Enjoying Thanksgiving without Overdoing it!

     

Did you know that the average American consumes 4,500 calories and 229 grams of fat at thanksgiving dinner, alone! That’s a lot considering the average American only needs about 2,000 calories a day.  There are many temptations on Thanksgiving, but here are a few ways to help you cut back calories, and still enjoy your meal:
 

Appetizers

Choose raw veggies and fruit. They are low in calories and high in fiber. Helping fill you up, without all the calories. For a low calorie vegetable dip mix your favorite seasonings into plain greek yogurt or light sour cream.

The Main Course
Building your plate!

     -Use smaller plates and utensils. The smaller the plate the less food you’ll be able to fit. Also, avoid stacking your food, you should be able to see everything your eating!
       -Start with the fresh vegetables, and white turkey meat. Avoid the dark meat and skin which are high in fat and calories. 
       -Add in starch like mashed potatoes and/or sweet potatoes and then see what else fits!
Avoid going back for seconds.

  If you are still hungry, go for more vegetables first. Also, remember most likely there is dessert to follow!

Dessert

     - It’s ok to have dessert, but take small portions. Cut pies into 12 or 16 pieces instead of 8.

     - Avoid adding ice cream to your dessert, or use low fat ice cream instead.

     When Baking

          -Use evaporated milk made from fat free milk   instead of whole milk.

         -Substitute non-fat yogurt or applesauce for oil or   butter in cooking.

         -Cut sugar by a ¼ (e.g. use ¾ cup instead of 1 cup)

Beverages

Beverages can be an easy way to add in calories. Water and seltzer are you best options they contain no calories and help to fill you up. Alcoholic beverages not only add calories but they increase your appetite, so you are more likely to eat more. If you are going to drink alcohol, do so in moderation. For lower calorie alcoholic beverages choose wine and use diet drinks for mixers.

Hope you have a Happy Thanksgiving!!

Butternut Squash: A Thanksgiving Must Have

          Did you know? This winter squash is fairly new to consumers; it wasn’t introduced commercially until 1944. Its flavor is similar to that of pumpkin making it a great substitute for any recipe that calls for pumpkin. Its taste is slightly sweet, soft, rich, buttery and light in flavor. When choosing butternut squash pick one that is heavy for its size. Squash will last for up to a month if stored in a cool, dark place.  Nutritionally butternut squash is fat free, cholesterol free, a good source of fiber, potassium and magnesium, and an excellent source of vitamins A and C!

            Butternut squash is one of my favorite winter produce. It is extremely versatile and is a great addition to any thanksgiving dinner! But, the question I'm sure you're asking is... how do I cook butternut squash? So here is your answer!!

            The tough skin on butternut squash makes it very difficult to peel. The easiest way to prepare squash is to first cut the squash in half vertically and remove all the seeds. Place the two halves cut side down in a 13X9 baking dish and add a half inch of water to the pan. Bake at 375 degrees for 30 minutes or until tender- when you can pierce the squash easily with a fork. You can also cook the squash in the microwave on high for 10 to 15 minutes. Once fully cooked let cool then scoop out the flesh with a spoon, and mash the flesh with a potato masher.

            You can also peel and cut the squash before cooking, but make sure you have a good peeler! Again, start by cutting the squash vertically and remove all the seeds. Then peel the squash with a vegetable peeler, and cut the flesh into 1 inch cubes. At this point you can cook the flesh by boiling it in water for about 10 minutes or roasting it in the oven at 350 degrees for 40 minutes, or until tender. Once the squash is cooked remove from the oven or boiling water and mash with a potato masher.

            For a savory flavor add a tablespoon of margarine, and salt and pepper to taste. For a more sweet flavor try this recipe using apples and spices:

BUTTERNUT SQUASH

serves 4

Ingredients:

·      3 cups of butternut squash - chopped

·      2 Granny Smith apples

·      1 teaspoon of cinnamon

·      1/2 teaspoon of nutmeg

 

Directions

1) Preheat your oven to 350 degrees.

2) Cut top part of the squash from the bulb end. Then peel it with a knife or a vegetable peeler. Cut the bulb end in half and remove (and discard) all the seeds and stringy bits with a spoon. Chop the squash into one inch pieces.

3) With a vegetable peeler, peel two Granny Smith apples, removing the core with a small knife. Now slice the apple.

4) Put 1/2 of the squash into an 8 inch square baking dish. Layer one of the sliced apples on top. Add the rest of the squash. And now layer the second apple.

5) Sprinkle on 1 teaspoon of cinnamon, and 1/2 teaspoon of nutmeg.

6) Cover the dish with tin foil and bake it in the oven for about 45-55 minutes.

7) When the squash and apples are tender, remove the dish from the oven.

8) With your potato masher start mashing.  Keep mashing until everything is smooth and well blended.

Serve hot and ENJOY!!!

 

Breakfast: The Most Important Meal of the Day!

Challenge: Eat breakfast each morning!

What you've heard is true, breakfast is the most important meal of the day! And here is why...

1) Increased Energy and Improved Cognition

       Eating in the morning helps “ break your fast”. While you sleep your metabolism slows down to conserve energy, breakfast works to kick start your metabolism and stabilize blood sugars.  Not only will you feel more energized but research has found eating breakfast can improve cognition, memory, mood and attention span.
2) Weight Management

This metabolic boost can also help with weight management. Research has found that people who regularly eat breakfast are less likely to be overweight or obese.  By eating breakfast your body burns calories more efficiently throughout the day.  Also, eating breakfast helps reduce hunger so you are less likely to overeat during the rest of the day.

3) Healthier Diet

Lastly, people who eat breakfast are more likely to have a healthier diet. Breakfast is an easy way to incorporate recommended servings of essential vitamins, minerals and fiber in to your diet. A healthy breakfast  includes whole grains, fruit, or 100% fruit juice, low fat dairy, lean protein  and a small amount of fat.

Whatever the day, there are many easy and healthy breakfast options, here are some ideas:

Easy to put together breakfast ideas:

1) Peanut Butter Banana Sandwich – add  peanut butter and sliced banana to whole wheat bread.

 2) Oatmeal- cook quick oats with low fat  or fat-free milk, add in your favorite fresh or dried fruit for sweetness.

3) Parfait- mix together your favorite low-fat or non-fat yogurt with low-fat granola and fresh or dried fruit.

4)  Smoothie- blend together low fat or non-fat yogurt with your favorite fresh and or frozen fruit. For extra sweetness add  100% fruit juice or natural sweeteners like honey or agava nectar.

On the run breakfast ideas:

1)      part skim cheese stick and fresh fruit

2)      hard boiled egg and fresh fruit.

When you have a little more time

1)      Omelet – add in your favorite vegetables and bold flavor cheese like sharp cheddar, feta or parmesan (only need a little for a lot of flavor!)

2)      Healthy Breakfast Sandwich- whole grain bread, egg whites and canadian bacon