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Talking Turkey!
Thanksgiving is a time to reflect on all things for which we are thankful. You may be thankful for your family, your friends, your health, your happiness, your ability to fit into your favorite jeans. Oh wait, that reminds me, this is the biggest calorie fest of the year! But can you really do that much damage in one day?
- A cup of eggnog, Six ounces of white and dark turkey, Half a cup of stuffing, Half a cup of mashed potatoes, Half a cup of gravy, Half a cup of green bean casserole, A dinner roll, A pat of butter, A slice of pumpkin pie, ...that comes to 1723 calories. You will need to walk 17.23 miles, 27.79 kilometers, or 34460 steps, assuming you cover one mile in 2,000 steps.
Easy Ways To Make Healthier Food Choices on Thanksgiving:
- Turkey - It's a good choice if cooked without butter. Use a little olive oil and spices like thyme and sage for a tasty, but healthier meat.
- Sweet Potatoes - Swap mashed potatoes and sweet ptoato casseroles for a simple baked sweet potato. They are full of flavor, vitamins and fiber, without the fat.
- Vegetables - Even veggies can be bad for you if you cook them in butter. Ditch the green bean casserole and corn and serve steamed veggies or a salad with a light vinagrette dressing.
- Jello- Keep it simple and use only fat-free, sugar-free versions to bring color and flavor to your Thanksgiving meal.
- Rolls - If you must have bread with your meal, make sure it is whole wheat so you get the nutrients you need from it. Either skip the butter altogether or add asmall amount of smart balance light or a similar butter-tasting product.
- Dessert - Try fruit, sugar-free pudding, no-sugar-added apple pie or a lowfat pumpkin cheesecake to end on a sweet note without ending your diet.
Find more holiday diet tips here:
Healthy Holiday Eating Survival Guide!
Holiday Mass
The Explosive Holiday FAT-BUSTING WORKOUT
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Tips to Prevent Seasonal Sickness - You’re at the gym. You’re in the zone – iron is flying, dumbbells are swinging, you are unstoppable. But then...you sneeze. You think nothing of it at the time, but when you arrive home, you notice that you’re a little more sore than you usually are....
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Injuries in the Gym and How to Prevent Them -
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Cooking Versus Prepared Meals - The world we live in today is largely a product of the actions and events that have taken place by our ancestors, which in many cases, has had a positive impact on the lives of many. The massive improvements over even just the past 100 years...
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Multi-Vitamins -
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This Week's Top Reads
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Fats: They Deserve a Second Look - Fat is the least understood macroingredient in body building circles. Everyone knows how much protein they need, and most people get enough carbs, often to the exclusion of fat. In order to understand why and how we supplement essential fats...
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Supplement Necessities -
While training methods have certainly been updated, and we know much more about nutrition in general, there is no segment of the weight trainers repertoire which has changed as much as supplementation. In the early days, there was virtually nothing available...
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Top 5 Protein Powders:
- Optimum Nutrition 100% Whey
- BSN Syntha-6, 5.4 Lbs.
- MuscleTech Nitro-Tech Hardcore
- CytoSport Muscle Milk, 2.48 Lbs.
- Prolab N Large-2, 10 Lbs.
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Top 5 Fat Loss Products:
- Hi-Tech Lipodrene W/Eph, 100 Tablets
- Nutrex LIPO-6 Black, 120 Black-Caps
- Universal Animal Cuts, 42 Packs
- Atro-Phex Trial Size, 1 Pack
- Liquid Clenbutrx Hardcore, 120cc
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Top 5 Protein Bars:
- EAS Myoplex Lite Bars, 12/box
- Promax Promax Bars, 12/box
- Universal CarbRite Bars, 12/box
- Clif Bars Clif Bar, 12/box
- Worldwide Pure Protein Bars, 12/box
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Top 5 Amino Acids:
- L Glutamine, 400 Grams
- Leukic Hardcore, 180 Caplets
- Amino 2222 Softgels, 300 Gels
- BCAA 1000 Caps, 200 Capsules
- White Flood, 1.34 Lbs.
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General Supplements - If you wanna talk supps' and your topic isn't in it's own forum, then this is the place for you!
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Fat Loss/Energy - You wanna shed some pounds? Get lean, get cut, get ripped and discuss fat loss and energy supps' here!
Bulking Up - That's right. We're talking about getting HUGEMONGOUS (really freakin' big). Discuss bulking up/building muscle and stacking to get stacked here!
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10/08/2009 |
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Disturbing Trend Among Obesity and Prescription Drugs - You are what you eat. This truism is deserving of much more attention than it gets. People use it to joke, but the reality is that what you choose to eat will have a direct effect on practically all areas of your life - and your death. Obesity is the largest health concern in our society.
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Prohormones: Are They Safe? -
Prohormones are substances which can be expected to be converted into hormones by the body upon ingestion. The obvious question that comes to mind is "isn't that what steroids are?" Not quite. Steroids are actual hormones, so another substance which will become hormones were a sort of technicality in which people could...
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Getting your greens can seem like a pious mealtime obligation. But drizzling a delicious homemade dressing over salad makes it something to savor.
VinaiGreat!
- Vinaigrettes can be as basic as mixing together oil, vinegar and salt. From there, build flavor with herbs, spices, shallots and garlic. Play with oils and vinegars, too: olive, walnut, peanut or hazelnut oils; and balsamic, Champagne, and sherry vinegars or citrus juice.
Dreamy Creamy Dressings
- Creamy dressings deliver a lush mouth-feel. From a base of sour cream, buttermilk, cream, yogurt or mayonnaise, creamy dressings are constructed with herbs, spices, shallots, and garlic. Cheese, pickles, chili sauce and other ingredients can add big flavor.
Dressing Up
- Daring to range beyond what the name implies, salad dressings often make marvelous marinades and dipping sauces. Oil and vinegar dressings are popular for marinating meats, but don't overlook dairy-based dressings: the gentle acids in dairy tenderize meats slowly.
Quick and Easy Recipe
Yogurt Salad Dressing
Ingredients:
- 1 (8 ounce) container plain low-fat yogurt
- 2 teaspoons lemon juice
- 1 teaspoon Dijon-style prepared mustard
- 1 teaspoon chopped fresh parsley
- 1 teaspoon chopped fresh chives
Directions:
In a small bowl, beat together yogurt and lemon juice until smooth. Stir in mustard, parsley, and chives. Refrigerate until ready to serve.
Nutritional Information:
Servings Per Recipe: 8
Amount Per Serving
Calories: 19
Total Fat: 0.4g
Cholesterol: 2mg
Sodium: 36mg
Total Carbs: 2.3g
Dietary Fiber: 0g
Protein: 1.5g
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09/24/2009 |
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Shock your muscles into growth - Hormones such as human growth hormone (GH) and testosterone have been shown to play a role in muscle hypertrophy and strength gains. One of the core training principles for muscle hypertrophy among weight trainers is short rest— less than 1 minute between sets.
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Prohormones for Dummies -
There's a little confusion about them circulating around these days. Prohormone might be a better term, because technically they are precursor molecules to the actual hormones in your body. For the weight lifting and bodybuilding communities, prohormones are usually designed to mimic testosterone.
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Common names
Recommended Intake
- Males = 19 years: 56 g/day
- Females = 19 years: 46 g/day
- OR Males and Females = 19 yrs: 0.8 g/kg/day
Acceptable Macronutrient Distribution Range (AMDR): 10-35% of energy should come from protein each day
What's Protein for?
- Builds and maintains muscles, organs, skin, and blood
- Assists in energy metabolism and cell processes
- Defends body against disease through immune function
Best Food sources
- Meat, fish, poultry, milk products, tofu, nuts, seeds, legumes, grains
Find out how much protein you need with My Protein Calculator
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