Lunchbreak: Whole grain stuffing from Factor 75
Whole Grain Stuffing
12 whole grain buns (ripped and dried)
20 oz of white onion and celery minced
1/2 cup of dried parsley
10 oz of minced carrot
2 Tbs sage
1 tsp ginger
1 tsp allspice
1 1/2 Tbs kosher salt
1/2 tsp white pepper
1 tsp granulated garlic
24 oz of vegetable stock
Preheat oven to 350 degrees. Rip the whole grain buns and place on a sheet tray to dry. Over medium heat, sauté the celery, onion and carrot. Season with salt to draw moisture out, add remaining spices and half the stock when onion is translucent. Place bread in a large mixing bowl, pour vegetable mixture over and fold. Add remaining stock as needed until all evenly saturated. Pack into a 2” half-hotel pan and bake covered for 20 minutes and uncovered for another 20 minutes.
Train your eye for portion size
The key to staying healthy and maintaining your weight through this holiday season is moderation. Determine your optimal range of daily calorie intake. Your protein should be the equivalent of the size of your fist, while a proper portion for carbs should be what you could fit when you cup your hands together.
Eat less, more often
Avoid gorging and instead eat small balanced, protein packed meals that will boost your metabolism and energy to burn more calories throughout the day. When you are tempted by the large spread of pre-meal appetizers, opt for the veggie platter with hummus rather than the fat-packed cheese dip.
A balanced meal should include the right proportions of carbohydrates, veggies, protein and fat. For your carbs, skip the dinner roll slathered in butter and instead serve yourself an extra scoop of sweet potatoes, a low glycemic carbohydrate. The more colorful vegetables on your plate the better, since micro-nutrient packed veggies support body function and overall health. The key with protein is “the fewer legs, the better,” meaning lean meats like turkey are great for your immune function and muscle repair.
Our bodies are 60 percent water and the easiest thing we can do for our health and performance is to hydrate. Drink at least 20 oz of water for every glass of wine you guzzle at the holiday party, and also with every snack and meal.
Rest and be active
Get a minimum of 8 hours of sleep every night to stabilize hormonal balances, improve fatigue and increase your productivity. On the flip side, get some sort of physical activity in everyday even if it means pacing at the airport terminals or chasing the kids around the mall.