Also: 7 Alternative Recipes for a Healthy Thanksgiving
1. Eating “clean” to “get a head-start on preventing holiday weight gain.” Consider one of the following: replace one meal per day with a protein shake, double your vegetable intake, or add interval training to your exercise regimen to burn extra calories. NUTRI BURN Stock # 3080-0
2. Do a pre-holiday colon cleanse with CleanStart . Rid your body of accumulated junk, and motivate yourself to keep it clean during the tempting buffets of the holiday season.
Planning Your Menu
3. Lighten up your recipes with less fat, sugar and calories; add more whole grains, vegetables and fruit.
4. Using fat-free broth to baste your turkey (in place of butter) and make your gravy (in place of fat-laden drippings). She also suggests replacing sugar with sugar substitutes, and pureed fruit in place of oil in baked goods. You can also try plain yogurt or fat-free sour cream in creamy dishes, such as mashed potatoes, casseroles and dips.
5. Look for healthful dishes. The Internet is full of healthful and traditional Thanksgiving recipes.
Things may not go the way we expected….
6. Start your day with a small but satisfying breakfast with protein and whole grains, like Nature’s Harvest. It will help give you more control over your appetite.
7. Start some physically active holiday traditions. Instead of just watching football games, organize your own Turkey bowl with family, friends and neighbors. Go on a pre-dinner or post-dinner walk. Many communities offer Thanksgiving Day 5K runs and family strolls.
8. Manage pre-meal nibbles. Don’t fill up before the main event. Choose some raw fruits or vegetables.
9. Survey all of the options before loading your plate. Decide what you want, and skip the things you don’t.
10. Start filling your plate with the more healthful dishes, leaving a smaller amount of room on your plate for the extra-rich stuff.
11. Don’t waste your calories on foods you can have all year long. Fill your plate with small portions of holiday favorites that only come around once a year.
12. Choose wisely: white meat over dark, plain vegetables over saucy ones, roasted sweet potatoes over sweet potato casserole.
13. Indulge in favorites—even unhealthy favorites. Just keep your portions small.
14. Eat slowly, putting your fork down and enjoying conversation between bites. Savoring each mouthful, and as well as the presence of friends and family, is the surest way to feel full and satisfied with just one plate of food.
15. Go easy on the alcohol.
16. Drink plenty of water.
17. Skip seconds.
18. Wait a few hours before eating dessert. Fill the time with a family walk or active game in the backyard.
19. Be realistic. The holidays are a time of celebration. With busy schedules and lots of tempting food, it may be a time to shift into a mindset of weight maintenance, rather than weight loss.
20. Remember what Thanksgiving is really about. Thanksgiving is about family and friends. Focus on gathering to give thanks together rather than just on the buffet.
Blessings to you and family!
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Thanksgiving is just around the corner and Americans are already loosening up their belts in preparation.
While many of us look forward to stuffing our faces with our favorite carb-packed dishes, Thanksgiving doesn’t have to be the day we all admit defeat to our goals of eating right, promising to be better after the New Year.
Lucky for you, we’ve scoured the internet for the 7 healthiest versions of your favorite Thanksgiving staples. So whether you start your Turkey Day off with the neighborhood 5K or not, you can be certain you will be making good health choices this Thanksgiving.
Salt and Pepper Zucchini Chips
A great alternative to high-calorie chips!
- 1 lb (about 4 cups) thinly sliced Zucchini*
- ¼ tsp salt
- ¼ tsp pepper
- ½ tsp olive oil (this can be omitted)
- 1 tsp apple cider vinegar
- In a medium bowl whisk salt, pepper, olive oil (if used), and vinegar
- Add sliced zucchini. The thinner, the better!
- Toss with the “dressing” to coat.
- Arrange slices on dehydrator trays
- Dehydrate at 135 degrees for 5-6 hours or until crispy
Tips: Use a mandolin slicer, it’s so fast and easy! Double the recipe because these will go FAST!
Healthy Deviled Eggs
Just as delicious, but without the mayo!
- 12 eggs
- 2/3 Cup plain Greek yogurt
- 1 tablespoon yellow mustard
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste (about 1/4 tsp. of each)
- Paprika for garnish
- Boil 1 dozen eggs
- Cut in half and place the yolks in a separate bowl and mash them with a fork.
- Stir in mustard, vinegar, salt and pepper and half of the yogurt. Consistency should be thick, but creamy.
- Add more mustard or vinegar to taste.
- Add remaining yogurt gradually until desired consistency is achieved.
- Divide egg yolk mixture evenly into egg white halves.
- Sprinkle lightly with paprika for garnish.
Tips: Save time by buying pre-boiled and peeled eggs. To fil the egg whites, use a piping bag fitted with a 1M tip. It’s much prettier and cleaner!
Rosemary Roasted Sweet Potatoes and Onions
A hearty and low-calorie alternative to sweet potato casserole!
- 4 medium-sized sweet potatoes, peeled and cubed (about 1 potato per person)
- 1 large sweet onion, diced
- 2-3 tablespoons olive oil
- 1 heaping tablespoon chopped fresh rosemary
- Kosher salt
- Freshly ground black pepper
- Preheat oven to 400 degrees.
- Combine potatoes and onion in a bowl
- Add olive oil and toss to coat evenly
- Sprinkle rosemary, salt and pepper on potato mixture and stir to combine
- Pour potato mixture on a cookie sheet and roast in the oven for 25-30 minutes, flipping potatoes and onions halfway through
- Remove from oven and season to taste with additional salt and pepper
Tips: Depending on the size of your potato and onion pieces, they may cook faster or slower. Keep an eye on them so they don’t burn!
Raw Kale Salad
This raw kale salad will have you wondering why you ever had a desire to cook this leafy and robust vegetable!
- ½ cup extra-virgin olive oil
- ¼ cup freshly squeezed lemon juice
- 3 garlic cloves, minced
- Salt and pepper to taste
- Pinch of red pepper flakes
- 2 bunches kale (about 14 ounces), ribs removed and leaves sliced into ¼ -inch shreds
- ½ cup finely grated Grana Padano or Parmigiano-Reggiano cheese
- 2 tablespoons toasted whole wheat bread crumbs (can be omitted)
- Whisk together lemon juice, olive oil, garlic, salt, pepper, and red pepper flakes
- Pour over kale in serving bowl and toss well
- Add 2/3 of the cheese and toss again
- Let kale sit for at least 5 minutes. Add bread crumbs, toss again, and top with remaining cheese
Tips: Unlike most salads, True Food Kitchen’s Kale Salad gets even better in the fridge overnight. Make the extra effort to find Tuscan kale—also sometimes labeled as black kale, or dinosaur kale–its unique flavor and texture will not disappoint!
Stir-Fried Brussels Sprouts
Have a guest insisting they don’t like Brussels sprouts? Well, chances are they have never had them properly prepared. Give these a whirl and see who you can convert!
- 1 ½ teaspoons expeller-pressed canola oil
- 1 ½ pounds Brussels sprouts, halved
- 2 garlic cloves, thinly sliced
- 2 teaspoons freshly squeezed lemon juice
- ½ teaspoon freshly grated lemon zest
- ¼ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- Heat a wok or skillet over high heat. Add the oil
- When hot, add the Brussels sprouts and garlic, and sauté for 1 minute
- Add ¼ cup water, cover, and cook for 2 minutes, tossing to cook evenly
- Remove the cover and stir in the lemon juice, zest, salt, and pepper
- Continue to cook while occasionally tossing until the liquid is reduced, about 7 minutes
- Transfer to plate and serve hot
Tips: Choose fresh, small sprouts and do not overcook them! Use coconut oil if desired. Have little ones? Let them watch the sprouts as they bounce around the frying pan like Mexican Jumping Beans!
Baked Apple Buckets
This is a delicious and unique twist on the traditional apple pie, and is also gluten free!
- 6 large apples
- ¼ cup walnuts, chopped
- 2 tablespoon raw honey
- ½ teaspoon ground cinnamon
- ½ teaspoon pure vanilla extract
- Preheat your oven to 375 degrees
- Cut off the top of 4 of the apples and set aside. Do not throw the tops away!
- Remove the inside of each apple with a spoon very carefully, making sure not to break the peel
- Remove the skin from the remaining 2 apples and slice very thinly
- In a bowl, combine the sliced apples with the walnuts, cinnamon, vanilla, and honey, if using
- Scoop the apple mixture into each hollow apple, and cover with the top of each apple
- Place the stuffed apples in a small roasting pan and add water to cover the bottom of the pan
- Cover the pan with foil and bake for 20 minutes
- Remove the foil and bake for an additional 15 to 20 minutes
Tips: Make extra, you’re going to want more than one!
Sweet Potato Pie
This is a lightened up (somewhat healthier) version of a traditional sweet potato pie that’s delicious and creamy!
- 2 sweet potatoes
- 2 tablespoons butter, softened
- 3/4 cup packed light brown sugar
- 1/2 cup 1% milk
- 2 large eggs
- 1/2 tsp ground pumpkin pie spice
- 1/2 tsp ground cinnamon
- 1 tsp vanilla extract
- 1 (9 inch) unbaked pie crust
- Boil sweet potatoes whole in skin for 50 to 55 minutes, or until soft.
- Run cold water over the sweet potato, and remove the skin.
- Blend potatoes in a blender and pulse for about one minute to remove all fibers.
- Place sweet potatoes in a bowl.
- Add butter, and mix well.
- Using an electric mixer, mix in sugar, milk, eggs, cinnamon and vanilla.
- Beat on medium speed until mixture is smooth. Pour filling into an unbaked pie crust.
- Bake at 350 degrees for 55 to 60 minutes, or until knife inserted in center comes out clean.
- Serve with whipped cream and enjoy!
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