Black Friday Specials

Beachbody's Black Friday/Cyber Monday Sale!!! 

@ 12 PM EST. Beachbody's Black Friday Specials start!!!! Only through ME as your Beachbody COACH!!!!

Either message me to find the right program to fit your needs or click the link below to take you directly to the special offers.

http://www.teambeachbody.com/shop/holidayoffer?referringRepId=138657

These programs will go fast, so don't delay! Once they sell out they are gone for good!! This is a great time to get a little Christmas present for yourself, get a program to conquer for your New Year's Resolution or get an awesome gift for the fitness enthusiasts in your life :-)

Happy Shopping!!!!

Thanksgiving Tips

HEALTH TIPS OF THE DAY:  Enjoying Thanksgiving without Putting on the Pounds!! 

Here are some simple tips to remember this Thanksgiving to keep you from putting on unwanted pounds!

1.     Before you eat: Make sure to eat breakfast within 30 minutes of waking up.  You don’t want to be starving come dinner time.  That way you will have a clearer mind to make smart choices.

2.   WORKOUT in the AM.  If you are cooking the meal this may be difficult but try to squeeze it in after putting the turkey in the oven.  Working in the AM will superboost your metabolism for the day and help you burn the extra calories you consume. 

3.   Make sure to drink TONS of water throughout the day.

It’s time for the feast!!! Here’s what to do:

**Choose white meat.  This lean meat has about half the fat as dark meat. 

**Skip any candied yams and go for the classic mashed potatoes and gravy.  They are packed with minerals and each scoop bolsters your meal with about 3 grams of fiber.

**Take it easy on the rolls or skip them all together.  They will spike insulin levels and cause your body to churn out new fat cells.

**Have a SMALL scoop of stuffing. 

**VEGGIES!!!! Eat lots of them.  Load up on green beans, salad, peas/carrots.  The combination of protein and fiber has a big impact on hunger, so you’ll still be digesting when everyone starts getting leftovers. 

**As for dessert, stick to pumpkin pie.  Of all the holiday pies, this is by the best- nutritionally.  One slice of apple or pecan pie can contain 400-500 calories while pumpkin pie has about 335- that’s including some low-fat whipped cream on top.  Pumpkin is also loaded with beta-carotene- an antioxidant that improves skin tone and improves your immune system.  Check out my Pumpkin Pie recipe :  HERE

Are you doing the cooking?  Try to integrate some healthier options into your typical Thanksgiving day meal.  Here are some ways to do that:

*When making green bean casserole, replace regular butter with whipped butter, mayo with olive oil mayo, and cream with milk.  Then use just half the amount listed in the recipe and replace the rest with Greek yogurt.  That will keep your casserole creamy while offsetting the fat with protein. 

*Use fat-free chicken broth to baste the turkey and make gravy.

*Reduce oil and butter wherever you can.

*Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.

 While eating remember:

SLOW DOWN.  Savoring the flavor and slowing down while eating will help you determine when your body is satisfied and full. Choosing whole grains, fruits veggies, broth-based soups, salads and other foods with lots of water and fiber will add to the feeling of fullness.  SPEND MORE TIME TALKING and catching up with relatives in between bites.

GO EASY ON THE ALCHOL.  Don’t forget that alcohol calories can add up very quickly.  Opt for wine or wine spritzers.

SKIP SECONDS 

In summary, don’t feel guilty by eating more than you normally would on any other day.  Thanksgiving is a holiday and make sure to enjoy it.  Don’t call it cheating- it is simply celebrating a holiday.  The whole country will be sharing in this meal together, so have what you want- just don’t go crazy overboard.  Small portions are key.  You are not going to “ruin” yourself in one day.  The next day start up your workout routine again and keep going forward- no looking back.  Spend time catching up with your family, playing games, or chasing after some kids. 

HAPPY THANKSGIVING EVERYONE!!!!!

Give thanks!!!

Give THANKS Give-away!!!

Each day this week I will be giving away awesome prizes on my health & fitness Facebook page:

https://www.facebook.com/TinaOhnmeis

Simply "LIKE" the page and "LIKE" the posts about the item up for grabs each day and you will be entered to win!!!  My page is loaded with health tips and recipes to check out too :-)  

Today enter to win Shaun T's INSANITY Fast and Furious workout!!!

Head over to my facebook fan page to enter to win!!!

https://www.facebook.com/TinaOhnmeis

   

Slim in 6 SALE

SLIM in 6 on SALE!!!  

FLASH DEAL!!! For a LIMITED TIME you can get Debbie Sieber's complete Slim in 6 program for on $39.95!!! This is a great value and great savings!! Awesome deal to check out for a little early Christmas present to yourself or someone else!! Act fast!!! Quanitities are limited. Just click on the link below to to go to my online Beachbody store. 

http://www.teambeachbody.com/shop/-/shopping/Slimin6?referringRepId=138657

Italian Dining Survival Guide

Dining Italian Style?  READ FIRST!

The Do’s and Don’ts of Dining Italia

DO eat bread or pasta… just not both!  In Italy, it is a no-no to eat bread and pasta at the same time. 

DON’T be afraid to request any of the seafood or poultry options grilled dry, with a heaping side of veggies.  Season your veggies with a splash of balsamic vinegar or dip them in some marinara.

DO start your meal off with a salad (light Italian dressing or oil and vinegar on the side) or some minestrone soup.

DON’T order fish topped with cheese.  Forget the cheese on top and you will save yourself some calories and fat.

DO enjoy a bowl of fresh berries instead of a crazy too rich dessert.

DON’T clear your plate.  Take some home with you to enjoy the next day.

DO ask for whole wheat pasta.  Many restaurants including Olive Garden off up the fiber rich stuff vs. plain white pasta.

GIVE THANKS GIVE AWAY!!!!

I LOVE everyone that is following my HEALTH & FITNESS PAGE. I hope that in some way my page has given you inspiration, motivation or support. To show everyone who follows my page my appreciation for trusting me and letting me help you get in shape and improve your health I will be having a GIVE THANKS GIVE AWAY!! The week of Thanksgiving I will be giving out prizes to help you get fit and healthy!! I will select a prize for the day. Anyone who “LIKES” the post will be entered to win! I will randomly select a winner each day for each post the week of Thanksgiving. Spread the word and “LIKE” my HEALTH&FITNESS page if you haven’t yet:  

https://www.facebook.com/TinaOhnmeis

**MUST LIKE THE PAGE TO BE ELIGIBLE TO WIN :-)

Get your Sleep!!

10 Health Benefits of a Good Night's Sleep 

Reasons to Workout in the AM

Reasons to Workout in the Morning

Make a video - it's fun, easy and free!
www.onetruemedia.com

Chinese Food Survival Guide

Chinese Food Survival Guide

Some helpful hints when it comes to eating your Chinese food.

**USE the chopsticks.  It may get frustrating but it will keep you from shoveling the food into your mouth.

** Order your dishes steamed, with sauce on the side.  Dip into the sauce, don’t pour on top.

** Load up on veggies vs. rice!

**If you’re going to eat rice- BROWN is BETTER. Brown rice is an excellent source of dietary fiber.  White rice is an excellent source of EMPTY calories.

Stick with these!

Steamed Veggie Dumplings (300 calories, 8g fat)

Buddha’s Feast (200 calories, 1.5 g fat)

Moo Goo Gai Pan (400 calories, 10 g fat)

Steamed Shrimp & Broccoli (200 calories, 2.5 g fat)

Beware!

If your meal is swimming in thick sauce, just that gooey sauce alone can account for 200-300 calories and 5-20 grams of fat.  Do yourself a favor and order all sauces on the side.

FYI:  Just how fatty is typical Chinese food?

Kung Pao Pork can have up to 700 calories and 53 grams of fat per serving

Even the side dishes are loaded!!  One egg roll typically has 350 calories and 15 grams of fat.  Fried rice can contain up to 500 calories and 20 grams of fat per serving.

The worst by far?  Egg Foo Yung and Sweet and Sour Duck.  Each can easily exceed 1,000 calories and 80 grams of fat per order!!!!! Yikes!

To Sum it UP:

When it comes to Chinese food:

DO start of your Chinese chowfest with some soup.  The average small serving of egg drop, wonton, or hot and sour soup will only be about 100 calories and help fill you up prior to your main dish.

DON’T indulge in those fried chow mein noodles or wonton crisps.  They add tons of fat and calories.

DO avoid dishes that are breaded, fried, or coated in flour.  Not only does it weigh down your plate—it will weigh you down too!

DON’T think all veggies are your friend.  Broccoli trees are really good at sucking up and holding on to oil and fatty sauces.

Craving something SWEET at the end of your meal?

SURE:  fortune cookies!  With just 25 fat free calories these are an awesome way to end your meal. 

NO THANKS:  Those crazy almond cookies have about 85 calories and 5 grams of fat.  They don’t even taste that good- just say no.

What To Eat for Clear Skin

What to Eat to Promote Joint Health

What to Eat to Promote Joint Health

Citrus Foods

Citrus foods that are rich in vitamin C and foods that are rich in vitamin E, A and selenium are good antioxidants. By increasing their consumption it is possible to promote joint health. Foods that are rich in these vitamins includes grapefruit, oranges, papaya, mangoes, raspberries, pineapples, broccoli, whole grains, sun flower seeds, cereals, peanut butter, oat meal and brown rice. Another benefit of these nutrients is that they aid in cell renewal process and hence, help to overcome any minor damage to the joints due to an injury or the general wear and tear due to extensive movements during the practice of exercises. They even help to improve the immune system of the body and protect against diseases that have effect on joints.

Fatty Fish

Fatty fish are top food sources of omega-3 fatty acids -- healthy fats that promote positive brain function and heart health. Omega-3 fats may also help reduce inflammation, pain and stiffness associated with arthritis, and increase calcium absorption in your body, which can lead to stronger bones. For added calcium, eat canned salmon, tuna or sardines, which contain bone particles. Fatty fish also provide nutritious alternatives to red meat, which may worsen inflammation. For best results, work salmon, herring, lake trout, tuna, halibut, sardines, mackerel or flounder into your regular diet.

Low-Fat Dairy Products

Low-fat dairy products provide significant amounts of the bone-enhancing nutrients calcium and vitamin D. In addition to reducing your risk for bone fractures and osteoporosis, low-fat dairy products may help minimize symptoms of gout, a form of arthritis in which uric acid accumulates and crystalizes in a single joint. Since milk and cheese are high in saturated fat, choose nonfat and low-fat milk, yogurt and cottage cheese. If you can't eat dairy products, try soy-based or other nondairy equivalents for similar benefits.

Flaxseed

Flaxseed is a top plant-derived source of omega-3 fatty acids. As a fiber-rich food, flaxseed may also enhance digestive function and increase the feeling of fullness between meals. This attribute is important, since excess body weight can add strain to your bones and joints. Adding ground flaxseed to your smoothies, yogurt, cereals and baked goods may help reduce inflammation.

Whole Grains

Whole grains contain all nutritious parts of the grain. Cutting back on refined foods, such as enriched bread, pasta and snack foods, may improve rheumatoid arthritis symptoms, according to the UMMC. Try replacing these foods with whole grain bread and pasta, steel-cut oatmeal, brown rice, wild rice and air-popped popcorn. Due to their high fiber content, whole grain foods support digestive health, heart health and appetite control. When purchasing breads and other prepared foods, check ingredient lists to ensure that whole grains are listed as main ingredients.