slider here

Holiday Survival Workouts

Let’s face it: Getting in the best shape of your life is likely not a priority during the holidays. Everywhere we turn, there are tempting foods and drinks, from treats at office parties to our own traditional family favorites. When you add in a busy, stressful schedule filled with shopping and get-togethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as our scales are concerned.

The good news is that you really can get through the holidays without gaining weight. It will take some effort, but you will thank yourself a thousand times when January 1 rolls around and you have no regrets!

This article gives you 5 quick and easy-to-follow workouts that take about 20 minutes to complete and burn fat hours after you’ve finished the final exercise. Each workout has a video that I recorded that shows you how to do each exercise. If you ever have any questions, you can contact me using my information at the beginning of the guide (really, you can!).

What makes these workouts different from those you might find in a magazine or online? Simple: These are designed for the busiest time of the year. We know you don’t want to waste your holidays spending endless hours in a gym. That’s why each of these effective workouts can be done at home with minimal equipment!

But Wait, There’s More!

As a bonus, I’m including 14 of my favorite holiday recipes that are seriously delicious and don’t hurt your waistline. I guarantee you’ll love these, so give them a try and let me know what you think—I bet you’ll be surprised that they taste so good while being healthy!

What You Need

Below are 5 workouts that you can do anywhere, anytime. All the workouts are designed to take 15-20 minutes and will burn fat long after the workout has ended.

We recommend buying a set of resistance bands to complete the workout program. This will improve your results by revving up your metabolism.

How to Do It

Each week, complete 2 workouts with 1-2 days of rest between workouts. For most people, making time for each workout is harder than completing it. For this reason, we recommend doing each workout first thing in the morning. For better results, complete 3 workouts each week.

Each workout has a different set of exercises for you to complete as well as a different focus to keep variety high and encourage maximal results. Follow the directions and watch the accompanying video before beginning a given workout. During each workout, adjust the intensity as needed.

Remember, each workout is only 20 minutes, so keep the intensity high!

15-Minute Metabolism Booster

Perform as many rounds of the following as possible in 15 minutes. Rest as needed. The target is to complete 5-6 rounds in this timeframe. If you complete more than that, make the exercises harder.

A1 Jump Squat (hold 2 sec at bottom) – 8 reps

A2 Push Up (increase difficulty by lowering for 3 sec) – 8 reps

A3 Lateral Lunge – 8 reps each leg

A4 Bodyweight Core Row – 8 reps each Arm

A5 Burpees – 10 reps

 

Holiday Complex

Complete the following exercises in a circuit fashion without putting the dumbbells down. This is called a complex. Choose your weight based on the movement that limits you the most.

Complete 3-5 sets of this complex with 60 sec rest between complexes. This workout is ideal for a pair of dumbbells or a resistance band.

A1 DB Deadlift – 6 reps

A2 DB Hammer Curl – 6 reps

A3 DB Front Loaded Reverse Lunge – 6 reps

A4 DB Bent Over Row – 6 reps

Resistance Band Power

Perform each exercise for 60 sec and rest for 15 sec before moving on to the next exercise. At the end of the circuit, rest for 60 sec and then repeat for 3 total rounds.

A1 Band Front Squat

A2 Band Plank Holds

A3 Band Split Squat Right

A4 Band Split Squat Left

A5 Band Row

A6 Band Sprints

Superset Super Workout

Perform each exercise pairing using a 15 sec on / 15 sec off format. You will complete 4 rounds of each exercise for 8 total rounds per pairing. After finishing all 8 rounds of a pairing, rest 60 sec before moving to the next pair.

A1 BW Skier Swing

A2 Push Up

B1 BW Squat

B2 DB High Pull

C1 Supine Hip Extensions

C2 Hollow Body Holds Progressions

EMOM

This is the do-anywhere workout! “EMOM” means “Every Minute On the Minute.” Perform the exercise(s) listed for the specified number of reps at the top of every minute. When you have finished that number of repetitions, rest until the next minute begins, then perform the specified number of repetitions again.

Use a timer, clock, or watch to track your time.

Choice 1

  • Perform 10 burpees every minute for 10 total minutes.

Choice 2

  • Perform 10 squats and 5 push-ups every minute for 10 total minutes

 

BONUS: Healthy Holiday Recipes

Delicious Substitutes for Traditional Favorites

Bacon and Chive Sweet Potato Biscuits

Prep Time: 30 minutes

Cook time: 30 minutes

Yields: 12 servings

Ingredients

  • 1 large sweet potato or yam (equivalent to 2 cups mashed)
  • 3 Tbsp. Coconut Flour
  • 3 eggs, whisked
  • 6-8 strips of bacon, diced
  • Leftover rendered fat from bacon
  • 3-4 Tbsp. chives, thinly diced
  • 1 tsp. baking powder
  • ½ tsp. garlic powder
  • Himalayan sea salt and pepper, to taste

Directions

  1. Preheat oven to 415 F.
  2. Poke holes in your sweet potato with a fork.
  3. Place in oven and bake for 30-40 minutes or until soft.
  4. Once the sweet potato is done baking, turn over down to 375 F.
  5. When your sweet potato is almost done cooking, place your diced bacon into a skillet and brown until crispy. Then place your cooked, crispy bacon on a plate covered with a paper towel to soak up the excess fat. The fat that is left behind in the pan, you will use in your biscuits.
  6. When your sweet potato is done, peel and place in a bowl and mash with a fork.
  7. Then add in your eggs and mix well. Add bacon fat and mix.
  8. Add in your dry ingredients: coconut flour, baking powder, garlic powder, and salt and pepper.
  9. Finally add your diced cooked bacon and chives. Mix thoroughly.
  10. Now line a baking sheet with parchment paper and use a large spoon to drop your biscuits on the sheet, shaping them as needed. Try to make them all equal in size so they cook the same.
  11. Place in oven and bake for 22-27 minutes.
  12. Let rest.
  13. Top with some melted grass fed butter or ghee.
  14. Notes: if you don’t use bacon/bacon fat, add ¼ cup coconut oil, melted.

Original recipe from PaleoOMG

Cauliflower Mashed Potatoes

Ingredients

  • 1 head of cauliflower
  • 1-2 Russet potatoes
  • 2 Tbsp. butter
  • ½ tsp. salt
  • 1/8 tsp. white pepper
  • 1 Tbsp. chives
  • 1 container plain Greek yogurt (about 1 cup)

Directions

  1. Wash and peel potatoes. Cover potatoes with water in a large saucepan. Bring water to boil and then turn down to medium heat and cook for 10-15 minutes. Cook long enough that you can put a fork through them.
  2. Put 2-3 inches of water in the bottom of your steamer pan. Bring water to a boil and then turn down to medium to high heat. Wash and then cut cauliflower in 2-3 inch pieces. Steam for 10-12 minutes.
  3. Combine potatoes and cauliflower and mash. If you have a food processor, you can get a smoother consistency.
  4. Add butter, salt, white pepper, chives, and Greek yogurt. Mix thoroughly.

Christmas Cranberry Granola

Prep Time: 10 minutes

Cook Time: 1 hour 15 minutes

Yields: (24) ¼ c. Servings

Ingredients

  • 1 cup each, Coconut Flakes, Walnuts, Pecans, Hazelnuts, Almonds, Pepitas
  • ¼ cup Chia Seeds
  • ¼ cup Coconut Oil
  • ½ cup Unsweetened Applesauce
  • 2 tsp. Cinnamon
  • ¾ tsp. Himalayan Sea Salt
  • ¼ tsp. Stevia Extract Powder
  • 1 tsp. Vanilla
  • 1 Recipe Sugar-Free Dried Cranberries (see next page for recipe & directions)

Directions

  1. In a large bowl, mix together nuts & seeds.
  2. In a separate small bowl, mix together coconut oil, unsweetened applesauce, cinnamon, Himalayan sea salt, stevia, and vanilla extract.
  3. Add the sauce to the nuts & seeds and thoroughly mix.
  4. Line a large baking pan with parchment paper and evenly spread out granola.
  5. Bake at 250 F for 1 hour and 15 minutes, stirring in 15 minute intervals.
  6. Rough chop cranberries and mix with granola once cooled.
  7. Store in a sealed Mason jar or container.

Sugar-Free Dried Cranberries

Prep Time: 10 minutes

Cook Time: 8 hours

Yields: 6 servings

Ingredients

  • 12 ounces Cranberries
  • ½ cup Water
  • Sugar-Free Sweetener

Sweetening Options (choose 1)

  • ½ tsp. Stevia Extract Powder
  • ¼ tsp. Stevia Extract Powder + 4 Tbsp. NOW Xylitol, Non-GMO
  • ¼ tsp. Stevia Extract Powder + 6 Tbsp. NOW Erythritol Granular

Directions

  1. In a saucepan add ½ cup water + sugar-free sweetening option.
  2. To the sweetened water add 12 ounces of cranberries.
  3. Stir cranberries around to coat and turn heat to medium-high.
  4. Cook cranberries for about 10 minutes until they have all popped. Use the back of a spoon to pop the cranberries that are stubborn.
  5. Remove from heat and let cool for 10 minutes.
  6. Line a sheet pan with doubled up paper towels and then lay a sheet of parchment paper over top.
  7. Spread cranberries out and dry in oven at 170 for 7-8 hours.
  8. After 4 hours take cranberries out of the oven and using spatula transfer them to a new sheet of parchment paper, spreading them out some.
  9. Return to oven for another 3-4 hours.
  10. The cranberries are done when they are no longer wet; you choose how chewy you want them. The longer you go the chewier they are.
  11. Let cool, separate and store in a sealed container.

Original Recipe by Healthy Living How To

Ginger Spice Cookies

Prep Time: 15 minutes

Cook Time: 20 minutes

Yields: 25 (2 ½ inch) cookies

Ingredients

  • 2 cups coconut flour
  • 1 cup finely chopped pecans
  • 3 Tbsp. unsweetened shredded coconut
  • ½ tsp. Stevia Extract Powder
  • 2 tsp. ground cinnamon
  • 1 tsp. ground allspice
  • 1 tsp. ground ginger
  • 1 tsp. grated nutmeg
  • 1 tsp. baking soda
  • 1 cup coconut milk
  • 1 cup melted coconut oil
  • ½ cup sugar-free vanilla syrup (DaVinci and Torani make good ones)
  • 3 large eggs, lightly beaten
  • 1 Tbsp. grated lemon zest
  • 1 tsp. pure almond extract
  • Unsweetened almond milk (optional)

Directions

  1. Preheat oven to 325 F, grease a baking sheet or line sheet with parchment paper.
  2. Stir together the coconut flour, walnuts, shredded coconut, sweetener, cinnamon, allspice, ginger, nutmeg, and baking soda in a large bowl.
  3. Whisk together the sour cream or coconut milk, oil, vanilla syrup, eggs, lemon zest, and almond extract in a 4 cup measuring cup.
  4. Add the egg mixture to the coconut flour mixture and stir just until incorporated. (If the mixture is too thick to stir easily, add the unsweetened almond milk, 1 Tbsp. at a time until the consistency of cake batter.)
  5. Drop 1-inch mounds onto the baking sheet and flatten. Bake for 20 minutes, or until a toothpick comes out clean. Cool on racks.

Original Recipe from Wheat Belly

Green Beans with Almonds

Ingredients

  • 1 lb. green beans
  • 1/4 cup slivered almonds
  • 1 Tbsp. ghee

Directions

  1. Wash the greens beans and trim ends.
  2. Boil 2 cups of water in steamer pan.
  3. Steam green beans for 12-15 minutes or until tender.
  4. Mix cooked green beans, almonds, and ghee.

Pumpkin Pie Smoothie Recipe

Ingredients

  • Ice
  • ½ cup unsweetened, vanilla almond milk
  • ½ cup pumpkin puree
  • ½ banana
  • 1 scoop Prograde Vanilla Protein
  • Pumpkin Pie Spice – to taste

Directions

  1. Combine all ingredients and blend. Enjoy!

Original Recipe by Fit Yummy Mummy

Carnival Squash

Ingredients

  • 2 Carnival squash
  • 4 tsp. Ghee or Organic Butter
  • Himalayan Sea Salt

Directions

  1. Cut squash in half.
  2. With a spoon, scoop out seeds.
  3. Add 1 tsp. of ghee or butter to each squash half.
  4. Sprinkle with sea salt.
  5. Roast; cut side up, on a baking sheet covered in parchment paper at 400 F for 50-60 minutes.
  6. Cool and then eat from the squash bowl or scoop out contents.

Delicata Squash

Ingredients

  • 1-2 Delicata squash
  • 1-2 tsp. ghee or Organic butter per squash half
  • Himalayan sea salt

Directions

  1. Wash the squash and cut in half lengthwise.
  2. Scoop out the seeds with a spoon.
  3. Lay the squash halves cut side down in a glass-baking dish.
  4. Bake at 400 F for 25 minutes or until you can easily put a fork through it.
  5. Once cooled scoop squash out and mix with ghee or butter and sprinkle with salt.

Pumpkin Pie with Nut Crust

Yields: 6-8 Servings

Nut Crust

Prep Time: 5 minutes

Cook Time: 15 minutes

Ingredients

  • 1 cup Almond Flour/Meal
  • ½ cup Bob’s Red Mill Hazelnut Meal/Flour
  • ¼ cup Extra Light Olive Oil or Coconut Oil
  • Pinch of Himalayan Sea Salt

Directions

  1. With a fork, mix oil with nut flour and salt until you have a “crumble-like” texture.
  2. With fingers, pat curst into bottom and halfway up the sides of a 9-inch pie plate.
  3. Bake at 350 F for 15 minutes or until lightly brown.
  4. Much be completely cool before filling.

Pumpkin Pie

Prep Time: 3 minutes

Cook Time: 50 minutes

Ingredients

  • 15 oz. Can Farmer’s Market Organic Pumpkin
  • 5 oz. Can Native Forest Organic Coconut Milk
  • ¾ tsp. Ground Cinnamon
  • ½ tsp. Ground Nutmeg
  • ¼ tsp. Ground Ginger
  • ¼ tsp. Ground Cloves
  • ½ tsp. Himalayan Sea Salt
  • 1/8 tsp. Stevia Extract Powder
  • 2 Large Organic Eggs
  • 1 Nut Crust

Directions

  1. Mix pumpkin, coconut milk, spices and stevia together.
  2. Add eggs and mix slowly just until thoroughly mixed.
  3. Pour pie filling into nut crust.
  4. Bake at 425 F for 15 minutes, then reduce temperature to 350 F for an additional 35 minutes.
  5. Thoroughly cool and chill before serving.

Original Recipe by Healthy Living How To

Raw Cookie Dough Bites

Prep Time: 15 minutes

Yields: 15 bites

Ingredients

  • 2 cups blanched almond flour
  • ½ tsp. baking soda
  • ¼ tsp. sea salt
  • ¼ cup coconut oil (solid but soft)
  • 1 Tbsp. honey
  • 2 Tbsp. almond butter
  • 2 tsp. pure vanilla extract
  • mini dark chocolate chips
  • stevia to taste, if additional sweetener is needed

Directions

  1. Whisk together the flour, baking soda, and salt in a medium bowl.
  2. Combine the oil, honey, almond butter, and vanilla in a separate, smaller bowl.
  3. Pour wet mixture into the dry mixture and combine well. Your own two hands do the best job of getting it all combined. If you find the mixture is too dry and crumbly, add a tablespoon of water at a time until you reach cookie dough consistency.
  4. Taste, and add stevia if you prefer the dough sweeter.
  5. Mix in the desired amount of chocolate chips and roll into 1 to 1 ½ inch balls.
  6. Store in the refrigerator. They should keep for several days, although they tend to dry out the longer they are stored.

Notes: The more you work the dough, the more the coconut oil will melt, resulting in the balls getting greasy. Return the dough to the freezer to re-harden if this bothers you. This recipe doubles well. You can even make these in a food processor. Just process the dry ingredients and add the wet ones once you’ve mixed them together.

Sausage & Apple Stuffing

Bread Cubes

Ingredients

  • ¼ cup Bob’s Red Mill Hazelnut Meal/Flour
  • ¼ cup Bob’s Red Mill Almond Meal/Flour
  • ¼ cup Bob’s Red Mill Flaxseed Meal
  • 1 tsp. Rumford Baking Powder
  • 2 pinches Himalayan Sea Salt
  • 2 Large Organic Eggs

Directions

  1. In a small bowl, scramble eggs with a whisk.
  2. In a separate bowl mix dry ingredients.
  3. Add eggs to dry ingredients and mix.
  4. Pour into a mini-loaf pan sprayed with non-stick spray.
  5. Bake at 350 F for 22 minutes.
  6. Remove from oven and cool on a wire rack.
  7. Slice bread into 9 slices and then each slice into 12 cubes.
  8. Return to oven for 15 minutes to dry and crisp.

Stuffing

Prep Time: 15 minutes

Cook Time: 40 minutes

Yields: 4-6 servings

Ingredients

  • 1 lb. Fresh Ground Pork Sausage (Mild)
  • 4 Stalks Organic Celery, Chopped
  • ¼ cup Organic Onion, Chopped
  • ½ Medium Organic Fuji Apple, Chopped
  • 1 Recipe of Bread Cubes
  • 2 tsp. Poultry Seasoning
  • 1 tsp. Himalayan sea salt
  • 4 Tbsp. Unsalted Organic Butter, Melted
  • 2 Large Organic Eggs
  • 1/3 cup Organic Chicken Broth

Directions

  1. Brown pork sausage with celery and onion. Drain.
  2. In mixing bowl, add bread cubes, sausage, apple, poultry seasoning and salt.
  3. Whisk together eggs, butter and broth then pour over stuffing. Gently mix.
  4. Bake stuffing in covered casserole dish at 350 F for 30 minutes. Uncover and bake for an additional 10 minutes.

Original Recipe from Healthy Living How To

Spinach & Crab Dip

Prep/Total Time: 25 min.

Yields: 16 servings

Ingredients

  • 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
  • 1 package (8 ounces) cream cheese, cubed
  • 1-cup (8 ounces) plain yogurt
  • ½ cup grated Parmesan cheese
  • ½ cup Earth Balance Olive Oil mayo
  • 2 garlic cloves, minced
  • 1 tsp. crushed red pepper flakes
  • ¼ tsp. Himalayan sea salt
  • 1 can (6 ounces) lump crabmeat, drained
  • Assorted vegetables and Mary’s Gone Crackers

Directions

  1. In a large saucepan over low heat, combine the first nine ingredients. Cook and stir until cream cheese is melted. Stir in crab; heat through.
  2. Transfer to a serving bowl; serve with vegetables and crackers. Refrigerate leftovers.

Original Recipe by Taste of Home, Healthy Cooking

Roasted Vegetable “Chips”

Potato chips are a popular salty snack and a classic favorite of many, but a typical serving of potato chips runs around 250 calories, 20 grams of fat and only 1 gram of dietary fiber. This dish combines the benefits of high-fiber vegetables while satisfying a salty, crispy craving at the same time. For only 40 calories, 0.5 grams of fat and more than 2 grams of waist-slimming fiber, you can still enjoy a salty and tasty snack without excess calories. Serve this dish in bowls during a family get together or party to give your guests a guilt-free, tasty snack to enjoy.

Yields: 6 servings

Ingredients

  • Cooking spray
  • 2 medium zucchini, sliced crosswise into 1/8-inch thick slices
  • 2 medium yellow summer squash, sliced crosswise in 1/8-inch thick slices
  • 3 large carrots, peeled and sliced diagonally into 1/8-inch thick slices
  • 1 teaspoon salt, or to taste
  • 1 tablespoon oregano, or to taste

Directions

  1. Preheat oven to 200 F. Coat 2 large baking sheets with cooking spray.
  2. Place zucchini and squash in a single layer on one baking sheet.
  3. Place carrots on other sheet in a single layer.
  4. Coat vegetables with cooking spray and season tops of vegetables with salt and oregano.
  5. Roast for 1 hour, then rotate trays. Roast until vegetables are crisp and dry, about 30 to 60 minutes more.

There you have it!holiday image cover

Everything you need to help you fight the dreaded holiday weight gain we fear every year.

 

If you want your own Holiday Survival Guide complete with recipes, workout and exercise demo videos CLICK HERE to get yours for FREE!

Herbs and Spices

Written By Kyle Duarte, BS, Nutrition and Wellness

 

HERBS and Spices

Coach Kyles’ sleepy REM tea

– I use this tea on the nights I know I need the extra sleep, or if I end up being too wound

up right at bed time.

– Usually I would make a gallon or two of this tea at once and then heat it up as needed.

– Drink this tea 20-30 mins. Before you would usually go to bed.

– Tailor your tea for different ailments that you may have.

Ingredients:

– 1 Large Ginger root

– 2 Lemons

– 2 Limes

– Fresh rosemary

– Turmeric

– Cinnamon

– Nutmeg

– Peppermint leaves

Directions:

1. Bring a large pot of water to a boil. While doing that, use a potato peeler the take the

tough skin off of the ginger root and then begin to peel the fresh meat of the ginger into

the pot (you will use it all).

2. Add in the fresh rosemary (Asthma care for me), turmeric (asthma and soreness),

cinnamon (for taste and blood sugar), peppermint leaves (to relax and sooth smooth

muscles) and nutmeg (because it goes well with cinnamon) into the pot and mix well.

3. Finally add the juice of the lemons and limes to take away the bite from the ginger.

4. Cover and let sit for an hour on med-low heat.

5. ***When I check on this concoction I Take a deep breath of the steam, which always

clears my airways/lungs.

6. When pouring into my gallon jugs or tea jug, I use cheese cloth to cover the pot so I only

capture the juices (my preference).

7. When re heating this tea make sure that you put it into a small coffee cup and microwave  for desired temperature and slowly sip until passed out.

 

sleeping

 

 

HERBS and Spices

It is amazing that spices, oils, and herbs are able to keep the body in order, maintain

bodily functions, or help in repairing the body. The most beneficial remedy I have ever come a

crossed is activated charcoal. This carbon molecule is able to soak up poison out of the most

dangerous bites, it can purify water in the worst conditions and smelly air, and even whiten your

teeth. Activated charcoal is what doctors use when people try to kill themselves with toxic pills

or poison and is used by Smirnoff, to purify their vodka (idk how proud I am of this one).

Circumin, is a small substance found in turmeric, which alleviates the delayed onset of

muscle soreness.

Turmeric, rosemary, and peppermint are wonderful for asthma or respiratory diseases.

Garlic is one of the best anti-inflammatory remedies.

o After rugby matches, a stressful injury, or a long deep tissue massage I use one

bulb of garlic finely minced in four ounces of extremely hot water. Allow the

garlic to break down just a few minutes, add two ice cubes into it to chill and

drink the mixture (I apologize for the spouses that have to deal with this). The

next morning I always feel like a champion!

AS you can see from the following above that it is important to use spices when cooking.

Bland food is never good to eat and the palate gets very bored of that repetition. “spice” up

your kitchen and meals with some different herbs that not only taste great, but give you added

benefits. Cooking is meant to be fun, and like a science experiment, but with the family or

friends.

Homemade Protein Bars!

Caravaggio Bars

phils_bars

INGREDIENTS:

3 cups cranberry trail mix
3 cups mixed nuts
1 cup large flake oats
10 scoops (20g protein/scoop) vanilla protein powder
2 tbsp molasses
2 tbsp honey

INSTRUCTIONS:

Chop the cranberry mix and mixed nuts in a food processor. Mix with large flake oats and protein powder in a large bowl (as big as you can find, otherwise you may have to do this in two batches).

Add just enough water to wet all the protein powder so that it doesn’t have a chalky consistency. Next, add 1 tbsp molasses, spread over whole batch, and mix thoroughly. After that, add 1 tbsp honey and do the same. Repeat with 1 more tablespoon of each sweetener. If the mix is too dry, add a little water; if too wet, add a little protein.

Lay plastic wrap across the bottom of two 9 x 9 or similar baking dishes, leaving enough wrap on each side to wrap around the mixture and cover the top. Spoon the mix into the baking dishes on top of the wrap, and pack it in with the spoon. Cover the mix with the extra wrap, then flatten the mix with your hands. Refrigerate. No baking required.

Cut into 20 bars, 10 in each baking dish. And enjoy.

NOTES:

Keep the mix in the fridge and covered or else it will dry out.

These bars are wicked good so make sure not to overeat them. Even though the ingredients are healthy, 2 or 3 small squares will net you 600-900 calories. And that’s alot for a little snack.

NUTRIENT PROFILE:

1 bar = 312 calories
16.5 Protein
26.5g Carbohydrate
15.5g Fat

*This recipe comes from John Berardi, PH. D., http://www.precisionnutrition.com/worlds-greatest-homemade-protein-bars*

London Broil Stew Recipe

As soon as the cold front blew in yesterday, I headed straight to the grocery store to pick up some ingredients for homemade stew! Soups and stews are staple meals across the globe because they are easy to make, you can throw nearly anything into them, and they taste great!
Make sure you tailor your soups and stews to meet your individual caloric/nutritional needs. Stews can be ideal for people who are trying to restrict calories. They can also be ideal for people who struggle to reach their recommended daily caloric intake. Remember, for weight loss, beans and potatoes should only be consumed as a post-workout meal (weight lifting or high intensity conditioning [cardio does not earn you carbs]).

Also, while most stew recipes use wheat flour (not good) to thicken the final product, we’ve got a better solution: flax seeds! They have the added benefit of more micronutrients, fiber, and omega-3 fatty acids.

stew

LONDON BROIL STEW:

Prep Time: 25 mins (will cook overnight)

Difficulty level: Easy

Servings: 4

Have you ever been enticed by the cheap prices and lean cut of a London broil (top round), only to find that you need the chewing power of a mountain goat to eat it? The key to making London broil and other tough meats palatable is low temperatures and long cooking times. CROCK POT? YES!

Barley was added to the recipe because it compliments the taste of beef. It is also very nutritious. Whole barley has more fiber per gram than oat bran, and it is rich in Vitamin A, folate, magnesium, and calcium. The remaining vegetables provide a nice harmony to the final product, which is one of the most filling and satisfying 500 calories that you’ll come across.

Ingredients:

                       2 lbs London Broil (fat removed), cut into cubes

                       1/3 cup whole uncooked barley

                        1 large onion, cut into 1″ squares

                        1 large tomato, chopped

                        4 large stalks celery, chopped

                         4 large carrots, chopped OR handful of baby whole carrots

                        4 tbsp whole flax seeds (or 8 tbsp ground)

                         2 cloves garlic, minced

                         1 bay leaf

                          1 beef bouillon cube

                         2 tbsp olive oil

                         salt & pepper, to taste

                         3 cups water

Instructions:

Preheat the Crock Pot to 300-degrees (medium)

In a large skillet or wok, brown the cubed steak and minced garlic in half of the olive oil, just until the outside is brown (leaving the inside raw). When the beef is browned, add the water and bouillon cube to the skillet. Bring to a boil, then pour the mixture into the Crock Pot.

With the remaining oil, stir-fry the onion, celery, and carrots in the skillet on medium-high heat for 5 minutes, then transfer to Crock Pot.

Add remaining ingredients to Crock Pot, cover, and simmer at 300-degrees (med or low) overnight (7-8 hours), or on high for 4 to 5 hours.

Frisco Personal Trainer shares another Fat Balsting Recipe

Featured Recipe

Coconut Shrimp

Ingredients
  • 1 egg
  • 1/2 cup all-purpose flour
  • 2/3 cup beer
  • 1 1/2 teaspoons baking powder
  • 1/4 cup all-purpose flour
  • 2 cups flaked coconut
  • 24 shrimp
  • 3 cups oil for frying
Recipe makes 6 servingsChange Servings

Directions
  1. In medium bowl, combine egg, 1/2 cup flour, beer and baking powder. Place 1/4 cup flour and coconut in two separate bowls.
  2. Hold shrimp by tail, and dredge in flour, shaking off excess flour. Dip in egg/beer batter; allow excess to drip off. Roll shrimp in coconut, and place on a baking sheet lined with wax paper. Refrigerate for 30 minutes. Meanwhile, heat oil to 350 degrees F (175 degrees C) in a deep-fryer.
  3. Fry shrimp in batches: cook, turning once, for 2 to 3 minutes, or until golden brown. Using tongs, remove shrimp to paper towels to drain. Serve warm with your favorite dipping sauce.
Nutrition
  • Calories – 317kcal – 16%
  • Carbohydrates – 26.3g – 8%
  • Cholesterol – 72mg – 24%
  • Fat1 – 9.3g – 30%
  • Fiber – 2.9g – 11%
  • Protein – 8.4g – 17%
  • Sodium – 241mg – 10%
Find more great recipes like this one in  Dr John Berardi’s Gourmet Nutrition.
Percent Daily Values are based on a 2,000 calorie diet.