Merry Christmas

From My Home to Yours, Wishing You All 

A Merry Christmas and a Wonderful Holiday!

xoxo 
Gina 

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Cranberry Turkey Roll-Up

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Ingredients

• 4 (10-inch) 100% whole-grain tortillas (about 190 calories each)
• ½ cup (140 grams) canned whole-berry cranberry sauce
• 12 thin slices (12 ounces or 340 grams) deli turkey breast
• 2 medium (240 grams) tomatoes, halved and sliced
• 12 small lettuce leaves, washed
• 4 slices (4 ounces or 115 grams) Swiss cheese, halved

Directions

Lay out 1 tortilla on a large plate, and microwave for 10–20 seconds. This will soften it, making it easier for you to roll.

Spread 2 tablespoons cranberry sauce in the center of the tortilla wrap. Layer turkey slices, tomatoes, lettuce leaves and cheese on the wrap. Leave 1–2 inches on the sides of the tortilla.

To create your roll-up, fold in the sides of your tortilla, then tightly roll toward the top.

Top with deli sliced turkey, sliced tomatoes, lettuce leaves and cheese. Fold in the sides of the tortilla, then roll tightly toward the top. Repeat to create 3 more rolls. Wrap each roll in plastic wrap, and refrigerate for at least 20 minutes.

When you’re ready to serve, remove the plastic wrap and slice into 4–6 roll-ups.

Source: Cranberry Turkey Roll-Up – MyFitnessPal

Image Credit: Cranberry Turkey Roll-Up

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Green Pea Avocado Spread

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INGREDIENTS

• 2 cups of green peas, fresh or frozen
• 1 small avocado, pitted and roughly chopped
• 3 tablespoons of green onion or chives, finely chopped
• 2 ½ tablespoons of lime juice
• ¼ plus 1/8 teaspoon of Himalayan crystal salt or sea salt
• 1/8 teaspoon of black pepper
• Extra green onion or chives, finely chopped (for garnish)

PREPARATION

Combine green peas, avocado, green onion, lime juice, salt, and black pepper in the food processor fitted with an S-blade. Process until well-combined.

Source: Green Pea Avocado Spread – One Green Planet

Image Credit: Green Pea Avocado Spread

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Basic CrossFit Workouts to Try

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CrossFit is a very exciting workout that almost everyone who tried it got so hooked on it. Some say it’s the “jack of all trades” because it offers different challenges in every session. Needless to say, it’s something you may want to try if you’re looking for a way to spice up your routines, while gaining even more muscle.

It combines both cardio and strength, so it’s a win-win. You’re able to save time, which makes it a perfect fit for people who don’t have the luxury of time to work out for hours.

To start, here are five basic CrossFit workouts compiled by Amy Schlinger on the Daily Burn:

5 Beginner-Friendly CrossFit Workouts

It’s nearly impossible to talk about fitness trends without CrossFit entering the conversation. This high-intensity type workout program of constantly varying functional movements has swept the nation, and doesn’t appear to be going anywhere. Read more…

In addition to that, here are 12 more to try, regardless of your fitness level, on Men’s Journal:

12 CrossFit Workouts Anyone Can Do

If you’ve never tried CrossFit, you probably assume the barbell-and-burpee-heavy WODs (it stands for Workout Of the Day) are way out of your fitness range. As a beginner, odds are you’re right. Read more…

Finally, James Sjostrom shares a workout you can do in under 20 minutes, on Men’s Health:

The CrossFit Workout You Have to Try

I’ve owned my CrossFit NRG in Salt Lake City, Utah, since 2008. Whenever I program a workout for my students, I think of it in one of two ways: high-skill or low-skill. Read more…

These basic CrossFit workouts are a must try because they will provide you one hell of a sweaty session, but that’s when you know you’re torching a lot of calories. It also boosts your bone health and overall athletic performance.

It literally pushes yourself to do your best effort in every session, so you’re sure that you’re making the most gains out of it. Plus, it only takes about 15 to 20 minutes of your time!

Note, though, that you should not attempt this workout if you have breathing problems or heart disease without consulting a healthcare professional. It’s a fast-paced, intense workout, so always put your safety above your desire to tone your body.

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Hot Spinach and Artichoke Dip

Yeah baby! Bring this hot spinach and artichoke dip to your next party, no one will know it’s light! Easy to make ahead then bake when you’re ready to eat.

Sharing this from the archives as I remade this for a party and thought you would like it too! Wishing you all a very happy holiday!

Click Here To See The Full Recipe…

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Approach to Packing on Muscle from Fitness Experts

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We already know that the two most important things to adjust when trying to build muscle is your diet and workout. If you used to eat unhealthy foods, or work out for only once a month, then you won’t gain much, or even anything at all. But there are instances when you already did your best, and still not see the results you want. Well, maybe you’re missing out on other factors.

Sometimes all we need is to know the real life story on how skinny guys and experts decide their approach to packing on muscle. So let’s start with this article written by James Fell about the experience of three personal trainer, on Men’s Health:

3 Genetically Skinny Guys Tell You How They Packed on Huge Amounts of Muscle

Scientists have recently made some outstanding discoveries—like a black hole that’s 12 billion times bigger than our sun and a brand-new species of human ancestor that lived more than 2.5 million years ago. Read more…

The lesson you can get from these three trainers is to start in lower loads, train as much as you can, and increase the load as you feel your body developing.

Moreover, bodybuilder and personal trainer Eric Broser shares some advice, on Muscle and Fitness:

PACK ON MORE MUSCLE AND GET SUPERSIZED WITH SUPERSETS

There is little doubt that for most of us building new muscle year after year becomes an increasingly more difficult endeavor. The human body does not “consider” the creation of a herculean physique a high priority in its hierarchy of needs, and thus will fight our efforts every step of the way. If you really want to grow you cannot whisper at your muscles — you must SCREAM!” Read more…

Finally, expert bodybuilder Dave Draper talks about his experience, on Flex:

Dave Draper on Making Muscle

When I think about my mass-building workouts and reflect on the changes I’d make while applying the experience and knowledge I’ve gained over the nutty years gone by, I realize that nothing has changed. I’m still me in an older body practicing the same basic combinations to fulfill the same basic needs; eating the same basic menu to sustain the same basic muscle. Read more…

So there’s no really best or worst approach to packing on muscle, because the truth is, your development relies on your determination and consistency in both your diet and workouts. But sometimes, it depends on your body type, too. So just keep working out and see what’s working for you.

Remember to keep on adding challenges to any workout you are doing to boost the gains you get from it. That way, you’ll never get bored with your workouts, too!

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Top Physique-Killing Foods to Stay Away From

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There are two types of foods in the world: the one that can boost your overall health, and the one that can cause its decline. This is why it’s so important that you follow a balanced diet, so you can track if you’re still eating healthy or not.

Moreover, an unhealthy diet also messes up with your physique, making you look worse than ever. So to avoid that from happening, here are the top physique-killing foods you may want to stay away from, listed on Generation Iron:

5 FOODS THAT CAN KILL YOUR PHYSIQUE

Diet is paramount in bodybuilding. The food choices you make are responsible for whether or not you see you waistline shrink or grow. Choosing a fatty burger over a lean steak could mean that you’ll be putting on pounds in all the wrong places. Rather than having shredded abs, a chiseled chest, and ripped back you’ll have some man boobs and a muffin top for all your troubles. It’s the choices we make that shape us all and decide whether or not we’ll reach physical greatness or just be masses of gelatinous fatty tissue. Read more…

This list may come as a surprise for you, because each of them is considered as beneficial in some ways. However, they can wreak havoc to your physique if they’re highly processed, which means there are added ingredients included. That said, not all types of these foods are unhealthy. Foods like yogurt, pasta, peanut butter and fruit juices are healthy when they’re made from whole food. Pizza, on the other hand, can be really unhealthy, especially if it’s fast food.

In addition to this list, registered dietitian Matthew G. Kadey shares three more foods that can mess up with your body, and what you can do to avoid this from happening, on Muscle and Fitness:

HIDDEN PHYSIQUE-KILLING FOODS

Over the years, food manufacturers have done a wonderful job at nutritionally degrading many go-to bodybuilding staples all in the name of profit and satisfying our need for all things salty, sweet and satisfying. So that you stay ahead of the game and don’t fall prey to those sneaky, unscrupulous food demons, we’ve assembled 10 beloved power foods and shown you how to take them from physique killers to physique builders. Read more…

And of course, nutritious foods won’t let unhealthy processed ones to get away just like that. Nutrition expert Dr. Michael Roussell shares those that you can eat to improve your overall build, on Men’s Fitness:

Top 12 Protein-Filled Foods for Your Physique

Whey protein is one of the two proteins found in dairy products, the other being casein. Whey makes up 20% of the protein found in milk, but it’s the superior protein for muscle building because it’s absorbed quickly and causes a large and fast spike in blood amino-acid levels, which is exactly what you want when your body is looking to repair and build muscle fibers after exercise. Whey protein is rich in both glutamine—the most abundant amino acid in muscle—and branched-chain amino acids, which can fuel working muscles during exercise. One of the best dietary sources of whey protein: ricotta cheese. Read more…

To sum it up, the top physique-killing foods are those that contain artificial ingredients, like colouring and flavours, because they offer more harmful than healthy effects to your body. These foods include packaged chips, soda, processed meat, and of course, fast food. Stay away from these foods as much as possible, but if you can’t, then just consume them in moderation, or choose the healthier options.

A simple and direct statement would be: cook for yourself. This way, you’re sure that there are no harmful additives in your food. Plus, it’s way cheaper because you can make big batches of meals to eat on all week.

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