Stuff Your Turkey~ Not Your Stomach This Thanksgiving!

From Fitness Expert Jaime Brenkus:

Thanksgiving celebrations are a fun time to celebrate and give thanks for all the good things in your life. Thanksgiving holds traditions that date back centuries. Turkey Day traditionally is centered on a bountiful feast. This year, use the guide that’s attached in this email to help you indulge in all the great offerings that come with the holiday without going overboard.

Most men need about 2,000 calories a day, and most women need about 1,500 calories a day to maintain a healthy weight. Your Thanksgiving meal should make up about one-third of your daily calories if you plan on eating three meals on that day. In other words, women should aim for a Thanksgiving meal consisting of 500 calories and men for one consisting of 700 calories.

Simple Solutions:

1.  Divide your plate into thirds :  One third of your plate -vegetables, one third grains or starches, one third with protein.

2.  Enjoy smaller portions of the food your really want–Shouldn’t be ‘all or nothing.’

3. Eat regular meals the day of a holiday party.  Saving up the day’s calories doesn’t work because you end up so hungry –that you overeat.

No one sits down at the Thanksgiving table expecting a light meal. But between drinks, dinner, seconds and a slice of pecan pie, you might unwittingly be downing more calories than most adults should in an entire day.

LOOK: Can You Guess How Many Calories Are On Your Thanksgiving Plate?

1,144 calories 

“Keep stuffing portions under one cup (the size of a baseball),” Blatner says. “Traditional recipes contain a stick or two of butter.”

937 calories

“Instead of filling your plate with every side option, pick your top three,”

861 calories

“This dessert sampler contains more calories than a typical Thanksgiving meal. Variety stimulates appetite.” Try to choose one favorite instead of taking bites of everything.

Try these great tips and ENJOY Thanksgiving without that awful “can’t move I’m so full feeling!”

Happy Thanksgiving everyone!

Yours in health and resiliency,

~Dana

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3 Awesome Ways to Use Apples

It’s not fall without apples, right?

Apple cider, apple pie, caramel apples… Hold up, I need to keep it healthy here! 😉 (Even though apple cider is oh so delicious!)

Tip 1:

Use apple butter or applesauce to replace the margarine, butter, or oil when baking. It adds just a little sweetness and the moisture needed to make what you are baking just as soft and delicious….. with way less fat! I do this with any kind of boxed cake or dessert, with graham cracker crusts, or even for homemade cookies (if it’s a fruit-based cookie).

Tip 2:

Add apples into a salad with chicken for a little sweet/salty combo. Or, try putting some thin apple slices on your boring old turkey sandwich to liven it right up. In the morning, nothing feels more like fall than warm healthy oatmeal with some apple pie spice and fresh apples mixed right in. Try it, you’ll love it~

Tip 3:

If you pack it, you’ll eat it. Before you go to work, take an apple with you for a snack. Or, if you have kids, make sure to throw one into their lunch bags. Apples are at their best this time of year, so get as many fresh ripe apples while you can! Apples are great in the morning too because they give you ENERGY! Some research has shown they provide more energy than reaching for that extra cup of coffee….. Plus, they have a lot of fiber to make your stomach happy too…. Convinced yet? 🙂 I hope so!

Pumpkin Roll Protein Bars —– Perfect for the fall!

These Pumpkin Roll Protein Bars taste just like the cake part of a traditional pumpkin roll, only less calories/sugar/fat and more protein! They are so delicious and packed with wonderful fall flavors. With only 45 calories per bar, who could possibly pass these up?? They were a huge hit! 

 

Pumpkin Roll Protein Bars

Ingredients:

1/2 cup Ideal brown sugar

1 4 oz snack size unsweetened applesauce

2 tsp cinnamon

1 tsp ground ginger

1 tsp apple pie spice (or pumpkin pie spice)

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

2 tsp vanilla extract

4 large egg whites

1 15 oz can of raw pumpkin

—-

2 ¼ cups whole wheat oat flour

1 ½  scoops vanilla protein powder

1/2 cup unsweetened almond milk

Directions:

  1. Preheat oven to 350 degrees.

  2. Combine and mix the first 11 ingredients with hand or stand mixer

  3. Combine oat flour and protein powder in separate mixing bowl

  4. Slowly add to batter, mixing thoroughly

  5. Add almond milk and mix until batter is smooth

  6. Spray 9 X 13″ Pyrex dish with non-stick spray.

  7. Spread batter into the Pyrex dish

  8. Bake for 30 minutes

 **Makes 24 bars**

Nutritional Information – 1 bar

Calories: 45

Fat: 0.7 g

Carbohydrates: 8 g

Protein: 3.7 g

pumpkin roll protein bars

 

 

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4 Easy Steps to Baking Spaghetti Squash

I have always heard people talk about using this squash as a substitute for pasta. So, I finally decided to try it. Maybe I was worried it would be a long process or wouldn’t know how to cook it, but it only took 4 simple steps: Cut, Scoop, Bake, and Shred.

 

What you’ll need:

1 medium spaghetti squash

Large knife

9×13 glass baking dish

1/3 cup water

Fork

Spoon

Bowl (2 salad or one large bowl)

 

 

Cut

  • First, cut the squash in half length-wise. I am accident-prone, so I put a kitchen towel underneath to hold it. It didn’t slip at all. spa squash 1

 

Scoop

  • It’s very similar to a pumpkin inside, so this will be good practice for Halloween. Taking the spoon, scoop out of the seeds and messy part, leaving only the squash flesh. It should look like an empty bowl. spa squash 2

  • spa squash 4

Bake

  • Preheat the oven to 425 degrees.

  • Pour the water into the 9×13 glass baking dish spa squash 3

  • Place both halves of the squash flesh-side down into the baking dish

  • Bake for 37-42 minutes

  • When you can easily put a fork all the way through the flesh to the skin, it’s cooked thoroughly. The outside becomes almost “crispy.” spa squash 5

Shred

  • Taking your fork, start to scrape the inside of the squash from one side to the other (as best you can).

  • You will notice that what you have scraped turns into what looks like spaghetti! Place the shredded squash into a bowl. spa squash 6

  • Continue until all squash has been shredded and removed. The only thing left will be the outer shell. One half of the squash literally fills up an entire salad/soup bowl. So, keep another one on hand!spa squash 7

  • Do the same with the other half of the squash.

  • Voila!spa squash 8

 

I have read various ways to serve the squash. Some people pour marinara sauce over the squash, just like pasta. Others will add seasonings, olive oil, chicken, and vegetables to make almost a pasta salad. The squash isn’t like butternut squash. It’s actually kind of bland. So, you can really experiment! Have fun baking this at home- just four easy steps!

7 Satisfying Protein Snacks For Moms

http://www.parenting.com/gallery/7-satisfying-protein-snacks-for-moms?page=1

** Great snacks for new moms! We all know how busy you are, so these snacks will help keep you full longer and stop blood sugar spiked that, let’s face it, you don’t have time for! 🙂 **

 

Healthy Twist French Toast

Remember those Saturday mornings when you’d wake up to cartoons and the amazing smell of French toast pouring out of the kitchen? Well, French toast is back; and it’s healthy! (Even if you’re making it for one!) Pair it with some fresh fruit or yogurt to top it off! I created this recipe because A. I needed to figure out how to make French toast for one person and B.  I LOVE breakfast, but not the unhealthy refined sugars or breaskfast meats (bacon, sausage, etc.) that are packed with saturated fat. So, in order to still eat what I love without it being a thousand calories, I make a few easy switches anyone can do. The result? Not only was the French toast healthy, but I could add a kick of protein to my breakfast by cooking the extra egg whites! Bye, bye, bacon!

 

Healthy Twist French Toast

Ingredients:

2 slices 100% whole wheat bread (lite around 40-45 calories per slice)

3 egg whites

1/4 cup Egg Beaters (original)

2 packets Stevia

Apple pie spice

Organic maple syrup (use sugar-free as long as it’s made with an all-natural sweetener such as stevia or monk fruit) or Blue Agave Nectar

 

1. Preheat flat griddle pan on stove (medium heat)

2. Crack the 3 eggs, only leaving the egg whites in a bowl. Add the 1/4 cup of Egg Beaters french toast 1

3. Mix well with fork or whisk.french toast 2

4. Take a piece of bread, lay one side on top of the eggs until coated. Flip and repeat on the other side.

5. Place the bread coated in the egg mixture on griddle pan. french toast 4

6. Repeat with other piece of bread.

7. Take one packet of Stevia, sprinkle evenly over the top of one piece of bread. Repeat with other packet/piece of bread.french toast 3french toast 5

8. Sprinkle apple pie spice evenly  onto each piece of bread. french toast 6

9. After about 2-3 minutes, flip each piece of bread over. (should be slightly browned on cooked side)

10. Continue cooking for about 3-4 more minutes then remove from griddle.

*Each person has a preference when it comes to how “done” they like the bread to be.  So, cook it how YOU like it.

11. Pour leftover eggs from the bowl onto the griddle pan (as if you were making an omelet).french toast 7

12. Once the eggs no longer appear “runny” on top, flip eggs and cook the other side (about an additional 2-3 minutes). Remove from griddle, fold in half onto plate with French toast.

13. Pour and spread maple syrup onto each piece of French toast (about the size of a nickel or quarter).

14. Add some yogurt or fruit, and ENJOY!french toast 8

This recipe is so easy, fast, and great for those cooking only for themselves. However, this can easily be turned into a breakfast for the entire family! Just double or triple the recipe. Better yet, have your kids cook their own French toast and eggs (with your help/supervision of course!). Make it a family affair. 😉

Calories per serving

(with lite bread and 2 tbsp. all natural, sugar-free syrup)~ 180 cal.

(with lite bread and 2 tbsp. pure maple syrup)~ 260 cal.

*pure maple syrup: 2 tbsp= 100 cal., 13 g sugar

Protein:  17 g

 

 

Teriyaki Luau Tuna Steaks

Well, Good Friday is soon approaching, and just like every other Friday during Lent, that means no meat! So, if your family has lived on some not-so-healthy fried fish sandwiches every Friday, surprise them with this delicious (and easy!) meal idea.

Ingredients:

2-4 tuna steaks (depending on family size)

1 plastic Ziploc gallon bag

1 packet McCormick Hawaiian Luau marinade mix

¼ cup water

1/3 cup apple cider vinegar

4 tablespoons teriyaki sauce

3 tablespoons hoisin sauce

(*quinoa or sweet potatoes and steamfresh vegetables of your choice on the side)


 

  1. Take tuna steaks (about 4 ounces each) and place in a plastic bag (note: I get my tuna steaks at Trader Joe’s. They are waaaay less expensive than going to a fish market, and are wild caught without any additives. So, if there’s a Trader Joe’s nearby, it’s a good way to save some money!)
  2. Mix marinade packet with water and apple cider vinegar. Add to the bag with tuna steaks
  3. Add teriyaki and hoisin sauces to bag.
  4. Sit and let marinate on a plate in the fridge for at least a half hour.
  5. Meanwhile, whip up some quinoa or sweet potatoes and cook the vegetables in the microwave.
  6. Heat a non-stick skillet at medium on the stove top.  Add spray oil if needed.
  7. After 30 minutes, take out tuna and place in skillet.
  8. Tuna is typically cooked to taste:
    1. Some people like it seared on the top and bottom and uncooked on the inside. Others like it cooked all the way through.
    2. So, cooking times will vary from about 30-45 seconds on each side to about 4-5 minutes on each side. Cook the tuna how you like it. *pay attention to the warning about eating uncooked meat and seafood, however!
  9. Serve on plates with a small portion of quinoa.  Fill the rest of the plate with vegetables. Enjoy!

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