A LITTLE THANKSGIVING ADVICE: I have had multiple people email me the last few days as well as my online clients who have asked the one big question that most of us are wondering.

“How do I behave myself on Thanksgiving and not go overboard with food. How do I prevent myself from gaining weight over the holiday?”

Here is my best advice to you…….

Unless you have a competition, photo shoot, or something major in the very near future that requires your body to look a certain way, then I don’t want you worrying about tomorrow and all that yummy delicious food. It’s a holiday after all! So, enjoy it! Enjoy your family. Enjoy the foods that you only get to see once a year. Nibble on everything that your little heart desire’s. The only thing I ask is to do everything in moderation. Eat your favorite pie, but you don’t need to eat the whole entire thing. Then eat your favorite appetizers, but don’t hoard it all to yourself and devour the whole thing. Do you see what I’m saying? I want you to take this one day and not think about calories. Don’t think about the weight you’ll gain {because more than likely most of your weight gain by Friday will be due to LOTS of water weight due to all the extra sugar and carbs}. Don’t look at your food like it’s a bad thing and that you need to stay away. Enjoy Thanksgiving! And once your belly is full, then tell yourself that you’re done and move on. I want you to listen to your body and just don’t go overboard, but still enjoy everything you see on that table. You can consider these pre-workout and post-workout tips to choose your diet accordingly.

I want to wish everyone a wonderful and happy Thanksgiving! May you laugh till your cheeks hurt and you make memories that will be heartfelt for years to come. And promise me you’ll torture Uncle “so and so” that is sleeping in the recliner while everyone else is tending to all the crazy cousins and cleaning the kitchen after a huge feast…..because we all know we have that one uncle that instantly goes into a food coma and snores so loud that you can’t hear your football game on TV Ha ha!

Often times filling our bellies with health foods before diving into our Thanksgiving feast will help keep us from over indulging. Here are a few suggestions on some healthy protein packed meals that can help get you through the day before having your big Thanksgiving feast

Present in much each gyms and exercise categories, spinning bikes are wide popularized by fitness gurus and celebrities– and permanently reason. With many studies inform towards the beautiful health advantages of those machines, it ought to return as no surprise that a lot of and a lot of individuals ar flocking to the athletic facility to sign in for his or her own spin categories.

Having same that, the unfortunate truth is that not each one folks will afford to sustain excessive athletic facility fees, that is strictly why getting your own machine are often quite investment within the long-standing time. Since the market presents quite extended kind of machines with completely different options, it’s crucial to require the correct time to flick through varied merchandise till you discover one that suits your personal preferences, budget and fitness levels.

Users ought to additionally take into thought the varied options, weight capability and simple use of every product before shopping for it. After all, there’s no purpose in shopping for a high-end machine increased by last technology if you don’t acumen to work it. Also, if you’re severely restricted by your budget, bear in mind that there ar some lesser-known brands which provide a spread of good-quality bikes at fairly reasonable costs. thus with the aim of serving to you select the most effective model for your specific desires, we have a tendency to place along our top-ten list of spin bikes, furthermore because the best ones by value. For more details you can visit fitness blog.

Benefits of Spinning

Considered joined of the foremost economical workouts for fast weight loss and muscular settled, spinning has additionally been shown to for the most part improve respiratory organ and cardio capability. Indeed, per health specialists, people of all ages and fitness levels ought to derive pleasure a minimum of half-hour of vas exercise per day to stay a superfluity of diseases and ailments trapped. sport is truly one in every of the foremost suggested vas exercises as a result of it encourages blood natural action and runniness whereas preventing conditions like polygenic disorder, high steroid alcohol and in some cases, cancer.proform spx

Best of all, with spinning, you’ll ne’er be restricted by the changing weather. whereas outdoors sport will assist you suspire some recent air and explore the country, it will be troublesome to cycle throughout storms, rainfalls or blazing sunshine that, looking back, will decrease on your weekly workouts. On the opposite hand, athletes will simply derive pleasure spinning daily within the cozy interior of their own homes. In fact, to create the exertion even a lot of pleasant, you’ll even place your spinning bike ahead of a tv and lose yourself in a very flick as you pedal away.

Unlike alternative cardio workouts, spinning additionally has the adscititious advantage of participating your entire body into the exertion, together with the higher arms and shoulders. completely no synchronization of movements or difficult motions square measure necessary. because of the resistance knob that comes with most models, users will quickly alter their resistance levels while not perpetually having to interrupt their session. With spinning, athletes will expect a deficit of four hundred to 1200 calories, with the precise figure counting on your gender, age and overall health condition. many studies have additionally shown that regular spin workouts will have a positive result on the athlete’s muscular strength and stamina. It additionally improves the user’s metabolism, so promoting calorie-burning and weight loss even once you’re not coaching.

Things to Consider Before Buying a Spin Bike

The main problems that users ought to take into account before getting an interior spin bike are:
Adjustability: Since not most are of a similar height, it’s extraordinarily necessary to require into thought the seat and handlebars adjustability. Basic models commonly go together with a straightforward, vertically adjustable seat however a lot of advanced styles can even have each associate aft and fore saddle and bar. this feature may be quite useful to massive households since every user will regulate the bike to his or her build diamondback 510lc

Flywheel Weight: Too several users usually neglect to incorporate the regulator weight in their list of things to seem out for once investment in an exceedingly spin bike. However, even the foremost advanced model will become problematic within the long-term if the regulator isn’t durable enough. The regulator may be thought-about because the one object that provides a practical outdoors biking sensation by mimicking a similar forward momentum. This, in return, weights the bike down and prevents it from moving or unsteady as presently as you bask in a lot of energetic movements. Therefore, it’s higher to decide on a heavier regulator of 30lbs or a lot of. Lighter models can solely end in associate unbalanced and jerky athletics motion which will find yourself burning nearly no calories.

Special Features: simply because you’re understanding doesn’t mean that you simply ought to be thirsty, perspiring and in pain. Indeed, in associate age wherever individuals are getting a lot of and a lot of attentive to the importance of normal cardio activity, machines are getting more and more snug and ergonomically engineered to stay aches and burns trapped. a snug spinning bike also will encourage you to be a lot of regular concerning your exercise sessions. So, take care to seem out for machines that square measure equipped with cup holders, soft seats, non-slip options, MP3 or iPod docks, bottle holders and therefore the likes. Don’t neglect the importance of a screen console as well: these gadgets square measure designed to assist users keep track of their speed, calories burned, distance, time goals, rate and vital sign.

Pricing: The one factor to stay in mind once buying your spin bike is that you simply primarily get what you procure. There definitely may be a big range of low cost models on the market and whereas these do supply the fundamental functions, they’re quite light-weight and a lot of suited to beginners or anyone WHO doesn’t arrange on operating a day. On the opposite hand, if you’re no novice to those machines, it might be best to decide on a costlier, albeit sturdier model. These can commonly go together with a lot of advanced options, together with a good vary of tension settings that you simply will adapt consistent with your own personal fitness level.


I used to not like lotus stem a lot. But after prepared in this form I actually loving it. may be in I will try more recipes with lotus root.


250 gm Lotus root

8-10 baby corn

1 onion thin sliced

1 capsicum thin sliced

½ cup tomato sauce

3 tps chilly sauce

1 tps chilly flakes

2 tps honey

Salt according to taste

4 tbsp Corn flour

Oil to fry


  1. Cut lotus stem into long pieces and pressure cook for 1 or 2 vessels
  2. Cool lotus stem and Cut lotus stems into thin diagonal slices and put them in a bowl
  3. Add 2 table spoon corn flour and salt in the lotus stem. Mix well.
  4. Fry lotus Stem in sufficient oil.
  5. Heat little oil in the pan.  Add onion and cook till it change color.
  6. Now add capsicum and baby corn. Stir till both are cooked
  7. Now add fried lotus stem. Mix well.
  8. Add tomato sauce, chilly sauce, chilly flakes , Honey ,  salt and mix well.
  9. Mix remaining corn flour in 1 cup water. Add this mixture to pan.
  10. Cook for another 5 minutes.
  11. Serve hot with rice or chapati

Remember about a month ago when I posted my Carrot Cake Protein Muffins and had a large grocery bag full of home grown carrots from my Mother-In-Law? Well…..even though I was making Carrot Cake Muffins for weeks till they were literally coming out of my ears, I still had a TON of carrots to deal with. Hmmm… what’s a girl to do? How about invent some carrot cake protein pancakes! Oh yeah baby!!

Prep Time: 20 minutes {if you include the time it takes to shred/peel your carrots}
Cook Time: 10 minutes
Yield: Makes About 10 Pancakes
Servings: 5

1 cup oats*
1/2 cup Pumpkin Spice MuscleEggs**
1/2 cup Greek yogurt, non-fat
1 single serving container of natural cinnamon applesauce, no sugar added
1/2 tsp pumpkin pie spice
1/2 tsp baking powder
1/2 tsp baking soda
2 scoops Dymatize ISO-100 Gourmet Vanilla Whey Protein Powder
1 Stevia packet
1 cup shredded carrots, about 2 oz***

2 TBS cream cheese, fat free
1/2 cup cottage cheese, 2%
1 TBS cheesecake pudding powder, sugar-free fat-free
1/2 tsp vanilla extract
1/4 tsp pumpkin pie spice

*You can make this completely gluten-free by using gluten-free oats or omit the oats and replace them with 1/2 cup rice flour instead.
**If you can’t find Pumpkin Spice MuscleEggs {they’re only available seasonally}, you can always use their vanilla MuscleEggs instead.
***To shred my carrots, I just used a carrot peeler and peeled my carrots repeatedly to get the amount I needed for my recipe.

Preheat stove on medium heat or preheat an electric skillet to 250 degrees. In a blender {I have a big Ninja blender}, combine all of your ingredients except for your shredded carrots. Blend your ingredients together till smooth and creamy {about 2 minutes or so}. Toss in your shredded carrots and pulse your blender to mix them in. Don’t over blend unless you want your carrots to become chopped up super fine.

2. Using a 1/4 cup measuring cup, scoop mixture onto skillet/pan and cook for about 3 to 4 minutes on each side or until the middle is completely cooked. While your first pancakes are cooking start making your cream cheese topping.

3. In a smaller blender {I used my mini ninja blender}, combine all of your topping ingredients and blend until smooth and creamy. You don’t want any cottage cheese chunks to be left in your topping mixture. Use about 2 TBS of topping for every serving size {which is 2 pancakes}.


Stephanie.Fitness Tips:
I keep any leftover pancakes in an airtight container or baggie and store them in the fridge. I also store my leftover cream cheese topping in an airtight container and store it in the fridge for future usage. Both pancakes and cream cheese topping can last up to 5 or 6 days in the fridge.

Nutrition Facts for 2 Pancakes:

Calories: 192
Carbs: 20
Fats: 4
Proteins: 20

Again I am posting after long time. Its not that I am cooking these days but I am not getting time to post them. Today I made a healthy vegetarian version of hot dog. Because of chickpeas used in the hot dog it is high in Protein.


4 hot dog bun

For Cutlet

1 cup Black Chickpeas(Kala) chana
2 boiled potato
1 onion chopped
2 green chilly chopped
4-5 garlic clove
1 tbs chilly flaks
1 tbs garam masala
salt according to taste
1/4 cup cornflour
1 cup breadcrumbs

To serve
4 tbsp tomato sauce
4 tbsp mustard sauce
1 onion chopped


1 . Soak black chickpeas for 3-4 hours and then boil them with 4-5 garlic cloves
2. cool the black chickpeas and put in a grinder and grind it.
3. Transfer mixer to a bowl.
4. add chopped onion , green chilly, red chilly, chilliflaks, potato and corn flour. mix well
5. shape black chickpeas mixture into cylindrical shaped cutlet .Dip in milk and roll in breadcrumbs. Keep them in the refrigerator for an hour or more
6. Put little oil on a nonstick pan. Cook cutlet from each side till all sides are brown and crispy. This is really helpful if you are looking for diet after road bike trips. You can choose the best road bikes from this list to workout outdoor.

7. Cut hot dog bun in such a way, so that one side should be attached .
8. spread butter on both side of bun.
9. spread mustard sauce on one side and tomato sauce on one side.
10. Place one table spoon of onion mixture in the bun and place one cutlet in each one.
11. you can add some more sauce on the top of cutlet.
12. Serve hot