• Jill Maher Wellness

Thanksgiving Down - More Holidays to Go! ...and a yummy recipe!



For more information and help staying on track over the holidays, contact me today! I will help you stick to your goals and avoid digging a deeper hole during this tricky time of year. I work in-person, by phone, or by skype/facetime with my clients.

This week usually marks the "walk of shame" for some of my clients who went a bit overboard during Thanksgiving. Instead of focusing on all of the things they did wrong, I try to turn their focus on what they did right! No more walks of shame.

For instance, if you only had one drink instead of your normal five, that's a victory! If you stayed somewhat mindful in any way, that's a victory! My former self had a very "all or nothing" mentality, and I would completely throw caution to the wind over the holidays and just "enjoy myself" and deal with the consequences later (consequences = bloating, sleeplessness, weight gain, etc.).

I've noticed two things since I have been helping others reach their nutrition and health goals during the holidays:

1. Eating tons of bad food does not lead to enjoyment - it is a temporary pleasure, which quickly leads to regret.

2. Staying somewhat in control of your choices and somewhat on track, leads to WAY more pleasure! You don't feel bloated, hung over, sleep-deprived, etc., etc...

But, say you did overdo it at a holiday party or dinner, what next?

Get right back on track!

  • Kick up the workouts - Sweat it out! I recommend high intensity workouts to maximize your time and impact on burning those calories.

  • Drink tons and TONS of water to flush out the extra sodium and sugar - additionally, dehydration leads to all sorts of problems, including fatigue, bloating, etc.

  • Eat super clean (lots of veggies, lean proteins, etc.) - reducing your intake of processed foods will prevent blood sugar swings the cravings for more bad food down the road. Clean foods help you to feel less bloated, more energized, and fueled for the day!

  • Probably most importantly - REST. Proper sleep is essential to staying healthy and losing weight. Sleep gives your body a chance to heal itself, and it is restorative for the brain.

If you're not sure what you should be doing to stay on track during this time of year, contact me today, and I can help!

Healthy Holiday Recipe:

Clean Peppermint Fudge Cookies

(gluten & sugar free!)


Yield 16 Cookies

Ingredients:

  1. ½ cup organic coconut flour*

  2. ½ teaspoon baking soda

  3. ¼ teaspoon salt

  4. ¼ cup unsweetened organic cacao powder

  5. ½ cup finely shredded zucchini (using either food processor or grater)

  6. 2 eggs

  7. 1 dropper-full of liquid stevia (I love sweetdrop’s chocolate flavor)

  8. 2 tablespoons butter or coconut oil softened

  9. ½ cup/4 oz unsweetened apple sauce

  10. 2 teaspoons vanilla extract

  11. ½ teaspoon mint extract

  12. ¼ cup raw cacao nibs or Enjoy brand mini chocolate chips (these do contain sugar)

Instructions:

  1. Preheat oven to 350 degrees.

  2. Line a cookie sheet with parchment paper.

  3. Mix together first 4 ingredients (dry ingredients) in a small bowl.

  4. In a large bowl with a mixer blend the zucchini, eggs, butter or coconut oil, applesauce, stevia, vanilla, and mint until thoroughly blended.

  5. Gradually add the dry ingredients into the wet ingredients with the mixer on low until mixed well.

  6. Stir in cacao nibs or chocolate chips.

  7. Using a tablespoon or cookie scoop, make 16 evenly spaced cookies and flatten them into disc shapes.

  8. Bake for 14 minutes.

  9. Cool completely and store in refrigerator.

NUTRITION

Per Cookie: calories 75; 4.6 g fat ; 6.8 g carbohydrates; 2.1g fiber; 1.7 g protein

Exchanges: ½ grain/starch; 1fat

* For higher protein cookies, use two scoops of chocolate protein powder and cut the coconut flour down to ¼ cup (depending on the nutrition information for the protein powder):

Per Cookie: calories 66; 3.6 g fat ; 6 g carbohydrates; 1.75 g fiber; 2.3 g protein

If you're not sure what you should be doing to stay on track during this time of year, contact me today, and I can help!

#cleaneating #healthyrecipe

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© 2015 by Jill Maher Wellness, LLC.. Proudly created with Wix.com

Jill's Nutrition Mission - Nutrition and health coaching for weight loss and overall health. Located in Scottsdale/Phoenix, Arizona: 

10900 N. Scottsdale Rd., Suite 303

Scottsdale, AZ 85254

jillmaherwellness@gmail.com