Dr. Pam – Makeover Coach Gives Tips For A Healthy Thanksgiving

Give Thanks, Eat Your Breakfast!

The reason for this statement is a strong connection has recently been discovered between breakfast choices and many health-related problems.

As you might know, our body consists of 100 trillion cells which need 114 various nutrients during the day. Most Americans don’t come close to meeting this requirement.

Here is how food fuels us each day:

What you ate yesterday consists of 2 major groups of elements. The first group supplies energy (proteins, fats, carbohydrates). The second group supplies building materials (amino acids, vitamins, minerals, microelements, etc).

You spent energy yesterday when you were awake, and your body used the building materials at night to regenerate itself. And, your body used up to 1 liter of water during the night through breathing, sweating and morning visit to the bathroom.

So your body wakes up “empty” the next morning and your cells are begging for all the nutrients, energy and water spent in the last 24 hours. You may not feel hungry or thirsty in the morning, but it’s just a matter of time. So there are different ways people approach the morning and breakfast.

A Healthy Balanced Breakfast:

Your first meal in the morning should meet these four man criteria:

Replace the energy (from proteins, carbohydrates & good fats) that was consumed yesterday, when you were active.

Provide the body with all the nutrients (building blocks – proteins, amino acids, vitamins, minerals) used during the night.
Replenish the water lost during sleep.
Maintain the blood sugar level within the normal range preventing having highs and lows through out the day!
There are many great ideas available to help you make good choices when deciding what to eat for breakfast. Whenever possible prepare a balanced healthy breakfast that meets the four major criteria mention above which will help you lose weight and maintain an ideal body weight.

Get Fit
The year’s most calorie-dense day is almost here—are you ready? Use this game plan on Thanksgiving to avoid gaining extra weight:

Start your day of thanks with a healthy protein containg fiber-filled breakfast.

Take 30-60 minutes for a brisk walk or jog before the big meal.

At the table, fill most of your plate with lean cuts of meat and vegetables.

When you’ve filled up on the healthy stuff then simply taste the heavier dishes, rather than eating a large serving.

Wait at least 20 minutes before you get a second helping. This is very important since it takes at least this long for your body to register how full it actually is. You may realize after 20 minutes that you don’t want seconds after all.

Where Did the Time Go?

The number one reason why people don’t exercise is that they don’t have time.

At least that’s what they tell themselves .

I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there’s little left over for workouts.

With the holiday season fast approaching your busy schedule is sure to get even busier. There will be parties, shopping, decorating, cooking and family gatherings. It’s no wonder that exercise quickly takes a backseat to holiday activities.

You don’t have to succumb to weight gain this holiday season. Escape the time crunch excuse in three easy steps:

Step One: Schedule Your Workouts: You’ve heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you’d never skip a workout and you’d be in amazing shape.

While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don’t laugh, I’m serious! Just do it. If you want to get into shape it starts with committing to a revised
schedule with a set exercise time.

Identify three 40-minute time slots and mark them on your calendar. That is when you’ll exercise.

Remember this: if the thought that you should exercise this week is floating around in your head, but you haven’t anchored it down to a specific time and date, then it will quickly disappear.

Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.

Use the following three tips to bring your routine up to the next level:

Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.

Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.

Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.

Here’s an example: Let’s say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:
Lunge while curling dumbbells, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Squat while pressing dumbbells overhead, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Crunches on an exercise ball, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Leg raises off the end of an exercise bench, 15-20 repetitions
Step Three: Twice the Results in Half the Time: What if I told you that I have a proven way to deliver twice the fitness results in half the time? It’s simple really…

When you attempt to lose weight or meet a fitness goal on your own, the odds are stacked against you. Sure, you could do it over time – but it’s a long and lonely road. A road lined with detours that threaten to undermine your progress.

When you start a program with me, you suddenly have the upper hand on weight loss. You have me in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement went the going gets tough.

And I’ll be the one congratulating you when your goal is met.

Call or email today to get started on a fitness program that will put exercise firmly on your calendar, and results squarely in your future.

Pumpkin Cheesecake Pie

1 Cup Formula 1 Vanilla Protein Powder

1 1/4 Cups Soy Milk Or Skim Milk

1 Cup Canned Pumpkin

4 oz Light Cream Cheese

1 Teaspoon Pumpkin Pie Spice

1 Package Sugar Free Cheesecake Pudding

1 Graham Cracker Pie Crust

Whipped Topping

Mix Formula 1 protein powder, milk, pumpkin, spice, and soften cream cheese together, add pudding, mix till blended well, pour into crust. Chill for an hour, add whipped topping, cut into 8 pieces, each piece = 250 calories.

Success Story
After working out with Pam I lost 30 lbs and 25 inches. I have more energy than I had before. I feel and look fit. I didn’t like exercise and I hated running when I first started with Pam. I now run 4 to 5 days a week. I also compete in 5k and 10k races. I can jump rope for 15 minutes without stopping and yes I still hate doing it but it works wonders for my butt, thighs and arms. Jumping rope has helped with my endurance. Thanks!
Anna T. Dana Point, CA
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