Don’t forget to move the clocks back an hour today, Saturday November 15th for Daylight Savings.

 

We have the Holiday season upon us so let’s see if we can be prepared so we don’t have the normal scenario of over eating, snacking and choosing the wrong food during the holidays.

  1.  Decide before each meal whether you are going to try to eat a healthy meal or are you going to not worry about it.  This is key to the whole plan.  You can decide to not worry about what you eat at this meal but know that there are consequences.  If you have all the sugar laden, high carbohydrate foods know that this will have an effect on you.  Also don’t let this turn into a week long hoarding of leftovers, pie for breakfast, snack all day binge that lasts a week.  If you decide to choose a healthier approach read on.
  2. Work the Plate Method-  choose vegetables (without sauce/cheese) to fill up half your plate, then 1/4 of the plate with good quality protein and the last 1/4 of the plate fill with a starchy vegetable such as potatoes, rice or pasta.  A little healthy fat such as olives on the side is okay, too.
  3. Stick with water as much as possible, coffee and tea without any additions is okay, too.  Alcohol, pop, and holiday drinks are a poor source of calories and should be avoided.
  4. If you go for seconds, make it quality vegetables or protein.
  5. Limit desserts to a small sampling, split one with your spouse, or just a taste.  Don’t take these home as leftovers either.
  6. Snacking before or after the meal is just adding more calories to a heavy calorie day.  If you must, try snacking off the relish tray.  Maybe you should be the one to bring it to the dinner this year and you can take it home with you as your snack.  Hmmm…

You can survive the holiday meals with a good plan and some forethought.  Do you have any tricks that work for you?  Share them with this group or at the gym.

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November continues with the Lunge Challenge.  Add 3 lunges to the total each day, today being Nov 5 means we do 15 lunges.  Keep up the good work you have already put in and keep building on it.

Schedule this week-  Monday-Friday 5 am, 6am, 4:30 pm, 5:30 pm, Saturday Poker Workout at 8 am.   We will be open during Veteran’s Day with regular class hours.

Workouts this week, in no particular order- Poker, CINDY, Cleans/toes to bar duo, Row/push/thruster triplet, RUN session, Run/wallballs couplet.

The weather is going to cool down a bit more this next week so dress in layers and if it’s icy stay home.  Your home workout is 10 min AMRAP 10 pushups, 10 squats 10 situps

This week’s Paleo Recipe is….

Fried Eggs with Curried Cauliflower Rice

A spicy cauliflower rice turns breakfast into an exotic meal. Perfect when you’re tired of the same things everyday.
Course Breakfast, Dinner, Main Course
Cuisine Paleo
Total Time 20 minutes
Servings 2
Calories 480 kcal

Ingredients

  • 1 tablespoon coconut oil
  • 4 cups riced cauliflower
  • 2 teaspoons curry powder
  • 2 tablespoons chopped cilantro
  • Juice of 1 lime
  • 4 eggs
  • Sea salt and fresh ground pepper to taste

Instructions

  1. Heat the oil in a large, deep skillet. Add the cauliflower and curry powder and stir until softened. Add the cilantro and lime juice and remove from pan.
  2. Add the eggs to the pan and cook to your liking. Season with salt and pepper and serve with the cauliflower.

SEE YOU AT THE GYM

3,2,1 GO!!!

DEAN