Healthier Host

 If you are hosting Thanksgiving and want to have a healthier meal, here are some tips:

1. Use smaller plates: Research shows people typically try to fill and clean their plates, regardless of size. 
2. Leave bowls of food in kitchen and not on the table where it is easy to grab seconds and thirds and fourths.
3. Serve only white meat turkey without the skin.
4. Use a gravy separator to remove the gravy fat before serving.
5. Make sweet potatoes instead of white mashed potatoes which typically has butter and sour cream or half & half.  Sweet potatoes are higher in vitamins and minerals.  Add a small amount of trans-fat free margarine and brown sugar. 
6. Stuffing: Make your own using whole-wheat bread. There are many recipes online. 
7. Green bean casserole: Use 98% fat free condensed mushroom soup, skim milk and make your own fried onions for the topping.  Chop onions, coat them in flour and cook on the stove with cooking spray.  Leave out the soy sauce to reduce sodium.
8. Pumpkin pie: Make your own crust with graham crackers and trans-fat free margarine.  Use skim evaporated milk, egg beaters and fat free cool whip to replace high calorie alternatives. 

Enjoying Thanksgiving Dinner....guilt-free!

Thanksgiving is just around the corner.  We are all excited for our favorite dishes which causes many of us to overeat at the holidays.  Here are a few tips so you can still enjoy all your favorites without the guilt and without adding a few pounds.

• Drink plenty of calorie-free drinks such as water, sugar-free drinks or unsweetened tea.  This will help fill you up so you do not overeat.

• Eat breakfast and lunch: coming to dinner hungry will cause you to eat fast and overeat. It takes 20 minutes for your brain to recognize that you are full! 

• Watch portion sizes: enjoy your favorite foods but take smaller portions.  Try to fill 1/2 the plate with veggies, 1/4 with white turkey meat without the skin and 1/4 with starches such as potatoes or stuffing. 

• Stick to one serving: if you still feel hungry, wait 10 minutes and then go back for seconds or skip seconds and save the calories for dessert instead.

• Take a walk: Don't run a marathon but weather permitting take a short walk after dinner to help you feel less stuffed (and guilty).

More to come on calorie-saving tips if you are hosting Thanksgiving!