renee-stuff the turkey and not your self

8/13/2019 Renee-Stuff the Turkey and Not Your Self

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Stuff the Turkey and Not Yourself:How to Make Smart, Tasty Choices During the Holiday Season

2010 by Renee Wiggins

All rights reserved. No part of this publication may be reproduced or transmitted in any

form or by any meansgraphic, electronic, or mechanical, including photocopying,

recording, taping, or by any information storage and retrieval systemwithoutpermission in writing from the publisher, except in the case of brief quotations embodied

in critical articles and reviews.


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CONTENTS

Introduction4

Chapter One

Think Healthy and Still Have a Great Thanksgiving 5

Chapter Two

Create the Best Turkey Dinner with No Weight Gain 9

Chapter Three

Lower the Calories but Sizzle the Senses 12

Chapter Four

Do the Turkey Run 14

Chapter Five

Two Recipes You and Your Guests Will Love 15

Chapter Six 17

Are You Thinking of Eating Out This Thanksgiving?

Chapter Seven 18

Healthier Beverages

Chapte Eight 20

How to De-Stress During the Holidays

Chapter Nine 22

Taking Charge of Your Holidays


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INTRODUCTION

I am writing this book to inform my clients and anyone else about how to stay healthyduring the holidays.

Being on a diet can be stressful, especially during the holiday season. Not only do you

have to monitor your food intake, but you also have to be mindful of food portion sizes.

Thats since we tend to eat a lot more because it is a festive season, and the shelves ofgrocery stores are filled to the max. If you work at a hospital or for a huge corporation,

sometimes you find each floor celebrates in addition to the company party.

Ohh, those poundsthey seem to creep on you. Wait!!! It doesnt have to be that way.

You can have a tasty Thanksgiving without the loaded fat, sugar, and salt, and this bookwill show you how.

This season, commit to staying healthy all year round!


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Chapter One

Think Healthy and Still Have a Great Thanksgiving

Are you tired of gaining five to ten pounds at each Thanksgiving meal?

If youre anything like me, you know that its incredibly easy to doalmost as easy as

eating a second slice of pumpkin or sweet potato pie!

In this book, youll discover how to get through the Thanksgiving meal, and the entire

holiday season, while maintaining your current weight andyour self-respect. In short,

youll learn how to exercise control.

Maril ynn s Story

Marilynn, wife and mother of three, always cooks the Thanksgiving dinner and she gains

weight every year. Her weight gain confuses her because she says shes doing so much

cooking and cleaning leading up to the meal that shes usually too tired to eat.

But, after questioning her, we realized that Marilynn eats more than she thinks she does

every year. Thats because, as shes cooking, shes tasting. Shes taking a little bit of this

and a little nip of that and the calories add up. This year, now that shes aware of what

shes doing, Marilynn is going to try to be more in control.

Plan Ahead

Holiday cooking can be very stressful for the cook, so please dont let the added pressure

of cooking a healthy meal burden you. In fact, you may want to follow my sistersexample. She prepares her meal two days before Thanksgiving so that shes able to relax

and enjoy the day with family.


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Whatever works for you, do it so that youre able to deliver a healthy meal, while keeping

your sanity intact.

Appetizers and Hors D'oeuvres

If you have relatives and other guests who like nibbling throughout the day, be sure to

have some healthy, low-fat snacks around. Here are some ideas:

A low-fat pizza treatsimply add salsa to a Triscuit cracker or whole wheatcracker, and top it with Parmesan cheese; zap in the microwave for fifteenseconds or less, and youre done!

A half of a cherry tomato on a Club cracker

A new and improved recipe for spinach dip:

10 ounces frozen chopped spinach, thawed and drained

1 cup fat-free plain yogurt

8-ounce can water chestnuts, drained and chopped1 cup light or fat-free sour cream

1 cup light or fat-free mayonnaise

1 package Knorr Vegetable Soup Mix

Mix all ingredients; cover and chill at least two hours.

Put dip in hollowed-out loaf of round bread and serve with vegetables.

You will find your guests will love these simple treats, and theyre certainly better foryou than the pigs-in-a-blanket!


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The Main Course

For starters, please dont deep fry the turkey. It can be dangerous if you are too close tothe house, and the turkey will be high in fat.

Some of us dont want turkey unless we have gravy, too, and it is possible to enjoy gravywithout adding an abundant number of calories to the meal. For example, if you use a

package gravy mix, mix with water, instead of fat from the turkey, to avoid adding a lot

of extra calories. Or you can try adding skim milk and water to add volume. My mothersgravy was delicious, but it was loaded with fat. Its nice to know theres a healthy

alternative.

Second, serve mostly white meat because it contains fewer calories and less fat than dark

meat.

This year, try cooking your mashed potatoes with low-sodium chicken broth and serve

them with herbs instead of butter. To add healthy fiber to your meal, leave the skin on thepotato.

Then there are those candied yams! Mmmm, I can see and smell them now! But, believe

it or not, there are delicious alternatives for cooking sweet potatoes that dont include a

lot of extra sugar or fat. Heres one of my favorites:

Leaving the skin on, wash the potatoes and slice them while raw.

Then place them into a frying pan.

Cover with cup brown sugar, 1/3 cup raisins, and pour in one can of

unsweetened pineapple juice and pineapple chunks.

Let them cook until tender.


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Mmm, good!

My family loved my mothers macaroni and cheese. Heck, why wouldnt we? She used

two entire sticks of butter, one-and-a-half pounds of cheese, three eggs, and a full cup of

whole milk! But, now that Im older, I realize that it really was a heart attack waiting tohappen!

And Ive learned that theres an easy way to reduce the calories in a pan of macaroni andcheese while keeping the great taste. Heres my favorite recipe for it:

1 cups macaroni, boiled

1 egg and 2 egg whites

stick butter

1 cup low-fat milk pound cheese

Optional: 2 tablespoons hot pepper oil to taste, for flavor

Heat oven to 350 degrees.

Boil macaroni until done.

Drain off water and add eggs, butter, and milk. Stir well.

Let bake for thirty minutes.

Then shake bread crumbs on top and bake for an additional ten minutes.

Five Quick Tips for No Weight Gain at the Turkey Table

1. Focus on the salads, fruits, and vegetables.

2. Before you have the main course, drink water and/or have a broth soup,

and eat your salad.

3. Ensure that half of your plate is full of vegetables, with the rest holding

proteins and starch.

4. Learn to say no to seconds. If you just cant, eat more vegetables and be

sure to keep your sauces on the side.

5. And remember that those calories you consume while preparing the meal

do count.


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Chapter Two

Create the Best Turkey Dinner with No Weight Gain

Are You Af raid to Lower the Fat?

I think that some of us are actually afraid to lower the fat in our meals because we fearthat it will ruin our favorite dishes and that no one will want to come back to our homes.

But please read this carefully:

You can lower the fat without sacrificing the taste;

you just have to know how.

Here are a few tips you can use right away:

If you usually add cheese as a topping to a casserole, use bread crumbs

instead.

Make spaghetti sauce without the meat.

Use half the amount of cheese or butter in the recipe, and add more herbs.

If the recipe calls for mayonnaise, use half the amount listed and substitutelow-fat yogurt for the other half.

Use two egg whites or an egg substitute instead of a whole egg.

If your recipe calls for whole milk or heavy cream, use skim milk, low-fatmilk, or evaporated skim milk.

Use low-fat yogurt or nonfat sour cream on your baked potatoes. You canalso add extra herbs, such as dill, parsley, cilantro, or fennel. Better yet,

surprise your family with salsa on top of their potatoes!


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Sure, fat adds flavor to a meal; however, too much fat can lead to high blood cholesterol

and clogged arteries. So, even though the fat-filled meal may be tasty, youll eventually

pay the price. Andtrust meits not worth it.

Sometimes I Cheat!

Yes, I have cooked chicken without the skin and the chicken was dry. So, go ahead and

cook chicken with the skin, but remove the skin before eating it.

A Typical Thanksgiving Meal

Does this sound like your usual Thanksgiving dinner?

8 ounces turkey meat 480 calories

1 cup mashed potatoes with butter 300

1 cup stuffing (two servings) 600

3 - 4 ladles of gravy 800

cup sauted green beans 50

cup candied sweet potatoes 300

cup cranberry sauce 200

Total calories of this typical meal 2730 calories


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Why not try a new and improved Thanksgiving dinner?

6 ounces white meat without skin 270 calories1 cup mock potato or 1 cup mashed

potatoes cooked with low-sodium broth 150

1 cup stuffing baked outside the

turkey, made with bread, mushrooms,onions, rice, vegetables, and egg white 125

cup low-fat gravy 25

cup baked or boiled sweet potatoes

(no added butter or sugar)cooked with one 16-ounce can

of diced pineapple chunks 280

cup cranberry sauce 100

Total calories of

new and improved meal 950 calories


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Chapter Three

Lower the Calories but Sizzle the Senses

Add a new vegetable to the table, Steamed Cabbage. You can fix cabbage in so many

different ways, all of them requiring little preparation.

Try this recipe:

1 tablespoon olive oil3 ounces smoked turkey, cut into pieces

1/3 cup water

1 medium cabbage, chopped1/8 teaspoon salt

1/8 teaspoon pepper

Heat the oil in a large saucepan and saut the turkey for five minutes.

Add the remaining ingredients and cook the cabbage just until tender.

Calories 65 Total fat 3 grams


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Lean, Mean, Green Collards

Olive oil, or oil spray4 cloves garlic, diced

1/4c diced green peppers (optional)2 large onions, sliced

2 pounds greens (collard, kale, mustard greens)

4 low-sodium bouillon cubes dissolved in 1 cups water

Heat olive oil in a large nonstick skillet or wok, or spray skillet with oil

spray.

Saut garlic and onions ,(green peppers-optional)on medium heat.

Add about one-fourth of the greens and heat for about 4 minutes until

wilted.

Remove from skillet and repeat with remaining greens.

Place all greens back in skillet, and add 1-1/2 cups bouillon-flavored

liquid.

Heat greens in covered container for about 20 minutes or until done.

Serves 4 to 6

[


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Chapter Four

Do the Turkey Run

Run, turkey, run!

Im not coaxing the turkey youre planning to eatIm talking to you!

I encourage you to get out and join one of the many Thanksgiving Day races being heldacross America. The one I know is called The Turkey Run, and is a three- to five-mile

walk held to support local charities. Its a fun way to get some exercise with your family

while helping some very worthy causes.

Call your local Parks and Recreation Department to find the Turkey Run closest to you.

Other Fun Exercise Tips

Encourage your family and other dinner guests to go for a group walkafter the meal. Make it a contest and give a prize to the person whowalks the farthest.

Get up and dance after dinner, and have a prize for the best dancer in

the house. Adhere to your regular exercise regimen. Plan ahead so that youre

able to fit it in during the busy holiday season.


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Chapter Five

Two Recipes You and Your Guests Will Love

Healthy Thanksgiving Menu Recipes

Apple Crisp

Preparation time: 20 minutes

Serves 6

Serving Size: cup

4 large baking apples, peeled and sliced

cup brown sugar cup flour

cup oatmeal teaspoon cinnamon teaspoon nutmeg

1/3 cup reduced-fat margarine

Heat the oven to 350 degrees. Spray a baking pan with nonstick cookingspray and place the apples in the pan.

Mix the brown sugar, flour, oatmeal, cinnamon, and nutmeg together andplace on top of the apples. Drop dots of margarine over the dry mixture.

Bake for 25 minutes.

Exchanges:

4 carbohydrate choices1 fat

Calories per serving 298

Calories from fat 55


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Sweet Potato Pie

Preparation time: 20 minutes

Serves 10Serving size: 1 piece

3 large cooked sweet potatoes, peeled and mashed

cup sugar

cup egg substitute2 teaspoons vanilla

1 teaspoon lemon-flavored extract

1 tablespoon butter-flavored extract

1 teaspoon cinnamon1 teaspoon nutmeg

1/8 cup brandy1 teaspoon lemon juice1 cups fat-free evaporated milk

1 9-inch pie shell

Heat the oven to 350 degrees.

Mix all the ingredients together and beat until smooth.

Pour into the pie shell and bake for 40 minutes.

Exchanges

3 carbohydrate choices

fat

Calories per serving 270

Calories from fat 39

Total fat 4Cholesterol 1 mg.

Sodium 159 mg.

Carbohydrate 52 g.


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Chapter Six

Are You Thinking of Eating Out This Thanksgiving?

Are you tired of the stress associated with cooking and cleaning in preparation for agrand Thanksgiving dinner? If so, maybe this is the year you eat out. If you do, be sure to

read this before you leave home:

Eight Tips to Help Minimize Weight Gain When Eating Out

1. If youre going to one of the popular all you can eat buffetrestaurants, be sure to sit with your back to the food table. People who

see food tend to overeat.

2. Choose a restaurant that offers a wide variety of entrees so you canselect food that suits your healthy way of eating.

3. If youre not sure, ask your waiter how a meal youre interested in is

prepared.4. Order meat that is broiled, baked, poached, or stir-fried. Avoid any

meat that has been fried or deep fried.

5. Ask for sauces and gravies on the side.

6. Eat a small protein snacksuch as cheese and crackers, peanut butterand crackers, or an apple and a slice of cheesebefore you go out to

eat. These snacks will fill you, and you will then eat less at the

restaurant.7. Have water, tea, or coffee as your beverage instead of alcohol, soft

drinks, or cream drinks.

8. If you get a high-fat appetizer or dessert, share it. Youll get half the

calories but twice the fun when enjoying it with a friend.


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Chapter Seven

Healthier Beverages

Holidays can be stressful, and you become anxious, so you reach for a glass of wine.,remember wine has calories, too.

One glass of wine is not bad, however, more than one glass can add up those unwantedcalories. For example, just one gram of alcohol amounts to 7 calories and those are what

we consider alcohol contains empty calories because they contain and has no nutrients,

nor minerals or vitamins.

Instead of drinking wine, I encourage you to indulge in diet sodas with an added lemon,

lime, or cherry, and a lemon or lime or a cherry to help boost your e spirit. You mayalso try mixing sodas, Mix sodas with orange or pineapple juice.

Other smart, healthy beverage choices include unsweetened ice tea and Crystal Light. .

Or you can even suck on a sugar-free popsicle as a fun way to quench your thirst.

Try not to drink, but if you do drink: here are a few additional tips for drinking alcoholic

beverages:

Eat before you drink, so you wont quickly feel the effects of the alcohol.

If you alternate non-alcoholic beverages with alcoholic beverages.

Dont guzzle your drink, sip it instead , let it last the entire evenin.gMen are allowed 2 glasses and 1 glass for women.


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Most alcoholic beverages contains sugars and carbohydrates which, when digested, turns

to sugar.

Beware of hidden calories

Beverage Calories Carbohydrates (grams)

Light beer (12 oz) 110 5

Beer regular (12oz.) 150 13

Martini (4oz.) 250 trace

Wines, dry (4oz) 80 trace

Wine cooler (4oz.0 215 30

Eggnog 1 cup (depends on

the brand)

343


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Chapter Eight

How To De-stress During the Holidays

Planning for the holidays can be difficult and it seems that no matter how far

in advance you plan, there is always a lot to do.

First you have to call all the relatives to see who wants to come for

Thanksgiving Dinner. And then the week before the big day youre cleaning

up the house and on the day of the event you find that, in spite of your best

intentions, youre still not enjoying the day nearly as much as youd like.


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e

What wrong with this picture?

A lot, but you have the power to change it. Here are a few tips to help make

this year one of your best Thanksgivings ever:

1. Have a meeting with your family to discuss how they can share the

responsibilities.

2. Buy some of your food pre-cooked , prepared in advance .

3. Simplify the meals.

4. Look for coupons to help with the cost.

5. Make your dinner pot luck and ask each family to bring a dish.

6. Setup a Thanksgiving bank, where during the year each familycontributes monies towards the Thanksgiving dinner. This helps

ensure that you dont go broke in your attempt to entertain yourfamily and friends.


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AuthorRenee Wiggins

Renee Wiggin, has mentored, trained and changed lives in the health and

wellness industry for more than 20 years. A strong believer and encourager

in living the authentic, healthy lifestyle

Renee specializes in designing customized lifestyle programs that are

tailored to the clients needs, goals and habits.

Ms. Wiggins is a registered and licensed dietitian, certified massage

therapist, certified health and wellness coach and a certified Christian Life

Coach.

She is the author of Transformations: Give UP The Struggle, Can I

Exercise Sitting Down?, Stress Down and Lift UP. And her latest book

Being Fabulously Fit For Gods Kingdom: a 40-day spiritual and physicaljourney to Wellness will be out in Spring 2013.

Renee can be reach at : [email protected]

renee-stuff the turkey and not your self

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