10 tips for a Healthy Thanksgiving

BodyWisdomByDrDonna

10 tips for a Healthy Thanksgiving

Body Wisdom by Dr. Donna Goldstein

 

1. EAT BREAKFAST AND LUNCH AND YOUR HEALTHY SNACK AS YOU WOULD DO EVERYDAY.

Start the day with a hearty breakfast and have lunch with in between healthy snacks as you normally do. This tip is fundamental for a healthy holiday experience and will prevent you from showing up at dinner starving. It will help you make good choices.

2. WHEN COOKING, CHOOSE HEALTHY PRODUCTS AND RECIPES.

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If you are cooking, there are many ways to create healthier Thanksgiving dishes. Cauliflower is a good substitute for mashed potatoes. Sweet potatoes don’t require marshmallows or tons of butter. You can easily cook any veggie with veggie broth, adding some herbs and garlic. For cranberries sauce you can transform it to a cranberry salad. One great tip is to avoid eating the turkey skin, or avoid the turkey completely! If you are offering a vegan Thanksgiving menu, you can be creative and replace meat with many vegan meat substitutes and fruits and vegetables.

3. EAT YOUR RAINBOW OF VEGGIES FIRST.

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This is a great tip for an everyday occasion but specially the holidays. Before reaching for the tempting stuff, fill two-thirds of your plate with a rainbow of vegetables, will it will keep you from indulging in unhealthy food.

4. STICK TO HEALTHY PORTIONS AND HEALTHY ‘TASTES’.

If you have the option, choose a salad plate for the night and fill two-thirds with vegetables. Complete the plate with protein and leave a small corner to indulge yourself, and have a bite or taste of that pie if you choose.

5. DRINK WATER.

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The body often mistakes thirst with hunger, be hydrated and start drinking plenty of water starting the day before. During your meal choose water or sparkling water over sodas and alcohol. If you want to have a glass of wine, think in advance when you will enjoy it most, with the appetizers or at dinner time and choose water or tea the rest of the day. You can also use this opportunity to drink one of your teas.

thanksgiving
A great alternative to drinking soda or alcohol this holiday.
6. TAKE CARE OF THAT SWEET TOOTH – EAT MORE FRUITS AND LESS PIE.

Here comes the moment of truth for everyone with a sweet tooth out there! The good news is that you don’t have to avoid dessert altogether. If you’ve eaten a healthy meal, eat the fruit first so you don’t crave so much and then have a small piece or taste of pie!

7. BE ACTIVE AND CHOOSE OUTDOOR ACTIVITIES OVER TV AS QUALITY FAMILY TIME.

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The holiday’s are about spending quality time together as family and friends. Minimize TV time, this is not a quality time together. Be creative and find another family activities. Weather permitting, go for a walk in the neighborhood, dance, keep the kids active by playing soccer or a dance family contest. There are also some table games that can keep you active and away from the buffet table and leftovers!

8. LEAVE THE TABLE OR REMOVE YOUR PLATE ONCE YOU FINISH EATING.

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Simple tip: Once you’re done eating, leave the table or put your plate away. If possible, move to another room and chat and play with family and friends.

9. BE MINDFUL, THANKFUL AND AWARE OF YOUR FOOD CHOICES

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Be aware of and grateful for each component of your healthy meal. Share about the healthy choices that you are making and give thanks for them and the opportunity to spend time with friends and family.

10. COMMIT TO YOUR HEALTHY PATH MOVING FORWARD.

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Thanksgiving is a wonderful time to connect with family and within ourselves. We gather around food giving thanks for all we have and sometimes we tend to over indulge ourselves. Don’t let a Turkey Day binge turn into an “I blew it” binge that lasts till January 1st. Go back on your healthy path the next day! Drink water, have a good night sleep and give thanks! You’ve made it!

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What to expect with Body Wisdom by Dr Donna

BodyWisdomByDrDonna

Body Wisdom Feedback from Pilot Program

  1. Make healthier choices on a daily basis-100%
  2. Less Fatigue/ more energy-100%
  3. Break my weight loss plateau-90%
  4. Taste buds changes( not craving sugar or salt)- 80%
  5. Having a accountability/support system-70%
  6. Putting yourself first- priority -70%
  7. Sleeping better (Earlier  and deeper)-60%
  8. New exercise habits-50%
  9. Better Relationships –Self/others ( less stress)-50%
  10. Clearer mind-50%

How to Maintain Your Weight Loss – 8 Easy Tips for Eating Out

BodyWisdomByDrDonna Healthy weight loss

by Dr. Donna Goldstein
Adapted from Johnny Bowen

1. Pre-plate your food at the buffet. Research by Brian Wansink, PhD, has found that when people load their plate at a buffet one time only, they eat about 14 percent less food than when they take smaller portions and go back for more. You don’t have to try everything! Take the food that works best for you on your program. Or better yet- avoid buffets all together!

2. Practice “hari hachi bu.” In Okinawa— one of the half-dozen places on the globe where extraordinary numbers of healthy centenarians live—there is a saying: “hari hachi bu.” It means push away from the table when you’re about 80 percent full. Practice hari hachi bu, and leave the table before you’re totally stuffed!

3. Say “No, thank you.”   The white bread or rolls in the bread basket are the worst and least nutritious thing on the table. They are also the worst thing to eat first (think sugar/insulin spike) and the thing we tend to fill up on before the good stuff comes. When the waiter comes with the bread basket, send it back, or put it out of reach.

4. Split dishes . One of the things I frequently do at restaurants is order one dish from each course—soup, appetizer and entrée—and then split it all family style with my dining partner. Alternatively, try ordering some offbeat combinations like two appetizers and a salad, or soup and appetizer. With today’s restaurant portions, a “small” meal like that is more than enough to fill you up.

5. Double up on vegetables. Whenever I order a main course in a restaurant and it automatically comes with a starch, such as potatoes or rice and  a veggie, I ask the waiter to hold the starch and double up on the vegetables- steamed is best, or sautéed in a little olive oil. Or they may be willing to change it for a side salad. Sometimes there is an “upcharge” –it’s worth it to get your veggies in and avoid the starchy carbs!

6. Salad or soup before going out. Research by Barbara Rolls, PhD, at the University of Pennsylvania shows that eating a small green salad or a cup of soup before the meal caused people to spontaneously eat significantly less over the course of the meal. Low calorie, broth-based soups are the best for appetite control—think chunky vegetable or minestrone 

7. Bring it home before you start- whenever I do order an entree, the easiest thing to do  is ask for a “to-go” box right there- put half your  meal in it  and have the waiter take it off the table and put away till you go. That ensures you will not overeat or pick away because it is there, and you’ll  have a nice healthy meal the next day too, as most restaurant portions are at least twice the size you need for a “fueling”!

8. Eat out less! When you are cooking you know the quantities and quality of the food you are eating. Restaurants often add  fillers and sweeteners- extra butter and fat, high fructose corn syrup, MSG, salt and more. You save  money when you cook at home and often time, especially when you cook enough for  a few meals. A healthy stew/soup from  your own farmer’s market can be made to taste different each night, with the addition  of different protein sources and  spices.

 

Outsmart the Most Common Calorie Traps

According to Cynthia Sass, R.D., of Shape Magazine, the three mistakes that even savvy dieters make are:

1)    Not doing the math: Read labels carefully and calculate the true calorie cost before you indulge

2)    Scoring free samples: The free goodies at the mall may seem harmless, but they can cost you a few hundred calories

3)    Cleaning your plate: To stay on track, especially when dining out, decide how much you’d like to eat in advance, then when the meal arrives, portion out that amount and have the rest wrapped to take home.

 

Cilantro Lime Shrimp Quinoa Bowls

BodyWisdomByDrDonna
CilantroShrimpPrep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes
IngredientsCilantro Lime Quinoa
1 cup quinoa, rinsed and drained (I used rainbow quinoa)
1/2 teaspoon kosher salt
Juice of half a lime
2 tablespoons cilantro, choppedMango Salsa
2 mangos, peeled and diced
2 tablespoons red onion, diced
1 tablespoon cilantro, chopped
1/4 teaspoon chili powder
1/4 teaspoon kosher salt

Cilantro Lime Shrimp
1 pound large shrimp, peeled and deveined
2 teaspoon grapeseed oil or other flavorless oil
salt and pepper to taste
1/2 teaspoon cumin
Juice of half a lime
1 tablespoon cilantro, chopped

Avocado Crema
1/2 of a ripe avocado, peeled and cubed
1/4 cup plain non fat greek yogurt
juice of half a lime
1/4-1/2 teaspoon kosher salt
1/4 teaspoon cumin

Other Ingredients
1 can black beans, rinsed and drained

Instructions

Cilantro Lime Quinoa

  • In a medium sized sauce pan bring the quinoa, 1/2 teaspoon of salt, and 2 cups of water to a boil.
  • Once the quinoa is boiling reduce the heat to medium low, cover with a lid, and let it simmer for 15-20 minutes or until all the liquid is absorbed.
  • Off the heat stir in the lime juice and cilantro.
  • Season with more salt if necessary.

Mango Salsa

  • In a large bowl toss together the diced mangos, red onion, cilantro, chili powder, and salt.
  • Cover and refrigerate until ready to serve.

Avocado Crema

  • In a blender combine all of the ingredients and blend until smooth.
  • Scoop the crema out into a bowl or put it in a squeeze bottle, cover, and refrigerate until ready to serve.

Cilantro Lime Shrimp

  • Season the shrimp with salt, pepper, and the cumin.
  • Heat the oil in a large nonstick or cast iron skillet over medium high heat.
  • When the skillet is hot add in the shrimp.
  • Cook the shrimp for about 2 minutes then flip them over and cook the other side for another 1-2 minutes.
  • At the very end of the cooking squeeze in the juice of half a lime and add in the chopped cilantro.

Assembling the Bowls

  • Fill each bowl with about 1/2 a cup of the cooked quinoa.
  • Top the quinoa with a 1/4 of the shrimp, 1/4 of the black beans, and as much mango salsa and avocado cream as desired.
  • Serve immediately.

BRUSCHETTA EGGPLANT WITH TOFU

BodyWisdomByDrDonna

BruschettaEggplantPREP TIME: 30 MINUTES
COOK TIME: 20 MINUTES
(2 SERVINGS)

Ingredients30 oz Mori-Nu® Silken extra-firm tofu*, cut into ½” cubes
1-½ cups raw, unpeeled eggplant, cut into 1” cubes
1 cup (1-2 medium) plum tomatoes, seeded and chopped
½ cup scallions (3-4 scallions), chopped
2 Tbsp fresh basil leaves, chopped
2 tsp olive oil
¼ tsp garlic powder
1 clove garlic, minced
Non-stick cooking spray
Dash of salt and/or pepper (optional)

Instructions

  • Preheat oven to 400° F. Lightly mist a large (or two medium) non-stick baking sheet with non-stick cooking spray until lightly covered. 
  • Place eggplant and tofu, well-spaced, in a single layer on baking sheet. Lightly drizzle olive oil over eggplant and tofu. Sprinkle on garlic powder. 
  • Bake 7-10 minutes. 
  • Flip and bake an additional 7-10 minutes, or until eggplant is tender when tested with fork. 
  • In large serving bowl, combine tomatoes, scallions, garlic, and basil. 
  • Add eggplant and tofu. 
  • Salt and pepper to taste if desired. 
  • Toss gently to mix. 
  • Serve and enjoy.

Roasted Vegetables

BodyWisdomByDrDonna

Roasted VegetablesPrep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Yield 6 servings

The easiest, simplest, and BEST way to roast vegetables – perfectly tender and packed with so much flavor!

Ingredients

2 cup broccoli florets
2 cups cremini mushrooms
2 cups chopped butternut squash
1 zucchini, sliced and quartered
1 yellow squash, sliced and quartered
1 red bell pepper, chopped
1 red onion, chopped
2 tablespoons olive oil
2 tablespoons balsamic vinegar, or more, to taste
4 cloves garlic, minced
1 1/2 teaspoons dried thyme
Kosher salt and freshly ground black pepper, to taste

Instructions 

  • Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
  • Place broccoli florets, mushrooms, butternut squash, zucchini, squash, bell pepper and onion in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.
  • Place into oven and bake for 12-15 minutes, or until tender.*
  • Serve immediately.

Notes
*Baking time may need to be adjusted depending on the thickness of the vegetables.

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