Have a Healthier Thanksgiving
It’s almost Thanksgiving … Are you ready?
I am!
Did you know that you can count on many traditional foods to have noteworthy nutrient benefits? Thanksgiving feasts are calorie dense, for sure. You can count on some of your traditional thanksgiving recipes to be untouchable – left as is smothered and covered in butter, cheese, salt or sugar. For those that would like to feel better though about that 2nd plate of great-grandma’s green bean casserole or the mound of mom’s mashed potatoes, here are some Being Healthier tips worth mentioning that will either keep your mind at ease or at least keep your pants from ripping!
Being Healthier on Turkey
Turkey is loaded with iron, zinc and B Vitamins like riboflavin. When our body turns the foods we eat into different forms of energy, the cycles involved utilize B vitamins in many of the pathways. A simplified way of looking at it is: ”B vitamins help with metabolism”. Our bodies metabolize efficiently when we have all the proper nutrients, and a healthy metabolism helps with a healthy weight.
Tips, Bits and Bites
Turkey itself is pretty lean, so go for a moderate sized portion (about the size of your nifty smartphone, or the palm of your hand, a deck of cards …). Skip the skin and aim for a golf ball size ladle of gravy. Skip the gravy and up the moisture with some freshly made cranberry relish instead.
Being Healthier on Pumpkin
Pumpkin, yams, and carrots are filled with carotenoids (Beta carotene, lutein and zeaxanthine to name a few). Even if they are glazed with maple syrup or covered in melted marshmallows, a healthy dose of carotenoids can help with reducing your risk of macular degeneration (vision) and cell communication. The carotenoids are converted to vitamins once inside your body, these powerful antioxidants also have anti-cancer/anti-tumor properties.
Tips, Bits and Bites:
Try using pineapple juice, raisins, and applesauce to sweeten up the yams or carrots instead of sugar, maple syrup or corn syrup. The natural fruit juice will sweeten, soften and provide an extra serving of fruit. Can’t stay away from that pumpkin pie? Aim for a moderate piece, savor each bite, and let that be your treat! No need to deprive yourself but taking time to enjoy a treat is part of what makes it a treat! If you want to make a healthier version, try cutting the sugar in half and adding in more spices like cinnamon and nutmeg. Or, try a crustless portion controlled pumpkin souffle!
Being Healthier on Potatoes
Potatoes provide a source of resistant starch, which helps with blood sugar control and protection against colon cancer. Fiber and resistant starch can help the transit of food through your gastrointestinal system (GI tract). Helping the transit of food means you feel full longer, your energy levels stay stable, and everything moves along as it should!
Tips, Bits and Bites:
For healthier mashed potatoes, replace cream and butter with 1/3 less fat cream cheese, nonfat milk or broth. Balancing out your starch intake? Try mashing up cauliflower and parsnips. Need to watch your sodium intake? You will add a ton of flavor but won’t miss the salt if you mix in parmesan cheese, chives and minced garlic instead of salt. Watching portions? A 100 calorie potato is about the size of a computer mouse.
Being Healthier on Cranberry Relish
Cranberries give us cancer fighting antioxidants and vitamin C. Vitamin C assists in collagen formation, which helps our skin keep its healthy glow and elasticity. No wrinkles here!
Tips, Bits and Bites:
Canned cranberry gel never seemed appealing to me. Try one of my easiest recipes: Mix the following together and chill for 2-3 hours:
1 bag fresh cranberries, rinsed and chopped
1 can crushed pineapple, in pineapple juice
1 tbsp orange zest
1/4 cup sugar
Being Healthier on Brussel Sprouts
Bone-building brussel sprouts boast vitamin K and calcium. Bones need several minerals and vitamins in order to maintain its ideal density and reduce the risk of osteoporosis. Vitamin K, vitamin D, calcium, phosphorus, and magnesium are all key players in the game of bone health. Keeping your bones strong at any age is important but we do start to lose bone density after our mid- 20′s so building it up as best we can is a great way to prevent issues later in life.
Tips, Bits and Bites:
Don’t worry about that bacon in the brussel sprouts! You still reap the bone building benefits of brussels PLUS you get a in a little fat, which helps absorb fat-soluble vitamins D and K. Try roasting brussel sprouts sliced in half with olive oil, salt and pepper – simple and easy! Experiment with different herbs or spices like thyme and sage to add flavor without any extra calories.
Being Healthier on Physical Activity
- You Can Do It! Plan on eating a little more than usual and plan on relaxing a little more than usual. That is what the holidays are for after all, enjoying your time with family and friends. Make a plan for ways to get in exercise too!
- Start a tradition: It is never too late to start a tradition like a family football game or a walk around the neighborhood! Play a family friendly game of poker or shoot hoops with neighbors. Take to the trails, you might get to see a few leaves before they fall for winter!
- Sneak in exercise when you can: Condense your routine to a 30 minute session to fit your schedule, take extra loops around the airport if your flight is delayed. My personal favorite idea is to hit the stores hard (literally) on Black Friday! Pick up your pace when shopping and park farther away because every step counts! Don’t forget your bathing suit even though its colder outside, your hotel might have a pool or suit up at the local Y.
What are your best tips for being healthier this Thanksgiving?
