Tips for a Healthier Thanksgiving

 The average American gains 10-15 pounds during the holidays.

4,500 calories

2. The commonly cited statistic is that the average American will consume more than 4,500 calories on Thanksgiving Day alone. That's according to the Calorie Control Council, which represents the people who bring you diet foods.

 The main reason is simple. They eat more than they usually eat. They eat beyond fullness. They don't have portion control. These things are all avoidable if you plan ahead.
     I will be using the 21 Day Fix 

 nutrition plan, which is all about portion control and clean eating. I hope these tips help you too. 
      Start by filling half your plate with vegetables that are grilled or baked without butter or sauces. Add seasonings and natural flavors like lemon or thyme for flavor.
     Limit your turkey portion to 3 ounces (the size of a deck of cards). Mashed potatoes 1/2 cup, gravy 1/4 cup, sweet potatoes 1/2 cup (skip the marshmallows,

roll with 2 tsp. butter, and pie 1/8 slice (the size of a light bulb). I have posted in my recipe section, the recipes I will be using for Thanksgiving.

My Thanksgiving Menu-with 21 Day Fix 

3 ounces white turkey- 132 cal.                   (1 Red container)

1/4 gravy-30 cal.                               

2 Tab. stuffing-45 cal.                                (2 Tab.of Yellow)

1 cup green beans- 50 cal.                          (1 Green container)

1/4 cup minus 2 Tab. potatoes- 75 cal.      (1/2 Yellow container)

                                                                     

1 roll with 2 tsp. butter- 247 cal.               (1 Yellow container)

1/4 cup sweet potato soufle'- 89 cal.          (1/2 Yellow container)

                                                                      (1/2 Blue container)

1/4 cup Razzle Dazzle Dessert- 134 cal.     (1 Purple container)

                                                                       (1/2 Blue container)

1/4 cup Pumpkin Lasagna- 134 cal.           (1/2 Yellow container)

                                                                       

8 ounces sparking apple cidar-180 cal.      (1 Purple)

                                    TOTAL: 1,116 Calories

                      *saving you 3,384 calories!

Razzle Dazzle Dessert

Razzle Dazzle Dessert

2 c. crushed pretzels 3/4 c. melted butter 2 tbsp. powdered sugar 1 (8 oz.) cream cheese 8 oz. Cool Whip 1 c. powdered sugar 1 lg. box raspberry Jello 2 pkg. frozen raspberries Mix together pretzels, melted butter and the 2 tablespoons of powdered sugar. Then press in 9 x 13 inch pan. Bake 10 minutes at 350 degrees. Cool. Mix cream cheese, Cool Whip and 1 cup of powdered sugar; pour over pretzel crust.Dissolve large package of raspberry Jello in 2 cups boiling water. Add 2 packages of frozen raspberries not drained. Mix well and pour over cream cheese. Chill for a couple hours. Courtesy of my mom: Bonnie Church

Sweet Potato Souffle'

Sweet Potato Soufflé

What you’ll need:

3 medium sized sweet potatoes
2 whole eggs
3 egg whites
1/3 cup unsweetened almond milk
2 tbsp applesauce
1/3 cup honey
2 tbsp coconut oil, melted
1/2 tsp pure vanilla extract
1 apple, thinly sliced

Pecan/oat crumble topping:

1 cup chopped pecans
3/4 cup oat flour or oats
2 tbsp softened butter
1/3 cup honey or agave
Dash cinnamon
Pinch of salt

What you’ll do:

1. Preheat oven to 350 degrees.
2. Peel, chop, and boil sweet potatoes for 30 minutes.
3. Place boiled potatoes in a large bowl and mash up (should make about 3 cups). Add whole eggs, egg whites, almond milk, applesauce, honey, melted coconut oil, and vanilla. Mix well.
4. Pour mixture into a greased 9×13 pan and layer thinly sliced apples on top. Mix together pecans, oat flour or oats, softened butter, honey, cinnamon, and salt. Sprinkle on top of apple slices.
5. Bake 35-40 minutes. Makes 15 squares. Serve Warm.

What’s in it:

Each square has 178 calories, 10g fat, 16g carbs, 3g protein. Recipe yields 15 squares/servings.

Courtesy of Heidi Powell

Glazed Yams with Cinnamon and Nutmeg

By making a few substitutions to this classic fall side dish,

we’ve made it healthier without sacrificing the flavor.

Total Time: 1 hr. 10 min.

Prep Time: 10 min.

Cooking Time: 60 min.

Yield: 12 servings, 2/3 cup each

Ingredients:

2½ lbs. medium yams, peeled, cut into
2-inch pieces (about 8 cups)

1 tsp. sea salt, divided use

2 tsp. grated orange peel

2 Tbsp. 100% orange juice

1 Tbsp. fresh lemon juice

3 Tbsp. butter, melted

2 Tbsp. raw honey (or maple syrup)

½ tsp. ground black pepper

½ tsp. ground cinnamon

¼ tsp. ground nutmeg

Preparation:

1. Preheat oven to 350° F.

2. Arrange yams in 13x9x2-inch glass baking dish.

Season evenly with ¼ tsp. salt. Set aside.

3. Combine orange peel, orange juice, lemon juice,
 butter,and honey in a small bowl; whisk to blend.

4. Pour orange juice mixture over yams; toss to coat.

5. Sprinkle evenly with remaining ¾ tsp. salt, pepper,
cinnamon, and nutmeg.

6. Bake yams, stirring occasionally, for 50 to 60 minutes,
or until fork tender.

Authors

Beachbody

Italian Chicken with Potatoes and Green Beans

Ingredients

• 3-4 Chicken Breasts
• Red baby potatoes, cut into small cubes
• Green Beans (frozen, canned, or fresh)
• 1/2 stick of melted butter
• 4 tab Wildtree Italian Salad dressing Mix or (1 packet of Italian dressing mix)

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Directions

Arrange in 9x13 dish. Sprinkle with the Italian dressing mix and then top with a melted butter. Cover with foil and bake at 350°F for 1 hour. Enjoy!

Source: adapted from a recipe onPinterest

Leftover Turkey and Stuffing Enchiladas

I found this recipe a few years ago and love it! It is nice to find use for that left over Thanksgiving turkey and stuffing.

Ingredients:

• PAM® Original No-Stick Cooking Spray
• 1-1/2 cups turkey gravy (1-1/2 cups = about 12 oz)
• 1/4 cup reduced fat sour cream
• 1-1/2 cups chopped cooked turkey
• 1-1/2 cups leftover stuffing, warmed
• 1 cup shredded part-skim mozzarella cheese, divided
• 10 corn tortillas (6 inch), warmed
• 1 can (14.5 oz each) Hunt's® Diced Tomatoes with Basil, Garlic and Oregano, drained

Directions

1. Preheat oven to 375°F. Spray 13x9-inch baking dish with cooking spray. Combine gravy and sour cream in small bowl; spread 1/2 cup mixture in dish.
2. Combine turkey, stuffing and 1/2 cup cheese in bowl. Top each tortilla with 3 tablespoons turkey mixture. Roll up and place seam-side down in baking dish.
3. Spoon remaining gravy mixture over enchiladas; sprinkle with drained tomatoes and remaining 1/2 cup cheese. Cover dish with aluminum foil; bake 25 minutes or until enchiladas are hot and cheese melts. Remove foil; bake 5 minutes more.

Nutritional Information:

5 servings (2 enchiladas each) Calories 358; Total Fat 11 g (Saturated Fat 4 g); Cholesterol 58 mg; Sodium 986 mg; Carbohydrate 39 g; (Dietary Fiber 5 g, Sugars 3 g); Protein 26 g; Percent Daily Values*: Vitamin A 7%; Vitamin C 10%; Calcium 27%; Iron 13%

* Percent Daily Values are based on a 2,000 calorie diet.

From: Readyseteat.com