Meghan Markle’s trainer reveals 6 tips for avoiding holiday weight gain

By Gabby Landsverk of Insider
Slide 1 of 7: 

    The holiday season is notorious for breaking up
    otherwise healthy eating and
    exercise
    habits. 

    But strong habits and good planning can help prevent
    holiday overindulgence, according to Sebastien Lagree, personal
    trainer to A-List stars like Meghan
    Markle, Michelle
    Obama, and Kim
    Kardashian.

    Eating before your big meal, drinking plenty of water,
    and making time for just five minutes of exercise a day can
    help keep you healthy and fit.  

    And, if you're generally healthy, a day or two of
    festivities won't do any lasting harm to diet or exercise
    goals, so don't stress. 

      Visit
    Insider's homepage for more. 

  Between the cold weather and an abundance of meal-based
  gatherings, holiday season can wreak havoc on your healthy
  habits. But it doesn't have to, according to 
  Sebastien Lagree, founder of Lagree Fitness and personal
  trainer to a long list of A-list stars, including Meghan Markle,
  Michelle Obama, Rihanna, and Kim Kardashian. 

  It's still possible to stay on track with healthy eating and
  exercise goals from Thanksgiving to New Year's, Lagree told
  Insider, if you follow a few simple tips. Here's his advice.
Pool/Samir Hussein contributor/Getty Images

Between the cold weather and an abundance of meal-based gatherings, holiday season can wreak havoc on your healthy habits. But it doesn’t have to, according to Sebastien Lagree, founder of Lagree Fitness and personal trainer to a long list of A-list stars, including Meghan Markle, Michelle Obama, Rihanna, and Kim Kardashian.

It’s still possible to stay on track with healthy eating and exercise goals from Thanksgiving to New Year’s, Lagree told Insider, if you follow a few simple tips:

Slide 6 of 7: 
  On a cold winter day, especially after a big meal, it can be
  tempting to skip the snowy trek to the gym in favor of cozying up
  indoors. But Lagree said it's still possible to get in a solid
  workout, even without equipment or much time. 

  He recommended slow, isometric workouts - exercises that hold
  tension through the movement - like lunges, wall sits, 
  planks, tricep dips, and crunches. 

  Pick five and do each for a minute, in any order. "Move so
  slow you can feel gravity pulling your body to the floor, feel
  your body fighting gravity," Lagree said.

  For an added challenge, add a "pulse" movement to static holds.
  In a squat, for instance, hold the position, then very slowly
  move up and down a tiny amount, still maintaining a low squat.
  For plank, lower into a partial push-up position and back into
  plank. 

  "You don't have to do it for hours," Lagree said. "Just a few
  seconds will get your heart rate up."

Undrey/Shutterstock

 

https://www.msn.com/en-us/health/weightloss/meghan-markles-trainer-reveals-6-tips-for-avoiding-holiday-weight-gain/ss-BBXwUYC?ocid=spartandhp#image=1

 

 

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Soup Dumplings (Xiaolongbao)

Shanghai Steamed Soup Dumplings (Xiaolongbao), by thewoksoflife.com

Soup Dumpling Recipe Instructions

Below, you will find step-by-step detailed instructions with photos. For the full recipe card in condensed form, scroll down to the bottom of this post.

Step 1: The Aspic

The first thing to make is the aspic, or meat gelatin, which will create the soup in the soup dumplings.

You’ll make a pork soup with bones and skin (don’t freak out at this! The Chinese—as well as all of the world’s great food cultures—have learned to utilize every part of an animal and leave nothing behind to waste!), which will help you create a smooth, firm aspic once chilled.

You can use the skin from a skin-on pork shoulder and buy pork neck bones or ham bones. If they’re not readily available in your local market, ask the butcher.

  • ½ lb pork skin (225g), cut into 1-inch strips
  • 1 lb (450g) pork neck bones (you want neck bones that still have meat on them!)
  • water
  • 2 slices ginger
  • 1 scallion, cut into 3 pieces
  • 1 tablespoon shaoxing wine

In a small pot, add the pork skin and pork bones and cover with cold water. Bring to a rolling boil, and immediately drain and rinse off the bones and the skin. This gets rid of any impurities.

Rinse out the pot and put everything back in. Add 4 cups (950 ml) of water along with the ginger, scallion and wine. Bring the pot to a boil and then reduce the heat to low. Cover and simmer for 2 hours.

After 2 hours, turn off the heat, allow the soup to cool, and strain the liquid into a bowl. As to the leftovers in the pot, you can discard them or go the Chinese route, which would be to drizzle some light soy sauce over everything and start grazing).

Once the liquid is completely cooled, cover and refrigerate overnight.

This is what you’ll have the next day. Meat jello!

Pork aspic, by thewoksoflife.com

Step 2: The Dough

  • 1 cup all-purpose flour (130g)
  • 6 tablespoons warm water (90 ml)

In a mixing bowl, add the flour and warm water 1 tablespoon at a time. Work and knead the dough for 15-20 minutes. The dough should be very soft and smooth. Cover with a cloth and let it rest for 30 minutes.

Step 3: The Filling

  • 1 pound (450g) ground pork (70% lean 30% fat)
  • 2 tablespoons shaoxing wine
  • 3/4 teaspoon salt
  • 1/2 teaspoon sesame oil
  • 3/4 teaspoon sugar
  • 3 teaspoons light soy sauce
  • 3 tablespoons water
  • A pinch of ground white-pepper
  • 1 tablespoon minced ginger
  • 1 heaping cup of your aspic, diced into ½-inch pieces

Take your ground pork and put it in the food processor. Pulse for 30-60 seconds until the pork resembles paste. In a mixing bowl, add the pork and all the rest of the ingredients except the aspic.

Mixing ground pork dumpling filling, by thewoksoflife.com

Whip everything together thoroughly, for about 2 minutes. You want everything to be extremely well combined, and the pork should look like a light, airy paste. Gently fold in the diced aspic, and do not over-mix.

Mixing pork and aspic to make filling, by thewoksoflife.com

Cover and transfer the filling to the refrigerator until ready to make the dumplings. If you’re ready now, you can put it in the freezer for 15 minutes to allow it to firm up and make assembling the buns easier.

Step 4: Assembly

Lightly dust a clean work surface with flour and roll the dough into a long cylinder/cigar, about an inch in diameter. Cut the dough into small equal pieces weighing about 11 grams each (the dough chunks should be a size resembling that of gnocchi).

Dumpling wrapper dough cut into small pieces, by thewoksoflife.com

Roll out each piece into a round disc about 3 – 3 ¼ inches diameter. Keep everything under a damp cloth.

Prepare your bamboo steamer. You can line it with cheese cloth…

Single soup dumpling with many folds, by thewoksoflife.com

…napa cabbage leaves, or these lovely bamboo steamer discs, which can be found in some Chinese restaurant supply stores (if using these, you must brush the discs with oil first!).

Steamed Shanghai Soup Dumplings (Xiaolongbao), by thewoksoflife.com

When all that is prepared, take out the filling. You’ll be making each bun one at a time. Place about 1 tablespoon of filling in the middle of your dumpling skin. Pleat with as many folds as you can muster: 12-18 folds should do it.

Watch the video in our Carrot Ginger Pork Bun post. The technique is very similar. Basically, as you fold, you’re constantly using your thumb to push the filling into the resulting little “bag” that you’re creating with the dough. For this one, you’re just making more folds.

Make sure the top is sealed. If the filling ever gets too wet or hard to handle, put it in the freezer for another 15 minutes and start again.

Pork and aspic filling on thin dumpling wrapper, by thewoksoflife.com

Place the buns in the lined steamer basket, about 1 1/2 – 2 inches apart. 

Soup dumplings in steamer before cooking, by thewoksoflife.com

Step 5: Steaming

In a metal steamer pot or wok, boil water. If using a wok, put the water at a level so that when you put the bamboo steamer into the wok, the water rises about ½ inch up the bottom of the bamboo base. You never want the water to touch the dumplings inside, though, so make sure not to fill it too high!

Make sure not to fill it too low either, because if all the water evaporates, you could end up burning your bamboo steamer. See our post on how to set up a steamer if you’re not familiar with steaming foods in Chinese cooking.

Once the water is boiling, put the bamboo steamer in the wok or steamer pot, cover with the bamboo steamer lid, and steam over high heat for 8 minutes. Immediately remove the bamboo steamer from the pot and serve.

Step 6: Eating!

Ok, so there is definitely a proper way to enjoy these dumplings. Put away the soy sauce, because it has no place on the table right now. What you want is Chinese black vinegar.

Pour some out into a small, round dish or bowl, and top with some very thin matchsticks of ginger. You can also dilute the vinegar with a tiny splash of water to make the flavor a little more delicate.

Take out your two utensils—chopsticks and a Chinese soup spoon (a fork would just butcher these and the soup would dribble out all over the table. It would be a tragedy of Shakespearean proportions).

Carefully, slowly peel the xiaolongbao off of the steamer basket and dip it into the vinegar.

Chinese soup dumpling and vinegar, by thewoksoflife.com

Gently transfer the dumpling to your soup spoon

Dipping soup dumpling into black vinegar and ginger, by thewoksoflife.com

…and take a tiny bite out of the skin on the side of the soup dumpling to make a little hole. Proceed to slurp the soup out of the bun (Carefully. It’s HOT). Then, with a little more vinegar, finish the whole thing off in one bite.

Repeat as needed until all of the Shanghai Soup Dumplings are gone!

By the way, as if it could get any better, a side benefit of this soup dumpling is that it’s full of collagen from all that pork skin, which is a major skin-booster. Xiaolongbao are delicious AND can help you stay young!?! Come ON!

Soup Dumplings (Xiaolongbao)

Shanghai Soup Dumplings, or xiaolongbao (小笼包)—perhaps the most perfect single bite of food ever conceived by man—do not require much introduction. Paper-thin wrappers envelop perfectly seasoned pork filling and rivers of hot, flavorful soup. If you want to make more of these, you can multiply this recipe as needed!
Prep Time1 d
Cook Time30 mins
Total Time1 d 30 mins
Course: Dim Sum
Cuisine: Chinese
Servings: 6
Calories: 294kcal
Author: Judy

Ingredients

For the aspic:

  • ½ pound pork skin (225g, cut into 1-inch strips)
  • 1 pound pork neck bones (450g, you want neck bones that still have meat on them!)
  • water
  • 2 slices ginger
  • 1 scallion (cut into 3 pieces)
  • 1 tablespoon shaoxing wine

For the dough:

  • 1 cup all-purpose flour (130g)
  • 6 tablespoons warm water (90 ml)

For the filling:

To serve:

Instructions

The Aspic:

  • In a small pot, add the pork skin and pork bones and cover with cold water. Bring to a rolling boil, and immediately drain and rinse off the bones and the skin. This gets rid of any impurities. Rinse out the pot and put everything back in. Add 4 cups (950 ml) water, ginger, scallion and wine. Bring the pot to a boil and then reduce the heat to low. Cover and simmer for 2 hours.
  • After 2 hours, turn off the heat, allow the soup to cool, and strain the liquid into a bowl. Once the liquid is completely cooled, cover and refrigerate overnight.

The Dough:

  • In a mixing bowl, add the flour and the warm water 1 tablespoon at a time. Work and knead the dough for 15-20 minutes. The dough should be very soft and smooth. Cover with a cloth and let it rest for 30 minutes.

The Filling:

  • Take your ground pork and put it in the food processor. Pulse for 30-60 seconds until the pork resembles paste. In a mixing bowl, add the pork and the rest of the ingredients except the aspic. Whip everything together thoroughly, for about 2 minutes. You want everything to be extremely well combined, and the pork should look like a light, airy paste. Gently fold in the diced aspic, and do not over-mix. Cover and transfer the filling to the refrigerator until ready to make the dumplings. If you’re ready now, you can put it in the freezer for 15 minutes to allow it to firm up and make assembling the buns easier.

Assembly:

  • Lightly dust a clean work surface with flour and roll the dough into a long cylinder/cigar, about an inch in diameter. Cut the dough into small equal pieces weighing about 11 grams each (the dough chunks should be a size resembling that of gnocchi). Roll out each piece into a round disc about 3 – 3 ¼ inches diameter. Keep everything under a damp cloth.
  • Prepare your bamboo steamer. You can line it with cheese cloth, napa cabbage leaves, or these lovely bamboo steamer discs, which can be found in some Chinese restaurant supply stores (if using these, you must brush the discs with oil first!).
  • When all that is prepared, take out the filling. You’ll be making each bun one at a time. Place about 1 tablespoon of filling in the middle of your dumpling skin. Pleat with as many folds as you can muster: 12-20 folds should do it. Make sure the top is sealed. If the filling ever gets too wet or hard to handle, put it in the freezer for another 15 minutes and start again.
  • Place the buns in the lined steamer basket, about 2 inches apart.

Steaming:

  • In a metal steamer pot or wok, boil water. If using a wok, put the water at a level so that when you put the bamboo steamer into the wok, the water rises about ½ inch up the bottom of the bamboo base. You never want the water to touch the dumplings inside, though, so make sure not to fill it too high!
  • Once the water is boiling, put the bamboo steamer in the wok or steamer pot, cover with the bamboo steamer lid, and steam over high heat for 8 minutes. Immediately remove the bamboo steamer from the pot and serve.

Eating:

  • Ok, so there is definitely a proper way to enjoy these dumplings. Put away the soy sauce because it has no place on the table right now. What you want is Chinese black vinegar. Pour some out into a small, round dish or bowl, and top with some very thin matchsticks of ginger.
  • Take out your two utensils—chopsticks and a Chinese soup spoon (a fork would just butcher these and the soup would dribble out all over the table. It would be a tragedy of Shakespearean proportions).
  • Carefully, slowly peel the xiaolongbao off of the steamer basket and dip it into the vinegar. Gently transfer the dumpling to your soupspoon and take a tiny bite out of the skin on the side of the bun to make a little hole. Proceed to slurp the soup out of the bun (Carefully. It’s HOT). Then, with a little more vinegar, finish the whole thing off in one bite.

Notes

Makes 18-20 dumplings, about 3 pieces per serving.

It’s not really a good idea to freeze these, as they’re so delicate.

Nutrition

Calories: 294kcal | Carbohydrates: 17g | Protein: 15g | Fat: 17g | Saturated Fat: 6g | Cholesterol: 54mg | Sodium: 503mg | Potassium: 246mg | Fiber: 1g | Sugar: 1g | Vitamin A: 20IU | Vitamin C: 1mg | Calcium: 14mg | Iron: 2mg
Can’t wait to try this recipe.  Looks really yum !

Holiday Bruschetta

Pinterest image of Pomegranate and Cranberry Bruschetta holiday appetizer

Thanksgiving is just around the corner, and Christmas parties will be here before you know it! I know many of us are thinking now what to serve at our Thanksgiving celebration and holiday parties; this Pomegranate and Cranberry Bruschetta recipe will be perfect for both!

Pomegranate and Cranberry Bruschetta

The taste of sweet pomegranate seeds mingled with tart cranberries… a pop of basil… the kick of serrano (which you may leave out if you must)… the creamy cheese and the crunch of crostini… all of these elements combine for perfection. REALLY!

Total Time
45 min
Ingredients
  1. POMEGRANATE AND CRANBERRY RELISH
  2. 1 pound fresh (or frozen) cranberries, washed
  3. 1 cup sugar
  4. 1 serrano pepper (more if you like spicy, less if not)
  5. ½ cup roughly chopped fresh basil leaves
  6. ¾-1 cup pomegranate arils or seeds (reserve a few for garnish)
  7. finely chopped fresh basil, for garnish
CROSTINI
  1. 1 thin, good quality baguette, sliced about ¼ inch thick
  2. ½ cup extra virgin olive oil
  3. Sea salt
  4. Freshly ground black pepper
  5. 8 ounces low-fat cream cheese, softened
Instructions
  1. Place the cranberries, sugar, and seranno peppers in a food processor
  2. Pulse on and off several times until cranberries are coarsely chopped. Don’t over-process
  3. Add basil and pulse a few more times. Not too much, you want basil bits to be visible in relish
  4. Transfer to a storage container and add pomegranate arils
  5. Refrigerate for at least 2 hours or till ready to use.
  6. For the crostini, preheat oven to 350˚F.
  7. Place baguette slices on prepared pans
  8. Brush lightly with oil
  9. Sprinkle lightly with salt and a grind of pepper (don’t leave this step out!)
  10. Bake for 14-18 minutes or until golden, rotating pans halfway through baking time.
  11. To assemble bruschetta, whisk cream cheese until creamy
  12. Spread about ½-1 tablespoon on each crostini
  13. Top with a scoop of the relish.
  14. Garnish with basil

This recipe literally bursts with vibrant flavor!

Plus it’s so versatile; in fact, you can serve the relish on top of a block of cream cheese and eat with crackers. Or, substitute cream cheese on the crostini with a slice of brie and prosciutto. You could even add a bit of olive oil, salt and vinegar to about 1/4 cup of relish for an amazing salad dressing. The possibilities are endless! Be sure to let me know if you come up with some other creative ideas.

Pomegranate and Cranberry Bruschetta

 

This recipe brought to us by Andrea of Party of two

http://www.tablerpartyoftwo.com/pomegranate-and-cranberry-bruschetta/

Why Your Diet Doesn’t Work As It Should

September 11, 2019 by Melissa Bell

There are so many different diet plans around. Trends come and go but the desire of people to get slimmer, look and feel better is eternal. Often this desire gets used by unprofessional or frankly dishonest people that promise fast results without considering the person’s individual health conditions.

Many people mistakenly think that every diet plan works similarly for all people and there are universal principles that always bring results. This mistake is dangerous not only because of the disappointment with the result. Poor diet choices can affect your body’s metabolism, cause gastrointestinal issues, and even trigger an eating disorder.

This is why you should never forget about common sense while choosing yourself a diet plan and filter information you receive about slimming. There is a lot of outdated myths and unapproved methods people believe in. Let’s find out what’s wrong with popular advice on weight loss. Maybe this will make you rethink all that you know about it.

banana strawberries

Stop Believing in These Myths!

We have collected the most popular myths about weight loss and we have something to say against them all. Consultation with a qualified dietitian, critical thinking and self-education will help you avoid being fooled.

The fewer calories, the better

A low-calorie diet can give you the results you want to see but it won’t last long. It puts a great stress on your body that may make it want to save calories. Therefore, as soon as you are back to your usual diet, you will gain your weight back in a short amount of time. In addition, it’s very difficult not to cheat on such a diet plan, because you will feel hungry, weak and irritated. And guess what will happen with your occasional “cheat” meal. Yes, it will go straight into calorie storage on your hips or belly.

Detoxify it!

Different detox programs have become so popular recently. Not only will they not make you lose weight simply by cleansing your body from toxins, as they promise, they actually won’t remove any toxins from your body. All of us already have a mechanism for detoxifying our bodies that is active 24/7. It’s called the liver. It’s the only thing that really processes and removes toxic substances from our bodies. Any other attempts to detoxify it are, at best, useless. If you want some detox method that will be really helpful, detoxify your informational space from such types of fake promises.

Not eating after 6 pm

Yes, it’s true that it’s better not to eat before sleep. In the evening, our metabolic processes slow down and the food is more likely to turn into fat. But let’s be honest, not many people go to sleep that early. What to do if you work at night shifts? You can eat after 6 pm if your daily schedule demands it but let it be something light, low in calories and rich in protein to keep you satiated. And this shouldn’t happen right before you sleep, at least several hours before sleep. In addition, long breaks between meals slow down metabolism and lead to gastrointestinal problems.

Slow carbohydrates won’t make you gain weight

It’s true that slow carbohydrates are good because they can provide your body with energy for a longer time. But this works only if you consume them in the first half of the day when you are active and move more. Eating carbs in the evening and then laying down on a couch to watch Netflix or sleep won’t give them the necessary physical activity to get burned as fuel. They will go right into storage, and you already know how this storage looks like.

Go meatless and you’ll get slim

Vegetarian and vegan diets are very popular today because people want to be ethical and conscious about nature and everything living. Some also believe that a meatless diet will help them get slimmer. They have a point because meat is high in calories. But if this meat is lean, these calories are mostly protein that builds our muscles which burn fat and is an important part of a healthy diet. You can go vegetarian or even vegan if you feel like but don’t hope that going meatless will make you slimmer if you don’t control your portion size, overeat and your menu is packed with carbohydrates.

You can eat as much as you want if the food is healthy

Even if you only eat products that are low in calories and rich in important nutrients, it’s not an excuse for overeating. They still have calories. The human body can digest only a limited amount of nutrients at a time. All the excess will be sent to storage no matter how good and valuable these products are for your body. In addition, big portions of food make your stomach increase in size which will keep aggravating the problem of overeating and will make you gain weight.

A diet alone is enough to get slim

Proper diet is really the most helpful thing if you want to lose weight but to make it work, you should correct not only your daily menu but your entire lifestyle. If your daily routine doesn’t include physical exercise, proper sleep, and hydration, if your life is full of stress or you have any chronic illnesses, the result may differ from what you expected. Sleep and hydration are especially important. If you don’t have enough sleep, hormones in your body will make you hungrier and more exposed to stress-eating. If you don’t drink enough water, your body will store it and there will be swelling. Everything in our body is connected, you can’t fix one thing without adjusting others.

Still Doesn’t Work?

If you do everything right, you don’t fall for misinformation and fake promises, and still don’t lose weight, the reason may be deeper than just an improper diet plan. Some diseases and medications may make you gain weight. If you don’t take any medications at the moment, make an appointment with your doctor and go through health diagnostics. A problem with weight loss may be caused by such things as hormonal imbalance.

You should also be attentive to what your body feels. If you follow a certain diet plan and feel bad, you should contact your dietitian and ask for advice. Maybe this diet plan isn’t appropriate for you. Even if you are a completely healthy person, each body is unique and may have different reactions to the same food. Don’t tolerate discomfort and look for a solution.

Weight loss for men can be made difficult by a habit of drinking beer. This drink is brewed from hop that contains phytoestrogens that can induce weight gain according to a “female type”. This means massive belly, hips and “male boobs”. Therefore, no matter how hard you worked in the gym and how many chicken breasts you have eaten, beer can ruin the results of your hard effort.

For women, a little weight gain before menstruation is a normal thing. You can even visually notice changes in weight. It’s usually very frustrating for women to see that their body has expanded. But it’s an absolutely normal thing during this time of the month. Hormonal balance changes and body stores more fluid than usual. As soon as your menstruation will be over, your body will release this fluid and you will be able to see your real weight.

It is important not to get desperate when you see premenstrual weight gain and resist the temptation to indulge yourself with unhealthy food after such disappointment. You don’t want to gain more weight, right? A small piece of bitter chocolate will boost your brain with some endorphins and will help you get through this difficult time of the month.

https://www.thehealthsciencejournal.com/why-your-diet-doesnt-work-as-it-should/

 

Lentil Carrot Avocado Salad

From the good folks at KitchenAid, something light and healthy

Lentil Carrot Avocado Salad

Ingredients

  • 1/2 cup French lentils
  • 1/2 cup sprouted brown rice
  • 4 cups water (or vegetable stock, divided)
  • 6 radishes (cleaned)
  • 3 medium carrots (peeled and cut into 4 inch pieces)
  • 2 cups arugula
  • 1 avocado (peeled, pitted and sliced)
  • 2 tablespoons fresh parsley (chopped)
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1/2 teaspoon salt (flaked)
  • freshly ground black pepper (to taste)
  • 2 tablespoons sunflower seeds
  • 1tablespoon flax seeds

Directions

  1. In medium saucepan, bring lentils and 3 cups water or vegetable stock to a boil. Simmer until
  2. tender, about 15 minutes. Drain and cool.
  3. Bring brown rice and 1 cup water or vegetable stock to a boil over high heat. Cover and reduce
  4. heat and cook 20-25 minutes, until water is absorbed. Remove from heat and toss with a fork, Allow to cool.
  5. Attach Fresh Prep Slicer/Shredder Attachment to KitchenAid® Stand Mixer, and attach
  6. slicing blade. Position large bowl under attachment to catch sliced ingredients. Stack radishes end to end in feed tube. Turn stand mixer to speed 5 and process until radishes are sliced.
  7. Remove slicing blade and attach medium shredding blade. Fill feed tube with carrots. Turn stand mixer to speed 8 and process until carrots are shredded.
  8. In large bowl, toss lentils, brown rice, radishes, carrots, arugula and parsley. Drizzle with olive
  9. oil, lemon juice, salt and pepper. Top with avocado slices. Sprinkle with sunflower and flax
  10. seeds and serve immediately.

Winter Fruit Salad with Maple-Lime Dressing

 

There’s something about fruit salad that calls out to me to have two servings.  Just take a look at this beauty.  It’s a recipe from Julia so it has to be good, and healthy.  Here’s how to prepare it.

Mandarin or clementine oranges, kiwi fruit, apples, pears, pomegranate seeds, cranberries, maple lime dressing

Winter Fruit Salad with Maple-Lime Dressing – healthy, gluten free salad that utilizes seasonal winter fruit.   This colorful and vibrant side dish will look great on your Thanksgiving or Christmas table!  The ingredient list includes red apples, pears, clementine oranges (or mandarin oranges), kiwi fruit, dried cranberries, and pomegranate seeds. This salad is packed with anti-oxidants, vitamins – all the good stuff you need, especially in the Winter.

How to make winter fruit salad

  1. Combine all salad ingredients (red apples, pears, kiwi fruit, pomegranate seeds, dried cranberries, clementine oranges) in a large bowl.
  2. In a separate small bowl, whisk together the dressing ingredients (2 tablespoons of maple syrup and 1 tablespoon of lime juice).
  3. Pour the dressing over the salad and gently toss to coat.
  4. Serve immediately.

Why make this salad?

This healthy winter fruit salad will fill you up with the nutrients and the vitamins during the cold winter months.  It will also make a great holiday menu item, for Thanksgiving or Christmas or any other holiday.

Salad ingredients include red apples, pears, kiwi fruit, pomegranate seeds, dried cranberries, clementine oranges (you can use mandarin oranges, too) – all of that tossed in a delicious maple-lime dressing!

Thank you, Julia.  Please send any left-overs to me.  j/k

https://juliasalbum.com/winter-fruit-salad-with-maple-lime-dressing/

What Do You Have to Lose? An 8-Step Weight-Loss Plan

A simple diet and exercise guide to losing weight, no matter what your goal is.

Adapt and Adjust

You talked, we listened. When you need to lose a lot of weight, reading about how to drop those last five pounds is like getting marriage advice when you’re single: It just doesn’t apply. Follow typical diet rules and you may shed a few pounds quickly, but you’ll end up cranky and hungry. “Trying to do too much too fast is guaranteed not to work. You’ll get frustrated, burn out, and be right back where you started,” says Martha Beck, PhD, Oprah’s life coach and author of The Four Day Win. Instead, the approach on these pages has been designed to help you lose at least 30 pounds in a healthy, sensible way.

Step 1: Adapt and Adjust

Ditching a lot of pounds is as much an emotional process as a physical one. You’ll need to lay a psychological foundation for success before you attempt to change your behavior, experts say. “Getting your mind accustomed to, and not afraid of, a new behavior is key,” says Robert Maurer, PhD, a psychologist and author of One Small Step Can Change Your Life. Here’s how to get your head in the game.

  • Find a new BFF. For many of us, food is a friend — it’s what we turn to when we’re lonely or upset. Stop thinking of it that way and “allow yourself to grieve for the loss,” says Lyssa Menard, PhD, a psychologist in Chicago. She suggests finding a replacement that keeps your hands busy, such as knitting or posting entries on a weight-loss message board. “It should be something that makes you feel good,” she explains.
  • Cut yourself some slack. “Think 80 percent, not 100 percent,” says Menard. In other words, accept the fact that you don’t have to be perfect. Changing your patterns 80 percent of the time is much better than being perfect just occasionally.

Promote Social Change

Step 2: Promote Social Change

Happy hour, girls’ night out, office goodies…food is a big part of our social lives. To stay on track, prep your peeps for the switches you’re about to make.

  • “Have a serious heart-to-heart with friends and family before you start, and be specific about what you need,” says Tara Gidus, RD, a nutritionist in Orlando and a spokesperson for the American Dietetic Association. “For example, tell them not to give you chocolates as gifts.” At work, ask colleagues to designate an out-of-the way place for candy, cookies, and other tempting treats, rather than putting them in areas you can’t avoid.
  • “Mix up the way you have fun,” says Bonnie Taub-Dix, RD, a nutritionist in New York City and an ADA spokesperson. Instead of Friday-night happy hour, take a tennis lesson with your pals.
  • Be smarter about eating out. Dinner at your favorite restaurant? Go for it! But choose your food carefully. “Split an entree, or order an appetizer and a salad as your meal,” says Taub-Dix.

Eat Healthy

Step 3: Eat Healthy

We’re not talking about a lifetime of celery sticks. Just a few simple changes to your shopping and cooking routines can go a long way. Try these:

  • Make a list before you head to the supermarket. A recent study found that writing down what you plan to buy makes you less likely to load your cart with things you don’t really need, like potato chips.
  • Tweak your dinner routine. Stock your kitchen with fresh and frozen vegetables, precooked chicken, whole-grain pasta, low-fat cheese, fruit, and herbs for flavor, says Taub-Dix. You’ll be able to pull together a healthy dinner faster than Domino’s can deliver.
  • Manage your munchies. Carry preportioned snacks in your bag, such as 1-ounce packages of nuts or string cheese, mini fruit cups in natural juice, 100-calorie packs of cookies or protein bars.

Write Your Way to Success

Step 4: Write Your Way to Success

We know, we know, you’ve heard it before. But when it comes to changing your lifestyle, a food journal is as fundamental as those black pants in your wardrobe. “I always recommend a diary,” says Gidus, who believes it’s the key to understanding what you’re eating and why.

  • Begin by keeping a journal for at least one week. Print out our online food diary here:

When you fill it out each night, make the experience as relaxing and enjoyable as possible: Light a scented candle, sip a cup of green tea, play some soft music.

Each entry should include:

  • the time you ate
  • what you had and how much
  • where you ate
  • who you were with
  • how you were feeling at the time (stressed, lonely, bored, celebratory, etc.)
  • how you felt afterward, physically and emotionally (stuffed, guilty, satisfied, etc.)

At the end of the week, read your journal. You may find surprising patterns, such as that you eat more when you’re with certain friends or that you reach for crunchy foods when you’re stressed at work.

Do the Math

Step 5: Do the Math

It’s time to figure out how many calories you should be eating in order to reach your weight goal. Once you know this magic number, you can choose the food plan that’s best suited to your body’s needs.

Your weight-loss equation:

655 + (4.4 times your goal weight in pounds) + (4.6 times your height in inches) – (4.7 times your age in years) = base calories

Multiply this number by:
1.2 if you get little or no exercise
1.3 if you’re somewhat active

The total is the number of calories you should eat each day in order to reach your goal weight and maintain it.

Find Your Zone

Step 6: Find Your Zone

Okay, now you know your number, but what the heck does a healthy 1,600- or 1,800-calorie-a-day eating plan actually look like? Our handy chart, here, tells you exactly how many servings you’ll need daily of protein, dairy, fruits, vegetables, and grains, and gives you a range of calories for each. (If you’re like most of us, you’ll gravitate to the higher end of some of the food groups — grains, say — and to the lower end of others, meaning that your calorie count will even out over the day.)

To begin this new way of eating…

  • Compare your food journal and your ideal calorie plan, below, then jot down a list of the changes you’ll need to make.
  • Work on one thing at a time. “Your brain looks for consistency. Big changes trigger a fear mechanism that prompts you to try to avoid them,” says Maurer.
  • Practice the four-day strategy. “Focus on that one change for about four days, then pick another,” says Beck. According to her research, four days of success and a reward at the end — like a few new songs for your iPod — creates a snowball effect that can lead to long-term achievement.

Get Moving

Step 7: Get Moving

Regular activity burns calories, builds muscle, reduces your risk of disease, and sharpens your mind, says Pamela Peeke, MD, an assistant professor of medicine at the University of Maryland and author of Fit to Live.

  • Move more all day long. Go for a walk around the block. At work, instead of sending e-mail, get up and visit your colleagues.
  • Build up to 10,000 steps a day. To get started, wear a pedometer and figure out how many daily steps you typically take. Then, every couple of days, add 500 extra steps until you reach 10,000.
  • Try more challenging activities once you’ve boosted your fitness level. To get tips and meet up with other women just like you, join our message boards.

Celebrate Your Success Every Day

Step 8: Celebrate Your Success Every Day

Don’t put your life on hold until you hit your weight goal.

  • “Be kind to yourself,” says Beck. To keep motivation high, give yourself gifts to mark your progress — a new haircut, a pedicure.
  • Stay positive. Lost two pounds instead of five? Feel good about what you’ve achieved rather than focusing on what you didn’t. “Don’t wait to like yourself until you’re thin,” says Maurer. “Like who you are now.”

Daily Intake Calorie Chart

 

Calorie goal per day Vegetables Fruit Grains Dairy Protein Fat

Total

Calories

1,500 -1,600 3 serv. per day = 75 cal 3 serv. per day = 180-300 cal 5 serv. per day = 300-500 cal 3 serv. per day = 240-360 cal 2 serv. per day = 160-240 cal 3 serv. per day = 300 cal 1,255-1,775

avg 1,515

1,800 4 serv. per day = 100 cal 4 serv. per day = 240-340 cal 6 serv. per day = 300-600 cal 3 serv. per day = 240-360 cal 2 serv. per day = 160-240 cal 4 serv. per day = 400 cal 1,440-2,100

avg 1,770

2,000 5 serv. per day = 125 cal 5 serv. per day = 300-500 cal 7 serv. per day = 420-700 cal 3 serv. per day = 240-360 cal 2 serv. per day = 160-240 cal 5 serv. per day = 500 cal 1,745-2,425

avg 2,085

 

https://www.fitnessmagazine.com/weight-loss/plans/diets/weight-loss-plan/

Best Pumpkin Bread Recipe

This deserves a spot on your Thanksgiving table, but can be enjoyed on any occasion.

Pumpkin bread loaf over white wooden background

vonEisensteinGetty Images

 

Yields: 16 servings
Prep Time: 0 hours 10 mins
Cook Time: 1 hour 30 mins
Total Time: 1 hour 55 mins
Ingredients
4 large eggs

1 c. honey

1 can (15 ounces) unsweetened pumpkin puree

1 c. vegetable oil

2 c. whole wheat flour

1 3/4 c. unbleached all-purpose flour

2 tsp. baking soda

3/4 tsp. salt

1 tsp. nutmeg

1 tsp. ground cloves

1 tsp. cinnamon

1/2 c. plain low-fat yogurt or buttermilk

Directions
  1. Preheat the oven to 325°F. Butter two 9 x 5-inch loaf pans.
  2. In a large bowl, whisk together the eggs and honey. Whisk in the pumpkin and oil.
  3. In a medium bowl, whisk together the flours, baking soda, salt, nutmeg, cloves, and cinnamon. Alternately add portions of the flour mixture and the yogurt to the pumpkin mixture, beginning and ending with the flour mixture.
  4. Pour the batter into the loaf pans. Bake for 1 hour 30 minutes, or until a toothpick inserted in the center of a loaf comes out clean. (If the loaves are overbrowning, tent with foil.) Remove from the pans and cool on a rack.

Now you know what to do with that big old pumpkin that’s been sitting around !

https://www.prevention.com/food-nutrition/recipes/a20523398/pumpkin-bread/

Easy No Bake Pumpkin Cheesecake

 

(YUM !)

 

I’m rèally not a pumpkin pèrson. Nor am I a chèèsècakè pèrson. But I do likè my dèssèrts and whèn you arè trying to follow a low carb dièt you arèn’t lèft with much so a pumpkin chèèsècakè it is! Surè I likè pumpkin but I don’t cravè it so I can’t tèll you why I havè a hundrèd pumpkin rècipès swimming around in my hèad. I guèss I likè thè fact that pumpkin purèè adds bulk, crèaminèss and lots of nutrition to a rècipè.

So hèrè is thè first of my many pumpkin concoctions. This no bakè pumpkin chèèsècakè rècipè is vèry similar to my Low Carb No Bakè Chèèsècakè from way back whèn. Just a couplè of twèaks and changès and wè havè this dèlicious low carb dèssèrt that rèquirès no baking!  (Plèasè notè this post has bèèn updatèd from thè original 3 yèars ago).

WHAT SIZE JAR SHOULD I USE?

Thè first timè I madè this rècipè I usèd 8oz jars likè thèsè and ramèkins bècausè that’s what I could scrapè up and it madè 6 sèrvings. You can sèè thèsè two bèlow. Howèvèr this timè I wantèd to usè all thè samè typè of containèrs.

So I usèd 4 of  thèsè 8 oz jars picturèd bèlow but to bè honèst thèy wèrè too big. This low carb dèssèrt is vèry rich and I think it would bè bèttèr if you madè it into 8 small jars.

EASY NO BAKE PUMPKIN CHEESECAKE #pumpkin #cake

Ingrèdiènts :

  • 1 1/2 cups nuts I usèd 1 cup pècans & 1/2 cup walnuts
  • 1 Tablèspoon Lakanto swèètènèr
  • 1/2 tèaspoon cinnamon
  • 8 oz crèam chèèsè softènèd (room tèmpèraturè)
  • 1 cup hèavy whipping crèam
  • 1/2 tèaspoon cinnamon
  • 1/2 tèaspoon vanilla èxtract
  • 1 tèaspoon pumpkin piè spicè
  • 1/2 cup Lakanto swèètènèr or othèr sugar substitutè
  • 3/4 cup pumpkin purèè (cannèd)

Instructions :

  1. To makè thè crust, add nuts, cinnamon and thè 1 Tablèspoon of sugar substitutè in a food procèssor and grind until thè nuts bècomè moist and sticky.
  2. Dividè mixturè èvènly into thè ramèkins, jars or whatèvèr containèr you arè using.
  3. Add thè crèam chèèsè, pumpkin and sugar substitutè to a bowl of your mixèr. Mix on high until èvèrything is smooth and crèamy.
  4. Add your vanilla, pumpkin piè spicè and cinnamon and mix until wèll incorporatèd.
  5. Add your hèavy crèam and mix on high for about 5 minutès or until thè mixturè is nicè and fluffy.
  6. Spoon crèam chèèsè mixturè into your ramèkins or containèrs and garnish with nuts and cinnamon if using.
  7. Rèfrigèratè until rèady to èat.
Source : bit.ly/2V25Tyy