Here's to a Healthy Thanksgiving!

Thanksgiving is all about giving thanks and spending time with loved ones. It has also become a holiday that revolves around massive quantities of food and football! My best bit of advice for a healthy and happy Thanksgiving is to keep in mind the true meaning of the holiday and focus on spending quality time with your family (rather than spending most of your time with food in your mouth). If you are enjoying your company, you will be less likely to overeat. Of course the holidays are no time to be stressed about keeping your diet in check. You should be able to enjoy your favorite holiday delights in moderation.
Here are some other tips for a Healthy Thanksgiving-

Eat before the feast- Eat a balanced breakfast and lunch on Thanksgiving day. If you save your entire appetite for dinner you will be more likely to overindulge at the meal and eat until you are uncomfortably full.

Lighten Up- Prepare healthier recipes by making simple substitutions, such as using low fat or fat free versions of your ingredients. Choose skinless white meat over dark meat with skin and save tons of fat and calories. Fill up on the good stuff, such as salad, vegetables and fruit.

Everything in moderation- There is no reason why you can't have your favorite holiday foods-just keep portion sizes in mind. Have a small taste of everything on the menu that excites you!   

Eat Slowly- Enjoy your food more and eat less!

Drink lots of water- Alcohol and caffeinated beverages can dehydrate your body. Water is calorie-free and good for you!

Stay Active- Make it a holiday tradition to go for a walk with the family before and after dinner. Or organize a pick-up football or basketball game while the food is cooking.

Nutrition Tip of the Day

"Breakfast like a king, lunch like a prince, dinner like a pauper."

This quote, from Michael Pollan's Food Rules, is one of my favorite nutrition tips. For improved health and body composition, front load your day so that you are eating more in the morning and less in the evening (when your body does not need as much energy). Eating a bigger breakfast will increase your energy levels throughout the day and keep you satisfied and less likely to overeat at later meals.

It is important to note that this rule would not necessarily apply to athletes requiring a high energy intake, or for those who train later in the day.

GENERAL TIPS FOR EATING OUT

Eating out and eating healthy can be difficult.  Here are some helpful and

easy tips to help make nutritious decisions:

1.        Avoid creamy dressings; instead, try vinegar and oil, vinaigrette or a light/fat-free version.

2.        Another way to cut calories from dressing is to order it on the side.  You can also do this with condiments and sauces, like mayonnaise.

3.        Avoid ordering food that is smothered, crusted or fried.  These three words indicate high-fat and high-calorie selections.

4.        Pasta dishes that are based in a cream or butter sauce are high-fat.  Try a dish with a marinara (red sauce) base.

5.        Italian restaurants serve enormous portions, try splitting the plate with a friend and ordering a side dish, like a side salad or extra vegetables.

6.        At a steakhouse, ordering a 20 oz. cut of meat is excessive.  Your body can not use 20 ounces of steak!  Try splitting it with a friend or ordering a smaller size portion.

7.        Loaded baked potatoes (with butter, sour cream, cheese, chives and bacon) pack unneeded calories and fat; try ordering a potato with butter on the side or sour cream and chives on the side.

8.        Substitute your order of French fries with another side item, preferably a side salad or an order or fresh, seasonal vegetables!  



Quick Facts – Fluid Needs

·        Of all the factors that can cause early fatigue during workouts, dehydration is the most important.

·        Dehydration decreases performance because it impairs cardiovascular functions, as well as posing serious health problems.

·        Exercise blunts the thirst mechanism; therefore, thirst is not a reliable indicator of hydration status.  You must practice adequate fluid intake BEFORE, DURING and AFTER workouts to prevent dehydration.

Re-hydration Guidelines

Pounds lost	Fluid recommended
1	3 cups (24 ounces)
2	6 cups (48 ounces)
3	9 cups (72 ounces)
4	12 cups (96 ounces)
5	15 cups (120 ounces)
6+	May need additional intervention

REMEMBER: Once you feel thirsty, you are already in the early stages of dehydration!

Perfectly Poached Egg

Eggs pack a ton of essential nutrients, including protein, vitamin D, vitamin A, vitamin E, iron, B vitamins, folate, calcium and more. Today I want to talk about poached eggs, because cooking a perfect poached egg can be a challenging task. Failed attempts can lead to mis-shaped or over-cooked eggs. For a perfectly poached egg start by filling a wide saucepan with water to about 2 inches deep. Bring to a gently simmer (a rolling boil will toughen and twist the whites). Adding a few teaspoons of vinegar will help the egg keep its shape. Crack the egg into a small custard cup or ramekin before dropping into the pan. This will help the egg keep its shape and ensure that the yolk stays intact. Cook for 3 minutes and remove carefully with a slotted spoon. Drain water or blot with a paper towel..and there you have a perfectly poached egg!

Pumpkin Bread!!!

Ingredients

3 eggs (or 4 egg whites)
1 cup sugar
1/3 cup oil (or applesauce)
2 cups Stonyfield Organic Low Fat French Vanilla Yogurt
16oz can pumpkin puree
2 teaspoons cinnamon
3 teaspoons nutmeg
1 1/2 cups all purpose flour
1 1/2 cups whole wheat flour
1 teaspoon salt
1 tablespoon baking soda
1/2 tablespoon baking powder

Directions

Preheat oven to 400°F. Beat eggs until foamy, add sugar, oil, yogurt, pumpkin, cinnamon, and nutmeg and mix well. In a separate bowl sift together both flours, salt, baking soda and baking powder. Add dry ingredients slowly to the yogurt mixture and mix until moist. Pour into 2 greased and floured 9x5x13-inch loaf pans. Bake for 35-40 minutes. Loaves should be golden brown on top. Yields two loaves of bread with 12 sliced each.

Nutrition Facts

Makes 24 servings.
(per slice) Calories 210; Calories from Fat 45; Total Fat 5g; Carbohydrates 38g; Protein 4g; Fiber 2g