seen with The Nutrition Twins on The Queer Eye show)

Below our featured reader Steve Sperrazza describes his transformation after working with The Nutrition Twins and following their principles from their book, Fire Up Your Metabolism…

Steve’s Before Photos (Steve’s the one with the beard in the photo on the left):adamandstevestevebellylaugh
Steve’s After Photo (Steve’s the one in gray)ep229_before_after_10
Steve’s Photo After:ep229_before_after_18
Size Before: All Shirts were 18 to 18 ½ neck size, Sweaters and pullovers were an XL to XXL, Waist size was a 44.

Size After Fire Up Your Metabolism: Shirt size is a 16 ½ neck size, Sweaters and Pullovers are a Large, Waist size is a 36.

Current Weight: 190 LBS

Before: 236 LBS

After: 189 lbs

Steve Describes How He Lost the Weight:

I met with The Nutrition Twins and I started to watch my food intake very closely focusing on eating healthy things that I enjoy, not just eating foods with no concern about what they were and how they affected me. And I started to work out 3 to 4 times a week.

Steve’s Tells Us His Favorite Part of the Process:

The best part has been watching my clothing size shrink, and seeing the results in the mirror. Also feeling much more confident in myself at public outings or business functions is fantastic. Plus, feeling more attractive helps me to feel more confident & sexual.

Steve Describes His Diet Now:

Breakfast is either a piece of fruit and cup of cereal or yogurt and grapefruit juice maybe egg whites on wrap occasionally. Today for lunch I am having tuna packed in water (no mayo) with a pickle and 1 WW English muffin dry. Dinner is often a small amount of WW pasta with broiled Chicken Sausage and home made red sauce and veggies. Being creative in the cooking process helps tremendously to stay on track.

Steve’s Exercise Now:

I work out on an average of 3 to 4 days a week for 1 hour and 20 minutes.

Steve’s Words of Advice:

Listen to the Twins and stay focused on your own personal goal! The reward far outweighs the effort!

Featured Reader: Adam Cohen

Our Featured Readers Adam Cohen (as seen with The Nutrition Twins on Bravo TV’s The Queer Eye show)

Below our featured reader Adam Cohen describes his transformation after working with The Nutrition Twins and following their principles from their book, Fire Up Your Metabolism…

Body Transformation:
Size Before: 44” waist
Size After Fire Up Your Metabolism: 38” waist
Weight:
Before: 238 pounds
After: 207 pounds
Before Photos:adamfullbodyadamandsteve
After Photos:ep229_before_after_15
After Photo:ep229_before_after_10
Adam Tells Us What He Did To Lose the Weight:
I started to eat right by following The Nutrition Twins regimen and began to exercise 3-4 days a week. I started having healthy snacks in the office which was probably one of the biggest changes I made. This way I wasn’t ravenous and could be rational at meal times. So, I was able to make smarter choices. Eating better also really increased my stamina.

Adam’s Tells Us His Favorite Part of the Process: The best part was watching my waist size decrease and noticing how I looked leaner each week.

Adam Describes His Diet Now:

Basically, I eat smaller portions of protein, reduced my carbs and cut out all sugars and cut back on fats. It is easier to eat smaller portions because I am filling up on healthy snacks like fruit and fat free yogurt. I eat lean meats more often like chicken breast and less heavy foods with the rich sauces.

Adam’s Exercise Now:
The same — I have kept on exercising 3-4 days a week. I vary what I do for cardio and the weights to keep it interesting. Sometimes playing basketball is the exercise for the day and it makes it fun.

Adam’s Words Of Advice:
Keep at it and continue to exercise because that enables you to eat more….

Featured Reader: Debi Unger

Debi Unger describes her transformation…
Body Transformation:
Height: 5’ 3 ½”
Size:
Before: Between 4 and 6.
After following Fire Up Your Metabolism: 0 or 1.
debi before pic
BEFORE Photo
Weight:
Before: 138
After: 116
AFTER Photodebi after pic
What Debi Did
I found out that my scale had been wrong and I was really ten pounds heavier than I had thought! I bought the book Fire Up Your Metabolism and started to follow every step of it. I went to the supermarket and changed all of my eating habits.

Debi’s Favorite Part of the Process
I have lots of favorite parts. The best is buying new clothes; a junior size extra small bikini was a highlight. I am continuously giving away clothes that no longer fit.

One of the best moments was being a competitor in the Miami Fitness Festival, led by Roberto Milani, Fitness Instructor of Crunch Fitness. I had to buy some new clothes. It was the first time in awhile where I was in a beach environment where I felt I looked great!

Compliments are also my favorite part. People come up to me and ask me what I did to lose weight.

Debi’s Diet
I follow Fire Up Your Metabolism religiously. For breakfast I always have oatmeal, a banana, and a portion (size measurement in the book) of Alpine Lace cheese. At 11AM while at work, I have a Dannon Light-N-Fit yogurt with either Cheerios or Fiber One mixed in. My 3 pm snack is either Ak-Mak or Wasa crackers with almonds. I usually vary lunch and dinner. Before working out I have crackers with hummus, fat-free cottage cheese and/or almond butter (my absolute favorite). I have also discovered whole wheat pretzels without salt, whole wheat challah bread, whole wheat pasta, and whole wheat pizza which I love to have for lunch.

Having an Asian sister-in-law has its’ perks too as Nanette Unger has taught me about the Eastern way of eating healthy. She makes delicious summer rolls for the beach and holidays; a great snack! They are composed of Spring Roll wrapper, Steamed Shrimp (you can also substitute for chicken, etc.), Vermicelli, Bean Sprouts, Lettuce, and Mint. Very tasty and fits in line with Fire Up Your Metabolism! No matter what culture of food you prefer, the book applies to all.

While strolling home from the gym, I often find myself going into my favorite restaurant, Nonna (85th Street and Columbus, NYC). I am able to maintain my diet by ordering antipasta, antipasta chopped salad with shrimp (which the chef, Merrill Moore, makes the best for me), or some other with a great variety of fish (the tuna is my favorite). This all falls right in line with Fire Up Your Metabolism. This proves that eating out is never a problem when trying to lose and/or maintain my weight.

Debi’s Exercise:
I work out at least six (6) days a week. I take classes and work on my own. My favorite class for a fun and light change of pace, is Latino Grooves, taught by Roberto Melani of Crunch Fitness. On my own, I participate in boxing, kickboxing, ballet, plyometrics, and weight training. I also run intervals, just like the book (now I can run up to 8.5 for speed) and jump rope. Because of my workout, I have slimmed out and changed my body even more in conjunction with my diet.

Debi’s Word Of Advice:
Variety is the key to losing weight and staying fit. Vary your workout; I never do the same thing everyday. I take classes and try new things. Most of all, I challenge myself and leave my “comfort zone” when working out feels too easy (increase speed, etc.). Change the foods you eat as well – there are so many foods to choose from in Fire Up Your Metabolism that you don’t have to eat the same foods all the time. If you always eat the same foods, it may lead to going astray and excessively eating “rarely” foods that the book permits eating occasionally, not in excess.

If you are following the book with a good workout plan and see results, spread the word and share it. I have shared my information with so many people who are now losing weight and changing the way they feel and look. Seeing results on others’ is the best part of my transformation!!

I began to regularly practice Fire Up Your Metabolism and found that continuing to maintain my journal that is recommended in the book is critical. I began to regularly practice Fire Up Your Metabolism in August, 2004. To date, I continue to maintain my journal that is recommended in the book. It is a great way to monitor my weight, what I’ve eaten, etc. Maintaining this journal has been a very important part of my success.

Note to females: I realized that during my period, my weight went up several pounds, but would go back down once my period was gone, so don’t get discouraged if this happens to you. It is only water weight.

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The Nutrition Twins