by Dr. Steve Hoody
Your friends and family are there, you can smell the delicious food and then you see the desserts, salads, meats and potatoes. What do you do? It can be hard to follow a healthy diet, especially if you have diabetes, high blood pressure, high cholesterol, or other cardo vascular issues. But, you can enjoy Thanksgiving and festivities by practicing moderation.
Follow these seven keys:
1. Take one plate and fill that plate with exactly what you know is best for you to eat.
2. Start with proteins. Proteins digest slowly, keep your blood sugar low and fill you up.
3. Next, fill your plate with vegetables, especially those with less sauce.
4. Be careful with the carbohydrates. Pick ones that have the lowest glycemic index like sweet potatoes, winter squash and berries. These have high fiber and digest more slowly. Be sure not to add much sugar.
5. EAT SLOWLY!!! You can enjoy your meal over 10, 20, 30 minutes or however long it takes everyone else to have two or three helpings. Chew each mouthful 30 times. You’ll be amazed at how good the food actually tastes and how satisfied you will feel.
6. Dessert – BYOD! Bring Your Own Dessert, like dark chocolate clusters with nuts or peanut butter bars. You can find great recipes at Wellandgood.com/low-glycemic-desserts/. Bring enough for everyone and everyone will thank you.
7. Lastly, celebrate with friends and family. You may over eat. Just take a long leisurely walk with those you enjoy talking to after your meal. This will help you digest and move food around so you have a healthy meal and a healthy day.
If you are interested in improving your health or losing weight, than join me at Healthier2gether.com to stop guessing and start living! The following is a recipe for a healthy way to use that leftover turkey the next day from cookinglight.com. You won’t regret it.
Apples, Shredded Turkey, and Brussels Sprouts Salad Sandwiches
1 1/2 tablespoons extra-virgin olive oil
1 1/2 tablespoon fresh lemon juice (from 1 lemon)
2 teaspoons whole-grain mustard
1/4 tablespoon granulated sugar
2 cups thinly shaved Brussels sprouts (about 8 oz.)
1 small Fuji apple, cut into 1/8-in.- thick slices (about 1 cup)
1/2 cup packed fresh flat-leaf parsley leaves
1 tablespoon canola mayonnaise
8 (3/4-oz.) whole-grain bread slices, toasted
8 ounce cooked boneless, skinless turkey breast or rotisserie chicken, shredded (about 2 cups)
2 1/2 ounces pecorino-Romano cheese, shaved (about 1 1/4 cups)
How to Make It
Whisk together oil, lemon juice, mustard, and sugar in a medium bowl. Add Brussels sprouts,
apple slices, and parsley; toss to coat.
Spread mayonnaise evenly on 4 of the bread slices, and top each with about 1/2 cup shredded
turkey, 3/4 cup Brussels sprout mixture, and 5/8 oz. cheese. Cover with remaining 4 bread slices.
Dr. Steve Hoody es de Healthier2Gether.com