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When people start to consider weight management, experts will say that healthy eating is just as important as fitness.

With the largest meal that many will indulge in this year looming right around the corner, here are some ways that you can “trim the fat” from your Thanksgiving meal this year. 

  • Get enough sleep before the holiday. More and more studies have shown that sleep can impact hormone levels that control hunger and fullness. If you don’t get enough sleep, there is a higher chance of overeating and increased cravings.
  • Don’t arrive hungry to dinner. Eat a light meal earlier in the day, incorporating protein and healthy fats, to help you feeling fuller longer which will help with overindulging later on when the full meal is ready.
  • Follow the 50/25/25 rule. This rule created by the USDA suggested that you divide your plate with 50% fruits and vegetables, 25% protein and 25% grains, preferably whole grains.
  • Limit your liquid calories. Don’t waste your calories on sugary beverages and excessive alcohol. Stay hydrated with water throughout your meal and stick to one or two glasses of wine.
  • Keep your vegetables simple if you are the one making the food. Ditch the “candied” or butter-laden vegetables and opt for some steamed varieties instead.
  • Enjoy the company. Oftentimes if you are busy talking and catching up with loved ones, you won’t have time to overeat and overindulge.

 

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For most people, Thanksgiving Day is a day of family, football, and FOOD. But, this year, you can also kick off your day with another F word…

FITNESS.

Before you head off to that Turkey Trot, Turkey Bowl game or leave home to enjoy that delicious holiday meal, we offer this quick and easy “Gobble til you Wobble” workout.

Complete these exercises and then head off to enjoy the holiday with family and friends.

The “Gobble til you Wobble” Workout 

  1. 60-second jog in place
  2. 30 alternating walking lunges
  3. 10 jump squats
  4. 15 burpees
  5. 60-second high knees
  6. 20 push-ups
  7. 30 bicycle crunches
  8. 30 calf raises
  9. 60-second scissor kicks
  10. 20 sumo squats
  11. 60-second plank

REPEAT. For the full workout, do all 11 steps three times. Modify as necessary.

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It’s that time again for Thanksgiving and while Americans eat it nearly every year to celebrate Thanksgiving, how much do you know about turkey?

  • Turkey is very low in fat and high in protein. It is also a good source of iron, zinc, phosphorus, potassium, and B vitamins. 
  • The fat and calorie amounts vary because white meat has fewer calories and less fat than dark meat and skin.
  • Turkey is also naturally low in sodium. It typically contains less than 25 milligrams (mg) of sodium per ounce on average.

Recipe: Turkey Chili

  • 2 cups chopped onion
  • 4 garlic cloves, chopped fine
  • 1 cup chopped green pepper
  • ¼ cup olive oil
  • 2 (35 oz.) cans stewed tomatoes, crushed
  • 2 (15 oz.) cans kidney beans, drained
  • 2 tablespoons tomato paste
  • ¾ cup chicken or turkey stock
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 tablespoon dried hot red pepper flakes
  • 1 teaspoon dried oregano
  • 1 tablespoon salt, plus more if desired to taste
  • ½ teaspoon black pepper
  • 3 to 4 cups shredded, cooked turkey meat
  • Sugar
  • Shredded cheddar cheese, chopped red onion, sour cream for optional garnishes

In a large, 8-quart thick bottom pot, cook the onion and green pepper over medium heat, stirring until golden, about 5 minutes.  Add the garlic, chili powder, cumin, and red pepper flakes, and cook, stirring, for a minute or two more.  Add a bit more olive oil if needed.  Add tomatoes, tomato paste, stock, beans, oregano, salt, pepper and cooked turkey meat.  Bring mixture to a simmer and reduce heat to low.  Simmer uncovered for an hour.

 

Recipe: Creamed Turkey

  • 3 tablespoons butter
  • ¾ cup sliced mushrooms
  • 3 tablespoons flour
  • 1 ½ cups milk
  • ½ cup hot chicken broth
  • 1 small jar diced pimento, drained
  • 4 cups diced cooked turkey
  • Salt and pepper, to taste

 

Melt butter over medium-low heat. Sauté mushrooms until golden and tender. Add flour; stir until smooth. Slowly pour on milk and broth, stirring constantly, until thickened and bubbly. Add pimiento, turkey, salt, and pepper. Cook until heated through, but do not boil. Serve with rice or toast.

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Follow these tips to live healthier and feel good about yourself.

 

  • Avoid fad diets and opt for a healthy lifestyle. Fad diets are a quick fix, whereas overall good health will sustain you.
  • Set goals. Give yourself a sensible time-period to cut fast food from your diet.
  • Get active. Use the stairs instead of the elevator, use the furthest parking spot away from where you are going, and get moving daily in some way.
  • Follow the five-a-day rule when it comes to fruits and vegetables.
  • Eat fresh rather than processed foods.

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(Continued from Part I…) 

 

DON’T… 

Take cold medicine before a sick visit (if you can).  When you are sick, your doctor will want to evaluate your symptoms without the effects of any over-the-counter medications.  Some medications will raise your blood pressure, and your doctor will not know if it is the medicine or your illness causing the high blood pressure. If you do have to take an over-the-counter medicine, be sure to let your doctor know what you took and what symptoms you were having prior to taking the medicine. 

DON’T… 

Get a manicure or pedicure before seeing a dermatologist. Dermatologists look at your whole body, including your nails, so keep them polish-free. Subtle clues in your nails can indicate a bigger health issue like anemia, diabetes or heart issues.

DON’T… 

Drink alcohol before a cholesterol test. Avoid anything that alters your triglycerides, one of the four components measured in a cholesterol profile. You should also avoid sweets, high-fat foods, and general overeating before the test, too. 

DON’T… 

Wear deodorant to your mammogram. Many deodorants contain aluminum which looks like breast calcifications and could be read as a false positive. 

DO… 

Write down questions beforehand. No matter what appointment it is, you may be nervous. If you write down your questions ahead of time, you won’t forget the important things that you want to ask.