Monday, November 21, 2011

Thanksgiving tips and a great recipe!

I teach a muscle class on Saturday mornings and I also write a monthly newsletter. I sent this out as a special bonus to the members to help them this Thanksgiving and weekend. I thought I would share this with you.

Suzanne’s Healthy Thanksgiving Tips

Thanksgiving means family fun with all near and dears ones and it also means eating all sorts of lavish food and sweets. A Thanksgiving meal can consist of 2000 - 4000 calories! So here are some tips on how to avoid overeating on Thanksgiving. These tips will not stop you from having Thanksgiving fun or resisting yourself from those delicious and mouthwatering dishes but will simply help you to avoid Thanksgiving weight gain by taking simple precautions.

- Have a small meal before going to the Thanksgiving lunch/dinner-If you stave yourself the whole day before going for a Thanksgiving dinner then you are going to have more food that means more calories intake. Don’t forget to have a healthy breakfast!
-Drink smart-Before having your main meal drink two to three glasses of water, which will occupy some space in your stomach and will help you to eat less. If you drink alcohol, save those calories for a glass of wine with the meal. Skip the high-calorie, high-fat eggnog this year.
- Eat Slowly- Eat slowly and savor every bite. Give the food a chance to let you feel the satisfying feeling of fullness.
-Mentally add the calories you are having- You are not about to break out a food journal at the table, so try to mentally add up the calories in your head.
-Nothing like the fresh salad-Load up on salad. Salad is an amazing source of minerals, fibers and other nutrition. At the same time, it controls your appetite to consume heavy Thanksgiving meals. Remember, have a little dressing on the side or oil and vinegar.
-Limit yourself to one plate serving- Know your serving sizes and do not go for seconds! Pick baked sweet potatoes, steamed vegetables, and skinless white meat of turkey. Have a small taste like one or two bites of high fat foods like stuffing.
-Go for the roasted turkey-Turkey is a good source for a lot of minerals including zinc and potassium. Enjoy the turkey breast, which has limited calories and is tasty. Deep Fried turkey is full of calories so go for healthy roasted or baked turkeys.
- Keep yourself busy-After you had your meal, step away from the table, you are more prone to graze and eat mindlessly while sitting there. Help clean up, wash dishes, or play with the kids.
-Enjoy a small serving of dessert- Choose pumpkin over pecan pie and save a few hundred calories. Eat just the filling to take in fewer additional calories and limit trans fats. Make rules with yourself. Only have 1 sliver of dessert.
-Do not forget to exercise! Enjoy exercise in the morning. Go for a walk, run, put in an exercise DVD, look to see if your town has a Turkey Trot.
-Black Friday workout! If you are planning on shopping on Friday, put on your sneakers! Park far away from the mall and walk to it. When you are loaded with bags you will burn more calories walking back as well. Think of good form as well. Belly tight, chest lifted, squeeze your butt and shoulders back!

- Saturday Workout! Come to Elle-Fit Studio on Saturday November 26th and let us help you burn and work off those calories!
8:30 am: Workin Off That Turkey -Muscle Pump w/Suzanne
9:30 am: Dancin off the Desserts- Zumba w/Jill

Healthy Recipe!
I found this recipe in my November issue of Health magazine. I made it and it was delicious! I didn’t use the pumpkin seeds, simply because I did not have them and I had no clue what cardamom was, so I used pumpkin spice instead. At less than 200 calories a slice, serve this loaf as a figure-friendly alternative to pumpkin pie.

Pumpkin-Chai Quickbread
Prep: 10 minutes; Cook: 60 minutes; Total time: 1 hour, 10 minutes.
· Baking spray with flour
· 1 cup all-purpose flour
· 1/2 cup whole-wheat pastry flour
· 2/3 cup sugar
· 3/4 teaspoon baking powder
· 1/4 teaspoon baking soda
· 1/4 teaspoon salt
· 1/2 teaspoon ground cinnamon
· 1/2 teaspoon ground ginger
· 1/4 teaspoon ground cloves
· 1/8 teaspoon ground cardamom
· 1/8 teaspoon ground allspice
· 2 eggs
· 1 egg white
· 1/2 cup 2% reduced fat milk
· 1/3 cup canola oil
· 1 cup canned pumpkin purée
· 1 tablespoon pumpkin seeds
1. Preheat oven to 350°. Coat a 9- x 5-inch loaf pan with baking spray.
2. Combine all dry ingredients (through allspice) in a large bowl.
3. Whisk eggs, egg white, milk, oil, and pumpkin in a medium bowl until thoroughly blended. Add wet ingredients to the dry ingredients, stirring until just blended. Spread batter into the prepared pan. Sprinkle pumpkin seeds on top.
4. Bake the bread until lightly browned and a toothpick inserted into the center comes out clean (60 to 65 minutes). Cool in the pan for 10 minutes, then turn out onto a wire rack and let cool for 30 minutes or more.

Nutritional Information
Calories: 184
Fat: 7.8g( Sat. 0.9g, Mono 4.4g, Poly 2.1g)
Protein: 4g
Carbohydrates: 25g
Fiber: 2g
Cholesterol: 32mg
Iron: 1mg
Sodium: 128mg
Calcium: 44mg