Eat More To LOSE More This Holiday Season

Eat MORE to LOSE More This Holiday Season and
a Tantalizing Turkey Recipe to Enjoy.

WARNING: This is NOT Vegan Friendly

OK that title seems confusing doesn’t it. Well it’s not that difficult to really read between the lines, but let me help make my point clear.

In today’s world of weight loss we keep hearing about calories in and calories out.  I clearly add to that fire as well.  So this title could be confusing to you… I apologize.

EAT MORE to LOSE More really means EAT MORE good stuff and lose More FAT.

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But it means much more than that as well.  I am saying “Eat MORE”

  • Calories
  • Quantity
  • Proteins
  • Fats
  • Carbs

And you will LOSE more Fat.

OK so here is the ticket, you need to know what MORE to Eat in order to pull this off.  I am going to share this with you.

Eat MORE Calories

I want you to eat more calories this holiday season. I am sure (as I write this on Cyber Monday) you already ate more over the Thanksgiving Holidays in the US.  I ate mine during the Canadian Thanks Giving festivities.

I want you to consider eating all the things you wanted to, but I before and after I want you to eat less.  Why less, well to prepare your body for what is about to come and to help your body to clean out after all the excess is packed in.  You are going to surely eat more “junk” than normally, so I will assume your body needs a little detox and a few less calories over the next few days.

That said that covers the eat more QUANTITY and the more CALORIES on my list.  Now to cover the eat more Proteins, Fats and Carbs.

Well reality check is since it’s already post Halloween and post Canadian and US Thanksgiving events, then you have already eaten more Proteins, Fats and Carbs.

The problem is most likely that you have eaten all the wrong ratios and types of these Primary Macro Nutrients… and possibly added a few unwanted calories to your body in the form of fat.

So how can we eat MORE of these Primary Macro Nutrients (Proteins, Fats and Carbs) and actually lose more fat?

Try this.  At every meal during a family gathering or celebration load up on your foods in this order.

Proteins.  Fats.  Carbohydrates.

Eat them in this order too.

PROTEINS – Make sure your plate is covered in a high protein, low fat source.  This will fill your belly (gut satisfaction), comfort your brain (mental satisfaction), provide you with micro nutrients your body needs (nutrient satiety) and give you some lean, mean and clean calories for repair, replenishment and rejuvenation.

The protein will also lay a foundation for slow digesting nutrients that will aid in the task of slowing the fast releasing carbs which can spike insulin and increase fat storage.

FATS – eat more fats.  I don’t suggest a brick of butter, but in a pinch that will do too, just don’t eat it straight up, that’s disgusting for your guests to view and would be rated “G” for GROSS.  Eating more nuts pre-meal and eating more recipes that include nuts and butters will satisfy the body, gut, brain connection better than any sugary treat ever will.  This will also help you absorb more fat soluble vitamins to satiate the brain.  Top it off, good fats actually slow down the carb release and insulin spike even more with proteins.

CARBOHYDRATES – well everyone knows we eat a lot (A LOT) of carbs during the holiday seasons, but the order and timing of carbs is more important to increasing fat loss over the holidays.  Eat lots and lots of veggies first.  Eat lots of fruits.  Then eat all the cake, pie and ice-cream you desire.  After all it’s just one night and tomorrow you will be back on track with your weight loss game plan.

So why would it be OK to eat more calories over the holidays?

Well if you follow a clean eating plan most of the time and you restrict calories even a smidgen your body may (not likely) slow the metabolism or be under nourished.  Adding calories for 1 or 2 meals during holidays will actually trick the body into spiking the metabolism and release more fat over the next 24 hours.

If you really want to step up the fat loss, then I suggest a little known strategy with a STOP day. (www.WhatIseatStopEat.com)

Eating more proteins will increase lean muscle development and that will increase caloric requirements.  Therefore eating more calories requires more calories and in creating more lean muscle will require more calories and burn more calories, leaving you with a positive fat loss experience.

WARNING: NOT VEGAN FRIENDLY CONTENT STARTS NOW
CARNIVOROUS CONTENT BELOW

Now since it is the holidays, we are most likely talking turkey here.  So I want to say this.  EAT TURKEY!

Turkey has some of the most abundant sources of tryptophan.  Yeah it makes you sleepy, but more importantly it’s an amino acid that your body requires to support all sorts of things, including brain function and healthy hormone production… and of course healthy sleep patterns.

Turkey is a lean meat with very LOW amounts of fats and very high in proteins, so eat MORE Turkey.

Turkey is an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins. A serving of turkey is a 2 to 3-ounce cooked portion. The Food Guide Pyramid (even though I am NOT advocating the effectiveness of this guide) suggests 2 to 3 servings from the meat group each day.

Eat More Turkey!

The portions below represent 100 grams, approximately 3 1/2 ounces, of sliced meat from a whole roasted turkey.

A 3 1/2-ounce portion of turkey is about the size and thickness of a new deck of cards. The fat and calorie content varies because white meat has less fat and fewer calories than dark meat and skin. One gram of fat contains 9 calories, and one gram of protein contains 4 calories.

Check out the Turkey Chart Below!

Meat Type Calories Total Fat Protein
Breast with skin 194 8 grams 29 grams
Breast w/o skin 161 4 grams 30 grams
Wing w/skin 238 13 grams 27 grams
Leg w/skin 213 11 grams 28 grams
Dark meat w/skin 232 13 grams 27 grams
Dark meat w/o skin 192 8 grams 28 grams
Skin only 482 44 grams 19 grams

Resource: USDA Nutrient Data Laboratory – Turkey (Young Hen)

Since it is post Thanksgiving and pre Christmas the time to stock up on Turkey is NOW.  It’s going to be going on sale this week all over North America, so go get it in bulk for less this week.  Next week the price goes back up as we lead into Christmas.  Also the reason to stock up on turkey during a sale is simple… It’s already frozen and will last a very long time.

Why would it be better to get a pre-frozen turkey rather than freeze it yourself?

Well the turkey companies flash freeze these big birds.  That means instant freezing in a blast freezer.  All the juices get locked in and the meat does not degrade any more than the day it was killed fresh.  Your freezer on the other hand is not meant to freeze things, it simply keeps things frozen.  Slow freezing causes serious cellular degradation and nutrient damage.

So after all that ranting and raving I can’t say it enough.  Eat MORE calories this Holiday Season.  Eat More Turkey and follow a solid healthy lean eating plan.  If you don’t have a lean eating delicious and nutritious meal plan you can have a handful of mine for free, just click here to get the World’s #1 MOST Swiped Fat Loss Meal Plans for FREE >> http://empowerednutritionmealplans.com

Eat MORE to LOSE More this Holiday Season.

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Here is a great “left over” or
any time turkey recipe for you.

This Advanced Fat Loss Turkey Recipe Provides…

Proteins: 33 gramsCarbohydrates: 12 grams

Fats: 14 grams

Yield: 4 servings

Ethnicity: American

Meal Type: Salad, Lunch

Occasion: Memorial Day, Fourth of July… or anytime, especially when turkey is cheap

Preparation Method: Grill

Product Type: Turkey Tenderloins, Turkey Cutlets/Steaks

Ingredients

  • 1 Pound TURKEY BREAST TENDERLOINS or CUTLETS, grilled
  • 12 to 16 cherry tomatoes, cut in half
  • 12 to 16 small mushrooms, cut in half
  • 1 small red onion, peeled, thinly sliced, separated into rings
  • 1 medium sweet red pepper, cored, seeded and cut into long thin strips
  • 1/2 cup parsley, coarsely chopped
  • 1/3 to 1/2 cup Dijon mustard dressing, commercial or homemade*
  • 4 cups torn mixed salad greens, chilled and divided
  • coarsely ground black pepper

Put it all together like this…

  1. With a sharp knife, cut grilled turkey across the grain into 1-1/2 ” x 1/4″ strips.
  2. In a large bowl, combine turkey, tomatoes, mushrooms, onion, sweet red pepper strips and parsely.
  3. Add Dijon dressing, tossing lightly to coat turkey and vegetables thoroughly.
  4. Arrange about 1 cup crisp torn mixed salad greens on each of 4 small dinner plates.
  5. Spoon turkey mixture onto lettuce-lined plates, dividing evenly.
  6. Sprinkle each salad lightly with coarsely ground black pepper.

Homemade Dijon Dressing

  • 1/3 cup white wine vinegar
  • 1-1/2 teaspoon prepared Dijon-style mustard
  • 1/2 teaspoon garlic juice or 1 garlic clove, peeled and minced
  • 1/2 teaspoon sugar
  • Salt and pepper to taste
  • 2/3 cup salad oil

How to make the magic Dijon Dressing:

  1. Whisk the first 5 ingredients listed above in a small bowl.
  2. Gradually whisk oil into mixture until thickened and thoroughly blended.
  3. Store covered in an airtight container in the refrigerator for up to 1 month.

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