a rts rts& &life Give Thanks T an extravagant Thanksgiving hanksgiving can be feast. This poses problems tough. It’s often a time for both your blood sugar where over-indulgence and your waistline. is supported, even Avoid over-indulgence encouraged, amongst by eating a well- family and friends. On balanced meal for average, people gain breakfast and lunch five to 10 pounds dur- before heading to your ing the holiday season holiday table. You may between Thanksgiving want to grab a high- and New Year’s. protein snack midday, According to the Stacy Goldberg such as whole wheat Calorie Control Columnist crackers and veggies Council, people con- with cheese or hum- sume 4,500 calories mus or even a protein and 229 grams of fat shake 2-3 hours before on average during your Thanksgiving meal. Thanksgiving Day. • Avoid food poisoning A typical holiday dinner by taking the proper precau- can contain approximately tions when dealing with your 3,000 calories plus 1,500 calo- turkey meat. According to the ries in appetizers and drinks Centers for Disease Control before and after the big meal. (CDC), when the turkey is left Combined, that’s the equiva- lent of more than 2¼ times the out at room temperature for average daily calorie intake and more than two hours, its tem- almost 3½ times the fat — with perature becomes unsafe as it moves into the danger zone 45 percent of calories from fat. between 40°F and 140°F, where The average person may con- bacteria can grow rapidly. The sume enough fat at a holiday CDC suggests thawing your meal to equal three sticks of turkey in the refrigerator, in butter. a sink of cold water that is But there are ways to help changed every 30 minutes, or yourself eat better. Here are in the microwave. some of my favorite healthy • It is also recommended to tricks and tips — you’ll be cook stuffing in a casserole thankful for them this coming dish to make sure it is thor- turkey day! oughly cooked, according to the CDC. Use a food thermom- STACY’S THANKSGIVING TIPS eter to make sure the stuffing • Many people skip breakfast center reaches 165°F. Bacteria and lunch in preparation for 52 November 16 • 2017 jn can survive in stuffing that has not reached 165°F and cause food poisoning. • Focus on nutrient-dense foods while filling your plate. Pile on the vegetables (skip- ping the creamy offerings such as green bean casserole), add a cup of fresh fruit, a fist-sized amount of protein and a small amount of complex carbo- hydrates. Fill your stomach with vegetables and protein to ensure you’re not running toward the pecan pie. • Stay active throughout your day before you sit down for a family meal. Wake up and exercise before piling into the car to see your family and friends. Aim for 60 minutes of cardiovascular exercise on Thanksgiving morning rather than just sitting and watching the parade! • Avoid dehydration by drinking water throughout the day and refilling your glass during your holiday dinner. Don’t let yourself be fooled into thinking you’re hungry when you may, in fact, just be thirsty. If consuming alcoholic bever- ages, be sure to limit the sugary mixes and heavy caloric beers. Alternate your alcohol with glasses of water. • Forget the football munch- ies! Be mindful of what you eat if noshing during the day, as this can double your caloric intake on Turkey Day. If you do snack while watching the big game, enjoy cut up veg- gies, roasted pumpkin seeds, toasted almonds or marinated olives. • Put your holiday pump- kin seeds to use by making a pumpkin-seed pesto hum- mus. Mix together plain hum- mus, roasted garlic cloves, basil, parsley, pepper, water, oil and toasted pumpkin seeds in a food processor. Blend until smooth. Dip fresh vegetables such as jicama, carrots or celery into the hummus for a protein-packed snack. • While mashed potatoes and gravy taste mighty deli- cious, it’s time to spruce up your side dishes with a helping of healthy sweet potatoes. The sweet potato is a nutri- tional powerhouse filled with vitamin A and more fiber than a traditional white potato. Skip the marshmallow-topped sweet potatoes and try roast- ing sweet potatoes in coconut oil, sprinkle with cinnamon, nutmeg and Himalayan pink salt and squeeze fresh oranges on top. Roast in the oven for 45 minutes to an hour and you will have plenty of holiday sweetness. For added crunch, top with lower-sugar granola or roasted pecans. • Another healthy alternative (plus a huge calorie and carb savings) to mashed potatoes is mashed cauliflower for added vitamin C. Replace your traditional mashed potatoes or even your bread stuffing with cauliflower as a gluten-free, low-carb alternative. • Add a festive, nutrient- dense salad to your holiday table with cooked and chopped butternut squash, kale, fresh cranberries and feta cheese. Drizzle honey, olive oil, herbs and seasonings to add an extra punch of flavor to your squash salad. • Save on fats, calories and carbs by making a crust-less pumpkin pie. Pumpkin is incredibly nutrient dense, low in carbs and high in fiber. • The average slice of apple pie contains 300 calories with 40 percent of calories coming from fat. Avoid these empty calories by stuffing baked apples with gluten-free oats, honey, cinnamon and pump- kin-pie spice for a healthy twist on the traditional apple pie. Top with granola, seeds, or chopped nuts for a tasty crunch. Add a dollop of high- protein vanilla Greek yogurt or Truwhip frozen dessert to make for a sweet treat. • Stacy Goldberg is a nationally recog- nized nutritional consultant, registered nurse and the CEO of Savorfull (savor- full.com), a Detroit-based company that sources healthy, allergen-friendly foods and provides nutrition-consult- ing. Savorfull is part of the Quicken Loans Family of Companies. NO INFORMATION PROVIDED THROUGH STACY GOLDBERG/SAVORFULL IS INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. YOU SHOULD ALWAYS SPEAK WITH YOUR PHYSICIAN OR OTHER HEALTHCARE PROFESSIONAL BEFORE TAKING ANY MEDICATION OR NUTRITIONAL, HERBAL OR HOMEOPATHIC SUPPLEMENT, OR ADOPTING ANY TREATMENT OR IMPLEMENTING NUTRITIONAL ADVICE FOR A HEALTH PROBLEM. eat right now