What I love about Thanksgiving

What I LOVE about Thanksgiving…

I love the idea of one day a year set aside to remind ourselves of what to be grateful for.

grateful subway art

Thanksgiving has no religious history. You don’t have to believe or not believe, or be of a particular faith to partake in Thanksgiving.

Give Thanks

It’s a day filled with cooking, games and laughter. Taking the time to create wonderful things to eat for the people you love and care about.

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Sitting around a large table relaxing, eating and taking a moment to remind yourself of everything that’s good in life.

Grateful Hearts

This Thanksgiving let’s all take a moment to tell those in our lives most important to us, how much we love them.

Reflect on what’s good about our lives.

What brings us joy.

…and take a moment to be thankful.

thanksgiving-note-thankful-for-wonderful-people

 

I am so thankful for those of you that follow this blog.

I’m grateful that you stay with me and inspire me to be better, healthier and hopefully give some inspiration to others.

Thank you and Happy Thanksgiving!

 

Healthy Recipes

It’s now only 1 week to Thanksgiving!

Are you ready?

Do you have your menu all set to go?

Not to mention…your grocery list….

Here’s a few sites to look at for healthy recipes for you to make this holiday.

Let’s see if together we can NOT put on a few pounds over the holiday season.

Recipes from the Mayo Clinic.  Pumpkin Soup anyone?

Recipes from Whole Living. The Apple, Leek and Butternut Squash Gratin sounds awesome!

Recipes from Delish. These are makeovers and they sound ‘delish’. I’m thinking of trying the cider gravy. Yum!

Helpful tips for the holiday

Happy Holidays!

Holidays do not have to be a nutrition disaster.

Invited to a family gathering? Here are some simple suggestions for making your traditional dinner healthier.

Traditional Menu    Calories  Fat (grams)  VS. Healthy Alternatives    Calories   Fat (grams)   

Fresh raw vegetable (1/2 cup)   50                  0          No change                                         50                0

Vegetable Dip (2 tbsp)                  60                  0        Made with non-fat sour cream    20                0

Dark Turkey (5 oz.)                      262                 10       White Turkey  (3 oz.)                    129                3

Gravy (1/2 cup)                               58                   4        Gravy (Use only 1/4 cup)               29                 2

Stuffing (1 cup)                              340                18        Only 1/2 cup serving                      170                9

Cranberry Sauce (1/4 cup)           90                 0           No change                                          90                 0

Mashed Potatoes (1/2 cup)       130                   6         Prepared with non-fat sour cream       82           0

prepared with butter & whole milk

Vegetable casserole (3/4 cup)    135                   8      Steamed vegetables (1/2 cup)               25               0

Dinner roll with butter                100                  6        Don’t add butter                                      60                2

Sweet Potatoes (1/2 cup)              164                 3       Mashed with syrup, no butter            106                0

Candied with brown sugar and butter

Pumpkin Pie with whipped cream   350          20     1/2 piece with no whipped cream    160            8

Traditional Total                        1739          79       Healthier Total                             921                      24

Traditional meal is 41% fat.                                       Healthier meal is 28% fat.


Plan to eat less for breakfast and lunch and less on the days before and after, if you expect to eat this large a meal. But don’t starve yourself the day of the meal.You save 818 calories and 55 grams of fat by making these small changes!  WOW!

  •         There are so many good foods! Take smaller portions (1/2 cup or less).
  • Alternatively, you don’t have to eat everything that is served. Focus on your favorite holiday foods and skip the foods you regularly eat (like dinner rolls).
  • Use a smaller plate.
  • Fill up on foods that contain the fewest calories first.
  • Take a walk after dinner. Invite your family and friends to walk with you.

 

Build A Better Recipe:

Add Flavor Without the Fat

Because fat can add a lot of calories, reducing the amount of hidden fat or added fat in your foods can help to reduce calories. Look for high-fat ingredients in your recipes and use low-fat ingredients instead:

Instead of… Use…
Regular ground beef or pork sausage Ground turkey breast (lean only no skin)
Regular cheese Fat-free or low-fat cheese (less than 2 grams of fat per ounce)
Sour cream Low-fat or nonfat sour cream or plain, nonfat yogurt
Margarine, oil, or butter* Low-fat or fat-free margarine, vegetable oil spray
Chocolate Cocoa powder plus a small amount of low-fat margarine (see instructions on cocoa label)
Pork or bacon fat for seasoning Small amount of trimmed pork loin chop, extra lean trimmed ham, or turkey ham
Cream soup Low-fat cream soups or flavored white sauce made without fat
Evaporated milk Evaporated skim milk
Whole eggs 2 egg whites, egg substitute
Regular mayonnaise or salad dressing Non-fat or low-fat mayonnaise or salad dressing, plain nonfat or low-fat yogurt
Whole milk or heavy cream Skim, 1%, or evaporated skim milk
  • In recipes for cakes, cookies, muffins, and quick breads, try cutting the amount of margarine/butter by 1/3 or ½ and replace with the same amount of unsweetened applesauce, pureed prunes, or skim milk.
  • Experiment with different herbs, spices, seasoning mixtures, flavored vinegars, mustards, and low-fat sauces.
  • Make even healthier menu changes. Serve a colorful fresh fruit salad instead of pie or rice instead of stuffing (try mixing wild and white rice for a special touch)
  • Don’t add the cheese topping to a casserole.
  • Make spaghetti sauce without the meat.
  • Spray frying pan with vegetable spray and use a fraction of the oil to brown meat or onions.
  • Trim fat from meat; take the skin off of chicken and choose white meat.
  • After cooking, drain and rinse browned ground beef.
  • Refrigerate a soup or stew until the fat becomes solid and skim the fat from the top.
  • Buy lean cuts (round, loin, leg)
  • Bake, roast, broil, barbeque, grill instead of fry.
  • Blot fat with a paper towel.
  • Try salsa, nonfat sour cream, or low-fat yogurt for a topping on a potato.

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