Staying Healthy over Thanksgiving

Thanksgiving Day is less than 24 hours away and many people have already started preparing their meals and their stomachs.

Thanksgiving week is one week out of the year. Long-term consistency is what gets you to your goals. Tomorrow is unstructured — give yourself the freedom to enjoy food, free time (if you have it), and relaxation. Then, wake up on Friday and check in — listen to your body.

First of all, eat a little bit of everything like carbs, protein, fats and especially the micronutrients like vitamins and minerals. You can find these in your vegetables and fruits as well.

Be careful with the amount of sugar you are eating, especially drinking your beverages. There is a lot of sugar in teas, juices, lemonades, and half-and-half drinks. So we have to be really careful with the amount of sugar that we are drinking. Consuming sugar can lead to obesity, hypertension, diabetes, and cancerous diseases. As the holiday season is about to start you should aim to eat at least three times a day and consume healthy foods.

Tips to stay on track with your health goals this Thanksgiving

1. Avoid Over-Eating

To avoid overeating at parties and dinners, eat before you go. The healthiest choices for food are not always available at parties or dinners. I try to always eat a healthy meal before I go to one of these. That way I’ve consumed healthy food, am not hungry, and less likely to make poor decisions about consumption when partying. Hungry people tend to make poor decisions when it comes to menu selection. Showing up hungry at a party is akin to grocery shopping on an empty stomach. That is also a bad idea, so try not to shop for food when hungry or show up for a dinner with an empty stomach.

2. Skip the Seconds

Try to resist the temptation to go back for a second helping. Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert. Choose the best bets on the buffet. While each of us has our own favorites, keep in mind that some holiday foods are better choices than others. White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, thin gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories. However, if you keep your portions small, you can enjoy whatever you like.

3.  Slowly Savor

Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.

4.  Drink Green Tea and Water

To feel full before the big holiday meal, drink green tea and water. Drink green tea and water before a meal is a good way to feel full without eating. Water takes up a lot of space in the stomach. Added hydration is beneficial for weight loss as it aids digestion and muscle growth. 

5. Working Out Over the Holidays

How often can workouts be skipped during the holidays? Because of travel, holiday gatherings, and out-of-the-ordinary time pressure, getting outside to run or visit the gym may be more challenging than normal. But how many days can anyone miss a workout? It is ok to miss a day. But it is important not to let one day turn into two days. Many national gyms have reciprocal memberships that allow workouts at affiliated clubs. Youtube has many Barre, Yoga, and Meditation classes available for free and doesn’t require any equipment.

6. Ways to Avoid Bad Decisions

Ways to avoid bad decisions at the table. This one is particularly challenging as all those sumptuous food items stare up at us from the table. Some selections are bound to be healthier than others. Look for vegetables first. Avoid bread, fried food, and those laden with sugar like candied yams. When tempted to eat that cornbread dressing, pecan, or pumpkin pie I would suggest smaller portions. Im always advising people what to eat or not eat. But a spoonful of just about anything will not hurt you. No one will feel deprived of this approach.

  7. Go Easy on Alcohol

Don’t forget those alcohol calories that can add up quickly. Have a glass of wine or a wine spritzer and between alcoholic drinks, enjoy sparkling water. This way you stay hydrated, limit alcohol calories, and stay sober

A couple of things that will not work. 

A couple of possibilities that are not useful for the health conscious at the holiday. For example, adding the word ‘just’ in front of a food selection will not make it smaller. “Saying I’ll just have one piece of pie or just one bowl of mashed potatoes will not lessen caloric intake.”

Similarly, eating off someone else’s plate is not helpful. There is no benefit for you taking food from someone else.  If you want to sample something that looks good, do so. Just remember the advice about smaller portions.

Just remember to be realistic.

The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss.

This way, at the start of the new year you will be ahead of the game if you can avoid gaining any weight over the holidays. This is a time to focus on Family and Friends

Thanksgiving is not just about the delicious bounty of food. It’s a time to celebrate relationships with family and friends. The main event should be family and friends socializing and spending quality time together, not just what is on the buffet.

Healthy Substitutions

As promised by the Fat To Fit Radio Show...

Healthy Substitutions

  

Higher Fat Foods	Lower Fat Alternatives
Fruit canned in heavy syrup	Fruit canned in its own juices, water, or fresh fruit
Ground beef	Extra lean or lean ground beef, chicken, or turkey breast (make sure no poultry skin has been added to the product)
Lettuce, iceberg	Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach, or watercress
Mayonnaise	Reduced-calorie mayonnaise-type salad dressing or reduced-calorie , reduced fat mayonnaise
Meat as the main ingredient	Three times as many vegetables as meat on pizzas or casseroles, soups, and stews
Milk, evaporated	Evaporated skim milk
Milk, whole	Reduced-fat or fat-free milk
Oil-based marinades	Wine, balsamic vinegar, fruit juice or fat-free broth
Pasta, enriched (white)	Whole-wheat pasta
Rice, white	Brown rice, wild rice, bulgur or pearl barley
Salad dressing	Fat-free or reduced-calorie dressing or flavored vinegars
Seasoning salt, such as garlic salt, celery salt or onion salt	Herb-only seasonings, such as garlic powder, celery seed, or onion flakes, or use finely chooped herbs, or garlic, celery or onions
Soups, creamed	Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes, tofu for thickening agents
Soups, sauces, dressings, crackers, or canned meat, fish, or vegetables	Low-sodium or reduced-sodium versions
Sour cream, full fat	Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt
Soy sauce	Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce
Sugar	In most baked good you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla, nutmeg, or cinnamon
Syrup	Pureed fruit, such as applesauce, or low-calorie, sugar-free, syrup
Table salt	Herbs, spices, citrus juices (lemon, lime, orange), rice vinegar, salt-free seasoning mixes or herb blends

Healthy Holiday Baking Tips

As heard on the Fat To Fit Radio Show...

HEALTHY HOLIDAY BAKING TIPS

         Reduce Sugar Intake

• Reducing the amount of sugar in a baking recipe can be easy. Replace half of the amount of sugar with an artificial sweetener like Splenda, Equal, etc.

          Substitute Ingredients & Cut Fat

• If you are wanting to cut the amount of fat in a recipe first use an egg substitute to replace half of the eggs in the recipe. For one large egg, ¼  cup egg substitute can be used. This egg substitute will cut the amount of calories by 45 and the amount of fat by 5 grams. The amount of butter or margarine that the recipe calls for can also be cut in half by using a moist and healthy ingredient like fat free sour cream, low fat yogurt, orange juice, or apple sauce to substitute for half. Remember to make sure the substitute complements the flavors you are baking with.

         Use Light Products

• Cutting down fat and sugar in a recipe can be done by using light products, like low fat and low sugar items. If a recipe calls for sour cream use light or low fat instead. Other examples include low fat cream cheese, fat free half and half, and light Cool Whip. Reducing the amount of additions a recipe calls for can really help too. For example, if a recipe calls for chocolate chips, half of the amount could be added in. You can also try using only half of the amount of frosting a cake recipe calls for.

         Use Healthy Flavor Alternatives

• To prevent affecting the recipes flavor by reducing the amount of fat and sugar in a recipe use the zest of a citrus fruit, like an orange or a lemon. Using these ingredients is a healthy substitute and can add a lot of flavor to low fat batters and dough. Fruit can be used as an outer layer which can enhance the flavor without adding calories. Cocoa is another good option to add flavor without the calories as a replacement in a recipe that calls for chocolate chips or squares. The replacement formula is to use 6 tablespoons of cocoa with 1 tablespoon of canola oil and 1 tablespoon of fat free sour cream to replace 2 squares of unsweetened baking chocolate. This also cuts your calories by 9 and grams of fat by 14.

          Portion Control & Fiber 

• Portion control is the most definite way to cut calories. Eating smaller servings is key. Adding fiber to a baking recipe is a very good way to be satisfied by a smaller serving. Whole wheat flour in most recipes can be substituted for half of the white flour that the recipe calls for. ¼ cup of whole wheat flour will add 3.5 grams of fiber. 

7 Tips to Avoid Overeating on Thanksgiving

As promised on Fat To Fit Radio last week...

7 Tips to Avoid Overeating on Thanksgiving

1) Take Home Leftovers: Bring your own Tupperware. If you overeat because you enjoy good food there is no shame in coming equipped with your own doggie bag. No need to eat mindlessly if you know that you can savor it again later.

2) Sit Down: Many of us take a plate of food and nibble on it until you've found a seat or are ready to sit down. It’s hard to really enjoy food when you are standing up, balancing a plate. Don’t take a bite unless you are sitting down.

3) Name Three of Your Favorite Thanksgiving Foods: It’s likely that you named foods you only get once a year like cranberry dressing, sweet potato pie, or turkey. Consider what it is about these foods that gives you pleasure.  The texture?  Taste?  Smell?  Focus on the foods you really love. Savor. Consider whether you really enjoy filler foods like rolls, things you can get all year.  Stick to what you know you love.

4) Take a Game or Photos: When food is the only event at Thanksgiving, it makes it too easy to mindlessly over eat. Bring your favorite board game, cards, or even bring along photos from the years to ooh and ahh over.

5) Find Ways to Soothe and Comfort Yourself. Holidays are exciting and stressful at the same time. Find ways to calm and soothe yourself so you don’t turn to calories for comfort. 

6) Rethink Thanksgiving: Perhaps we need to change our perception of the holiday before we can change our behavior. In many ways, Thanksgiving is just like any other meal. Allowing yourself to think Thanksgiving is  "different" or "special" seems to imply that there is a different way we eat. Yes, it is a holiday. However, mindful eating is not a diet. You don’t have to avoid good food. It just means eating it slowly, with full awareness. 

7) Mindless Triggers: It’s likely that you know your most common mindless eating triggers. Do you tend to pick mindlessly at food when it is sitting directly in front of you? Does eating next to an annoying relative lead you to stress eat? Make a list of things that sabotage your mindful eating and strategize around how to address them. For example, pick your favorite person to sit next to and grab the seat. If you tend to pick at food, commit to passing food out of arm’s reach as soon as you sit down.  

Why is it so important to add color to your everyday diet?

I love getting home and cooking up my veggies, I add in so much color rich foods! Not only do they taste amazing, but they are good for you too!
Did you know.....

Phytochemical-Filled Produce- So what does color have to do with diet anyway? One word: phytochemicals. These substances occur naturally only in plants and may provide health benefits beyond those that essential nutrients provide. Color, such as what makes a blueberry so blue, can indicate some of these substances, which are thought to work synergistically with vitamins, minerals, and fiber (all present in fruits and vegetables) in whole foods to promote good health and lower disease risk.  According to information from the Produce for Better Health Foundation (PBH), phytochemicals may act as antioxidants, protect and regenerate essential nutrients, and/or work to deactivate cancer-causing substances. And while research has not yet determined exactly how these substances work together or which combination offers specific benefits, including a rainbow of colored foods in a diet plan ensures a variety of those nutrients and phytochemicals.
“Plant products are sources for phytochemicals of which there are thousands that have been identified,” explains Kasik-Miller. “These chemicals are known to have disease-preventing properties, but the color of a food does not necessarily mean it contains one particular phytochemical class. Foods contain multiple phytochemicals, as well as vitamins and minerals, and it is not known how many other phytochemicals await to be identified and what functions they have with health.”

Counting Colors

In What Color Is Your Diet? David Heber, MD, PhD, and Bowerman attempted to group foods according to their predominant phytochemical group, coding plant foods into seven color categories: red, red/purple, orange, orange/yellow, yellow/green, green, and white/green. While research regarding color’s effect on health is ongoing and often opaque, the following is a summary of produce’s relationship with the rainbow.

Blue/Purple

Behind the color: The blue/purple hues in foods are due primarily to their anthocyanin content. Guide clients toward darker selections, as the darker the blue hue, the higher the phytochemical concentration. “In our book, we called these foods red/purple because many of the foods that are rich in anthocyanins also have a red or pink hue,” says Bowerman. Anthocyanins are antioxidants that Bowerman says are particularly heart healthy and may help support healthy blood pressure.

Gloria Tsang, RD, editor-in-chief of HealthCastle.com, says, “The anthocyanins that give these fruits their distinctive colors may help ward off heart disease by preventing clot formation. They may also help lower risk of cancer.”

And the color’s richness is actually one sign that the food is ripe and ready to eat, notes Kasik-Miller, adding that blueberries are considered to have the highest antioxidant activity of all foods.

Examples: Eggplant (especially the skin), blueberries, blackberries, prunes, plums, pomegranates

Green

Behind the color: The natural plant pigment chlorophyll colors green fruits and vegetables. “In our system, the green foods represented those foods rich in isothiocyanates, which induce enzymes in the liver that assist the body in removing potentially carcinogenic compounds,” says Bowerman. According to information from the PBH, cruciferous veggies such as broccoli and cabbage contain the phytochemicals indoles and isothiocyanates, which may have anticancer properties.

“Green vegetables are excellent sources of vitamin K, folic acid, potassium, as well as carotenoids and omega-3 fatty acids,” adds Kasik-Miller. “Folic acid is needed to prevent neural tube defects during pregnancy, and vitamin K is essential in blood clot formation. Diets high in potassium are associated with lowering blood pressure, and there is an inverse relationship between cruciferous vegetables and cancer, especially colon and bladder cancers.”

“In addition, sulforaphane, a phytochemical present in cruciferous vegetables, was found to detoxify cancer-causing chemicals before they do damage to the body,” says Tsang.

Examples: Broccoli, cabbage, bok choy, Brussels sprouts

Yellow/Green

Behind the color: A variation of the green color category, these foods exhibit a richness in lutein, says Bowerman. “Lutein is particularly beneficial for eye health,” she says. “There are lutein receptors in the macula of the eye, and lutein helps protect against age-related macular degeneration.” For a somewhat surprising source, have clients check out pistachio nuts—there is lutein in the green skin around the nut.

Another reason to grab some yellow/green kiwifruit at the grocery store, says Kasik-Miller, is its high amount of vitamin C.

Examples: Avocado, kiwifruit, spinach and other leafy greens, pistachios

Red

Behind the color: Lycopene is the predominant pigment in reddish fruits and veggies, according to Bowerman. A carotenoid, lycopene is a powerful antioxidant that has been associated with a reduced risk of some cancers, especially prostate cancer, and protection against heart attacks. Look for tomato-based products for the most concentrated source of this phytochemical.

“Tomatoes help support the health of prostate and breast tissue,” adds Bowerman.

And although some nutrients, such as vitamin C, are diminished with the introduction of heat, Hoy says, “The benefits of eating produce are not dependent on eating raw foods. In fact, cooking enhances the activity of some phytochemicals, such as lycopene. Obtaining optimal benefit from the nutrients in food, especially produce, depends on proper selection, storage, and cooking of the produce.”

Cooked tomato sauces are associated with greater health benefits compared with the uncooked version because the heating process allows all carotenoids, including lycopene, to be more easily absorbed by the body, according to information from the PBH.

“In addition to vitamin C and folate, red fruits and vegetables are also sources of flavonoids, which reduce inflammation and have antioxidant properties. Cranberries, another red fruit [whose color is due to anthocyanins, not lycopene], are also a good source of tannins, which prevent bacteria from attaching to cells,” says Kasik-Miller of more reasons to relish red.

Examples: Tomatoes and tomato products, watermelon, pink grapefruit, guava, cranberries

Yellow/Orange

Behind the color: “We had an orange/yellow group representing beta-cryptoxanthin and vitamin C,” says Bowerman. “Our orange group foods are also rich in beta-carotene, which are particularly good antioxidants.”

Beta-cryptoxanthin, beta-carotene, and alpha-carotene are all orange-friendly carotenoids and can be converted in the body to vitamin A, a nutrient integral for vision and immune function, as well as skin and bone health, according to information from the PBH.

“These foods are commonly considered the eyesight foods because they contain vitamin A. Beta-carotene, which can be converted into vitamin A, is a component of these foods as well. In addition, they may have high levels of vitamin C, and some contain omega-3 fatty acids,” says Kasik-Miller.

Since eyesight is dependent on the presence of vitamin A, Kasik-Miller notes that it is considered the “vision vitamin.” “Other [phyto]chemicals typically found in yellow/orange fruits and vegetables protect our eyes from cataracts and have anti-inflammatory properties. They also help with blood sugar regulation,” she adds.

Tsang notes that the beta-carotenes in some orange fruits and vegetables may also play a part in preventing cancer, particularly of the lung, esophagus, and stomach. “They may also reduce the risk of heart disease and improve immune function,” she says.

Examples: Carrots, mangos, cantaloupe, winter squash, sweet potatoes, pumpkins, apricots

So the next time you are at the grocery store, look for the brightest and most colorful veggies to start adding into your diet! Not only do they have disease fighting benefits, they taste good too!! :)

Baked Chicken

I got a pack of chicken breasts on sale at the local grocery store- I think it had about 8 large boneless breasts.​

I think we got 3 meals out of them. ​

Ingredients:​

2 tablespoons of olive oil​

1 clove minced garlic​

1 cup of wheat bread crumbs​

2/3 cup grated Parmesan ​

1 teaspoon dried basil leaves​

1/4 teaspoon ground black pepper​

6 skinless, boneless chicken breast halves​

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Directions:​

1. Preheat oven to 350 degrees​

2. Lightly grease a 9 x 13 baking dish​

3. In a bowl, blend the olive oil and garlic. In a separate bowl, mix the bread crumbs, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the bread crumb mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture. ​

4. Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear. ​

Almond Encrusted Yellow Tail Fish

I went to Market on the Hill Thursday and got some fresh Yellow tail Snapper-YUMMY! 

I paired the fish with smashed sweet potatoes and pan seared brussel sprouts :)

ALMOND ENCRUSTED YELLOW TAIL

Ingredients:

2 servings

3  8 oz. yellow tail snapper fillets

1/4 tsp. sea salt & pepper

1 lemon juiced

1 c. almond flour

1 egg

1/2 c. almond milk

1 c. chopped sliced almonds

4 tsp. canola

3 tsp. Smart Balance butter spread

1/4 c. dry white wine

Directions:

1. Season yellow tail fillets with salt, pepper and lemon juice, then dredge in almond milk, almond flour and egg wash. 

2. Coat fillets in chopped almonds. Pat the almonds on the fish to secure.

3. Saute in canola oil over medium heat, taking care not to burn almonds, until nicely browned. Remove fillets and de-glaze pan with splash of white wine. 

4. Add a squeeze of lemon and melt butter in pan juices. 

5. Drizzle over fish and garnish with lemon slices and parsley.

Grilled Cobia

I finally went deep sea fishing and we caught a Cobia, also known as Lemonfish

This is a very mild fish and can be prepared many ways. They say it's one of the best tasting fishes, I would have to agree. The pork chop of the sea. One thing I am learning is not to overdue the spices which would block out the fish taste. This recipe has good flavor, yet you can savor the fish itself.

Paired with Raw Zucchini, Garlic Cabbage, & left over Couscous

Ingredients:

4-5 medium fillets Cobia

1/3 cup olive oil

1/3 cup lemon juice

2 teaspoons dry mustard powder

1 clove minced garlic

1 teaspoon celery seed

1/2 teaspoon pepper

1/2 teaspoon sea salt​

1 1/2 cup of white wine

Mix all ingredients in a freezer ziploc bag and place in refridgerator

Directions:

1. Mix all ingredients in a freezer ziploc bag and place in refridgerator

2. Marinate for an hour

3. Grill on Medium Heat either using outside grill or grill plate

4. Turning several times, and baste with extra marinade at each turn. 

Don't over cook. Super easy recipe

Roasted Shrimp Cocktail & Sauce

You are going to love this quick & delicious recipe!

Roasted Shrimp

Ingredients​:

1 pound of shrimp, peeled and de-veined​

2 tablespoons of olive oil​

1 teaspoon of sea salt​

1 teaspoon of ground black pepper​

Directions:​

Preheat oven to 400 degrees​

On a large cookie sheet, line with foil and spray olive oil to coat​

Lay shrimp flat and coat with olive oil​

Toss with Sea Salt and Black Pepper​

Place in oven for 8-10 minutes, you want a bright pink color ​

Sauce

Ingredients​:

1 cup ketchup

1 Lemon juiced​

1 teaspoon of Worcestershire sauce​

1/2 teaspoon sea salt​

1/2 teaspoon fresh ground pepper​

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Raw Zucchini with Creamy Tomato Sauce

This Raw recipe is amazing! You will think you are eating pasta!

The creamy sauce is delicious and is dairy free :)

I paired this with fresh caught Cobia

Ingredients​:

4 medium zucchini​

20 cherry tomatoes​

2 cloves of garlic​

2 tablespoons of tahini​

3 teaspoons of dried basil​

1 teaspoon oregano​

1 teaspoon sea salt​

1 teaspoon ground black pepper​

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Directions:​

Process zucchini into spirals or matchsticks and set aside​

Add all ingredients into a food processor, blend until smooth. 

Top zucchini with sauce and serve. Enjoy!​

Sweet Potato Hash Browns

Sweet Potato Hash Browns- Great For Breakfast!

Ingredients

1/4 cup canola oil

1 red onion, thinly sliced (about 2 cups)

1 green bell pepper, diced (about 2 cups)

2 pounds sweet potatoes, quartered and cut into 1/4-inch slices

1 teaspoon ground cumin

2 teaspoons sea salt

1/2 teaspoon red pepper flakes

1/2 cup green onions, chopped

Directions
Pour the oil into a large skillet and place over high heat. Add the onion and bell pepper and saute, stirring, 2 to 3 minutes. Add the potatoes, cumin, salt and red pepper flakes, lower the heat to medium-high and cook, stirring occasionally, for 25 to 30 minutes, or until the potatoes are fork tender and some are browned. The potatoes will begin to stick as they cook. Just continue to turn with a spatula. Stir in half of the green onions, top with the remainder, and serve immediately.

Gluten Free Lemon Pasta with Oven Roasted Shrimp

Gluten Free Lemon Pasta with Oven Roasted Shrimp

Ingredients

2 pounds (17 to 21 count) shrimp, peeled and deveined

Good Extra Virgin olive oil

Sea salt and freshly ground black pepper

1 pound Gluten Free Angel Hair Pasta

4 tablespoons (1/2 stick) smart balance butter spread

2 lemons, zested and juiced

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Directions:

Preheat the oven to 400 degrees F.

Place the shrimp on a sheet pan with 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Toss well, spread them in 1 layer, and roast for 6 to 8 minutes, just until they're pink and cooked through.

Meanwhile, drizzle some olive oil in a large pot of boiling salted water, add the angel hair, and cook about 3 minutes. Drain the pasta, reserving some of the cooking liquid. Quickly toss the angel hair with the melted butter spread, 1/4 cup olive oil, the lemon zest, lemon juice, 2 teaspoons sea salt, 1 teaspoon pepper and about 1/2 cup of the reserved cooking liquid. Add the shrimp and serve hot.

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