How to Have a Guilt Free Thanksgiving

Thanksgiving is one of the most challenging holidays when it comes to food. Whether you are with family (that you may or may not want to see) or are surrounded by foods that make your brain reel, There are ways to make it easier on yourself. Being prepared is key.

• Try and eat something small, preferably with protein, before you head out to your holiday celebration. A non fat greek yogurt, low fat non fat cheese or a snack pack of almonds are all good choices. This way you won’t be starving when you first lay eyes on the holiday spread.
• Think about the thing you are most excited to eat, and allow yourself a small portion without guilt.
• Set boundaries. It’s ok not to eat something even if it was prepared with love.  If you do not enjoy a particular dish, do not eat it just because it might hurt someones feelings. If you won’t enjoy it, don’t consume it.
• There are plenty of things to put on your plate guilt free-Turkey (white meat preferable), a variety of greens, roasted root vegetables, sweet potatoes, string beans, whole grains and salad. Stuffing, white potatoes and dessert are considered a treat. They aren’t off limits, just choose one!
• Avoid passed appetizers, cheese plates and charcuterie. They are loaded with fat and calories and can be had anytime. Enjoy something seasonal and related to the day.
• Pay attention to your alcohol consumption.  Start with water and as the day progresses, allow yourself a glass of wine, 1 light beer or a cocktail (without juice) of your choosing.
• Prepare a guilt free dessert or a whole wheat stuffing (see below) to make even high calorie items healthier and therefor more guilt free.
• Be mindful. If you find yourself overindulging ask yourself why? Are you upset, frustrated, bored, preoccupied?…. Food will not help those feelings. Enjoy your meal, but do not use it for comfort.

If you go into Thanksgiving with a plan-what you are going to eat, treat yourself to and how you will deal with possible emotional pitfalls (other than food and alcohol) you will feel more in control and satisfied.

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Have a very Happy Thanksgiving!  

Whole-Wheat Stuffing with Turkey Sausage

• SERVINGS: 8

SOURCE: MARTHA STEWART LIVING, NOVEMBER 2010

• 1 teaspoon extra-virgin olive oil
• 1 link (8 ounces) Italian turkey sausage, casing removed
• 3 celery stalks, finely chopped
• 3 garlic cloves, minced
• 1 large onion, finely chopped
• 1 1/4 cups homemade or store-bought low-sodium chicken stock
• 1 large egg, lightly beaten
• 1/4 cup coarsely chopped fresh flat-leaf parsley
• 2 teaspoons finely chopped fresh thyme
• 2 teaspoons finely chopped fresh sage

DIRECTIONS

1. Raise oven temperature to 350 degrees. Heat oil in a large nonstick skillet over medium-high heat. Brown sausage, breaking up meat with a wooden spatula, for 4 minutes. Stir in celery, garlic, and onion. Reduce heat to medium. Cook, covered, stirring occasionally, until vegetables are soft, 10 to 12 minutes.

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   Let cool slightly.

2. Combine bread, sausage-vegetable mixture, stock, egg, parsley, thyme, and sage in a large bowl. Transfer stuffing to an 11-inch oval baking dish. Cover with parchment-lined foil.

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   Bake for 45 minutes. Turn on broiler. Uncover stuffing, and broil 9 to 10 inches from heat source until top is golden brown and crunchy, about 1 minute. Let stand for 5 minutes before serving.

COOK’S NOTESTurkey sausage is the secret. It has 15 times less saturated fat than the traditional pork variety.Frozen Pumpkin Mousse Pie From EatingWell:  November/December 2007   Makes: 10 servings Active Time: 20 minutes Total Time: 2 hours 20 minutes (including freezing time)

NUTRITION PROFILE

INGREDIENTS

CRUST

• 30 small gingersnap cookies, (about 7 1/2 ounces)
• 2 tablespoons raisins
• 1 tablespoon canola oil
• 1 cup canned pumpkin puree
• 1/3 cup packed brown sugar
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon freshly grated nutmeg
• 2 pints (4 cups) frozen low-fat vanilla ice cream, softened (see Tip)

FILLING

 

PREPARATION

1. Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan with cooking spray.
2. To prepare crust: Combine gingersnaps and raisins in a food processor and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pan.
3. Bake the crust until set, about 10 minutes. Transfer to a wire rack to cool completely.
4. To prepare filling: Combine pumpkin, sugar, cinnamon, ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crust. Freeze until firm, at least 2 hours. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.

TIPS & NOTES

• Make Ahead Tip: Cover and freeze the pie for up to 3 days. | Equipment: 9-inch deep-dish pie pan
• Tip: To soften ice cream quickly, microwave on Medium-Low for 30 to 60 seconds.
• Storage smarts: For long-term freezer storage, wrap your food in a layer of plastic wrap followed by a layer of foil. The plastic will help prevent freezer burn while the foil will help keep off-odors from seeping into the food.

NUTRITION

Per serving: 230 calories; 5 g fat (1 g sat, 2 g mono); 4 mg cholesterol; 42 g carbohydrates; 4 g protein; 2 gfiber; 179 mg sodium; 165 mg potassium. Nutrition Bonus: Vitamin A (80% daily value) Carbohydrate Servings: 3  

How To Do The DASH

The DASH diet (Dietary Approaches to Stop Hypertension) is an excellent way to naturally lower blood pressure, but it also has many other benefits.  It can assist with weight loss, PCOS, improve cholesterol, protect against osteoporosis, diabetes, heart attack and stroke. The main premise of the DASH diet is to increase vegetables, fruits, low fat dairy, lean protein, and whole grains (with an emphasis on increasing potassium, calcium and magnesium) and to limit consumption of sweets, red meat  and sodium. To start, you should limit sodium to no more than 2400 mg, which is about 1 teaspoon, with a goal of no more than 1500mg of sodium a day, about 2/3 of a teaspoon. This could be challenging, so start slow! The servings for each food group are as follows based on a 1600 calorie a day diet. You should adjust these servings based on how many calories a day you plan on consuming.

• Vegetables: 3-4 servings daily (minimum). Serving size examples: 1 cup dark leafy greens, 1/2 cup cooked vegetables.  Frozen is just as good as fresh!
• Fruit: 3-4 servings daily (maximum). Serving size examples: 1 small hand fruit (apple, pear, plum), 1/2 cup fresh or frozen fruit. As long as fruit is not in heavy syrup, fruit is a great sweet treat. Keep the skin on for added fiber.
• Grains: 6 servings daily. Serving size examples: 1 slice regular bread or 2 slices light bread, 1/2 cup cooked cereal, rice or pasta or 1 cup dry cereal (serving sizes vary per company). Make at least half of grain choices whole grain.
• Fat free/low fat dairy: 2-3 servings daily. Serving size examples: 1 cup skim milk, 1 ounce low fat cheese, 1 small greek non fat greek yogurt.
• Lean Protein: 3-4 servings daily. Serving size examples: 1 egg or 1 ounce cooked lean protein such as fish or poultry. Always trim visible fat and never eat skin. Good cooking methods include broiling, roasting, grilling and poaching.
• Nuts, seeds, legumes: 3-4 per week. Serving size examples: 1 1/2 ounce nuts, 2 Tablespoons nut butter, 1/2 ounce seeds, 1/2 cup cooked beans, peas, soy or lentils (a great source of protein).  Beware nuts and seeds are very high in calories and should be portioned and consumed in moderation.
• Fats and oils: 2 servings a day. Serving size examples: 1 teaspoon vegetable oil, 2 Tablespoons light salad dressing or 1 Tablespoon low fat mayonnaise. We should be taking in no more than 30% of our calories from fat a day. Remove trans fat (hydrogenated oils and fried foods) and saturated fats wherever you can.
• Sweets: 3 or less servings a week.  Serving size examples: 1 Tablespoon of sugar, 1 Tablespoon jelly or jam.  Sugar is NOT a nutrient and therefore should be consumed in moderation.

DASH diet tips:

• Add extra vegetables to lunch and dinner.  Steam fresh vegetables are a quick and convenient way to get those extra servings in daily.
• Pay attention to sodium.  Limit packaged goods, frozen meals, deli meats, chips, pickles, soy sauce, cottage cheese, and canned goods.  Rinse canned foods three times to remove all excess sodium.
• Use seasonings, condiments and spices.  Mrs Dash is an excellent flavor substitute and comes in many new flavors.  Lemon juice, vinegar, garlic, onions and dried/fresh herbs are an excellent way to add zing without added salt and fat.
• Have fruit as snacks to avoid sugary temptations or switch to lower fat/sugar options such as skinny cow pops, greek yogurt pops or sugar free treats.
• Read those food labels and educate yourself.  Most packaged goods are very high in sodium and sugar.  Try limiting foods that have a %DV greater than 20% sodium or added sugar.
• Consider a meatless day. Experiment with legumes, beans, lentils and tofu instead of animal protein at least one day a week.
• Get moving. Exercise has been shown to assist in lowering blood pressure. Just start with walking or any physical activity you enjoy and do it regularly!

The DASH diet has been proven to lower blood pressure (as well as many other health benefits) and it is an overall healthy way to eat.  We could all use a little extra boost! Start slow decreasing sodium and increasing fruits and vegetables and you will be on your way to heart health.

Red Curry with Vegetables

From EatingWell:  October/November 2006

      Makes: 4 servings, about 1 1/2 cups each Active Time: 40 minutes Total Time: 40 minutes NUTRITION PROFILE  

• 4 teaspoons canola oil, divided
• 1 14-ounce package extra-firm tofu, rinsed, patted dry and cut into 1-inch cubes
• 1 pound sweet potato, cut into 1-inch cubes
• 1 14-ounce can lite coconut milk
• 1/2 cup vegetable broth or reduced-sodium chicken broth
• 1-2 teaspoons red Thai curry paste
• 1/2 pound green beans, trimmed and cut into 1-inch pieces
• 1 tablespoon brown sugar
• 2 teaspoons lime juice
• 1/2 teaspoon salt
• 1/3 cup chopped fresh cilantro
• 1 lime, quartered

1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tofu and cook, stirring every 2 or 3 minutes, until browned, 6 to 8 minutes total. Transfer to a plate.
2. Heat the remaining 2 teaspoons oil over medium-high heat. Add sweet potato and cook, stirring occasionally, until browned, 4 to 5 minutes. Add coconut milk, broth and curry paste to taste. Bring to a boil; reduce to a simmer and cook, covered, stirring occasionally, until the sweet potato is just tender, about 4 minutes. Add the tofu, green beans and brown sugar; return to a simmer and cook, covered, stirring occasionally, until the green beans are tender-crisp, 2 to 4 minutes. Stir in lime juice and salt. Sprinkle with cilantro and serve with lime wedges.

Per serving: 348 calories; 16 g fat (6 g sat, 4 g mono); 0 mg cholesterol; 41 g carbohydrates; 13 g protein; 7 g fiber; 451 mg sodium; 578 mg potassium.