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Still Stuffed? Simple ideas to burn the Thanksgiving calories






Ok, so possibly you had just a bit too much to eat on Thanksgiving.  Guess what? You are not alone!!! Most of us did.  Koodles to you if you only had one serving and opted not to eat potato salad, mac and cheese, stuffing and candied yams!  Did you feel just a mite more conscious or mindful of what you put on your plate? I bet you did.   Good for you.  If not, don’t be discouraged.  Today is a new day!! Getting up and moving is one of the best forms of exercise possible and can be done indoors or out.  Walking 30 minutes at least 5 days a week can give your heart a healthy boast! There is absolutely no limit to the benefits for just putting “rubber to the ground.”

Let’s begin with some exercise…walking.  Grab those sneaker and head off out for a brisk walk. It’s so easy. Walking is the simplest way to start and continue a fitness journey. It costs nothing to get started. Has the lowest dropout rate of any type of exercise and finally is easy and safe.

It Works

  • Studies show that for every hour of walking, life expectancy may increase by two hours.
  • Walking for as few as 30 minutes a day provides heart health benefits.
  • Walking is the single most effective form of exercise to achieve heart health.

Decreasing your caloric intake to about 1500 calories a day helps your body function at an optimal level too.  You will be surprised how good you will feel following a healthy regimen you have put in place.  Here’s a day’s sample menu:

Breakfast  about 400 calories

rosti potatoes with ham cheese

Rosti Potatoes with Ham & Cheese


  • 2 pounds all-purpose potatoes, preferably Yukon Gold  (about 8), peeled and quartered
  • 1/4 cup chopped scallions,  (4 scallions)
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 teaspoons extra-virgin olive oil, divided
  • 2/3 cup smoked ham, finely chopped  (3 ounces)


  1. Position oven rack at the lowest level. Preheat oven to 450°F.
  2. Cover potatoes with cold water in a medium saucepan. Cover and bring to a boil. Drain and refresh with cold water. When cool enough to handle, grate the potatoes. Transfer to a bowl. Add scallions, salt and pepper; toss with a fork until mixed.
  3. Coat a 10-inch pie plate or cast-iron skillet with nonstick cooking spray. Brush 1 teaspoon oil evenly over the surface. Spread half of the potato mixture evenly over the bottom of the pan. Sprinkle with ham and cheese. Spread the remaining potato mixture over top, pressing evenly. Brush the remaining 1 teaspoon oil over the surface. Bake until the underside is golden and the potatoes are tender, about 30 minutes.
  4. Carefully loosen edges with a thin metal spatula or a knife. Shake the pie plate or pan to be sure the potatoes are sliding freely. Invert a serving platter over the pie plate or pan. Grasp the platter and the baking dish with oven mitts and carefully turn over. Remove the pie plate or pan. Cut into wedges with a serrated knife. Serve hot or at room temperature.

Serve with:• Nonfat milk, 8 oz. 86 calories • Kiwi, medium 46 calories

TOTAL: 317 calories


Lunch about 400 calories

Have a green salad, topped with leftover turkey, low-calorie dressing and a small role.


Dinner 500 calories

Crispy Turkey Tostadas Recipe

Turkey Tostadas

Shredded  leftover turkey tops homemade tostadas in this Tex-Mex favorite. Making your own tostada shells from fresh corn tortillas is easier than you might think—crisp them up in the oven while you prepare the toppings. You may choose either regular petite diced tomatoes or those with added jalapeños, depending on your taste. Serve with black beans, rice and extra salsa or hot sauce on the side. Yummy!


  • 1 14-ounce can petite diced tomatoes, preferably with jalapenos
  • 1 medium onion, thinly sliced
  • 3 cups shredded cooked turkey, or chicken  (12 ounces; see Tip)
  • 8 corn tortillas
  • Canola or olive oil cooking spray
  • 1 avocado, pitted
  • 1/4 cup prepared salsa
  • 2 tablespoons reduced-fat sour cream
  • 2 tablespoons chopped fresh cilantro
  • 1 cup shredded romaine lettuce
  • 1/2 cup shredded Monterey Jack cheese


  1. Position racks in the upper and lower thirds of the oven; preheat to 375°F.
  2. Bring tomatoes and their juice to a boil in a medium saucepan over medium heat. Add onion and cook, stirring occasionally, until the onion is soft and most of the liquid has evaporated, 15 to 20 minutes. Add turkey (or chicken) and cook until heated through, 1 to 2 minutes.
  3. Meanwhile, coat tortillas on both sides with cooking spray. Divide the tortillas between 2 large baking sheets. Bake, turning once, until crisped and lightly brown, about 10 minutes.
  4. Mash avocado in a bowl. Stir in salsa, sour cream and cilantro until combined.
  5. To assemble tostadas, spread each crisped tortilla with some of the avocado mixture. Top with the turkey (or chicken) mixture, lettuce and cheese.


Per serving:    397 calories


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Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.

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How To Do The Barbell Hip Thrust…



Are you struggling to build bigger glutes?

Check out my video to learn about the 4 cues you must use with the barbell hip thrust in order to perform them with excellent form and maximize your gains.

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Michael B. Jordan Gained 15 Pounds of Muscle for Killmonger Role

Wallace Has Come A Mighty Long Way!



Killmonger, Black Panther, Michael B. Jordan

Erik Killmonger is a very powerful character in Marvel’s Black Panther. The supervillain, played by Michael B. Jordan, along with his dominating spirit and his pain, was just as important to the story line as the evolution of T’Challa. While there’s generally an antagonist in films (spoiler alert coming if you haven’t seen the film) – we didn’t find Killmonger to be so much of a villain after all.

Corey Calliet is the man behind Michael B. Jordan’s gains, and arguably another person who contributed the overwhelming success of the movie. The celebrity trainer, seen now on Revenge Body on E! helped Jordan bulk up, as well as help other stars like Angela Bassett, be at peak physical condition for Black Panther. Calliet has worked with Jordan in the past, most notably for Creed and the Fantastic Four reboot.

Michael B. Jordan, Killmonger, Black Panther

Photo: Men’s Fitness

“When you see him, you need to be scared, you need to be intimidated. We don’t want the nice, young-looking Michael,” Calliet said in an interview with Men’s Health Mag. He also describes his training style to that of an artist taking a chisel to a block of marble. “I’m talking about sculpting a body, not just conditioning it to be fast…I wanted to make his shoulders look better. I needed his upper chest to pop. I needed his back to tell a story. I wanted his back to look like a globe, like a map.”

So how did Jordan get his gains? Calliet trained the actor two to three times a daily and Jordan ate six meals per day. Get more details on Calliet’s training with details with Jordan here .



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5 Reasons People Quit Going To The Gym



1)  I don’t have time to workout

It takes 21 days to develop a habit. Diligently plan out the next 3 weeks, incorporate at least 30 minutes of exercise into your daily regimen for 3-4 times a week. Make having an active life intentional. Put it on the same level as having lunch or getting sleep. As you work-out, it will soon become a non-negotiable, similar to eating and sleeping.

2)  It’s Too Crowded And People Watch Me

The gym isn’t the only option that will help you reach your body goals. There are various in-home regimens that you can following YouTube or your favorite social media fitness professionals. Fitness is doing more movement than you did the day before. Lunch break walks, morning workout routines, and bike rides all support your desire to have an active (and private) lifestyle.

3)  I’m Not Losing Any Weight

Getting the body you desire requires a lifestyle change. Oftentimes we believe workouts are enough, but eating and sleeping are also main components for weight-loss. Fat is burned during your body’s recovery stage and muscle building process. As you work out, obtain 6-8 hours of sleep to maximize gains. Clean eating cannot be overlooked, a high protein-low carb diet is key. We have to break our traditional mindsets of consuming 3 meals a day and get accustomed to eating 6 times a day. Eating 6 times includes 3 meals along with 3 snacks, which can also include smoothies and shakes.

4)  No One Will Know If I Quit 

Accountability is vital to starting a new workout routine. Identify a workout partner. If you can’t find one, write a contract with yourself. Sign your contract and hang it somewhere so you can see it everyday. Knowing you have a commitment to yourself or your partner will help you form healthy, weight-loss habits.

5)  I Just Hate Working Out!!!

You may hate the gym, but everyone loves a good reflection in the mirror. Everyone wants to add years to their life and working out does just that. You have to ask yourself every day, “does my lifestyle add years to my life or subtract them?”Medications and hospital bills can become very expensive so prevention has to be the focus. Remember: the healthier we are, the better the reflection we have in the mirror.

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Karen Civil, Live Civil, Black Fitness Today





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