Healthy and Tasty Tips For Thanksgiving

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Thanksgiving is next week and many of us are planning on seeing family, friends, and eating good foods. Here are some easy tips to make your Thanksgiving a healthy one!

• Eat only 1 - 2 servings of turkey and other sides
• Do not overload your plate
• One serving without skin: 2 oz. = 50 - 70 calories (depending on how it was cooked)
• Limit your eating to 2nd's and not 3rd's
• Add whole grain to your stuffing
• Lowers many chronic diseases 
• Helps weight management 
• Lowers blood pressure
• Lowers gum disease and tooth decay
• Recipes
• Bulgur Stuffing with Dried Cranberries and Hazelnuts
• Wild Rice Stuffing With Apple and Sausage
• Include at least 3 dark green vegetable side dishes
• Has less calories per serving
• Has vitamins, lowers cholesterol, and blood pressure
• Tons of Fiber to keep your weight management in check
• Recipes
• Broccoli, Shitake and Red Onion Roast
• Balsamic-Glazed Green Beans And Pearl Onions
• Brussels Sprouts with Bacon, Garlic, and Shallots
• Use Turkey Bacon for less calories
• Healthy sweet potato recipes
• Sweet potato is loaded with vitamin C vitamin A, potassium, calcium, and iron
• Used by bodybuilders to help build muscle
• Recipes
• Sweet Potato Casserole
• Marshmallow Whipped Sweet Potatoes
• Healthy pie recipes
• Make sweet pies without all the unwanted extra calories
• Recipes
• Pumpkin Pie With Rum
• Oatmeal-Nut Crunch Apple Pie
• Pear Custard Pie
• If you want to try everything that is displayed to eat for Thanksgiving then get small portions of each.
• Getting 1 - 2 oz of each dish will save you unwanted calories you do not want to take in and will save you from looking like a prude during Thanksgiving.
• Take your time while eating
• Your body does not know it is full until 20 minutes. 
• Take your time and converse with you family and friends. I'm sure there is a lot of catching up to do.
• Drink red wine, low calorie beer, fresh squeezed juices, and/or water
• Cut out sodas, especially diet sodas
• Red wine is loaded with anti-oxidants
• Drink beer like Miller 64 and other low calories that are under 100 calories
• Fresh orange juice or homemade organic lemonade has less calories than the high corn syrup prepackage ones.

Cinnamon And Honey Oatmeal

It is always important to start off your day with a hearty whole grain breakfast to give you the energy to work and train. Oatmeal is super easy to make and with so many different types of ingredients. This recipe calls for cinnamon and honey. Here are some benefits of both!

Cinnamon

• Regulates blood sugar
• Reduces LDL cholesterol and may reduce risk of cardiovascular disease
• It has anti-infection compounds that combat bacteria and other pathogens
• Reduces pain linked to arthritis
• May reduce proliferation of cancer cells
• Contains manganese, fiber, iron, and calcium
• Effective for menstrual pain and infertility

Honey

• Prevents cancer and heart disease
• Increases athletic performance
• Reduces ulcers and gastrointestinal disorders
• Reduces cough and throat inflammation
• It is anti-bacterial and anti-fungal

Cinnamon and Honey Oatmeal

Ingredients:

1/2 cup of old-fashioned oatmeal

1 cup of water

2 tbsp of honey

1/2 tsp of cinnamon

Directions:

Step 1: Put the old-fashioned oatmeal in a microwavable bowl and add the water. Microwave for 2 minutes.

Step 2: Sprinkle the cinnamon and drizzle the honey on the cooked oatmeal. Mix thoroughly and allow to cool for 2 - 5 minutes.

This recipe is a easy and healthy way to start out you morning!

Nutrition Facts Cinnamon and Honey Oatmeal Serving Size 1 cup
Amount Per Serving
Calories 280.89 Calories from Fat  25
% Daily Value
Total Fat 3.02g	5%
Saturated Fat 0.5g	3%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 1.81mg	0%
Total Carbohydrate 62.66g	21%
Dietary Fiber 4.77g	19%
Sugars 35.52g
Protein 5.18g	10%
Vitamin A (IU) 3.83	0%
Vitamin C 0.26mg	0%
Calcium 3.82mg	0%
Iron 2.08mg	12%

Whole Wheat Flour Tortilla Recipe

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Whole Wheat Flour Tortilla Recipe

Ingredients:
2 cups of whole wheat pastry flour
1 teaspoon of baking powder
2 tablespoons of olive oil (for low fat: substitute with unsweetened apple sauce)
3/4 cup of warm water
a pinch of sea salt

Directions:

Step 1: Combine the whole wheat pastry flour, baking powder, and sea salt. Then, add the olive oil a mix together thoroughly. Next, add the warm water ( a little at a time) to form the dough. Allow the dough to rest for at least 10 - 20 minutes.
Step 2: Break up the dough and form into small balls ( 8 - 12 depending on the size you want ). Heat up a griddle or pan on medium - high temperature. On a lightly floured surface, use a rolling pin to flatten out each ball to desired tortilla size.
Step 3:  Your pan or griddle should now be nice and hot. Cook each side of each tortilla for about a minute. Wrap up the finished tortillas in foil paper for future use.

Nutrition Facts Whole Wheat Flour Tortillas Serving Size 1/8 cup Amount Per Serving Calories 95.23 Calories from Fat  25 % Daily Value Total Fat 2.67g 4%    Saturated Fat 0.33g 2%    Trans Fat 0g   Cholesterol 0mg 0% Sodium 47.12mg  2% Total Carbohydrate 15.55g 5%    Dietary Fiber 2.67g 11%    Sugars 0g   Protein 2g  4% Vitamin A (IU) 0 0% Vitamin C 0mg 0% Calcium 14.16mg 1% Iron 0.96mg 5%