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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Quinoa with Chipotle Pepper Chicken and Southwestern Vegetables~ Tasty Tuesday!

I absolutely LOVE quinoa, it’s delicious, nutritious, and you can pair it with pretty much anything! If you have never heard of it, look it up! Then go out and get some! 🙂 I created this recipe yesterday, had it today, and the verdict: delicious!! Enjoy!

Ingredients:

– 1 package organic chicken, each piece cut in half (I’ll explain below)

– 1 packet Chipotle Pepper marinade mix plus water to mix

– 1 bag Green Giant Steamers- cauliflower, carrots, and snap peas

– 1 cup quinoa, cooked (only use about 1/3 of the quinoa per serving once it is cooked)

– low sodium chicken broth

– Grill Mates Smokehouse Maple seasoningphoto 1 (4)

Directions:

1. Make Chipotle Pepper marinade as instructed on back of packet (I use 1/2 cup water and then a tablespoon of extra virgin olive oil)

2. Cut chicken breasts in half, place in plastic bag, cover with marinade, and refrigerate for a half hour.

3. While chicken is marinating, cook quinoa. I use half water and half reduced sodium chicken broth to give it a little kick of flavor. Set aside.

4. Place Steamers veggies in microwave and cook. Carefully remove.

5. Preheat oven to 350 degrees. Take chicken out of marinade bag, place on glass casserole dish, and cook for about 22-24 minutes (since the pieces are cut in half.)

6. When done, cut chicken into bite-size pieces.

7. Take quinoa, veggies, and cut-up chicken and mix together. Add the Grill Mates Smokehouse Maple seasoning on top. Serve!

photo 4

Notes: The reason why I say cut the pieces of chicken breast in half before putting into the marinade is because the half is about one serving of protein. The whole piece is two! They say your portion size of meat, beef, pork, etc. should be about the same size as a deck of cards, kind of like this:

photo 2 (3)

 

“Why is she posting a picture of a plastic bag??”

The other day I was shopping at Walmart and I was kind of in a hurry~ So, I just grabbed a box of snack-size bags I needed not thinking anything of it. Later that night when I was packing my lunch, I pulled them out and noticed they looked a little different than the normal snack bags! They had actually marked the portion sizes by 1/4 cups on the plastic! How cool is that???? 🙂 So, instead of pulling out the ol’ measuring cup and portioning out snacks that way, all you have to do is fill the bag (up to one cup) based on the bag’s measurements! I wish I would have thought of this! Geez! They are actually the Walmart “great value” brand, but I’m sure they are selling bags like this in other stores. Instead of just snack bags, they are called “portion pack” snack bags. This is such a huge time-saver and such a great idea, I had to share!