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These Are The Worst Thanksgiving Dishes For Your Health

Vinnie Stevens — Thu, 23 Nov 2023 09:11:00 +0000

A lot of people look forward to the Thanksgiving feast for months. Is it a healthy holiday? Absolutely not, but people excuse themselves from diet restrictions on Turkey Day to gorge on the impressive spread. Between the casseroles, turkey, stuffing, pies, mashed potatoes, and endless selection of other sides, it’s safe to say that you can easily rack up the calories. In fact, the Calorie Control Council estimates that the average American consumes about 4,500 calories during the Thanksgiving feast alone. That doesn’t even include the rest of the day!

Just in case you were wondering, 4,500 calories is more than double the recommended daily calories you should consume in a day. Research has shown that Americans experience an average weight increase of up to 0.2% over Thanksgiving, and 0.4% over Christmas. That may not sound like a lot, but the average person doesn’t lose that weight either. Year after year, this can accumulate and cause a lot of weight gain.

While there are certain dishes that you can only get on Thanksgiving, exercise moderation and control when you encounter these foods. Most foods are on the “naughty list,” dietarily speaking, but that doesn’t mean you have to avoid them entirely. Enter the Thanksgiving feast with a game plan and do your best to control your portions, especially in regards to the following unhealthy dishes.

Stuffing

People love to gobble up stuffing, which is nothing but a calorically dense, carbohydrate-rich, fattening side dish. It does taste good though, right? Most people use store bought stuffing mixes, which contain preservatives, excess sodium, and processed ingredients. Plus, stuffing often contains bacon, giblets, and sausage, which can increase the calories to 500 per cup. Many people often eat more than two cups, accounting for 1,000 calories with one dish. Get a small portion, or make stuffing a little healthier by using less meat in your stuffing. Consider reducing the butter content by 50% and using lower-calorie and lower-sodium ingredients as well.

Green Bean Casserole

You either love it or you hate it, but green bean casserole is a staple on many holiday tables. It’s a vegetable dish, so how can it be unhealthy? Even though it may be the only green you see on the Thanksgiving menu, it tends to contain 200 calories, 22 grams of carbs, 8 grams of saturated fat, and 574 milligrams of sodium per serving. Keep in mind that most people use canned creamy soup and fried onions, increasing the sodium, fat, and calorie content. If you do make it, try to use fresh green beans and low-sodium soup to keep the sodium down.

Pecan Pie

Perhaps the most calorically-dense item at the Thanksgiving feast, pecan pie tends to be a family favorite. You may want to rethink your dessert choice, now that you know a slice of this pie contains over 500 calories and a ton of sugar. Gut health experts agree that pecan pie is one of the worst food options at Thanksgiving. Try something a little lighter, less buttery, and less sugary for dessert. Baked apples with cinnamon topped with Greek yogurt are quite lovely!

Macaroni And Cheese

Traditional mac and cheese recipes call for milk, butter, piles of cheese, and potentially more milk and butter. Plus, you have the enriched flour and carbs from macaroni. That means that this staple side dish can topple over the 1,000-calorie mark per serving. It’s difficult to lighten this serving, but you can do it. Use smaller amounts of flavorful cheese like sharp cheddar or pepper Jack, and consider supplementing with reduced fat cheese. Add vegetables like chopped cauliflower or cubed butternut squash to your mac and cheese to replace some of the pasta.

Candied Yams

For some people, Thanksgiving is not complete without a dish of yams topped with golden-brown marshmallows. Unfortunately, this dish contains about 450 calories per serving due to the artery-clogging fat from all the cream and butter. Plus, the processed, sugary marshmallows only add unhealthy preservatives and chemicals to the mix. There are so many ways to make this sweet potato dish a lot healthier! Use low-fat milk and flour for thickening instead of using heavy cream. Lastly, make a lighter, crunchy topping with some chopped pecans and a few pinches of brown sugar.

Mashed Potatoes

Potatoes have an impressive nutritional profile, but the copious amounts of butter, cream, and milk make mashed potatoes quite an unhealthy dish. In fact, an average serving of mashed potatoes contains 400 calories. Drizzle a hefty amount of gravy on the potatoes and you raise the calorie count by 200. There are so many alternatives to mashed potatoes that offer more nutritional value, so long as you skip all the butter and cream. Opt for mashed cauliflower or a combination of potatoes and root vegetables like parsnips. Celeriac is another great potato alternative!

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Thanksgiving Portion Control: 5 Genius Hacks

Vinnie Stevens — Tue, 21 Nov 2023 09:14:00 +0000

There are many things to love about Thanksgiving, and overeating is not one of them. It’s safe to say that most people eat enough carbs during the big meal to last them an entire month. Between the stuffing, mashed potatoes, sweet potatoes, gravy, pie, and other carbs, the Thanksgiving meal accounts for more than 3,000 calories and nearly 160 grams of fat. Those numbers are based on a full-on binge, and even though it only happens once a year, other factors like sodium and sugar can take a toll on your health.

You don’t have to overindulge just because it’s Thanksgiving. It’s just so easy to add delicious options to your plate! We get that, but is it worth it to feel bloated and sick? Nutritionists suggest that it is better to choose smaller portions first and then go back for seconds of the foods you enjoyed the most. How exactly do you eyeball the right-size portions, though? Well, we have a little cheat sheet for serving sizes of the most common holiday dishes. Hopefully, this information helps you better navigate how much food you put on your plate.

Mashed Potatoes

Is the Thanksgiving meal complete without mashed potatoes? Potatoes offer some health benefits, but all the salt, butter, and cream that goes into mashed potatoes renders them unhealthy. Not to mention the fact that people drown them in fattening gravy. Ideally, you will only serve yourself a half-cup of mashed potatoes, which registers 119 calories and 18 grams of carbs. Sticking to a scoop that is roughly the size of a 25-foot tape measure is best for your help.

Gravy

You can’t have the aforementioned mashed potatoes without gravy, right? Some consider that a sin! People get carried away with gravy, ladling it over the turkey, stuffing, mashed potatoes, and even the occasional slice of pie. Nutritionists recommend the serving size for gravy to be no more than one-quarter cup, which is about one-and-one-half shot glasses. Gravy can be very high in sodium, so take it easy with the ladle, especially if you need to keep an eye on your blood pressure.

Green Bean Casserole

Some people cannot let Thanksgiving happen without green bean casserole, while others don’t care for it at all. Vegetables are not usually the issue at Thanksgiving, but they are when you smother them in mushroom cream sauce and packaged fried onions. An eight-ounce can of cream of mushroom soup is very high in sodium and fat. The average green bean casserole yields about 735 milligrams of sodium and five grams of fat per cup. If you serve this dish at your Thanksgiving, try to keep the portion size to one cup. You can also go a little healthier, foregoing the cream of mushroom soup and fried onions and simply sauté green beans in olive oil with garlic, onions, and lemon juice.

Pie

There is never a shortage of pie at the Thanksgiving table. One could say that there are too many pies available to everyone. Desserts sneak a lot of extra calories, sugars, and carbs. A standard slice of pumpkin pie clocks more than 300 calories, not including whipped cream or cream cheese frosting. A slice of apple pie is very comparable, calorically speaking, but pecan pie is the densest and contains nearly double the calories. For a slice of pumpkin or apple pie, one slice is sufficient (about the size of a kitchen sponge). Cut that serving size in half if you go for pecan pie.

Stuffing

Stuffing is like the mystery meat of starches, in that recipes vary so much (nutritionally speaking) depending on how you prepare the dish. Some people just use the classic box of stuffing mix and add in some onions, carrots, and celery. Others make their own croutons from whole-wheat bread and incorporate more vegetables, herbs, seasonings, nuts, and homemade vegetable stock. So many stuffings, however, contain tons of butter, bacon, sausage, duck fat, or even lard. This is not a dish that contains a lot of fiber or healthy nutrients. For that reason, nutritionists recommend the serving size be a half-cup.

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How To Avoid A Post-Thanksgiving Food Coma

Vinnie Stevens — Tue, 15 Nov 2022 09:35:00 +0000

Thanksgiving comes but once a year and most people use it as an excuse to eat themselves into a food coma. For many people, especially as they get older, the unpleasant food coma that results from overeating is not a pleasant experience. You don’t want to barely “survive” the holiday; rather, you want it to be an enjoyable time that doesn’t leave you in digestive discomfort or serious pain.

Is Thanksgiving a food-focused holiday? Yes, but that doesn’t mean your nutrition has to go out the window. You can enjoy your food without completely abandoning your health goals. That doesn’t mean that you have to eat leaves all day, just in case you were wondering. You can eat for pleasure, as you should. Approaching Thanksgiving, or any big food holiday, in this way can help you develop a healthy relationship with food. This practice keeps your overall health and weight in check. Here are some tips to keep in mind as you prepare to attend or host the Thanksgiving feast.

No Such Thing As Saving Room

There is no sense in avoiding food before the big meal. The plan to “save room” always backfires because you are so hungry by the time food is ready that you eat everything in sight. Additionally, failure to eat all day can cause your blood sugar to dip and make you moody or aggravated. The best approach to enjoy your Thanksgiving meal without hating yourself is to eat a balanced breakfast and a light lunch, depending on when you serve your meal. Before you head out to the giant table of food, consider having a light snack, such as carrots and hummus. This helps stabilize your blood sugar, so you’ll be less likely to have cravings and overeat.

Try A New Healthy Recipe

Don’t worry, folks, the glistening turkey, mashed potatoes, stuffing, and gravy aren’t going anywhere. Perhaps, though, it’s time to invite a new dish to the big feast. There is nothing wrong with enjoying the classic, and the same sentiment applies for adding more nutrients to the holiday meal. Consider some food swaps for healthier takes on classic recipes. Instead of loading up your potatoes with butter and cream, try mixing in some Greek yogurt and broth. Consider adding a large salad, sautéed green beans with onion and garlic, or fresh, homemade cranberry sauce to your feast. Lighter options can help balance the heavier, carbohydrate-rich dishes.

There Should Be An “Off Limits” Section

It’s hard to avoid an encounter with a classic Thanksgiving dessert over the holiday weekend. As unfortunate as it is, Thanksgiving desserts are some of the most calorically dense, sugar-laden, and fattening dishes on the menu. In fact, pecan pie is probably the unhealthiest dish you can eat during the holidays. Give your body a break and stay away from the dessert area. There are so many real food options, so there’s no need to push your body to the breaking point just because something looks interesting.

Always Go For The Homemade Dishes

First of all, should you continue to invite or even talk to people who bring store bought dishes or foods to your holiday feast? We’ll leave that decision up to you. What we do know is that you should focus your eating efforts on homemade dishes. The reason for this is because store bought foods contain processed ingredients, damaged fats, refined sugars and flours, and artificial colors and flavors. When you stick with homemade food options, you know exactly what went into them, especially if you try healthier food swaps.

Savor Slowly

For some reason, the goal of Thanksgiving is to cram as much food into your body as quickly as you can. This never ends well, but you don’t have to go down that road this year. Eat slowly and savor the food you put on your plate. Put your fork down between bites and make sure to chew your food thoroughly, as this helps with digestion. Experts say that you should feel satiated after one plate of food. Try your best to eat dishes with vegetables, fruits, whole grains, and lots of fiber, as these will help you feel full, but in a comfortable way.

It’s Okay To Say “No Thank You”

Bakers seem to come out of the woodwork during the holidays. All of a sudden, neighbors and friends bring you cookie platters, cakes, breads, and more. People show love through food, but you can respectfully refuse the offer. If you have regular sweet deliveries from people you know, you can reach out to them ahead of time and communicate that you are working hard to avoid sweets these days. Compliment their baking skills and say that someone else would love to try their famous pie or shortbread. It is what’s best for your body, but if you do end up eating sweets, don’t shame yourself for it. A little indulgence is perfectly acceptable!

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Pecan Pie Energy Bites

Vinnie Stevens — Wed, 15 Jun 2022 17:47:00 +0000

If you love pecan pie and snacks then you clicked on the right recipe. These energy balls are both filling and filled with incredibly healthy ingredients, four simple ingredients to be exact. Just reach into your pantry and retrieve pecans, sea salt, alcohol-free vanilla extract, and Medjool dates.

While we encourage people to use Medjool dates, you can use whichever date variety you can get your hands on. Just make sure that the dates are moist and pitted prior to adding them to the food processor. If you cannot find moist dates, you can soak them in water for 30 minutes prior to blending. Make sure to use raw pecans with no added oil or salt, as you will add sea salt to this recipe. It complements the sweetness of the dates and enhances the nuttiness of the pecans.

Once you blend all of the ingredients together in the food processor and you achieve a dough-like consistency, it’s time to make the energy bites. To avoid the mixture sticking to your hands, wet your hands with water prior to forming tablespoon-sized balls. You should also line a container or baking sheet with parchment paper, so that the pecan energy bites don’t stick. Place in the freezer for about one to two hours and then you are ready to enjoy them! Let us know how you like this recipe in the comments below.

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5 Protein Packed Energy Ball Recipes

Vinnie Stevens — Sat, 09 Nov 2019 18:10:25 +0000

When the objective is to eat healthy, the foods that tend to get in the way are processed snack foods. Chips, cookies, crackers, sugary bars, and more are undeniably bad for your health, yet they are the things people crave most. Carrot sticks and a bowl of hummus just doesn’t have the same appeal as artificially flavored chips that coat your fingers with who knows what chemicals.

One of the most common reasons that people resort to unhealthy snacks foods is because they are quick and easy. While it may only take a couple minutes to cut up some fruit or vegetable sticks, it’s much easier to open a bag of chips to begin snacking. This is why it can be beneficial to prep energy balls ahead of time, so that you ensure healthy snacking throughout the week.

Are Energy Balls Healthy?

Energy balls are typically comprised of nuts, seeds, dried fruits, and healthy oils. They are essentially little balls of nutrients that help to keep you energized and full between your meals. Some of the benefits of consuming energy balls can include:

Balanced Macros

The ultimate goal of snacking should be to intake more nutrients. Energy balls typically contain a harmonious blend of macros: healthy fats, protein, and complex carbohydrates. This balanced nutritional profile sustains your energy levels throughout the day.

Customizable

As you will find out in the recipes in this article, energy balls are easily customizable to create the flavor combinations you desire. Different seasonings and a few ingredient swaps can make all the difference. Experimenting is awesome!

Portability

Energy balls can be divided into containers and taken wherever you go. Many people lead on-the-go lifestyles, and resort to unhealthy snacking as a result. When you have a snack that is with you at all times, you can make smarter food choices.

Easy To Make

As long as you have a food processor, you’ll have an easy time making energy balls. Toss everything into the processor, blend, roll the mixture into balls, and then refrigerate so they can harden. That’s it!

Cashew Cranberry Bites

These chewy cranberry cashew bites are perfectly sweet and tart. They make for great portable snacks during your cleanse.