Liz's Favorites: Extra Lean Turkey Breast

Looking for a quick and healthy meal?  Something I like to always have in my freezer is a package of Jennie-O Extra Lean Ground Turkey Breast.

TIP:  Make sure the package says "ground turkey breast" and not simply "ground turkey", which may actually include the turkey skin, and is higher in fat and calories!

Nutrition Facts:  The "Extra Lean" version has only 120 calories, 1.5 grams of fat and 26 grams of protein per serving (5 servings per container).  The "Ground Turkey" version has 220 calories, 17 g fat and 19 g protein.

You can use it to make many things; some of my favorites include whole wheat pasta with meat sauce, lasagna, tacos, chili and turkey burgers.  If it is stored in the freezer, always thaw it in the refrigerator the night before you want to use it and never on the counter as this increases the risk of bacterial growth.

Recipes coming soon!

Foods to Avoid on a Date

Julie, from Can't Hardly Date, blogs about her hilarious online dating experiences.  The blog made me think about foods to avoid when you first start dating someone.

Watch out for the following:

1. Messy foods:  Major turnoffs include food all over your face and licking fingers clean. Try to avoid eating messy foods such as ribs, chicken wings, lobster, tacos, soup (if you tend to slurp) and big sushi rolls (stick to one-bite pieces).


2. Food stuck in your teeth:  Limit spinach, corn and foods with seeds that can easily get lodged.  Try to swish water in your mouth when your date isn't looking. If you are really worried, bring floss with you for a quick trip to the restroom.

3. Purple teeth: Some people's teeth become stained very easily from red wine. If this is you, stick to other drinks such as white wine, beer or a clear cocktail.


4. Gas:  If you have bad gas, there is no date #2.  Before the date and during the meal, limit foods you can't tolerate such as beans, prunes, raw veggies, high fat, spicy foods, and milk (for some people).  You don't want to end up like this guy who was in the bathroom three times during the date....yikes!


5. Get a good night kiss: Avoid bad breath!  Stay away from heavy onions, garlic or spices; foods that limit bacteria growth include fruits, veggies and cheese.  Keep a pack of sugar-free gum such as Trident in your pocket or purse for an easy breath refresher.  Don't smoke (unless your date smokes too)!

Bottom line:  Choose foods that you can eat with a fork and knife, swish your mouth with water after dinner and pop a piece of sugar-free gum.  Keep these tips in mind and you just might make it to date number two!

Thanksgiving Leftovers

Thanksgiving is around the corner so it's time to talk about leftovers.  Many people leave food out for hours to let guests nibble throughout the evening which can cause bacterial growth.  Avoid getting a foodborne illness this Thanksgiving!

1. Avoid cross-contamination: Use separate plates, utensils, cutting board, etc for raw meat and cooked meat to avoid spreading harmful bacteria.  

2. Chill food fast: Food should not sit out on the counter for more than 2 hours in the "danger zone" which is 41-135 degrees Fahrenheit.  This temperature range is where most bacteria grows.  If you want to keep food out, make sure the cold food is kept below 41 degrees and the hot food above 135 degrees.  You CAN put hot food in fridge and foods will cool down faster in shallow containers.

3. Heat leftovers well: Make sure the food is steaming after being reheated in the microwave.

Have a safe and delicious Thanksgiving!!

Sugar-free foods

Nutrition Lizard, "Should I choose sugar-free foods?"

The answer depends on what type of sugar-free ingredients are used.  Companies replace sugar with either artificial sweeteners (such as Splenda and Equal) or sugar alcohols, also called polyols, such as sorbitol and mannitol.  

Artificial sweeteners have zero calories and switching from regular calorie soda and juice to diet versions may be helpful for people who are trying to reduce calories and lose weight.  It's important to keep in mind that some people may actually feel hungrier after consuming a diet drink on an empty stomach, so it is advised to only consume artificial sweeteners with a meal.

Sugar alcohols are commonly found in sugar-free candies, cookies, chewing gum, frozen desserts and jams.  Sugar alcohols are not completely absorbed by our bodies and can cause abdominal pain, gas, bloating and diarrhea.  Even a small amount can cause discomfort.  Therefore, try to limit consumption of sugar alcohols. 

Reading nutrition labels for sugar alcohols:  Look for "sugar alcohols" under the Total Carbohydrates category.  

Read the ingredient list for the common sugar alcohols, also known as polyols: sorbitol, mannitol, malitol, erythritol, hydrogenated starch hydrolysates, xylitol, isomalt and lactitol. 

Bottom line: Consume artificial sweeteners in moderation and try to avoid sugar alcohols!  

Healthier Host

 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. 

Liz's Favorites: Gravy Fat Separator

Enjoy the gravy without the fat!  One of my favorite holiday gadgets is a gravy fat separator.  Pour the gravy in and wait for the fat to float to the top.  When you pour it into a serving bowl, you can capture only the gravy and none of the fat.

Tastes great and saves calories...amazing!

Enjoying Thanksgiving Dinner....with no guilt!

Thanksgiving is a time we all pretend we haven't eaten in weeks and most people feel uncomfortably full after we are done!   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!