Start with salad or soup: Low calorie broth-based soups and smartly-dressed salads take the edge off your appetite, as long as they’re not drenched in creamy, high-fat dressings and greasy croutons.  Dress with some extra virgin olive oil and good balsamic vinegar; add fresh or dried herbs and a sprinkle of chopped almonds or walnuts.

Let’s Talk Turkey: Skinless turkey breast is about the leanest meat you can eat, only about 90 calories in a 3-ounce portion.  Dark meat is has more saturated fat, and about 130 calories per portion.  Moisten the breast meat by serving with low calorie tomato salsa and cranberry sauce (homemade, not the sugary canned version).

Gravy with Goodness:  Lighten up gravy by skimming off the fat from the turkey drippings.  Pour drippings into a bowl, place bowl into freezer while turkey is resting, about 15 minutes, then skim off the fat.  In a saucepan, combine 4 cups of defatted drippings, ground pepper to taste, 1/3 teaspoon of poultry seasoning and a cube of chicken bouillon: stir and simmer for five minutes.  In a separate bowl, whisk together ¼ cup of nonfat milk and ¼ cup cornstarch, then add to hot broth, stirring with whisk until smooth.

Stuffing to be Thankful For: These simple modifications apply to both your traditional and everyday recipes to make them lower in fat and calories.  Substitute nonfat evaporated milk for milk and cream; two egg whites or ½ cup of egg substitute for one whole egg; 100% fruit juice for chicken broth (or use de-fatted broth) and eliminate saturated fat and lower the amount of fat by substituting olive oil for butter. 

Portion Control:  Studies consistently show that the more you put on the plate, the more you’ll eat.  Plate the main course and starch sides in the kitchen, and offer unlimited bowls of salad and vegetables family-style.

Fat Reduction:  Reduce fat in recipes by half, or replace fat with lower calorie ingredients.  For example, replace half the fat in your quick bread, cookie, or cake recipes with fruit puree or unsweetened applesauce.  Make healthier mashed potatoes by substituting low fat buttermilk for whole milk or half-and-half, and reduced-calorie (trans fat-free) margarine-like spread for butter.  I add garlic to my potatoes…just soften a couple of cloves of garlic in a skillet sprayed with cooking spray while the potatoes are boiling, then mash into the cooked potatoes before adding buttermilk and spread. A serving (about ¾ cup) has about 150 calories and 4 grams of fat.

More Cooking Tips and Techniques: 

Ø       Bake, broil, grill…poach and even sauté foods, but not in butter or oil.  I usually cook and bake in nonstick pans, sprayed with cooking spray. 

Ø       If you’re braising, use nonfat broth or bouillon, or wine (the alcohol burns off for the most part), or 100% fruit juice, even water. 

Ø       Basting:  Reduce the fat calories by basting the bird with vegetable broth, white wine or orange juice

Ø       Dairy: Reduce total fat, cholesterol and saturated fat by substituting nonfat evaporated milk or low fat or nonfat dairy including milk, sour cream, yogurt and cheese.  Substitute low fat buttermilk for whole milk in any recipe.

Ø       Substitutions:

o        Eggs:  The yolk contains all the fat, cholesterol and most of the calories and the white has only about 25 calories per egg.  Substitute two egg whites for one whole egg. 

o        Bread crumbs:  Add fiber and lower fat calories by substituting crunchy cereal for bread crumbs or to top casseroles.  Try crushed corn flakes or nugget-type cereal like Grape Nuts.
 

***ESCHEWING THE FAT: FEATURE RECIPE***     What's a Thanksgiving Without a Bit of Pre-Feast Snacking?   Mix it up by offering your little Chick Pea this Healthy Hummus Dip!     Makes: 4 servings   Ingredients: 1 (15oz. can)       Garbanzo beans, (reserve liquid) ¼ teaspoon         Garlic powder 1 teaspoon          Cumin, ground 1 Tablespoon       Olive oil, extra virgin 2 Tablespoons     Lemon Juice, fresh squeezed ¼ teaspoon         Sea salt   Method: ·         Saving the liquid, drain beans. ·         In blender or food processor, combine beans, garlic powder, cumin, olive oil, lemon juice and salt. Blend on low speed. Gradually add reserved bean liquid until dip reaches desired consistency.     This recipe provided by the producers of “The Visual Guide: How To Make A Healthy Lunch For Kids!", which is NOW AVAILABLE at Healthy Kids' Catalog. Click here for product details.     ***FEATURE ARTICLE*** Build a Home Gym with Low Budget and Limited Space   Home gyms are increasing in popularity as fitness is becoming a family affair.  No need to agonize over the cost and inconvenience of a health club membership when you can get the same results in the privacy of your own home with relatively little expense.   Having a home gym, even with minimal equipment and limited space, can help your child maintain a regular work out schedule. There are many exercises kids can do simply with their body weight – especially for beginners.  Some examples of strengthening exercises include; push-ups, wall squats, stationary lunges, leg lifts and sit-ups.  Jumping jacks, stadiums (taking the steps), walking and jumping (with or without a jump rope) can be done for cardiovascular endurance.  No equipment is necessary for flexibility exercises.   Without any equipment at all, you can help your child set up a mini-circuit around your living space that includes alternating the above strengthening and cardiovascular exercises.  The child can build up to repeating the circuit several times per session.  Printing out the names of the exercises on index cards and placing them around the room will help kids keep order to their routine and keep a steady pace.  Kids can change the order of the exercises each workout for variety and fun.   As they begin to get stronger, progress to lightweight dumbbells, which are extremely versatile for strengthening exercises.  Dumbbells can easily be stored under a bed or couch or at the bottom of a closet for easy access.   In addition to strength training, it’s important for kids to get regular cardiovascular workouts as well. Stationary bikes, such as the innovative GamerCycle or Magnetic Resistance Recumbent exercise bike, are a great option, as is a stepping machine like the Twist n Step Mini Stepper.  Kids can increase the intensity of the cardiovascular exercises simply by moving a little faster which will ensure they continue to work within their target heart rate.    For your child’s flexibility program, he or she can simply spread out a blanket and use a rolled up towel to help them get an extra stretch, but remember: only stretch muscles that have been warmed up.  Minimal Budget   If you have a small budget, the following items will give you the most bang for your buck. With limited funds you want to include equipment that is flexible and can grow with your child. Resistance bands - also known as fitness tubing - are a great alternative that can be used in the smallest of spaces as well as thrown in a suitcase when your family is traveling.  These are available with variable resistance and most exercises can be adapted with a little creativity. Adding door connections to resistance tubing will aid your child in completing a full-body workout. Exercise Balls - also known as Stability Balls, Resist-A-Balls, Therapy Balls or Swiss Balls - are cherished by physical therapists and personal trainers, and are a fantastic addition to a home gym. The balls can provide a total body strengthening workout as well as be incorporated in cardiovascular activities and assist in stretching.  Exercise balls can be used with your child’s body weight or, as they advance, they can add resistance – like the bands mentioned above.    Small, indoor trampolines are a fun, easy, low-impact way to build and tone muscles through a whole body workout. They also provide heart-healthy aerobic benefits.   Exercise Video’s are a wonderful way to add variety to your child’s program and keep their routine fun and interesting. Most exercise video’s can be followed in minimal space and with little or no equipment.  As you can see, your child can achieve a complete strength workout with very little equipment.    A plethora of exercises can be done with limited space or tight budgets.  A one-time investment to set up a home gym can give your child a lifetime of good health and enjoyment.     "Your goals, minus your doubts, equal your reality." - Ralph Marston

 

***FEATURE ARTICLE***

Manage Your Child's Weight...in Bed!

 

Research at Bristol University shows that rising levels of obesity could be linked to a lack of sleep in childhood. The researchers blamed the shorter sleep periods among youngsters on increased use of televisions, mobile phones and computers. Studies have indicated that sleep loss could disturb the production of hormones that control the desire for calorie-rich foods, hunger and energy expenditure.

 

Here are a few ways to help improve your child’s quality of sleep:

·         To help your child fall asleep quickly, not allow him/her to consume stimulants such as caffeine, often found in soda and even chocolate, after three o'clock in the afternoon.

·         Encourage your child to take a warm bath or shower as the evening winds down to promote a state of physical relaxation - both physical and emotional.

·         As you're tucking your child in bed at night, ask questions to see if there is anything they are worrying about.  Allowing your child to articulate their fears before bedtime, and get some parental reassurance, can relieve stress and anxiety that could other keep their mind racing Use bedtime story time not only for bonding, but also as a transition from the busy, noisy world to a state of relaxation.  Try to read the story in a soft, monotone voice rather than loud and excitable.

·         To promote steady, uninterrupted "delta" sleep that is imperative for body recovery, create the right environment for your child - one that is dark, quiet and relatively cool is best.

·         Ensure your child has a good quality pillow and mattress that provides the proper support to the head, neck and spine. This increased ergonomic comfort will prevent much restlessness - tossing and turning - during the night that prevents a solid night's slumber.