Monthly Archives: November 2014

Have a Healthy Thanksgiving

Thanksgiving Facts to Make you Gobble

  • 46 million turkeys are consumed on Thanksgiving each year!
  • An average of 4,500 calories and 229g of fat are consumed per person on Thanksgiving. (Most people need around 65 g of fat or less per DAY!)
  • Studies show that the average person gains 1-2 pounds every holiday season, which can quickly add up over time if you’re not working it off.


Use the government’s MyPlate to help you enjoy your Thanksgiving feast while staying on the healthy track. One of the main points of the MyPlate diagram is portion control. All foods have a place on the plate, but you should eat larger portions of fruits and vegetables with smaller portions of meats and starches.  The good thing about Thanksgiving is that, while there is a TON of food, there are usually also a TON of vegetables.  Squash, brussels sprouts, sweet potatoes, green beans, salad – If you take up most of the real estate on your plate with veggies, you’re forced to control the portion of stuffing, turkey, and mashed potatoes – items that often pack in hundreds of calories. Stick with only one plate of food to avoid over-stuffing yourself with seconds or thirds!

Be mindful of hidden sources of fats and sugars.  Green bean casserole is high in fat.  Sweet potato casserole is loaded with sugar and butter.  Canned cranberry sauce is high in sugar.  Instead, choose steamed green beans, oven roasted sweet potatoes, and cranberry sauce made with whole cranberries.

After the feast, get the whole family involved in some type of physical activity. Take a walk, play football in the yard, or get moving with an activity based video game!

For more healthy Thanksgiving tips, see “A Healthy Thanksgiving Plate


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Filed under Nourish the Mind

Sweet Potato Apple Bake

With one of the biggest eating days of the year right around the corner, now is the time to think about what you plan on serving for Thanksgiving! The average adult consumes over 4,500 calories on Thanksgiving — maybe it is time to lighten up the meal!! Instead of a calorie, sugar, and fat heavy sweet potato casserole, try this lightened up sweet potato apple bake! All the delicious flavors you are looking for, but with less calories!


3 cups sliced peeled cooked sweet potatoes
3 cups sliced peeled tart apples
3/4 cup packed brown sugar
3/4 tsp ground nutmeg
1 tsp ground cinnamon
1/4 tsp ground allspice
1/4 tsp salt
dash pepper
1 Tbsp butter Continue reading

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Filed under Nourish the Body

Slow Cooker Applesauce

What screams fall more than fresh apples and homemade applesauce? Nothing! Slow cooking the applesauce in a slow cooker fills your house with delicious smells of fall! With no sugar added, this applesauce is a healthy snack or light addition to any meal. Keep in the refrigerator for up to 1 week or for longer storage, keep in the freezer for up to 6 months. 



3 pounds apples (fuji, gala, McIntosh, Jonathan, etc)
1/3 cup water Continue reading

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Filed under Nourish the Body