A Healthier Thanksgiving

It’s easy to overindulge on Thanksgiving since it’s a day focused on eating. Here are some tips to help you enjoy a healthier holiday.  Also, check out my blog post from last year with some healthy pumpkin recipes.

1. Don’t Go Hungry.

Many people either eat very little or forgo eating in anticipation of the afternoon feast. Skipping meals leads to overwhelming hunger – the kind where anything and everything looks good. Reaching this level of hunger often causes you to over-serve yourself, eating larger portions than you normally would. Instead of starving yourself, start the day with a fiber-rich breakfast, such as oatmeal or whole grain toast, and add a generous serving of protein, such as eggs or a Greek-style yogurt. The fiber and protein will help to stabilize your blood sugar and keep you feeling full longer.

2. Take 30-60 minutes for a brisk walk or jog before the big meal.

Get a jump on burning those holiday dinner calories by sneaking in some activity during the day. Keeping yourself busy before the main feast can help prevent you from mindlessly nibbling on snacks.

3. Eat the best and leave the rest!

Don’t waste your calories on foods that you could have anytime of the year. Instead be strategic about your eating by choosing those items that are special to the occasion that you really want to eat. Fill-up on lean cuts of turkey breast and vegetables and only eat those heavier holiday foods that really excite your taste buds.

4. Eat slowly and enjoy each bite.

Thanksgiving is probably one of the few days that we actually take the time to sit down and relax during the meal. Instead of gobbling up your dinner, wait at least 20 minutes before you get a second helping. This is very important since it takes at least this long for your body to register how full it actually is. You may realize after 20 minutes that you don't want seconds after all.

5. Give yourself permission to indulge.

Rather than constantly worrying about how many calories are in the stuffing or pumpkin pie, give yourself permission to enjoy the day. Instead of feeling guilty about your choices, be present in the moment and pay attention to what you’re eating and how full you’re feeling. Eating mindfully makes the meal a more satisfying experience as you fully engage your senses. It allows you to realize when you’re satisfied and stop eating. Being mindful also prevents the meaning of Thanksgiving from getting lost in all that food.

The important thing to remember is that Thanksgiving comes once a year. Overindulging on one holiday is not a big deal – it’s what you’re doing consistently on the rest of those 364 days that really matter.

Post-Thanksgiving Detox Diet

Did your Thanksgiving feast turn into a weekend of overeating? Then here are a few tips courtesy of fellow dietitian and author Dr. Jo to help get you back on track and navigate future holiday temptations:

• Break the fast. Skipping breakfast sounds like a good idea when you've overeaten the night before...but this only sets you up to continue this pattern of night snacking. Plus, breaking the night fast with breakfast helps to increase your metabolism!
  


• Power Up. Too many carbs during the day can cause a roller coaster reaction with your blood sugar - high, then low. That will make you feel sleepy. Add protein to your breakfast and lunch with soy protein, nuts, lean meats and cheese, eggs, and nonfat yogurt and milk.
  


• Assist Mother Nature's help. Fruits, vegetables and whole grains help to fill you up (with fewer calories than refined foods) - and help to keep you regular. Reach for 5-9 servings of fruits and vegetables a day, plus 3 servings of whole grains. Try a breakfast of oatmeal, non-fat milk, nuts - and a fresh orange. Add grilled chicken or salmon to your lunch salad. Then, snack on fruit between meals.
  


• What's in your mouth? If you find yourself tempted to keep eating past that comfortable feeling, pop some gum in your mouth. It may also help if you brush your teeth or sip on a cup of tea. Any of these can be a signal to STOP eating. See what works for you.
  


• Make it easy for you. It's hard to resist temptation when food is everywhere! Now's the time to empty your cupboards from anything that's tempting. That food gift basket? Give it to the homeless. That half a pie? If you've already had plenty and it's still "calling your name", trash it! And, if the break room at work is full of food...well, take a walk outside instead.
  


• "Waste" it or "Waist" it. Stop worrying about those starving kids in China or Africa or wherever Mom said they were! Overeating isn't going to help them! And, stop worrying about "wasting" food...if you eat it, it goes to your "waist." That extra food really does look better in the trash can than on your waist, doesn't it?
  


• Improve your mood - and your willpower. The holidays are supposed to be happy, but oftentimes it stirs up negative emotions instead. Exercise (even walking) has been shown to help people feel better. And, it's also a good way to make you feel strong - in body - and with temptations all around.

I'm Out of My Gourd for Pumpkin!

With Thanksgiving on the way, I have "pumpkin on the brain" syndrome. Since cans of pumpkin are now on sale in the grocery store, I couldn't help but stock up. Now I'm adding pumpkin to everything - smoothies, pancakes, and soups. I really like pumpkin because it packs a great nutritional punch of being high in potassium, Vitamin A, and beta-carotene while being low incredibly low in calories. One cup of canned, unsweetened pumpkin has only about 83 calories and over 500 milligrams of potassium. What's so great about potassium? While we all think about needing potassium to prevent muscle cramps, a number of studies link a high potassium diet with a decrease in blood pressure. Pumpkin is also a food superstar when it comes to eye health with it's high level of vision protecting nutrients of lutein and zeaxanthin along with Vitamin A.

Here are some quick and easy recipes to use canned pumpkin. Just make sure you buy the plain, canned pumpkin rather than the canned pumpkin pie mix with added sugar.

Pumpkin Pie Smoothie

3/4-1 cup low fat vanilla soy milk or low fat milk

1/2 cup canned pumpkin

1 tsp pumpkin pie spice

Drizzle of honey or non-calorie sweetener of your choice

6-8 ice cubes

Optional ingredients: 1 scoop vanilla protein powder and/or 1 tablespoon almond butter

For additional drama, top with a spray of light whipped cream.

Nutritional Info: Calories will from about 150 for the original recipe up to around 350 if adding in all the optional ingredients

Pumpkin Soup

Makes 6 servings

This would be a great soup to serve on Thanksgiving prior to the meal. Instead of having lots of appetizers, you could offer your guests a nice mug of soup to sip on while they socialize and wait for the big meal. Soup helps to take the edge off the hunger without filling up on too many calories.

Ingredients

2 teaspoons (tsp) Olive oil

1/2 cup chopped onion

2 celery stalks, chopped

2 garlic cloves, minced

1 tsp peeled, minced fresh ginger or bottled ginger

2 tsp sugar

1/4 tsp nutmeg

Pinch of cinnamon

Salt and pepper to taste

1 can (14.5 oz) pumpkin

1 potato, peeled and cut into 1-inch cubes

4 cups veggie or chic broth (preferably reduced sodium)

1/4 cup nonfat sour cream

2 green onions, chopped

Instructions

1. In a large stockpot, heat oil over medium-high heat. Add onion, celery, garlic, ginger, and sugar and cook until tender.

2. Add nutmeg and cinnamon. Season with salt and pepper to taste; stir to coat. Add pumpkin, potato, and broth. Bring to a boil.

3. Reduce heat to medium-low, partially cover and simmer 20 minutes, until the potato is tender. When done, you can either leave the soup chunky or puree in a blender or with a hand blender. Top soup with a drizzle of sour cream and green onions.

Nutritional Info per serving: 89 calories, 2g fat, 3g protein, 2g fiber

Spiced Pumpkin Mousse

Serves 10

Don't be afraid of the tofu in this dish. Tofu is a great way to add protein and creaminess to a dish without all the saturated fat and cholesterol. Just remember to get the silken style of tofu for this recipe.

Ingredients

Two 15-oz cans 100% pure pumpkin puree (not pumpkin pie filling)

One 1-lb pkg silken tofu, drained well

1/2 cup pure maple syrup

1 1/2 tsp ground cinnamon

3/4 tsp ground ginger

1/4 tsp ground nutmeg

1/4 tsp ground cloves

1/4 tsp sea salt

1/2 cup nonfat plain or vanilla Greek-style yogurt or light whipped cream

1 oz dark chocolate, cut into thin shards (about 1/4 cup)

Instructions

1. In the bowl of a food processor, combine pumpkin and tofu. Process until combined, about 30 seconds. Add maple syrup, cinnamon, ginger, nutmeg, cloves, and salt. Process until combined, about 30 seconds more.

2. Transfer mousse to a resealable container, cover and refrigerate for at least 4 hours.

3. Drain any water that has accumulated from the mousse. Give it a quick stir and scoop 1/2 cup mousse into each of 10 small glasses or ramekins. (You may have some mousse leftover.) Keep refrigerated until ready to serve.

4. Top with a dollop of yogurt or whipped cream and 1 tsp of chocolate just before serving.

Nutrition Info for 1/2 cup mousse, 2 tsp yogurt, 1 tsp chocolate: Calories 130, Fat 3.5g, Carbs 22g, Fiber 4g, Protein 4g