This is why keeping yourself fit and healthy is essential. Even if you are busy, working out shouldn’t be that difficult with an personal trainer holding you accountable. It is necessary to make your health and well-being a priority. You now have no excuse to not exercise!

Here are the reasons why personal training is important:

Get to the muscles in right places, the right way. Even though there are thousands of exercises around, it is very important to know which ones will benefit you and your body. Remember that every individual is different and the kind of exercise you have in mind may not be right for you. If you have health conditions it’s better to ask your doctor’s advice before you join any exercise program. That is why its important to hire a Personal Trainer to get you on the right track.

Know What You Need. Like any other workout, preparation counts. An individual has to be emotionally and mentally prepared to undergo the life changes that a personal trainer will show you. This may seem intimidating at first but it really is worth it if you feel the need to get into action and achieve your fitness goals this is the right way.

Set Your Schedule. Are you the type of person that works 9-5 and can only do workout sessions in the evening? If so, this shouldn’t be a problem for you. A personal trainer can adjust their time according to your availability. So even if you want to do trainings at home or at the gym, don’t limit yourself when it comes to setting goals to lose weight!

If you’re a work-at-home parent, getting fit through personal training isn’t an issue at all if you’re willing and focused.. But if you prefer to workout in the comfort of your home, an in-home personal trainer can help you break down your daily schedule and choose which hours for them to visit you.

Seek a reliable personal trainer. Unfortunately not all personal trainers deliver what they promise. A lot of them charge too much for a series of workouts that go on for long periods of time and yet there’s little to no progress. A real personal trainer will evaluate your health before proceeding with an exercise and food plan.. Personal trainers have increasing knowledge of what is good and bad for your body.

Remember, our personal trainers only want the best for your health. Give us a call today to get you started on your 1on1 personal training!

EctoMorph & MesoMorph: Ectomorph is the body type that is very lean and has trouble putting on weight.  Mesomorphs are naturally muscular with a very fast metabolism. Mesomorphs can have higher calories and since their bodies burn calories at a higher rate so they can  indulge in extra carbohydrates and fats. This bar is a real treat and with a little milk you’re not missing anything in flavor so don’t miss another meal when you can always grab a Muscle Brownie or Detour Bar by Forward Foods.

Muscle Brownie by Lenny & Larry’s
Average Profile of these bars
340 calories
12gm fat
2 gm fiber
24 gm sugar
20 gm protein

EndoMorph: Slow burners that put on weight easily we are called Endomorphs.This body type does not burn carbohydrates efficiently. Endomorphs have to be careful about their sugar intake.  Try one of these low sugar high protein bars by Worldwide Nutrition or BNRG.

Pure Protein by Worldwide Nutrition
190 calories
8g fat
1g fiber
5g sugar
17g protein

Power Crunch by BNRG
210 calories
13g fat
1g fiber
4g sugar
13g protein

Cardio Workouts

There is no doubt that health comes first. Good career, money, and social status, are all useless without good health.

Not having good health seriously affects the way you function. This is why it is very important that you take good care of yourself and make your body your number 1 priority. When it comes to maintaining good health, one of the best options aside from keeping a healthy diet is to do cardio workouts on a regular basis.

Cardiovascular workouts are very essential in keeping our body fit, healthy, and sound. Working out helps keep the heart strong by pumping blood through our body more efficiently. As an effect, nutrients and oxygen are effectively transported throughout the body which leads to better health.

Studies have also shown that a cardio workout done regularly can help decrease the risk of developing all kinds of diseases; some types of cancer, heart disease and even depression. Moreover, regular cardio can also help us lose excess weight by burning calories and fat effectively.

As we all know, preventing fat from accumulating on the body can greatly help reduce the risk of developing certain chronic diseases.

These workouts are composed of any exercise/activity that requires using the body’s large muscle groups in a consistent and uninterrupted manner. Some of the typical cardio activities include jogging, running, and walking to name a few. Don’t limit yourself to just one type of activity because working out is meant to be fun, not monotonous.

Spice it up from time to time. For an excellent cardio fitness program, it is highly recommended to do thirty to forty five minutes of exercise about three to four times a week.

Studies have shown that too much cardio can actually harm the heart. Excessive exercising can cause scarring of the heart muscle and structure damage.

Cardio personal trainers are to assist those with muscular growth and endurance needs. Often, you will see trainers help spot exercisers during workouts and help encourage individuals to increase repetitions and weights.

Remember that a cardio personal trainer guides you on your workout to the next level, but does not necessarily specialize in treating injury related to exercise, as athletic trainers do.

Benefits

The cardiovascular system consists of the heart, and numerous tiny networks of blood vessels. Even though blood flow increases during lifting weights, it does not provide the same benefits compared to aerobic workouts. Any kind of cardiovascular exercise is good for the heart, but it is easy to work at a level that is not challenging enough for you.

The more you are challenged, the more cardiovascular benefits you receive. On the other hand some individuals exercise too much without a care and suffer the consequences for it. At No Excuse Fitness, our personal trainer helps you slowly but surely as you work up to the next level safely.

Considerations

Keep in mind that cardio personal training is not without risks. While hiring a trainer will improve your chances of achieving your goals safely, you should not begin a program without talking to your doctor first.

Some health conditions, such as heart disease, might affect the ability to increase your fitness level at a fast rate. The American Council on Exercise recommends that you give the go signal for your personal trainer to discuss your medical needs with your doctor. This way, the three of you are on the same page and you decrease your chances of possible complications due to exercises.

In Home Personal Training in Orange County, CA

If you are in Orange County and want to get fit, but feel intimidated by the idea of going into a gym – consider in home personal training. Your personal trainer should thoroughly evaluate you before the first session and assist in setting your short- and long-term fitness goals, just as they would before your first session in a gym. Assess them in return.

Getting along with your personal trainer is important in any trainer-client relationship, but even more so if you’re going to have an in home personal trainer.

Your in home Orange County trainer should also have a current CPR/AED certification, and might choose to carry a first aid certification as well.

Equipment

One of the best advantages of cardio personal training in a gym or other fitness or rehabilitation facility is available access to a huge variety of equipment. At home you and the trainer  between the two of you must provide all equipment needed for in home training.

A reliable Orange County cardiovascular personal trainer should be able to assist you in your fitness goals with little to no specialized fitness equipment, but they might bring some equipment with their own, or suggest you invest in a few important fitness items.

Advantages

Privacy is one of the greatest benefits of getting cardio personal training at home. Whether you have a physical condition that you feel would draw unwanted attention at the gym or just feel self-conscious about working out in a public environment, nobody else has to see you sweat when you work out at home.

Cardiovascular personal training with a certified trainer at home also saves you the cost of a gym membership on top of the trainer fees, and eliminates commute time and gas costs for getting to and from the gym. Your trainer does the commuting instead.

Basically, every woman wants to have the following:

-    A tight, lean physique
-    High metabolism
-    High energy to do things
-    A good and positive attitude

Sounds complicated to do, but if you want to start the process of changing your lifestyle, living a good life through personal training or fitness training is possible.

Workouts for Women: Discover Surprising Benefits of a Great Workout

Let’s say you went to a gym and there are two females – one is busy lifting heavy weights, all focused and doesn’t seem like she is having fun. The other one, however, is working out lightly, taking her sweet time.

The former is actually doing her workouts in a timely manner, and with an almost perfect rhythm.

Most women are sold on the idea of working out AND getting in shape, but following through is typically what separates those that get the results, and those that just end up whining and making excuses.

Here is where No Excuse Fitness and its group of skilled personal trainers step in to help you increase and optimize the chances that you’ll stick to your workouts by taking a look at three surprising benefits of a great workout in a fitness program.

After a quick assessment at these benefits, we will tell you more of our best personal training for women in Orange County which includes receiving only the best support so you can achieve those results.

Surprising Benefit #1: The Burning Desire to Workout

Even if you are at a phase in your life where you resent the idea of doing exercises, it pays to remember that if you do it just long enough to create a great habit, you will develop a burning desire to work out. This will place you in a focused mindset thus propelling you to perform basic to intense exercises.

In addition, it will come to the point where you need to do ‘tailored workouts’ – and by this we mean having a personal trainer in Orange County CA evaluate and suggest exercises that suit you perfectly. This is the part where many individuals tend to miss. Working out by routine with no varied exercises or any physical tasks supporting the program may eventually lead you to boredom.

Surprising Benefit #2: Training That Heals

Many women consider fitness training as their favorite benefit of working out. Think of the last time you had a day where you were just pissed off all day for some reason. Everything appeared to bother you and nothing seemed to go well.

Those types of days are probably the worst, but that’s why a good workout is so influential. Not only do they exercise to get in shape – they also get to relax and de-stress. A good workout can divert one’s attention. The negative energy one has can be used in doing intense exercises. During a hard workout, you can release that much energy and feelings that by the time you’re done, you feel calm and collected.

If you are getting a great circuit workout in your mind, you really have to focus and set things to motion. This is one of the great things a woman like you can receive in our personal training – there is no room to waste time to sit down and dwell on unhealthy thoughts. The challenge never stops and you will immensely enjoy it!

Surprising Benefit #3: Give Everyone the Wow Factor

Proper diet, exercise, and a positive attitude are what most women have in their fitness program. You know you certainly have “it” once you notice people are checking you out as you walk by. Confidence and a toned figure are another benefit of working out. Just work that body and watch how your family and friends respond to you.

Of course, this kind of achievement can be yours in due time. Patience, discipline, and a proper set of exercises, you will never go wrong.

A good trainer will guide and pave the way for your personal success. Now you are all set to a good lifestyle, with a healthy, fit body.

With a nice physique, prepare to be asked by your friends how you did it. And you know it’s more than just looking and feeling good! No Excuse Fitness firmly believes in living the good life and having only the best personal trainers in CA that are right for you.

Nothing feels better than being the epitome of success from head to toe, and sharing your ‘secret’ to your family and friends will be your way of helping them!

With approximately 2/3s of the US population becoming more and more overweight (both adults and children), losing weight is a resolution which strikes a chord in everyone.

In some cases, one who lacks knowledge on having a proper weight loss program is more likely to experience the opposite of what they want when trying to lose weight. It can be dangerous on the individual’s part, should they have medical condition/s or injury that needs to be given proper medical attention first.

Being overweight should be thought of and tackled as a health concern, not a beauty issue. Losing weight is a hard and tedious task but the benefits of reaching and maintaining a healthy weight by proper workout and planning are worth it.

You may have heard it in the past but weight loss definitely requires two major things: Eating healthy foods, and exercise. Intense exercises such as jogging, walking, running and the like tend to burn more calories. If done regularly, you are guaranteed to lose pounds, bit by bit. As long as you eat the right foods too.

If you are worried about your weight and want more information about the ideal weight loss tips, we hope you find the succeeding information will give you helpful insights as part of your diet plan.

You may have gained weight recently, or, struggled with weight problems for a long time. You can have a trimmed, nicely shaped physique in no time. However, certain steps must be made. If you want to make changes in your lifestyle, then by all means do so. By reading this article we know you are more than willing to work yourself out for a better you.

There are many ways in which people can lose those excess pounds such as dieting, eating right, and exercise. For those who want to pursue weight loss through fitness training, we at No Excuse Fitness can offer you safe and effective programs by certified Orange County personal trainers.

Staying fit is not just a luxury – it is also a necessity. Being fit may mean numerous things to different individuals.

However one may define it, one thing is sure: Fitness training is not only important. It is also proven very beneficial to everyone who does it.

Fitness training typically has, and begins with basic exercises and the workouts with easy to medium level of intensity. These time-intensive exercises and custom workouts are classified under strength and resistance training.

If you really want fitness training to help you in your weight problems and stay fit, keep in mind that the most important part of this training is to consistency, and being persistent. You really cannot expect to get amazing results in a short period of time in your fitness program and then quitting it when you get bored with the routine. Variations are important to keep you going in your weight loss goal.

Your personal trainer will see to it that you work hard yet enjoy the benefits exercising has.

More on losing weight: It is common for individuals coping with excess weight gain to struggle with boredom, and becoming uninterested after few days or even weeks of fitness training sessions, so it is important to determine the factors which contribute to disinterest.

Plenty of people who are working out prefer to use the comfort of their own home to carry out their training sessions. This is called in home personal training. With the continuing effort and guidance of an in home personal trainer, the home’s seemingly familiar environment which causes boredom is eliminated. This and with various exercises thrown in the mix, losing weight at home can be the most exciting and rewarding experience you can have.

Outdoor exercise can be wonderful. You get to breathe fresh air, get sun light, and working on physical training in an open place truly helps. The ambience alleviates boredom, and the feeling of being able to move freely outside your home can bring out a rush of excitement in you.

Another proven tip: Try to pick a schedule for your fitness program. Nothing works better than being able to perform strenuous workouts at a time wherein you don’t have to worry about doing a scheduled task afterward. Should you do exercises in the morning or afternoon? Or maybe even in the early evening?

This is what you should consider in structuring your weight loss program. Timing is also essential and it can help combat the feeling of being pressured to do something you don’t like.

And this is why fitness trainings are recommended – the assigned personal trainer adjusts to your preferred schedule to guide you further in your weight loss goal.

Working out needs stamina, and evening is that time of the day when your energy is at its lowest peak after a day’s work. Intense workouts done in the evening is the worst choice due to this reason. You may want to try changing your fitness training schedule in the morning hours, before you do any of the day’s task.

This means getting up early or, rearranging your daily duties to adjust. Sounds a bit complex but totally worth the trouble. Only when you do our Orange County fitness training program continuously and regularly will you start getting results, so keep going.

Getting yourself in shape for the New Year may seem a tad challenging. No matter how often you change your goals, discipline and routine are the necessary tools to get results – and you know that you have both.

Losing weight is one accomplishment. Feeling good about it is another. When it comes to formulating your resolutions for the New Year, you better be firm and focused on what you want in 2013. Plan ahead, execute, and set things in motion.

The choice is yours and it is without limits. Should you decide to focus on that one important goal of yours, now is the time to make it happen. If you’re the busy kind of person, perhaps in home personal training (with a personal trainer to fully guide you all throughout) can help.

More and more people have sought the assistance of personal trainers here in Orange County.  It doesn’t matter if you are in Costa Mesa, Newport Beach or nearby cities, we are here to help.

Start the New Year Right with Proper Fitness Training

The possibilities are endless when it comes to getting fit. Consider it as a long cherished ambition that is so personal. Keep in mind that with achieving what you want and getting it in due time comes with careful planning.

Get Yourself in an Orange County Fitness Program that Suits Your Lifestyle

Placing importance in yourself should be priority. It does feel good having people appreciate you, admire your self-confidence and the way you approach other people. This is clearly evident in individuals who actually value their health and well-being.  Empowering oneself is supported by a healthy diet, proper exercise, and maintaining a positive attitude. Now this is the kind of lifestyle you’d want to start the New Year.

Changing Lifestyles: The New You

Once you have finally decided to work on that body, our Orange County personal trainers can help you in each and every step of the way. You can also choose which fitness program you would like to try, and start from there. Remember that you are not only going to shed those unwanted pounds off your body. You are also on your way to a newer, confident you.

With many people in the greater part of the United States becoming increasingly overweight and not exercising on a regular basis, personal trainers are becoming more and more popular.

Personal trainers’ expertise lies in one-on-one fitness training which helps boost an individual’s morale, stimulate their interests, and help come up with an effective health regime and diet plan to go with their weight loss or health requirements.

Orange County is where it’s at! No Excuse Fitness is an accredited gym comprising of highly trained personal training staff dedicated to fitness and weight loss. They also provide expert advice and useful fitness strategies to help improve your mind, body, and soul for a new and better you.

What You Eat Is Also Part of the Change

We will not scrutinize your daily diet. However, you might want to rethink your food preferences which is usually one of the reasons as to why you gained a lot of weight. With our unique weight loss programs, you will find that not only is your body changing for the better – your food habits also change.

Aim for a Healthy Mind and Body

Of course, you will want to begin the New Year by working hard on your body. Having a slimmer, contoured physique does wonders on one’s self-esteem. Getting admired by many is a result of hard work coupled with a great-looking body you once dreamed of. Coming across as confident and healthy is what you have always wanted, right? Nothing works better than having a skilled Orange County fitness trainer to guide you through and through.

If the previous year was blah, set the New Year straight by enrolling with us to get you started. Having a sound mind and a positive attitude is what people love. Even though losing pounds doesn’t happen overnight, setting a goal and intense focus are a challenge you have to take. Having a sexy, well-toned body can now be yours. Make that resolution now! No Excuse Fitness offers unique fitness sessions which can change your life.

Our personal trainers don’t just let you do exercises. They will evaluate your health, and make note of your health condition, if any. Get the best quality and effective fitness program with us now!

Personal training is a service that has earned popularity in the last 5-10 years. A personal trainer works with an individual on a one-on-one basis to help them get fit and healthy. One of the main objectives in personal training is motivating the person to work out, but with a set of goals in for them to achieve.

The best thing about this kind of training is the specialized attention you receive.  You work with your personal trainer to achieve the goals you set for yourself. Whether it be weight loss or sports training (Muay Thai, etc), your Orange County personal trainer will assess and formulate the best and most effective fitness plan for their client’s health and body type.

A personal trainer helps you in three main ways:

1. Motivation – A personal trainer coaches you to work to an increased level of intensity than you would not do on your own; to uplift your mood and remind you to exercise when you are not up to it. Think of a voice speaking to you in real-time and actually reminding you of your goals, and why you must achieve them.

2. Education – Aside from coaching, they are also going to keep you up to date with the newest health breakthroughs, research, and trends. This is very much a part of personal training and is essential to your lifestyle choices.

3. Instruction – A personal trainer will present you the safest and most reliable way to enhance your workouts, to ensure you are doing each exercise with proper form and technique, and to alter any exercise to suit your individual requirements.

Why Get A Personal Trainer in Orange County CA?

Working with a personal trainer eliminates all the assumptions from your workouts. Based on the detailed assessment and discussion they will have with you, they will know precisely which exercises, and the perfect amount of; sets, reps, rest, and tempo to put them in to get you the best results in as little time possible.

Your trainer will continue to keep track of your program as you progress. Also, they will ask for your input with regard to your likes and dislikes.  Your trainer will try and get you to the maximum level of satisfaction with your workouts so you will keep coming back.

The main reason why most individuals rarely achieve their exercise goals is because they simply have no idea what types of exercises to do to achieve the goals they want. Although most exercises range from easy to difficult, some can be harmful and even done incorrectly.

This is why having your own Orange County personal trainer can be so important. Having a skilled professional coach you in each step and assure that the exercise you do is progressively advancing you towards achieving your goals in a safe and time efficient manner.

A trainer will also make sure that if you have any pre-existing injuries and/or medical problems, you don’t exacerbate your injuries or medical condition.

One of the most important ways to setting and ultimately achieving your fitness goals is discipline. If you don’t exercise regularly or focus enough with the program it is highly unlikely you’ll succeed.

Actually, a lot of people gave up on their fitness program on account of lack of motivation. This is what personal trainers do: They will constantly keep track of your health regime, making sure you complete each exercise. They will push you but not to the point of exhaustion. For others, exercise was once an exciting activity which wore off. Your personal trainer will help you on your routine which makes getting fit a rewarding challenge.

What is also great about personal training and trainers is the inspiration they give. Just look at their well-sculpted bodies and that should give you an idea on how to do things right. With their help, you are just a few steps away from getting the kind of body you have always wanted. Expect variations in exercises so that you are more inspired to do intense workouts.

The advantages of getting into personal training with dedicated Orange County trainers are countless. If you are serious about changing your lifestyle in a positive way, consult a trainer for the many possibilities fitness training has for you. It can be difficult to do different exercises and keeping up a schedule for it.

Without motivation, discipline, and setting a goal, you will most likely end up disappointed. Personal trainers can help you do what you want in an effective and professional manner.

Personal training is a great way to keep accountable and to shed some of those unwanted pounds.  A common New Years Resolution is to lose weight.  Getting personal training sessions for Christmas can help you fulfill this resolution and help you lead a healthier lifestyle overall.

2. Gym Membership

Having a gym membership and having a personal trainer goes hand in hand.  Working out on your off days  when your not with your personal  trainer can be one of the best ways to obtain results and keep yourself accountable.

3. Gym Shoes

A good pair of running shoes makes all the difference in your workouts and performance.  You should replace your running shoes every 200 miles you run, walk, or workout in them.  Spending anywhere from $40-$100 on running shoes is a good investment.  The more you spend, the more comfortable they will be and the longer they will last.

4. Yoga Ball

With these exercise balls you can do many different exercises for abs, core, back, arms, and legs.  It’s like a fully functioning gym in one ball!  These yoga balls don’t take up too much space and can even be used as a seat to improve your posture.  These yoga balls can be found at Target, Ross, Sears or any other similar stores and run anywhere from $10-$30.

5. Dumbbells

Dumbbells can be used in multiple different exercises.  They can be used for arms, as well as legs, back, chest, and shoulders.   When shopping for dumbbells, women should look for a set weighing from 8 to 12 pounds.  Men should look for dumbbells weighing at least 10 to 20 pounds.  Dumbbells are normally priced per pound, so look for ones priced anywhere from 40 cents to $1.25 a pound.

6. Blender or Juicer

For making protein shakes and smoothies.  A good blender is ideal for making the perfect protein shake and luckily they aren’t that expensive and are pretty easy to find. Make sure you get a blender with a sharp enough and multiple settings and speeds for chopping up fruits and vegetables.  Most blenders run from $20-$60.

7. Portable Cooler

Perfect for keeping protein shakes and having pre made meals stay fresh.  These coolers are pretty compact and can be stored in your car, under your desk, or in your refrigerator.  You can use ice or ice packs to keep your goods cold.  These coolers usually range from $20-$40 and can be found at any home goods store.

8. Under Armour or Lululemon Workout Gear

Looks good and feels good! Although these brands aren’t cheap, they are the best of the best when it comes to work out gear.  Both of these brands have men’s and women’s clothing with a variety in styles and colors.  This gear lasts long and looks great!

9. iPod/iTunes gift card

Working out in silence or to the sound of others around you can really kill your mood and your motivation.  Music can motivate you to push harder in your workout and make working out a lot more enjoyable so throw on your headphones and get going! iTunes gift cards range from $10 to $100 and iPods range from $120 to $200 depending on which model you get.

If you’re tired of the uphill battle that is weight loss and you are really ready for a serious change but don’t have the tools to do it on your own, personal training might be the path for you.  No, personal training is not just for movie stars and models.  Personal training is for anyone who wants to make some serious changes to their body.

Whether it’s to drop a couple of pants sizes, or to improve your muscle tone and overall strength, personal training can and will benefit you.  Before you begin your specific weight loss journey, you must make sure that you are entirely comfortable with your personal trainer.  This won’t happen in the first session.  Usually, it takes about 3 to 5 sessions to see if you are connected with your trainer and you enjoy their specific kind of training.  If you are not satisfied with your trainer after a few sessions, don’t continue with them.

You should shop around for a trainer that you are confident in and that you can see yourself thriving with.  Another important aspect of having a trainer is patience.  You will not see results overnight and in order to get results you must stay committed and focused.  That means eating right and listening to your trainer because overall, they know what is best.  Your weight loss goals can only be achieved by you.  Your personal trainer can not do the work for you but they can provide you with the necessary implements to attain the figure you want.  If you have injuries (they can be sports related or just an old broken bone) a personal trainer would be ideal to get you back on your game.  One on One personal training is better for people with injuries because your personal trainer will pay special attention and customize workouts to strengthen your injury.  If you go to a group exercise class or a boot camp, there is a very high risk of you injuring yourself through over exertion.  You would actually be doing more damage to yourself by not getting individualized attention.

Another benefit of having a personal trainer is the accountability that comes with it.  It can be hard to keep yourself accountable, especially when dieting and exercising.  Personal trainers often offer meal plans and will even go grocery shopping with you to make sure you are eating right.  Many people who hire personal trainers often have gym memberships too. Having that personal trainer encouraging you to put in that in extra time at the gym and utilizing your membership can help get results and keeping you accountable.  As you can see, having a personal trainer doesn’t have to be expensive or difficult.  If you are serious about accomplishing your goals and you need a little extra push, personal training is for you. So what are you waiting for? Pick up the phone and call today!

With fall comes Thanksgiving: every dieter’s worst nightmare.  Don’t feel pressure to overeat or to not eat at all on Thanksgiving. There are tons of recipes that offer a healthy alternative to some unhealthy Thanksgiving favorites.  Instead of mashed potatoes, try mashed cauliflower.  Cauliflower has considerably less starch and 50 calories less than one serving of mashed potatoes.  Rather than deep frying your turkey, try this recipe for herb roasted baked turkey.  It’s delicious, less time consuming, and way healthier than deep fried turkey.  Below are a few healthy recipes that taste great.  Make one, or all of these for a low calorie, and low fat  Thanksgiving.

Low Calorie Thanksgiving Turkey Dinner Recipe 

Low Fat Roasted Turkey

Servings: 8

Ready In: 4 hours 20 minutes

Prep Time: 30 minutes

Cook Time: 3 hours 30 minutes

Wait Time: 20 minutes

Ingredients

1/4 (cup) fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano and/or marjoram, divided

1 (medium) 10-12-pound turkey

2 (tablespoon) canola oil

1 (teaspoon) salt

1 (teaspoon) freshly ground pepper

1 1/2 (cup) aromatics, onion, apple, lemon and/or orange, cut into 2-inch pieces

3 (cup) water, plus more as needed

Directions 

Position a rack in the lower third of the oven; preheat to 475°F.

Remove giblets and neck from turkey cavities and reserve for making gravy. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels. Mix minced herbs, oil, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place aromatics and 10 of the herb sprigs in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water and the remaining 10 herb sprigs to the pan. Roast the turkey until the skin is golden brown, 45 minutes. Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover the breast with a double layer of foil, cutting as necessary to conform to the breast. Reduce oven temperature to 350° and continue roasting for 11/4 to 13/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water. The turkey is done when the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F. Transfer the turkey to a serving platter and cover with foil. Let the turkey rest for 20 minutes. Remove string and carve.

Calories 57

Total Fat 2g

Saturated Fat 1g

Cholesterol 22mg

Sodium 2360mg

Carbohydrate 1g

Dietary Fiber 1g

Sugars 0g

Protein 8g

Vitamin A 0%

Vitamin C 1%

Calcium 2%

Iron 5%

Potassium 107mg

 Rosemary Garlic Mashed Potatoes

Yield: 6 servings

Ingredients:

1 large potato

1 bag frozen cauliflower florets (or 4 cups fresh cauliflower florets)

¼ cup fat free plain Greek yogurt

1 tsp Molly McButter butter granules

1 tsp fresh minced rosemary, or to taste

1 pinch nutmeg

2 tsp chicken bouillon powder

1 clove garlic, minced

½ tsp butter extract

Salt to taste

Freshly cracked black pepper, to taste

Butter spray (optional)

Directions:

1. Wash and peel the potato.

2. Dice the potato, and place in the microwave in a small bowl.

3. Microwave for 5‐10 minutes, or until tender.

4. Steam the cauliflower as directed on the package.

5. Add the potato and cauliflower florets to a food processor.

6. Add in remaining ingredients except the butter spray.

7. Process until smooth.

8. Season to taste with salt and pepper, and spray with butter spray if desired.

Approximate Nutritional Information:

54 calories/ 0.1g fat per servingStuffing

Yield: 8 servings

Ingredients:

6 slices whole grain light bread (about 45 calories per slice)

1 cup finely chopped onion

1 cup finely chopped celery

1 cup finely chopped mushrooms

1 cup shredded butternut squash

1 cup shredded zucchini

2 cups College Inn White Wine & Herb Culinary Broth (or any low‐fat/fat‐free flavorful broth)

½ cup egg beaters

1 tbsp Molly McButter granules

1 tbsp chicken bouillon powder

2 cloves garlic, minced

1 tbsp fresh minced poultry blend of herbs (thyme, rosemary, sage, basil, etc)

2 tsp dried sage

1 tsp dried rosemary

½ tsp dried thyme

2 tbsp apple cider vinegar

Salt and freshly cracked black pepper to taste

Pam spray

Directions:

1. Lightly toast bread to dry out, or leave out overnight to stale.

2. Preheat oven to 350 F.

3. Spray a medium sized baking dish with Pam, and set aside.

4. Cut bread into ¼ inch cubes, and add to a large mixing bowl.

5. Chop or shred (use a box grater) all the veggies into small pieces.

6. Get a large sauté pan, and spray lightly with pam.

7. Heat up sauté pan, and add all the veggies.

8. Cook for about 8 minutes, or until golden and beginning to soften.

9. Add the broth and herbs, and cook until veggies are almost soft, about 5 minutes.

10. Remove the pan from the heat, and stir in the butter granules.

11. Place the pan in the freezer to cool down slightly for 5 minutes.

12. Stir in egg substitute and vinegar and then pour everything in pan over bread cubes in mixing bowl.

13. Gently fold the bread into the liquid vegetable mixture, and then scoop into baking dish.

14. Cover the dish with foil, and bake in the oven for 20 minutes.

15. Remove the foil, and fluff the stuffing with a fork, and bake the stuffing for 15 more minutes

16. Serve hot.

Approximate Nutritional Information:

75 calories/ 0.5g fat per serving

Pumpkin Pie

Yield: 12 servings

Ingredients: (Crust)

2 cups Fiber One Original cereal

2 tbsp light butter spread (I like Brummel & Brown Yogurt Spread)

¼ cup granulated Splenda

¼ cup unsweetened applesauce

1 ½ tsp pumpkin pie spice

(Filling)

15oz can pure pumpkin

12oz can fat free evaporated milk

2/3 cup egg beaters

1 cup granulated Splenda

¼ cup sugar free maple syrup

1 tbsp pumpkin pie spice

½ tsp cinnamon

½ tsp salt

1 tsp vanilla extract

½ tsp butter extract

½ tsp molasses

Pam spray

Cool Whip Free for topping, optional

Directions:

1. Preheat oven to 350 F.

2. Spray a pie pan lightly with Pam.

3. In a food processor, grind up cereal until it looks like crumbs.

4. Add in the butter, applesauce, Splenda, and spices, and process until combined.

5. Press crust mixture evenly into the bottom of the baking dish with your hands.

6. Bake the crust for 10 minutes, and then let cool in the freezer for 5 minutes.

7. Combine the filling ingredients in a large bowl; the pumpkin, milk, egg beaters, Splenda, syrup, pumpkin

spice, cinnamon, salt, molasses, vanilla and butter extract, and whisk until smooth.

8. Pour filling into crust, and bake in the oven for 45 minutes, or until the center is set.

9. Let cool, then place in the refrigerator for several hours or overnight if possible.

10. Keep refrigerated until serving, and then cut into twelve slices and top with thawed cool whip if desired.

Approximate Nutritional Information:

74 calories/1.3g fat per serving

 Green Bean Casserole

Yield: 8 servings

Ingredients:

1 can condensed healthy request cream of mushroom soup

½ cup skim milk

1 tsp light soy sauce

Pinch of freshly ground black pepper

6 cups frozen French style green beans

1 medium onion, chopped into thin strips

1 tbsp dried minced onion

10 mini Sour Cream & Onion Quakes, crushed

Pam

Directions:

1. Preheat the oven to 350 degrees.

2. Spray a casserole dish lightly with Pam.

3. Sauté onions until tender.

4. Stir In the green beans.

5. Add mushroom soup, milk, black pepper, and soy sauce to green beans.

6. Stir in to mix.

7. Pour into casserole dish.

8. Bake for 20 minutes.

9. Top with crushed Quakes and dried minced onion, and spray top lightly with Pam.

10. Place back in the oven for 10 minutes, or until topping is golden.

Approximate Nutritional Information:

67 calories/ 1.2g fat per servingTurkey Gravy

Yield: 8 servings of 2 tbsp each

Ingredients:

1 cup Fat Free Chicken or Turkey Broth, low sodium if possible

1 package turkey gravy mix

1 tbsp fresh poultry blend herbs (sage, rosemary, thyme, etc)

1 tsp Molly McButter granules

Freshly cracked black pepper, to taste

Directions:

1. Combine the gravy mix, broth, and herbs in a small pot, and whisk until dissolved.

2. Bring to a boil then reduce heat and let simmer for 1 minute.

3. Remove from the heat and stir in butter granules and pepper to taste.

Approximate Nutritional Information:

13 calories/0.3g fat per serving

Sweet Potato Pie

Yield: 8 servings

Ingredients:

1 large sweet potato

3 cups cubed butternut squash

2/3 cup egg beaters

1/3 cup nonfat vanilla soymilk

1/3 cup sugar free maple syrup

1 tsp cinnamon

½ tsp pumpkin pie spice

¼ cup granulated Splenda

2 tsp vanilla extract

½ tsp butter extract

½ tsp molasses

½ tsp salt

1 cup mini marshmallows

Pam spray

Directions:

1. Preheat oven to 350 F.

2. Wash and peel the sweet potato and the butternut squash.

3. Dice each into 1/4” cubes, and remove the seeds from the squash.

4. Microwave in a small bowl for 6‐10 minutes, then let sit in microwave for an additional 5 minutes.

5. Place squash and sweet potato in a food processor and process until mostly smooth.

6. Add all remaining ingredients except marshmallows and Pam to the food processor and

process again until combined.

7. Lightly spray a medium baking dish with Pam.

8. Pour mixture into pan and evenly spread out.

9. Bake for 30‐50 minutes, or until very soft.

10. Sprinkle marshmallows on top, then bake 3‐5 more minutes, or until marshmallows are

beginning to brown.

11. Allow to cool slightly, and then serve!

Approximate Nutritional Information:

84 calories/0g fat per serving