Eat Smart! Strategies to take to the Thanksgiving table

Ah, Thanksgiving dinner. Friends, family and all that food! Just the thought of it can put one in a carb coma.

But as with all things in life, moderation is the key, so plan your eating strategy. Here are a few ideas that may help you enjoy your time at the turkey table without feeling guilt the next day.

• Take time to enjoy your food. Slow down, enjoy your company and eat mindfully.
• Take smaller portions. You can always go back for seconds.
• Take time to enjoy your indulgences. Rate your favorite foods from 1-10 and eat only 9s and 10s.
• Take time and listen to your stomach. When you are full, push your plate away. No need to be stuffed like the turkey.
• Take time to eat breakfast and avoid skipping meals before the feast. If you become too hungry you may overeat.
• Take a dish to pass. The hosts will appreciate it and you can make sure there is a healthy dish available.
• Take a walk before and after dinner. The extra steps will help curb your appetite and steel your resolve.
• Take time to compliment the cook – especially if you are doing the cooking.

Above all, remember, this is just one day out of 365. This day will not make or break you if you make wise food choices the rest of the year.

TIP: Use your Food Tracker on your portal/home page before you sit down at the table. Knowing how many calories are in a specific food may help you eat a smaller portion. It will also help you identify foods that are lower in calories.

RECIPE: Sweet Potato Casserole

Try this “healthified” casserole that boosts only 250 calories per serving — less than half the calories of the original 540 calories version.

Ingredients:

SWEET POTATOES
· 1 can (40 oz) sweet potatoes in syrup, drained
· 1/3 cup granulated sugar
· 1/2 teaspoon salt
· 1/4 cup fat-free egg product
· 1/4 cup fat-free (skim) milk
· 1/2 teaspoon vanilla

TOPPING
· 1/4 cup packed brown sugar
· 3 tablespoons all-purpose flour
· 1 teaspoon ground cinnamon
· 1 tablespoon no-trans-fat vegetable oil spread, melted
· 1/3 cup chopped pecans

Preparation:
1. Heat oven to 350°F. Spray 1 1/2-quart casserole with cooking spray.
2. In large bowl, mash sweet potatoes. Stir in granulated sugar, salt, egg product, milk and vanilla; spoon into casserole.
3. In small bowl, mix all topping ingredients except pecans until well blended. Stir in pecans. Sprinkle over sweet potato mixture.
4. Bake uncovered 35 to 40 minutes or until thoroughly heated.

Makes 8 servings.

Nutrition:
Calories: 250 (calories from fat: 45)
Total Fat: 5g
Saturated Fat: 0.5g
Trans Fat: 0g
Cholestero:l 0mg
Sodium: 220mg
Total Carbohydrate: 47g
Dietary Fiber: 4g
Sugars: 37g
Protein: 3g

Source: www.eatbetteramerica.com

Walk with Santa Challenge

It’s time for December’s challenge to win a free subscription to Family Doctor Magazine. Written by health-care professionals, James Hubbard’s My Family Doctor is your trustworthy, evidence-based source for reliable health information–delivered straight to your door.

This December you’ll have the chance to be Santa’s Walking Buddy.

At WalkingSpree we have a diverse group that include many faiths and beliefs, so we fully recognize that not everyone celebrates Christmas or the spirit of Santa Claus. If you do not want to participate in the Walk with Santa Challenge. You can easily remove him from your buddy list by going to Walking Buddies and click remove. We will still verify if you’ve walked more than 7,000 steps on days between now and December 31st.

Rules:

You will notice on your profile page starting tomorrow morning that you now have a new walking buddy. . . Santa Claus. Jolly Ole Saint Nick himself.

Santa averages 7,000 steps every day during December (he doesn’t hit 10,000 because he’s on his sleigh a lot this time of year).

For every day you walk more than Santa from today until Dec. 31st, your name is entered into the draw for the subscription to Family Doctor Magazine.

Holiday Walking Tips

The holidays can be a challenging time for people to find time to exercise with visiting friends and family. So here are some suggestions to help you get those holiday steps in:

1. Holiday Shopping – You’re at the mall already, so instead of feeling frustrated that you’ve got to run around the mall so much, check your pedometer regularly and refuel that frustration into success that you’re getting healthier and boosting your steps.

2. Park far away from the malls

3. Family walks – While visiting family and friends. Instead of everyone sitting on the couch stuffed to the gills from food, suggest everyone go for a walk instead to look at the Christmas lights.

4. Shoveling snow – Not anyone’s favorite job. Remember as you push the scoop down the driveway that you’re adding more steps to your pedometer.

5. Decorating – While decorating the tree or house, take one item per trip to add more steps.

6. Walk & Talk – The holidays are a time when we’re often on the phone with family and friends. Take advantage of this time to use a portable phone and walk around your house while talking.

7. Holiday parties – Often a time for dancing. Get out on the dance floor and step up a storm.