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As another Thanksgiving rolls around, it's time to get out the roaster and prepare another turkey to ring in the holiday season. But what do we know about this wild bird besides that nearly every home serves it for Thanksgiving? There is plenty to learn.

Along with chicken, turkey has quickly become a favorite of those on low-fat diets according to Homecooking.about.com. Health studies have also shown that cooking turkey with the skin on seals in the natural juices and the fat from skin does not seep into the turkey. To avoid any extra fat just make sure to remove the skin before eating.

According to Urbanext.illinois.edu, one good thing about the nutritional value of turkey is that it is very low in fat and high in protein. In fact it only has 1 gram of fat per ounce of flesh. It is also a good source of iron, zinc, phosphorus, potassium and B vitamins. All of these nutrients have been found to keep blood cholesterol down, protect against birth defects, cancer and heart disease, aid in nerve function and growth, boost the immune system and regulate blood pressure.

The fat and calorie amounts vary though 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.

The meat fiber in turkey is easier to digest than other types of meat, so that makes turkey a good choice for individuals that have digestion problems.

While turkey is already a nutritious meat, it can be made even more nutritious if you stick to white turkey meat and if it is prepared using a low-fat cooking method, such as baking, broiling, or grilling. You can also try steaming the turkey or poaching the turkey pieces in water, wine or a broth with herbs and spices. Another healthful and delicious way to prepare a turkey is to sauté it in as little oil as possible, using broth, lemon or orange juice as a basting sauce.

Now that you know more about this delectable and nutritious bird you will enjoy this year's Thanksgiving meal even more.

 

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A recent study conducted in Wisconsin and reported on Maxnewshealth.com, states that people who are couch potatoes are twice as likely to catch a cold and a third likelier to suffer bad or extreme symptoms compared to those who are healthy and fit.

According to the study, people who were considered fit or who exercised at least five days a week had between 4.4 and 4.9 “cold days” on average. Those who were moderately fit or who exercised one to four days per week had between 4.9 and 5.5 “cold days” on average. Those who were not fit and exercised one day a week or not at all had between 8.2 and 8.6 “cold days” on average.

Getting exercise unleashes a rise in immune defenses, helping to prepare our bodies to fight viruses and colds. Therefore, those who were fit or moderately fit had increased immune systems resulting in less “cold days” on average compared to the couch potato.

Furthermore, according to Getbetterhealth.com, about 60 percent of adults in the U.S. are not getting the exercise they need resulting in side effects even more sobering than the common cold.

If your idea of exercise is working out your TV remote reflexes then take a look at these statistics:

Physical inactivity increases the risk of heart disease and stroke by 50 percent.

Sedentary people have a 35 percent greater risk of developing high blood pressure than do physically active people.

Inactivity is one of the four major risk factors for heart disease, on par with smoking, unhealthy cholesterol, and high blood pressure.

If you're still undecided, Getbetterhealth.com outlines a few heart-health benefits of getting off the couch and getting your heart beating. Here are a few:

For each hour you spend walking, you can gain two hours of life expectancy.

More than half of the participants in a study who jogged two miles a day were able to stop taking blood pressure medication.

Taking a brisk one-hour walk, five days a week can cut your risk for stroke in half.

People with an active lifestyle have a 45 percent lower risk of developing heart disease than sedentary people.

To avoid becoming a full-blown couch potato and having to endure the unhealthy risks associated with lack of exercise it is advised that people exercise for at least 30 minutes a day, five days a week. If you find it difficult to find 30 minutes a day to get your heart pumping try breaking it up into two or three 10-15 minute sessions.

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The months of November and December can be two of the busiest months for many people. From holiday entertaining to endless shopping, and from visiting friends and family to all of that food, it is very easy to get off track when it comes to your diet and exercise.

But your exercise regimen doesn't have to falter just because it's the holiday season. Use the following tips to help keep on track when it comes to fitness this year:

Instead of taking that leisurely stroll through the mall when you do your Christmas shopping turn that stroll into a power walk.

Take the stairs while you are at the mall instead of using the elevator or escalator.

Park in the lower lot of the mall and get that extra exercise by walking a little further to the mall.

Invite your house guests on a brisk walk with you so you can spend quality time with them and still get your exercise in.

Ehow.com suggests setting a creative goal like walking a mile for every $10 you spend on gifts.

Sign up for a holiday race or event. Many cities have Turkey Trots or Jingle Bell Runs which can easily become annual family traditions.

Bundle up your family and take a tour of your neighborhood holiday lights by foot or bike instead of just sitting in the car.

Add workout clothes or gear to your Christmas wish list. Everyone knows that if you look good, you feel good and are more apt to get in a good sweat at the gym.

While these are only a few tips to help you keep fit over the holidays, these are definitely a jump start in the right direction.

 

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Long gone are the days when young trick-or-treaters would go door to door to get fruit and popcorn from their neighbors. Instead, Halloween is now all about how much candy and other sugar-filled, unhealthy items children can collect and consume in the shortest amount of time.

Halloween is a fun holiday and should consist of some candy and treat consumption but it's important to monitor this. Nutrition experts (and dentists) cringe every time October 31 rolls around, but this year parents can not only do their part in giving out healthier treats, but they can also be sure to monitor what their children are eating, too.

We all know that too much sugar is bad for anyone, but do we know what effects too much sugar can have on our children? Nutrition experts offer the following points:

Children that consume too much sugar and too many carbs can suffer from hypoglycemia causing fatigue, poor concentration, mood swings and frequent illness.

Too many “empty calories” can mean that children aren't getting the nutrients they need on a daily basis.

A new diabetic is diagnosed every 8 minutes, a threefold increase in the past 5 to 6 years when a new diabetic was diagnosed every 23 minutes.

Recent research has shown that more than 20% of school-aged children are obese and more than 50% are overweight.

Too much sugar can cause chronically elevated blood insulin levels triggering inflammatory problems and elevated cholesterol.

Now don't get us wrong, this Halloween doesn't have to be all “doom and gloom” when it comes to having a few treats. Parents need to be very careful in monitoring what their child puts into their mouth and how often they are turning to sugary items.

Ration the sugary products over a longer period of time and incorporate them with a protein snack. Having a protein, especially before the sugar snack, will slow and reduce the rate and quantity of insulin secreted by the pancreas, thereby reducing many of the risks stated above.

According to MSNBC.com you can also try some more healthy Halloween treat alternatives that still have great taste without all the sugar and fat. You can make your own healthful Halloween treats and contribute to a healthier Halloween for all of the little goblins in your neighborhood without sacrificing taste or fun.

Start by replacing up to half of the butter, margarine or shortening with heart healthy oils, such as canola or olive oil. Be careful though, cookies that use oil instead of butter often end up crispier and run the risk of drying out sooner so make sure to store them in airtight containers.

Try a fruit puree like applesauce, pear butter, prune filling or canned pumpkin. Using fruit puree in place of fat will produce cookies that are cakier and chewier.

You can also reduce fat in cookies by using nonfat yogurt or buttermilk instead of more traditional ingredients. This helps maintain moisture without the fat content. Try using 1 to 4 tablespoons of any of these ingredients to replace up to 4 tablespoons of butter.

Here is to a Healthy and Happy Halloween!

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Every year as the month of October rolls around, you will usually see an array of pumpkins used to decorate homes in anticipation of Halloween. Regardless of if they are carved jack-o-lantern style or are used to create a scrumptious pumpkin pie, the pumpkin has so much to offer.

According to Hubpages.com, the pumpkin is a member of the Cucurbita family which also consists of squash and cucumbers. Pumpkins are also considered a fruit due to the fact that it has seeds. In fact its name was even derived from the Greek word “pepon” meaning large melon.

Natives used pumpkins for a variety of functions including healing. Certain tribes used pumpkin seeds to help heal wounds. In addition, pumpkin seed oil was used to treat burns and wounds and was also used as a medicine for kidney support. They were also recommended for removing freckles and curing snake bites. Modern folk healers even believe the pumpkin to be beneficial in ridding the body of intestinal worms and also believe that the ground stem of the pumpkin brewed into a tea may help ease women during their menstrual cycle.

Regardless of if they can truly make freckles disappear or ease cramps, pumpkins do contain a variety of phenomenal nutritional aspects. They are made up of 90 percent water and are antioxidant rich. Here are some of the wonderful antioxidants that pumpkins provide:

Beta Carotene- Indicated by their bright orange color, pumpkins are a great source of the important antioxidant, beta carotene. Research has indicated that diets rich in beta carotene may reduce the risk of developing certain types of cancer and protects against heart disease. It also prevents some degenerative aspects of aging.

Potassium- Studies show people who have a potassium rich diet lower the risk for hypertension. Other potassium rich foods include bananas, broccoli, avocados, pomegranate and many others.

Zinc- Not only is zinc a major boost for your immune system, it also aids in bone density support for people at risk for osteoporosis.

Fiber- Diets rich in fiber may prevent cancer, heart disease and other serious ailments.

Pumpkin seeds have also been linked to a healthy prostate. The protective compounds present within the seed of the pumpkin, called phytosterols, may be responsible for shrinking the prostate. They also contain chemicals that may prevent some transformation of testosterone into dihydrotestosterone (DHT). High levels of DHT are associated with enlarged prostate.

There are also plenty of yummy and healthy options available to you when cooking pumpkins. According to Bellaonline.com, pumpkins have a rich flavor, are highly nutritious and have a long storage capability. If you plan to cook with your pumpkin and not just carve it up for the front porch, choose a “pie pumpkin” or a “sweet pumpkin.” These pumpkins are generally smaller than jack o-lantern pumpkins, their flesh is sweeter and they contain less water. Also choose pumpkins without blemishes or soft spots for the best and healthiest pumpkins.

In addition to pumpkin pie, this versatile fruit can be used in a myriad of other delectable recipes including bread, muffins, soups, stew and side dishes. Pumpkins and most other varieties of winter squash can be used interchangeably in recipes. Use pumpkins in recipes calling for squash or even sweet potatoes.