Change your game this upcoming year. Tra

Change your game this upcoming year. Train in a studio that you can:
Participate in Group Challenges that motivate you
Compete against your self or others
View yourworkout history
Track your progress over time
Personal trainer integration

Measure, Track and Challenge your friends to work harder! Achieve your goals at Guruz Fitness

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We help the busy professional reclaim th

We help the busy professional reclaim their life through fitness. You have a busy life full of responsibilities and don’t have time to waste. Want more energy? Can’t lose weight after childbirth? Failed numerous weight loss programs and contemplating surgery? We get it. Schedule a consult with one of our expert nutritional coaches. http://ow.ly/i/Auimd

Best and Worst Thanksgiving Foods and a Herb Roasted Turkey Recipe

turkey

Which Is the Skinnier Pick: White or Dark Meat (Turkey)?

White meat. Per 3 ounces, opting for the “white” turkey breasts over the “dark” meat will save you 50 calories and 4 grams of fat: 115 calories and 7 grams of fat versus 160 calories and 11 grams of fat, respectively.

Which Is the Skinnier Pick: Green Bean Casserole or Sweet Potato Casserole

Even with its creamy mushroom soup and crispy fried onions, traditional green bean casserole (161 calories, 9 g fat per ¾ cup) is a lighter pick than sweet potato casserole (285 calories, 5 g fat per ¾ cup). Part of the reason is that green beans are so low-cal to start. That said, the starchier sweet potato is full of good-for-you nutrients, including beta carotene, a potent antioxidant and precursor to vitamin A.

Which Is the Skinnier Pick: Pumpkin or Apple Pie?

At 316 calories and 14 g of fat per slice (1/8 of a 9 inch pie), pumpkin is a slimmer choice than apple, which will cost you 411 calories and 19 g of fat for that same-size slice. One explanation for the higher calorie count: the double crust. Another bonus of picking the pumpkin: whipped topping has significantly fewer calories and less fat than the vanilla ice cream often served atop apple.

Which Is the Skinnier Pick: Traditional Sausage Stuffing or a Dinner Roll with Butter?

If you’re all about the calories, go for the dinner roll with a pat of butter, which will set you back 140 calories and 4.5 g fat, versus the 371 calories and 19 g of fat you’ll gobble down in ¾ cup of the stuffing. But if you love stuffing, go for it—maybe just go for a smaller serving—Thanksgiving comes but once a year, after all.

Which Is the Skinnier Turkey Topper: Jellied Cranberries or Gravy?

Surprise! Gravy is actually the skinnier selection in this case. Per ¼ cup, gravy delivers about 30 calories and 1.5 g fat, versus the cranberries, with 110 calories (and 0 g fat) per ¼ cup. Why so high? Lots of added sugars.

Herb Roasted Turkey Recipe

Ingredients:

  • 1 1 10- to 12-pound turkey
  • ¼ cup fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano and/or marjoram, divided
  • 2 tablespoons canola, oil
  • 1 teaspoon salt
  • 1 teaspoon freshly ground pepper
  • Aromatics, onion, apple, lemon and/or orange, cut into 2-inch pieces (1½ cups)
  • 3 cups water, plus more as needed

Preparation:

  1. Position a rack in the lower third of the oven; preheat to 475°F.
  2. Remove giblets and neck from turkey cavities and reserve for making gravy. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels. Mix minced herbs, oil, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place aromatics and 10 of the herb sprigs in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water and the remaining 10 herb sprigs to the pan.
  3. Roast the turkey until the skin is golden brown, 45 minutes.
  4. Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover the breast with a double layer of foil, cutting as necessary to conform to the breast. Reduce oven temperature to 350 degrees and continue roasting for 1¼ to 1¾ hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water. The turkey is done when the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F.
  5. Transfer the turkey to a serving platter and cover with foil. (If you’re making Herbed Pan Gravy, start here.) Let the turkey rest for 20 minutes. Remove string and carve.
  • Equipment: Large roasting pan, roasting rack, kitchen string, thermometer

 

  • Serving size: 3 ounces
  • Per serving: 146 calories; 4 g fat(1 g sat); 0 g fiber; 0 g carbohydrates; 25 g protein; 8 mcg folate;82 mg cholesterol; 0 g sugars; 0 g added sugars; 27 IU vitamin A; 0 mg vitamin C; 13 mg calcium; 1 mg iron; 202 mg sodium; 210 mg potassium
  • Carbohydrate Servings: 0

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Dairy-free Coconut Milk Eggnog Recipe (With or Without Alcoho

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Dairy Free Egg Nog that can be made with the alcohol or without for a delicious treat!

Ingredients

  • 6 cups of coconut milk (about 3 cans)
  • 6 egg yolks
  • 1/4 cup (or more) spiced rum or brandy (optional)
  • 1 tablespoon of vanilla
  • 1/4 cup honey or cane sugar or a few drops of stevia extract (optional)
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon of ground cinnamon

Instructions

  1. How To Make (Easy Version)
  2. Put all ingredients except alcohol in Vitamix or high powered blender and blend until smooth.
  3. SLOWLY bring up to low heat in a medium saucepan, being careful not to let it boil. When it is warmed and barely starting to thicken, it is ready.
  4. Chill in fridge for a few hours or overnight and whisk alcohol in just before serving.
  5. Heat coconut milk and vanilla until warm in medium saucepan.
  6. Whisk or blend the egg yolks, sugar and spices in a blender.
  7. Slowly add in about half of the coconut mixture to the egg yolks to warm it and then add the whole mixture back into the saucepan.
  8. Bring up to low heat and whisk until barely starting to thicken.
  9. Stir in rum or brandy and serve hot or cold.
  10. Enjoy!

HOW NUTRITION PROS SURVIVE THE HOLIDAYS

Enjoy indulging (even more) with eight expert-tested tricks.

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The holidays can present something of a conundrum for the hard-working athlete: Fitness devotees want to be able to relax and celebrate, but don’t want to set themselves too far back when a new training year is days away.

And according to experts, these concerns have merit when the holiday season is lengthy. We often think in 24 hour periods of eating, but if you have a huge meal and eat an excess of calories on a certain day like Christmas, you’re not going to wake up the next day overweight.

  1.  PRIORITIZE PROTEIN AND VEGGIES AT BREAKFAST.   Do this to make sure your not absolutely ravenous. A lot of people don’t eat before the big meal and then go overboard thinking they can have 4 pieces of pie instead of one.
  2. HALVE YOUR SUGAR CONTENT, AND ADD SOME CINNAMON.   You’ll be surprised to see how good—and sweet—desserts still taste when you cut sugar by a 1/4 to a 1/2.  Another trick is to add cinnamon. It enhances the sweet flavor and it improves sugar metabolism.
  3. ALTERNATE ALCOHOL DRINKS WITH WATER AND LIME.  The vitamin A in the lime will help your liver process the alcohol more efficiently.
  4. GO VEGAN WITH SOME OF YOUR DISHES.  Then the choices on the table won’t all be full of creams, cheeses, and butters, plus it’s hard to overeat plant-based foods because they’re filling.
  5. FOR DESSERT, CHOOSE AN OPTION WITH FAT AND SUGAR, RATHER THAN ONE WITH JUST SUGAR.  The fat actually slows the rate of delivery of sugar into the bloodstream. Sugar spikes are what get us into trouble because the body naturally shuttles it out of the bloodstream and into the fat cells.
  6. MIX A COCONUT-BASED EGG NOG.  Trade the heavy cream for 1 part coconut cream and 1 part coconut milk. Coconut is full of medium chain triglyercides, a type of fat that’s more easily burned than other.
  7. MAKE PUMPKIN PIE WITH ALMOND MILK AND GROUND FLAX.  Sub an equal amount of almond milk for evaporated milk and use an egg replacer. For each egg called for, just mix 1 tablespoon ground flax with 3 tablespoons warm water, then let it sit for 15 minutes. It acts as both a binder and an egg substitute.

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