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Surviving the Holiday Season!!Fall 2011
In This Issue
Ways to Enjoy Thanksgiving without going overboard
Tips to Avoid Halloween Candy
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Thanksgiving and the holiday season are upon us.  Here are some tips to have a healthy and happy holiday season without the guilt.
Ways to enjoy Thanksgiving without going overboard
1.  Eat breakfast!  Don't starve all day--you will overeat later.   You may think that skipping breakfast will save calories that you can use later for the big meal, however this is NOT true.  Meal skipping leads to overeating later and less control over your food choices.  

2.  Start with soup.  A low-calorie hot liquid helps to fill you up with hardly any fats or calories.  A cup of tomato-vegetable soup or consomme with vegetables is satisfying and a better choice than a cream soup or eve a salad with full-fat dressing (350 calories).

3.  Replace the fat in stuffing with low-sodium chicken broth and add a bunch of chopped vegetables to dilute the bread.   Many recipes have butter as the liquid to moisten the bread stuffing.  If you replace all that fat with equal amounts of low-sodium chicken broth for extra flavor it'll be just as moist without the calories.  A cup of chicken broth is around 10 calories compared to one tablespoon of butter at 100 calories.   Also you may want to rough chop celery, mushrooms 

4. Use a tablespoon to serve yourself instead of a ladle!  It's built in portion control.  Compare a tablespoon in serving size to a typical serving spoon; it's about a one to three ratio.  Downsizing your serving size with a tablespoon will save you about 150 calories per dish.

5. Skip the skin and you'll cut the calories in half per serving.   For a 6 oz serving of turkey, taking off the skin saves about 300 calories.  Also, it doesn't make much caloric difference whether you eat white or dark meat, but what does save the calories is skipping the skin.

6.  De-fat your gravy.  Fat free gravy can be full of flavor.  Cook your turkey with enough time to cool in the pan.  Use the juices in the pan for making gravy but dump the hardened fat that rises to the top or use a gravy separator to get rid of the fat.  Keeping the fat can be a calorie bomb, even just a ladleful.

7.  Choose a simple potato such as a baked white or sweet potato, as nature intended it, without a casserole filled with extra fat and sugar.  Go plain for the potato and sprinkle it with fresh dried herbs and seasonings, including ground pepper and chives.  By skipping the butter, cheese, sour-cream and brown sugar, you will be able to eliminate a lot of unnecessary fats and calories.  Herbs and seasonings will save calories but not hinder your palette.  Use some of the de-fatted gravy on top for extra flavor.

8.  Take a 20 minute walk after eating instead of a nap.  Walking will not only help eliminate some of the calories you just took in but will also help your metabolism.

Tips to Avoid Halloween Candy
1. When buying candy, buy candy you do not love.  If the candy in your pantry is stuff kids like but that you don't enjoy, it will be easier to resist opening those bags and diving in.  For most of us, that means anything but chocolate.
2. Out of sight, out of mind.  Ask your co-workers to keep their candy jars and bowls inside their desks or stashed in a cabinet in the break room so you won't be tempted every time you see it.  If they want to keep candy on their desks, ask them to use a colored container with a lid so you can't see inside.
3. Savor one piece of your favorite candy for only Halloween Day.  Then sit back and slowly savor the taste sensation.  It's so easy to pop a piece of candy into your mouth mindlessly and not get the full enjoyment you would get if you saved it and ate it when you know you will be enjoying it the most.  Indulge you sweet tooth on occasion, because denying yourself completely could lead to an all-out binge.  

4.  Replace the candy with better choices.  Put out a bowl of colorful fruit or veggies in place of the candy.

5.  Move the candy jar.  If you have to get up to get a piece of candy, it is not always worth the effort, whereas when the candy is convenient, consumption is higher.

6.  Count the empty wrappers.  It's so easy to pop fun-size candy bars into your mouth that you can lose track of how quickly the calories are adding up.  If you keep the wrappers on your desk, it will remind you of how many you ate and hopefully inspire you to exercise in moderation and stop after one or two.  

7.  Take a walking break.  Getting away from your desk for a breath of fresh air can invigorate you and help you get over the mid-morning or mid-afternoon slumps that are often mistaken for hunger.

8.  Manage you hunger.  Eat breakfast before coming to work.  Your preplanned meals will keep you feeling satisfied and make you less likely to raid the candy bowl.

9.  Sip on a low-calorie beverage.  Keep yourself busy by drinking at least 64 ounces of zero calorie water or low calorie non-carbonated drinks (i.e. crystal light) a day.
Healthy, Delicious Recipes
Old Fashioned Cinnamon Oatmeal with Blueberries
2/3 cup water
1/3 cup Plain Rolled Oats
1/2 cup Blueberries
Dash of cinnamon
Bring water to a boil.  Add oatmeal.  Cook 5 minutes stirring occasionally.  Add blueberries and cinnamon.  Cover and let set for 2 minutes.
Servings: 1
Nutritional Information:  Calories: 134, Total Fat 1.8g, Sodium: 1mg, Total Carbohydrates: 16g, Dietary Fiber: 4g, Protein: 4g.
Healthy Breakfast Sandwich
1/4 cup Egg Whites
2 Slices Turkey Bacon
1 Slice of Whole Wheat or Whole Grain Toast
1.  Cook Turkey bacon in microwave (2 minutes) or until desired crispness is obtained.
2.  Toast slice of bread
3.  Cook egg whites in non-stick spray (1 minute)
4.  Make sandwich by slicing toasted bread in half, placing turkey bacon on bread and egg whites on top.
Nutritional Info:  Calories 134, Total Fat 2.2g, Saturated Fat 0.5g, Cholesterol: 15mg,  Sodium: 440 mg, Potassium: 108mg, Total Carbohydrate:  18g, Dietary Fiber: 2.5 g,  Protein: 18g.
Delicious Turkey Waldorf Pitas
1 Tbsp of light mayonnaise
1 whole wheat pita bread, halved
1/8 pound thinly sliced fresh turkey breast
1 small apple
1 Tbsp dried cranberries
1 Cup shredded lettuce

If you desire toast the pita bread.  Slice up one small apple and put aside.  Spread the mayonnaise inside the pita, then fill with turkey, apple slices, cranberries and lettuce.  
Nutritional Information:  Calories:  370, Fat 13g (Sat fat 2g),  Carbohydrates 45g,  Sodium: 530 mg,  Fiber: 7g, Protein: 22g.
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