THANKSGIVING WISHES

 

As we enter the week of Thanksgiving, we are deeply thankful and extend to you our best wishes for a happy and healthy Thanksgiving Day. Please let us know what you're grateful for and how you plan to spend the holiday.

BEST AND WORST THANKSGIVING FOODS

If you’re wondering which, calorically speaking, are the best and worst Thanksgiving dishes to choose, we’ve got the skinny. 

Which is the skinnier pick: White or dark meat (turkey)?

White meat. Per 3 ounces, opting for the "white" turkey breasts over the "dark" meat will save you 50 calories and 4 grams of fat: 115 calories and 7 grams of fat versus 160 calories and 11 grams of fat, respectively. 

Which is the skinnier pick:  Green bean casserole or sweet potato casserole?

Even with its creamy mushroom soup and crispy fried onions, traditional green bean casserole (161 calories, 9 g fat per 3/4 cup) is a lighter pick than sweet potato casserole (285 calories, 5 g fat per 3/4 cup). Part of the reason is that green beans are so low-cal to start. That said, the starchier sweet potato is full of good-for-you nutrients, including beta carotene, a potent antioxidant and precursor to vitamin A.

Which is the skinnier pick: Pumpkin pie or apple pie?

At 316 calories and 14 g of fat per slice (1/8 of a 9 inch pie), pumpkin is a slimmer choice than apple, which will cost you 411 calories and 19 g of fat for that same-size slice. One explanation for the higher calorie count: the double crust. Another bonus of picking the pumpkin: whipped topping has significantly fewer calories and less fat than the vanilla ice cream often served atop apple.

Which is the skinnier pick: Traditional sausage stuffing or a dinner roll with butter?

If you’re all about the calories, go for the dinner roll with a pat of butter, which will set you back 140 calories and 4.5 g fat, versus the 371 calories and 19 g of fat you’ll gobble down in 3/4 cup of the stuffing. But if you love stuffing, go for it—maybe just go for a smaller serving: Thanksgiving comes but once a year, after all.

Which is the skinnier turkey topper: Jellied cranberries or gravy?

Surprise! Gravy is actually the skinnier selection in this case. Per 1/4 cup, gravy delivers about 30 calories and 1.5 g fat, versus the cranberries, with 110 calories (and 0 g fat) per 1/4 cup. Why so high? Lots of added sugars.

Courtesy of eatingwell.com

HOW TO PREVENT AND DEAL WITH HOLIDAY OVEREATING

As much as we love holiday meals, there’s an invisible line that can be crossed  if one is not mindful. That line separates a great celebration with wonderful food, from an afternoon of discomfort and regret. I have to remind myself that I live in a land of abundance where delicious food is available year round. So why eat until I’m miserable? Why not enjoy the occasion and still feel good when it’s over?

You hear a lot about how to prevent overeating during the holidays, but what do you do after you’ve overeaten anyway?

Everybody overeats at times; that’s normal. The difference is that for some, an episode of overeating sets off a chain reaction: “I already blew it; I might as well keep eating and restart my diet tomorrow (or on January 1st). I call this the eat-repent-repeat cycle; maybe you’ve seen that pattern in yourself.

People who don’t struggle with food overeat occasionally too. The difference is that although they may feel regretful, they don’t feel guilty and they don’t punish themselves. They just feel uncomfortable so they may skip their next snack, postpone their next meal, feel like eating less, and/or want to take a walk. They aren’t punishing themselves; they’re just listening to their body wisdom so they naturally compensate for occasional overeating.

Mindful eating can help you return to this natural state too. Mindfulness is simply awareness of the present moment. Mindful eating allows you to focus on the immediate effects of eating more than you needed, rather than beating yourself up over the potential long term consequences. That allows you to make adjustments and learn from the experience. Here’s how:

Notice how you feel. Sit quietly for a few moments and become completely aware of your body. Focus on the sensations so you’ll remember them the next time you’re tempted to overeat. Does your stomach feel full, stretched, or bloated? Is there any discomfort or pain? Do your clothes feel tight? Is there any nausea or heart burn? Do you feel short of breath? How is your energy level? Do you feel sleepy, sluggish, tired, or lethargic? You may be less likely to repeat the mistake if you remind yourself how it feels to overeat (kind of takes the fun out of it, doesn’t it!).

Don’t beat yourself up. Overeating is simply eating more than your body needs at that time. Overeating doesn’t mean you were “bad.” It just means that you made a mistake—so don’t miss the lesson!

Turn your mistake into a learning experience. There are a lot of reasons people eat past the point of satisfaction: habits, learned behaviors, past dieting, and mindless eating. Ask yourself, “Why did it happen?” and “What could I do differently next time?” For example:  

“It was a special occasion.” You’re more likely to overeat if you only give yourself permission to eat enjoyable foods on special occasions. You don't need an excuse to have a wonderful meal—so why use a special occasion as an excuse to overeat?

Here are examples of other triggers for overeating.

I felt obligated.
It tasted good so I just kept eating.
I wanted to taste everything.
I was afraid I wouldn't get that food again.
I saved the best for last.
I wasn't paying attention as I ate.
I ate too fast.
I had too much on my plate.
I hate to let food go to waste.

Wait to see when you feel physically hungry again. Rather than continuing to eat by the clock or because you feel like you’ve already blown it, listen to your body. You may not be hungry for your usual snack or even your next meal.

When you get hungry again, notice what you feel like eating. You might notice that you’re hungry for something small or something light—maybe a bowl of soup or cereal, a piece of fruit, or a salad. Gradually learn to trust and respect what your body tells you; as you become more mindful, you’ll naturally seek balance, variety, and moderation.

Last, don’t use exercise to punish yourself for overeating. Instead, be physically active consistently and use the fuel you consume to live a full and satisfying life.

STOP DIETING...MAKE A LIFESTYLE CHANGE

You’ve heard it so many times that you probably say it in your sleep. "Diets alone don’t work; if you want to lose weight and keep it off, you have to make a lifestyle change."

But what does a lifestyle change look or feel like, and how do you know when you’ve made one? The way some people talk about it, you’d think there’s some sort of mystical wisdom you get when you “make the change” that tells you when and what to eat, and how to stop worrying about the number on the scale. Does this mean you’ll finally stop craving chocolate and start liking tofu?

The basic difference between a diet mentality and a lifestyle mentality is simply a matter of perspective. Having the right perspective may not make tofu taste better than chocolate, but it can make all the difference in the world when it comes to achieving your goals, avoiding unnecessary suffering along the way, and hanging onto your achievements over the long haul.

Here are the main ways a diet differs from a lifestyle:

1.A diet is all about numbers—the number on the scale and the number of calories you eat and burn. Success is defined in terms of how well you stick to your numbers.

A lifestyle change is all about you. It’s about lining up your eating and physical activity with your real goals and desires. Success is defined in terms of how these changes make you feel about yourself.

 2.The diet mentality assumes that reaching a certain weight is the key to finding happiness and solving other problems. That’s why messing up the numbers on any given day can be so upsetting—it means you’ve messed up on just about everything that really matters.

The lifestyle approach assumes that being overweight is usually the result of other problems, not the cause. Addressing these problems directly is the best way to solve both the problems themselves and your weight issues. This means focusing on many things, not just the numbers on the scale or the Nutrition Tracker. Numbers only tell a small part of the story, and “bad” numbers often provide good clues into areas that need attention.

 3.Going on a diet involves an external and temporary change in eating technique. You start counting and measuring, and you stop eating some foods and substitute others, based on the rules of whatever diet plan you are using. Maybe you throw in some exercise to burn a few extra calories. You assume that it’s the technique that produces the results, not you. The results of a diet are external; if you’re lucky, you may change on the outside—but not on the inside. Once you reach your goal weight, you don’t need the technique anymore, and things gradually go back to “normal.” So does your weight—and then some. And, of course, all the problems you hoped the weight loss would solve are still there.

Making a lifestyle change involves an internal and permanent change in your relationship with food, eating, and physical activity. You recognize that the primary problem isn’t what you eat, or even how much you eat, but how and why you eat. Eating mindlessly and impulsively (without intention or awareness) and/or using food to manage your emotions and distract yourself from unpleasant thoughts—this is what really needs to change. Learning to take good care of yourself emotionally, physically, and spiritually—so that you don’t want to use eating to solve problems it really can’t—is a lifelong learning process that is constantly changing as your needs and circumstances change.

This doesn't mean the surface level things don't matter. Clearly, controlling how much and what you eat is vital, and caring how you look is a great motivator. The real issue here is where you fit into the picture. The key to both permanent weight loss and feeling satisfied and happy with yourself and your life is to take personal responsibility for what you can control, and let go of everything else.

Many factors that are out of your control—your genes, age, medical status and previous weight history— will affect your weight and appearance. These factors may determine how much weight you can lose, how quickly you’ll lose it, and how you’ll look and feel when you’ve gone as far as you can go. When you focus too narrowly on the numbers on the scale or what you see in the mirror, you are staking your happiness and satisfaction on things you really can’t control. That pretty much guarantees that you’ll be chronically worried, stressed, and uncomfortable—and more likely than ever to have problems with emotional eating.

And when you rely too much on external (diet) tools, techniques, and rules to determine your behavior, you are turning over your personal responsibility to the tools and techniques. If you find yourself frequently losing motivation or feeling powerless to control your own behavior, it’s probably because you’re counting on the tools to do your part of the work for you. You’re the only one who can decide what’s right for you; only you can change your attitude and perspective to match your personal reality.

One of the best ways you can start the transition from a diet to a lifestyle is by taking on the responsibility to identify the problems you need to work on and gather the info you need. Whether it’s coming to terms with emotional eating, improving your body image, or finding a vision of the life you want to live—you’ll find that you aren’t alone and that plenty of support and help is available.

You just need to take that first step away from the diet mentality and closer to a new and improved life(style).

HOMEMADE PUMPKIN PIE SCRUB

Pumpkin can soothe and protect your skin, nourish tired or dry skin, refresh and soften the skin, unclog the pores, remove impurities and help to control acne. Pumpkin also works as an accelerator for other ingredients, helping your skin absorb vital nutrients and vitamins quickly. Pumpkin offers so many benefits when applied topically to the skin.

• 1 cup Granulated Sugar or Sugar in the Raw
• 1/4 cup Oil
• 1/4 cup Pumpkin
• 1/8 tsp  ground Nutmeg
• 1/8 tsp  ground Cinnamon
• 1/8 tsp  ground Cloves
• 1/8 tsp  ground Allspice
• 1/8 tsp  ground Ginger

Mix everything together and apply generously to clean skin, massaging gently in a circular motion paying special attention to dry spots like elbows, knees and feet. Rinse with warm water and enjoy your soft and supple skin. I dare you not to eat this yummy body treat!

HCG PHASE 3 PUMPKIN SOUP

Pumpkin Soup

1 tablespoon butter
1 cup chopped onion
3 tablespoons whole wheat flour
1/2 teaspoon curry powder
1/4 teaspoon ground cumin
1/4 teaspoon ground nutmeg
2 garlic cloves, crushed
1 cup peeled and cubed (1/2-inch) sweet potato
1/4 teaspoon salt
2 14 1/2-ounce cans fat-free, low-sodium chicken broth
1 15-ounce can pumpkin
1 cup 1% low-fat milk
1 tablespoon fresh lime juice
2 tablespoons chopped fresh chives (optional)

INSTRUCTIONS

1. Melt butter in a Dutch oven over medium-high heat. Add onion; sauté 3 minutes. Stir in flour, curry powder, cumin, nutmeg, and garlic; sauté 1 minute. Add sweet potato, salt, broth, and pumpkin; bring to a boil. Reduce heat; simmer, partially covered, 20 minutes or until potato is tender, stirring occasionally. Remove from heat; cool 10 minutes.

2. Place half of pumpkin mixture in a blender or food processor; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with remaining pumpkin mixture. Return soup to pan; stir in milk. Cook over medium heat 6 minutes or until thoroughly heated, stirring often. (Do not boil.) Remove from heat; stir in juice. Garnish with chives, if desired. Yield: 6 servings (serving size: 1 cup).

NUTRITIONAL INFORMATIONCALORIES 121 (21% from fat); FAT 2.8g (satfat 1.6g, monofat 0.7g, polyfat 0.2g); PROTEIN 5.1g; CARBOHYDRATES 19.7g; FIBER 3.5g; CHOLESTEROL 7mg; IRON 1.5mg; SODIUM 565mg; CALCIUM 85mg.

Health Benefits of Pumpkin

Those wonderful days of autumn are upon us. The season of goodies and goblins is sure to include a pumpkin or jack-o-lantern or two. But, before you trash that sagging pumpkin on your porch, think again. The pumpkin has much more to offer than crooked smiles or a menial filling for holiday pies.

Antioxidant Rich

Beta carotene: The rich orange color is a dead give away to the nutrients present in pumpkin. Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers than those who fail to include beta-carotene-rich foods in their diet.

Loaded with Potassium: Studies show people who have a potassium rich diet lower the risk for hypertension. Potassium rich foods include bananas, broccoli, avocados, pomegranate and many others.

Zinc: Not only is zinc a major boost for your immune system, it also aids in bone density support for people at risk for osteoporosis.

High in Fiber: Diets rich in fiber may prevent cancer, heart disease and other serious ailments.

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HOW MUCH FAT SHOULD I EAT EACH DAY

There's a big misconception in the nutrition world that eating dietary fat makes you fat. Because of this widely held belief, a lot of people try and stay away from fat in an attempt to lose weight or improve overall health.

Types of Fats

There are three types of fats; saturated, unsaturated and trans fats. Saturated fats are found in meat products, unsaturated fats are found in vegetable products and trans fats are found in a variety of processed foods. You should limit your fat intake to 30% of your daily caloric intake.

Saturated Fats

Saturated fats are found mainly in animal products. These are known as the bad fats. These fats raise your bad cholesterol levels which can lead to an increased risk of cardiovascular disease. Sources of saturated fats include meat, dairy and eggs. It is recommended that your intake of saturated fats be about 10% of your overall daily calorie intake.

Unsaturated Fats

Unsaturated fats are found mainly in vegetable products. These are known as the good fats and can help lower your risk for cardiovascular disease. Sources of unsaturated fats include vegetable oils (particularly olive and canola), nuts, seafood and some fruits and vegetables. It is recommended that your intake of unsaturated fats be about 20% of your overall daily calorie intake.

Trans Fats

Trans fats are manmade and were designed to improve flavor and shelf live. A trans fat is made by taking an unsaturated fat and making it act more like a saturated fat. Sources include baked goods, non-natural peanut butter, margarine and vegetable shortening. If you see hydrogenated vegetable oil listed on the nutrition label, the food contains trans fats. The process makes foods taste better and last longer however the health implications can be serious. Trans fats lower levels of good cholesterol while increasing levels of the bad ones. Trans fats increase your risk for cardiovascular disease. It is recommended that you try to avoid trans fats.

Eating Fat Doesn't Make You Fat

Excess calories combined with a lack of physical activity makes you fat. Eating too many carbs or too much protein will have the same effect that eating too much fat has. At the end of the day, if you eat more calories than you burn, you will gain weight. It doesn't matter whether those extra calories come from carbs, proteins or fats, the result will be the same.

Losing Weight

If you are trying to lose weight, avoid simply cutting all fats out of your diet. Losing weight requires that you: 1) figure out how many calories you burn each day 2) figure out how many calories you eat each day 3) create a calorie deficit, eat less calories (by about 500 calories each day) than you burn. Calories should be cut across the board rather than just focusing on one of the macronutrients.

Good fats can have positive health effects. By limiting all fats in your diet, you are missing out on some key health benefits.

CALORIES AND SERVING SIZES

Though counting calories religiously can drive you crazy and isn't a good idea for everyone, you should have an idea of how many you are taking in. You should also try and stick by the serving sizes on the nutrition label. If you count only one serving but are actually eating 3-4, your calorie estimation will be way off and you'll end up gaining weight.

Remember that calories are the only thing that will dictate whether you lose, maintain or gain weight. The simple equation is calories in versus calories out. If you eat more calories than you burn, you will gain weight. If you eat less than you burn, you will lose weight. There is no way around this equation.

Hunger

The biggest enemy of a diet is hunger. When you get hungry, you get cravings and usually these cravings aren't for healthy foods, they're for high calorie items such as ice cream, hamburgers and soda. The trick to avoiding hunger is to eat smaller meals and snack throughout the day. By eating before you feel any hunger, you won't get cravings and binge on unhealthy foods.

Diet

The bottom line is that if you eat foods you like in moderation combined with healthy options such as salad, fruit and lean meats, you will lose weight without giving up what you like or going crazy over numbers. The keys to any diet are balance and moderation.