Nutrition for women over 50 Archives - Page 2 of 2

Read more about the article Top 10 reasons to start tracking the food you eat

Post author:Kim Devall
Post published:March 23, 2020
Post comments:1 Comment

Do you watch your weight, but wonder why you’re not seeing the results you want?

The answer may be in what and how much you’re eating. You may actually be eating more than you think or maybe you aren’t getting a good balance of the macronutrients your body needs. Not sure what macronutrients are, no worries. I’ll explain further below.

Here are the top 10 reasons to start tracking the food you eat. Top reason – you want to see RESULTS!!

If you’re new to my blog, Welcome! I’m so glad you are here. My goal is to provide you with tips that help you stay strong and active as you age.

Here are some of my other blogs to check out after you read this one.

Start tracking the food you eat - Reason #1 - You want results!

Guessing doesn’t work!

If you’re struggling to lose weight or you’re tired of the weight-loss roller coaster, tracking the foods you eat is the missing ingredient to your weight loss success.

Are you afraid that tracking will be too time-consuming and painful? Well, I used to think that too.

I can tell you – it isn’t as painful as you think and the knowledge you gain from it is well worth the extra time spent tracking. AND, you don’t have to do it forever.

If what you have been doing isn’t working, I highly encourage you to start tracking the foods you eat.

Start tracking the food you eat - Reason #2 - Encourages mindful eating

When you’re tracking the food you eat, it makes you stop and think before you eat. Instead of eating from the bag, you portion out one serving.

If you only have 100 calories left in your meal plan, then you’re more likely to make a conscious decision to spend those 100 calories on 1/2 a cookie or the apple.

Start tracking the food you eat - Reason #3 - Creates ah ha moments

Do you think you’re eating healthy foods? If you think you are, you probably are; however, what about your portion sizes? Most of us are eating serving sizes that are significantly larger than a true single portion.

Are you getting the right mix of foods? How much sodium are you eating? What about sugar – you know it’s hidden in everything?

I can almost promise you that once you start tracking the food you eat, you will have an aha moment. I know I did. For me, sodium, fiber and, sugar were the biggest.

If you had asked me to rate my nutrition, I would have probably given it a 9 out of 10. After tracking, it was really more like a 5 or 6.

Start tracking the food you eat - Reason #4 - Leads to more accountability

Nothing makes me more accountable than looking at my day’s nutrition. If you’re not tracking, it’s easy to overlook or just ignore the facts.

That doesn’t mean you can never have a treat. It just means consciously chose to have a treat and know how it impacts your day’s nutrition.

Start tracking the food you eat - Reason #5 - Puts you in control

There are no good or bad foods. Tracking is about making you feel bad. It’s all about empowering you with knowledge.

Knowledge is the first step. Using that knowledge puts you in control so you can make the changes you need to hit the goals you want.

Start tracking the food you eat - Reason #6 - Know what you eat BEFORE you eat it

Tracking the foods you eat throughout the day is good. Tracking before you eat something is even better!

You can’t undo it once you’ve eaten it; however, if you track it before you eat and you see how it plays into your nutrition, you may decide you don’t want it that bad or you make a different choice.

Start tracking the food you eat - Reason #7 - Gauge your progress

Once you have a record of what you’ve been eating, you have a great way to gauge what is working and what isn’t.

You may notice on days you eat a lot of sodium that the scale goes up the following day or when you eat too many processed carbs your weight goes up. Or maybe you notice when you bump your calorie intake up 200 per day, you actually start to lose weight.

Tracking the foods you eat seriously gives you so much insight to make changes and see what works for your body. What works for your neighbor won’t necessarily work for you.

Start tracking the food you eat - Reason #8 - Understand what foods give you energy and which one's drain it

In general, carbs are the primary fuel for energy. However, not all carbs are created equal and what works for me may or may not work for you. By tracking the foods you eat, you start to learn what foods leave you with lots of energy and which ones send you straight for naptime.

Start tracking the food you eat - Reason #9 - Keep your macros in balance

Let me start by giving a quick overview of macros. In short, macronutrients, or macros for short, consist of proteins, carbs, and fats. All three have specific functions within our bodies.

For now, just know that you need all three and by avoiding a complete category of food you are hindering your body’s ability to function at its max.

The USDA guideline suggests that our diets consist of 45 – 65% carbohydrates, 20 – 25% protein (although athletes and those following a strength training program need more) and 20 – 30% Fats (10% or less coming from saturated fats).

Without tracking it is nearly impossible to know whether you are getting the right mix of macros.

Start tracking the food you eat - Reason #10 - Slowly change your lifestyle

Tracking the foods you eat, understanding which foods leave you feeling energetic, knowing which foods cause you to feel bloated, etc makes it possible for you to slowing make changes to your lifestyle.

While making these small changes, you start to create habits, you feel amazing and you didn’t have to do a complete overhaul all at once which could leave you feeling overwhelmed and ready to throw in the towel.

Whether you’re wanting more info on tracking your foods, or you’re ready to jump in, build muscle and get insane results, a good place to start is by joining our FREE Facebook community.

Within the group, I share tips so you can build the body of your dreams.

Click the button below to join.

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Read more about the article The Scary Truth About Dehydration

Post author:Kim Devall
Post published:March 9, 2020
Post comments:1 Comment

Do you roll your eyes at the idea of dehydration? Think it doesn’t apply to you? Or think it’s not that big of a deal?

Then, read on for these scary truths about dehydration.

If you’re new to my blog, Welcome! I’m so glad you are here. My goal is to provide you with tips that help you stay strong and active as you age.

Here are some of my other blogs to check out after you read this one.

Signs of Dehydration

Most of us are dehydrated on a daily basis and don’t even realize it.

You may have been mildly dehydrated for so long that you just take all the signs as “normal”.

Do any of these signs sound familiar?

Scary Truth about Dehydration #1 - It can land you in the hospital!

The above signs are just the beginning and should be considered warning signs that you need to drink more water.

Without a doubt, your kidneys need water to function properly and to flush waste out of the body. Dehydration can also lead to kidney stones. Unfortunately, to this one, I can attest. Growing up, I rarely drank plain water. During college, I drank even less. As a matter of fact, the week before I was to start my very first job after graduating, I found myself in the hospital with kidney stones. From that day forward, I started drinking more water.

Scary Truth about Dehydration #2 - It makes your wrinkles more visible!

When you are dehydrated, your skin will appear dry, tight and maybe even flaky. Dry skin also accentuates our wrinkles. I don’t know about you, but I’ll do about anything to hide my wrinkles.

Scary Truth about Dehydration #3 - It can increase your risk of Coronary Heart Disease

Drinking adequate amounts of water has been linked to lower risk of coronary heart disease.

Unquestionably, as the leading cause of death among women, this is worth taking serious.

Scary Truth about Dehydration #4 - It can create mental confusion and delusion.

After the boat she was on sank, Debbie Scaling Kiley described feeling semi-delusional by the 3rd day on a life raft without water. By the fourth day, 2 men jumped overboard in a state of delusion. By the 5th day, she was overwhelmed with thoughts of dying of dehydration. Luckily, she was rescued on the 5th day.

This story shows what can happen in extreme dehydration.

In normal circumstances, it is unlikely that you would reach this extreme dehydration. It does, however, show how critical water is to our survival.

How to Stay Hydrated

First, don’t wait until you feel thirsty. By then, you are already dehydrated.

Drink a minimum of 1/2 your body weight in ounces of water. So, if you weigh 150 pounds, you’ll need to drink at least 75 ounces of water. Again, this is the bare minimum. If you’re working out or live in a warm climate, you need even more. Personally, I drink double the minimum required.

Here are some tips to get you started:

One more benefit of drinking an adequate amount of water…

It improves your ability to lose weight!!!

For more tips, motivation, support and encouragement to lose weight, join our free Facebook group for Women Over 50.

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Read more about the article Are these common foods stealing your energy?

Post author:Kim Devall
Post published:February 10, 2020
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Did you know…

The foods you eat are either giving you energy or zapping it. Have you ever noticed after some meals you feel refreshed and re-energized and after others you need a nap?

Are you thinking, Heck! I need all the energy I can get. I want MORE energy and I cannot afford to have any of it wasted!!

In this post, I’ll share some common foods that may be stealing your energy as well as some foods that will re-fuel your body and boost your energy.

If you’re new to my blog, Welcome! I’m so glad you are here. My goal is to provide you with tips that help you stay strong and active as you age.

Here are some of my other blogs to check out after you read this one.

Common Foods Stealing your Energy - High Sugar Breakfast Cereals

Thinking about sugary cereals takes me back 50 years as I hear my grandpa teasing me about my favorite cereal he called Fruity Loops. Today, they even have Fruit Loops with Marshmallows. If these had been available back then, they would have been my fave!

Sadly, with 48% of the calories coming from sugar, Fruit Loops with Marshmallows aren’t even the WORST!

The bolt of energy from these high sugar cereals will quickly fade.

In addition to your fading energy, your co-worker brought in homemade cookies oozing with chocolate chips for a treat today. I can already smell them just thinking about it!

Only those with the strongest willpower will win this one. I would be the first in line. AND, once I’ve had one, I’m likely to want a second one. Now, I’m on a constant sugar rollercoaster and sluggish all day. Definitely, not the way I want to start my day. How about you?

Common Foods Stealing your Energy - White bread, rice and pasta

Our bodies all react differently to foods. For some, your body may react similarly to white bread, pasta, and rice as it does to the sugar in your sugar bowl. For others, the impact is less dramatic.

Bread, rice, and pasta are some of the most common carbs. And, although these can be energy drainers, not all carbs are bad. Your body will tell you what works best for it. The secret is listening to what it tells you.

Common Foods Stealing your Energy - Fast Foods

Fast foods are highly processed and generally of lesser quality and fewer nutrients. They are often fried and loaded in saturated (and possibly even transfats) and low in fiber. High-fat foods can make you feel weighed down or overly full, bloated and in search of a quick fix of energy – ie. more sugar.

Eating fast foods that are usually low in nutrition also displaces healthier foods, like fruits and vegetables.

Common Foods Stealing your Energy - Energy drinks

Whether you have a big project at work that needs your laser focus, or you’re gearing up for an intense workout, you’ll want the mental clarity and energy to complete them. Hence, the popularity of energy drinks.

Energy drinks vary considerably so always check the labels. They will most likely contain a significant amount of caffeine and sugar. I will save the discussion of caffeine for a future post, but small amounts of caffeine are thought to be fine.

Some of the energy drinks have upwards of 30 grams of sugar for one serving. To put that in perspective, a general rule of thumb is that women should have 24g of sugar per day as the upper limit.

The energy drink I prefer has 100mg of caffeine and 2g of sugar that I mix with 16 0z of water.

Common Foods Stealing your Energy - High Sugar Candy

While some less than healthy foods are fortified with some vitamins, there is no nutritional value in candy.

It’s fine to eat an occasional piece of candy. I do too!!

At first, our blood sugar will go way up and for a while, we feel energized

until…

our blood sugar takes a nose dive and we suddenly feel the “crash” and are left with NO energy.

If you’re looking for sustained energy for the next few hours so you can finish a big project at work, then this is not the time to grab the candy bar out of the vending machine.

Common Foods Stealing your Energy - Alcohol - the Double Whammy

I know having a glass of wine after dinner is pretty common. Good or bad, wine gives me a terrible headache almost immediately so it just isn’t worth it to me. If you do enjoy a glass of wine or other adult beverages for that matter, keep in mind that alcohol slows down the central nervous system which leaves you feeling tired. At the end of the day, probably not a big deal.

Except…

Alcohol delivers a double whammy as it can also contribute to insomnia, making it difficult to get the sleep you need to restore your energy.

In other words, now you’re feeling tired and can’t sleep. Not a great combination!

These common foods stealing your energy are probably not a huge surprise, right? In addition to being energy zappers, these foods provide fewer nutrients, and are high in sugar and fat. As you start limiting the foods from the above categories, here are some foods you can swap them for.

Get ready to start seeing your energy levels increase!

Foods to boost your energy

Oatmeal is a complex carbohydrate that is full of fiber and slow to digest which provides you with an even supply of energy for hours.
Eggs are low in calories and high in protein and will keep you feeling full and energized for hours.
Grilled chicken has less unhealthy fats than beef or pork. Mix is with leafy greens or steamed veggies for a light lunch.
Beans are a great source of protein. Beans are high in fiber which slows the digestion, provides an even flow of energy and keeps you feeling full.
Walnuts are high in calories; however, they also have a specific omega-3 your body uses for energy.
Coffee can give you that extra bolt of energy due to the caffeine. Just be careful to not overdo it or drink it too late in the day.
Berries are perfect if you're wanting something sweet. They can give you that boost of energy without the sugar crash.
Dark Chocolate - if you're a fan of chocolate, opt for the dark chocolate. It has been shown to have health benefits like lowering blood pressure, improving brain function and mood. Just remember, it does have calories and fat so enjoy in moderation.
This one may seem surprising - Water. Our bodies are over 60% water. When we are dehydrated, our bodies cannot function optimally which results in feeling tired and lethargic.

This is far from an exhaustive list. Hopefully, it gives you some ideas of foods to start filling up your plate and watch your energy increase.`

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Read more about the article 5 harmful effects of eating too much sugar you need to know

Post author:Kim Devall
Post published:February 3, 2020
Post comments:1 Comment

Sugar! It’s in everything from ketchup to yogurt and just about everything in between. It’s nearly impossible to avoid completely; however, there are 5 harmful effects of eating too much sugar that you really need to know. In this post, I’ll share some of the harmful effects of eating too much sugar, how much sugar is too much, and how you can reduce your sugar intake.

If you’re looking to lose weight, cutting back on sugar is a great start. You’ll also want to grab Your Key to Unlocking Weight Loss Secrets for more tips. You can grab it here now.

If you’re new to my blog, Welcome! I’m so glad you are here. My goal is to provide you with tips that help you stay strong and active as you age.

Here are some of my other blogs to check out after you read this one.

Sugar - more than just the white stuff in the sugar bowl

The word “sugar” may mean different things to all of us. So, I want to give you a broader definition than just that white stuff we poured over our cereal as kids. Yes, sometimes I had a little cereal with my sugar!

The sugar bowl is probably the least of our concerns. I’m far more concerned about the hidden sugars in the grocery aisle. What’s scary is that it is often hidden in the foods promoted as “healthy” or foods you’d never expect to have sugar. Here are just a few examples:

There are definitely healthier versions to pick from. Be sure to check the labels. I’ve been surprised more than once. It sounded healthy – until I checked the label. I cannot begin to tell you how many times I’ve been ready to put something in my cart, then decided I should check the label and back on the shelf it went. Marketers do a great job making the foods sound healthy on the front of the package.

And, one more thing. Although I won’t spend much time in today’s post on these, we don’t want to forget about the processed carbohydrates that are turned to sugar in the digestive process. The effect can be the same.

What do I mean by processed carbohydrates? Some examples are: white bread, pasta, white rice.

How much sugar is OK?

This was always so confusing to me. And, like everything else related to nutrition, as science learns more this could always change. For now, the recommendation is to keep processed sugar intake at about 6 teaspoons or less per day. There are no nutrients in sugar so there are no minimum requirements.

Ok, so how do you know how many teaspoons of sugar you’ve eaten? The food lables don’t tell us how many teaspoons of sugar are in a serving. They show grams of sugar. This was driving me crazy.

In case you’re curious too…

A teaspoon of sugar is approximately 4g. So, that means we should keep our total sugar at 24g (for 6 teaspoons) or approximately 100 calories (each gram of sugar is 4 calories) per day.

Now with a goal of keeping sugar at 24 grams per day and using food labels as your guide, you are well on your way to keeping sugar in a healthy range.

But… What happens when you eat more than 24g of sugar per day?

Harmful effects of eating too much sugar: #1 - excess stored as body fat

I had no idea! I mean I knew that too many calories would cause weight gain, but it never occurred to me that my body could only metabolize about 6 teaspoons of sugar per day. The rest is stored as body fat. That’s a big deal if you’re trying to reduce your body fat percentage.

Harmful effects of eating too much sugar: #2 - increase in sugar cravings

I can attest to this one! If you think about it the next time you eat a sugary treat, you may notice this as well.

It happens to me EVERY single time I have cookies, cakes, etc. There is something about sugar that creates this craving for more.

Then it becomes a vicious cycle. Other than special occasions, I try to avoid sugary treats as much as possible. I have found if I don’t have one, then I don’t crave more.

Harmful effects of eating too much sugar: #3 - increased risk of diabetes

Obesity, which is often caused by eating too much sugar, is the strongest risk factor for diabetes.

Over time, consistently eating too much sugar may create a resistance to insulin, which is a hormone produced by the pancreas to regulate your blood sugar.

Your resistance to insulin can result in increased blood sugar. This rise in blood sugar significantly increases your risk of diabetes.

Your doctor can run blood tests to check your blood sugar levels. As a general rule, I aim to keep my fasting blood sugar level below 100. Depending on other circumstances and family history, your doctor may have a different range in mind for you. Always check with your doctor.

Harmful effects of eating too much sugar: #4 - risk of heart disease

Not only can excessive sugar in your diet result in obesity, there is evidence that it may also contribute to an increase in your triglycerides, blood pressure, and inflammation as well as lower your HDL (this is your good cholesterol). These are all known risk factors for heart disease.

With no nutritional benefit and so many risks, reducing sugar should really be at the top of all of our priority lists. Wouldn’t you agree?

Harmful effects of eating too much sugar: #5 - depression

Just as eating a healthy diet can improve your mood, eating a diet high in sugar and processed foods may result in feeling blah, down and even depressed. Sugar may make you feel good in the moment, but those feelings aren’t likely to last.

How can you reduce your sugar intake?

Try some of these sugar swaps.

Swap sugary juices, sports drinks, sodas, sweetened teas for water. You can add strawberries, orange slices, cucumbers, etc to give your water an extra boost of flavor without all the sugar.
Swap the sugar-laden yogurt for plain yogurt. Plain yogurt is low in sugar. I like to add blueberries to my plain yogurt. If that isn’t enough sweetness, you can add a little stevia as an artificial sweetener.
Replace your high sugar breakfast cereal for oatmeal. You can top it off with some fruit and almond slivers.
Try grabbing some fruit instead of the cookie next time you are wanting something sweet. Honestly, the first time you grab the fruit you may not feel satisfied. The more you do it, the more your body will adjust. You may even find you start wanting the navel orange instead of the cookie.

There are many reasons for reducing the processed sugar in our diets. And, how great would it be if starting immediately you never ate (and never craved) processed sugar again?

Except, that is most likely impossible and at a minimum probably not a great long-term strategy.

Let’s say you are eating more that the 6 teaspoons or 24 grams of sugar per day, start by changing one thing at a time.

If you are a soda drinker, start by replacing one soda with a bottle of water.
If you have a candy bar every day at 2p to get a boost of energy to finish off your day, try grabbing an apple and some almonds.

Whatever change you choose, keep it simple and create a habit with that one change before going on to the next.

Before you go, be sure to grab Your Key to Unlocking Weight Loss Secrets. In here, I share how weight loss is not just about the calories you consume. There are 5 critical team players that need to be aligned to set you up for success in reaching your weight loss goal.

Read more about the article Healthier Recipes for Your Holiday Party

Post author:Kim Devall
Post published:December 9, 2019
Post comments:0 Comments

If you’re new to my blog, Welcome! I’m so glad you are here. My goal is to provide you with tips that help you stay strong and active as you age.

Here are some of my other blogs to check out after you read this one.

Try these healthier recipes for your holiday party.

The holiday season is here and so are the potlucks and holiday parties. You can enjoy the fabulous holiday parties and not throw away all your hard work over the past year. The secret? Try these healthier recipes for you holiday party or potluck.

Healthier Recipes for Your Holiday Party - Appetizer

Healthy Fruit and Chocolate Party Tray

I love this healthy fruit and chocolate party tray for a holiday party or carry-in. Super simple to pull together. The Dark Chocolate hummus is amazing! Try Boar’s Head Dark Chocolate Dessert Hummus.

Pick up your favorite fruits and nuts. Strawberries, grapes, pineapple, blueberries, blackberries, raspberries, almonds, walnuts, pistachios, cashews. Add in a few pretzels and/or crackers. Chocolate covered almonds, peanuts, raisins work great too!

For the full recipe, check out thecreativebite.com

Healthier Recipes for Your Holiday Party - Salad

Blueberry Broccoli Spinach Salad with Poppyseed Ranch

This salad is loaded with superfoods – blueberries, spinach and broccoli. Three of my absolute favorites.

Add in 1/4 avocado, crumbled feta cheese, dried cranberries and sunflower seeds.

Top with a poppyseed ranch dressing. This is sure to be a hit at your next holiday party or potluck. Grab the full recipe here.

Healthier Recipes for your Holiday Party - Entree

Light Taco Rice Bake

This easy to make casserole is a crowd pleaser for all the Mexican food lovers in in your family. This recipe includes ground beef ( you can use ground turkey too. I personally prefer the 96% fat free beef over ground turkey.), onion, brown rice, southwestern corn, cottage cheese, cheddar cheese, tortilla chips, tomato and taco cooking sauce.

Grab the full recipe here.

Healthier Recipes for Your Holiday Party - Dessert

Pina Colada Dip

Top off dinner with this yummy dip. Goes great with fresh pineapple and vanilla wafers!

With only 3 main ingredients it’s super quick to whip up. Just mix:

1 1/4c cold 2% milk, 3/4c (6oz) pineapple yogurt, 1 package (3.4 oz) instant coconut cream pudding mix.

Then top with whipped topping and toasted coconut flakes and a maraschino cherry.

Want the full recipe, click here.

Post author:Kim Devall
Post published:November 25, 2019
Post comments:0 Comments

Delicious holiday recipes you won't want to miss!

This blog is all about delicious holiday recipes that are perfect for your Thanksgiving dinner.

Enjoy the delicious taste you want and skip the excess calories you don’t.

Thanksgiving dinner is one of my favorite meals. However, it’s so easy to leave the table feeling stuffed, bloated and in desperate need of a nap.

I’m all for a lazy Thanksgiving day, chatting with family, watching football or a movie. I don’t know about you. I’m not all in for feeling stuffed and uncomfortable.

It is estimated that the average person will eat 3000 calories for Thanksgiving dinner alone, not including beverages and dessert.

This is far from a low calorie meal though, Just one serving plus the chocolate cake will be approximately 800 calories.

If you know you are going to eat extra calories on Thanksgiving (is there anyone that doesn’t?), don’t forget to workout first thing in the morning. Not only will your workout energize you for a busy day, it will speed up your metabolism and burn a few of those extra calories.

If you’re new to my blog, Welcome! I’m so glad you are here. My goal is to provide you with tips that help you stay strong and active as you age.

Here are some of my other blogs to check out after you read this one.

What would your family say to this beautiful and delicious Thanksgiving Dinner?

How to keep your Thanksgiving turkey moist

Are you wondering how you can add flavor to your turkey? Try brining your turkey before cooking.

Brining is simply soaking your turkey in a mixture of salt, water, lemon and herbs. Plan to soak your turkey for 1 – 1.5 hours per pound. You definitely have to plan for this!

Are you like me and wondering, how the heck do I make the brine? Here’s a brine recipe from tangledwithtaste.com.

1.5 cup salt, 1.5 gallons water, 8 by leaves, 1/2 cup molasses or 3/4 cup brown sugar, 6 lemons washed and quartered, 2 sprigs rosemary, 2 sprigs thyme, 2T minced garlic.

Combine all the above ingredients in a large pot and bring to a boil for 2-3 minutes or until salt and sugar is dissolved. Remove from heat and let cool completely.

Place turkey and the mixture in an oven bag. Keep in the refrigerator or in a cooler with ice.

Herb Roasted Turkey

Delicious juicy turkey perfect for your Thanksgiving Dinner

Print Recipe Pin Recipe

Prep Time 30

Cook Time 3 30

Course Main Course

Cuisine American

Servings 12

Calories 146 kcal

Ingredients

10-12 pound turkey
1/4 cup fresh herbs, plus 20 whole sprigs such as thyme, rosemary, sage, oregano and/or marjoram divided
2 T olive oil, extra-virgin
1 t salt
1 t ground pepper
1 1/2 cups Aromatics, onion, apple, lemon and/or orange cut into 2-inch pieces
3 cups water plus more as needed

Instructions

Position a rack in the lower third of the oven. Preheat oven to 475 °F.
Remove giblets and neck from the turkey cavities and reserve for making gravy. Place the turkey, breast side up, on a rack in a large roasting pan; pat dry with paper towels.
Mince herbs.
Mix minced herbs, oil, salt, and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin, and on the breast meat.
Place aromatics and 10 of the herb sprigs in the cavity. Tuck the wings under the turkey. Tie the legs together with kitchen string.
Add 3 cups water and the remaining 10 herb sprigs to the pan.
Roast the turkey until the skin is golden brown, 45 minutes.
Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover the breast with a double layer of foil, cutting as necessary to conform to the breast.
Reduce oven temperature to 350°F and continue roasting for 1 1/4 to 1 3/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water.
The turkey is done when the thermometer registers 165°F.
Transfer the turkey to a serving platter and cover with foil. Let the turkey rest for 20 minutes. Remove string and carve.

Notes

NUTRITION FACTS

Serving size - 3 ounces

Calories: 146; Fat: 4g; Saturated Fat; 1g; Sodium: 202mg; Carbohydrate: 0g; Fiber: 0g: Sugar: 0g; Protein: 25g

Recipe courtesy of eatingwell.com

Keyword Healthy Turkey Recipes, Thanksgiving Turkey, Turkey recipes

How about a delicious holiday recipe for cranberry sauce without the processed sugar?

Naturally Sweetened Cranberry Sauce

Print Recipe Pin Recipe

Prep Time 2

Cook Time 8

Course Side Dish

Cuisine American

Servings 8

Calories 82 kcal

Ingredients

12 oz fresh cranberries
1/2 cup honey or maple syrup
1/2 cup water
zest from 1 medium orange (approx 1t)
1/2 t ground cinnamon optional
1/4 cup fresh orange juice optional

Instructions

Rinse the cranberries well and drain off excess water. Sort through and discard any squishy ones.
In a medium saucepan, combine the cranberries, honey, and water. Bring to a boil over medium-high heat, then reduce heat to medium-low and cook, stirring occasionally, until the cranberries have popped and the mixture has thickened to your liking, about 5 - 10 minutes.
Remove pan from heat and stir in the orange zest. If you're using the optional ground cinnamon and orange juice, add them now. Taste and, if the mixture is too tart (cranberry sauce is supposed to be a little tart), add more orange juice, honey or maple syrup to taste.
The sauce will continue to thicken as it cools. It will keep in the refrigerator, covered for up to 2 weeks.

Notes

NUTRITION FACTS:

Serving size- 1/4 cup

Calories: 82; Fat: 0g; Sodium: 2.2mg; Carbohydrates: 22g; Fiber: 1.4g; Sugars: 19g; Protein: .2g

Recipe courtsey of cookieandkate.com

Keyword cranberry sauce, healthy holiday recipes, holiday recipes, low sugar recipes

Enjoy this delicious holiday recipe with a new twist on Scalloped Potatoes

Scalloped Sweet Potatoes

Print Recipe Pin Recipe

Prep Time 10

Cook Time 2

Course Side Dish

Cuisine American

Servings 8

Calories 147 kcal

Ingredients

2 Heads of garlic
2 T Olive oil, extra-virgin additional for roasting the garlic
1 cup Onion finely chopped
1 cup +1 T Full- fat coconut milk divided; not light!
1 cup + 1T Unsweetened Plain almond milk divided
1 1/2 T Potato starch
1 t Sea salt
1/4 t Black pepper
2 lbs Sweet Potatoes, thinly sliced (about 2 very large potatoes)

Instructions

Preheat oven to 400°F and place two squares of foil on top of each other (shiny side up)
Cut the tops of each head of garlic off, so that the tips of each clove are exposed. Peel off any of the large pieces of papery skin. Drizzle the heads with a little bit of olive oil and rub it in. Wrap the garlic in the foil like a packet and place it into the oven. Cook until the garlic is tender, about 45 minutes.
Once the garlic has roasted, squeeze the garlic out of its skin and finely chop it.
Reduce oven temperature to 350°F.
Heat the remaining 2T of olive oil in a very large, oven-safe frying pan, over medium/high heat. Add the finely chopped onion and cook until golden brown and soft, about 5 minutes.
Add 1 cup coconut milk and 1cup almond milk and bring to a boil. While you wait for the liquid to boil, whisk together the remaining 1T of coconut milk, 1 T almond milk and 1 1/2T of potato starch in a small bowl, until smooth.
Once the milk mixture comes to a boil, whisk in the potato starch mixture, stirring constantly so it doesn't gum up in the milk. Boil for 2 minutes, stirring constantly.
Reduce the heat to medium, add in the salt. pepper and chopped roasted garlic. Cook the sauce for an additional 5-6 minutes until thick, stirring frequently.
Layer half of the potatoes in a lightly greased casserole dish, pour half the thickened sauce over potatoes and repeat.
Cover with foil and place into the oven for 30 minutes. Uncover the pan, press the potatoes down so they really sink into the sauce, cook for an additional 30-40 minutes, until the potatoes are fork-tender and the top is browned. OPTIONAL: Turn your oven to high broil and broil potatoes for 3-4 minutes to darken the top.
Let the potatoes stand for 10 minutes. Serve.

Notes

NUTRITION FACTS:

Calories: 147; Fat: 8.5g; Saturated Fat: 4g; Sodium: 42.4mg; Carbohydrates: 15.5g; Fiber: 1.8g; Sugar: 3.9; Protein: 1.5g

Recipe courtesy of foodfitnessfaith.com

Keyword healthy holiday recipes, holiday recipes, paleo, scalloped potatoes, sweet potatoes, vegan

Is it a carb or a veggie? No-one will know.

Your family will think they are eating mashed potatoes and gravy.

You’ll know you are serving them a delicious vegetable and not another carb.

Shhhh. They’ll never know…

unless you tell them.

Mashed Cauliflower

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Prep Time 15

Cook Time 20

Course Side Dish

Cuisine American

Servings 8

Calories 59 kcal

Ingredients

1 large head cauliflower cut into florets about 3 lbs
3 T unsalted butter
3 T sour cream
6 cloves garlic, divided
1/4 cup parmesan cheese
salt and pepper to taste

Instructions

Place cauliflower in a steamer over a large pot of boiling water. Steam for 15 minutes or until tender. OR, boil cauliflower in salted water for 10 minutes or until fork-tender. Remove from heat and drain. Cover with a lid and set aside.
Heat butter over medium-high heat. Saute garlic until fragrant (about 1 minute).
Blend cauliflower and garlic in a food processor on high setting until smooth, You may need to do this in 2 - 3 batches, depending on the size of your food processor.
Transfer blended cauliflower back into the pan. Stir in parmesan cheese, sour cream and season with salt and pepper.

Notes

Save prep time! Use Cauliflower rice instead. Steam the rice or saute in a pan with a little water under tender.

NUTRITION FACTS:

Calories: 59; Fat: 5g; Saturated Fat: 3g; Sodium: 61mg; Carbohydrates: 2g; Protein: 1g

Recipe courtesy of cafedelites.com

Keyword healthy recipes, holiday healthy recipes, keto, mashed cauliflower

Not just for the holidays. This is an all-time favorite of mine.

Roasted Asparagus with Parmesan

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Prep Time 5

Cook Time 15

Course Side Dish

Cuisine American

Servings 4

Calories 46 kcal

Ingredients

olive oil cooking spray
1 lb fresh asparagus, tough ends trimmed
1/4 cup shredded Parmesan cheese
1 t sea salt
1/4 t garlic powder

Instructions

Preheat oven to 400°F.
Spray inside of a 9 x 13 casserole dish with olive oil cooking spray. Place asparagus in the dish and lightly spray spears with cooking spray.
Sprinkle asparagus with Parmesan cheese, sea salt and garlic powder.
Roast in preheated oven until fork easily punctures the thickest part of stem, about 12 minutes.

Notes

Nutrition Facts:

Calories: 46; Fat: 1.7g; Sodium: 660mg; Carbohydrates: 4.4g;

Recipe courtesy of Allrecipes.com

TIP: Best way to keep asparagus fresh for a long time while in refrigerator is to slice off the stems and stand them in a glass with a couple inches of water in the bottom.

Keyword asparagus, healthy holiday recipes, holiday healthy recipes, roasted asparagus

A holiday dinner just wouldn't be the same without rolls!

Vegan Dinner Rolls

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Prep Time 1

Cook Time 20

Course Side Dish

Cuisine American

Servings 12

Calories 110 kcal

Ingredients

2 T organic cane sugar
1/2 t sea salt
1 packet rapid-rise yeast approx 2 1/4t
2 cups unbleached all-purpose flour
1/2 cup unsweetened almond milk
1/4 cup water
2 T Vegan butter + more for topping

Instructions

In a large mixing bowl, combine 3/4 cup flour, yeast, sugar and salt.
In a separate mixing bowl (or small saucepan over medium heat), microwave the water, almond milk and butter until warm - about 110-120°F (approx 55 seconds). It should be the temperature of bath water. If too hot, it can kill the yeast.
Add wet mixture to the dry and whisk or beat for 2 minutes, scraping sides as needed.
Add 1/4 cup more flour and beat for another 2 minutes.
Add only enough remaining flour to make a soft dough. Transfer to a lightly floured surface and knead until smooth and elastic. Let rest 10 minutes.
Divide the dough into 12 pieces, shape into balls and place in a greased 8 x 8 dish or 8-inch round pan. Cover and let rise in a warm place until doubled in size - about 30 - 45 minutes.
Preheat over to 375°F and brush the tops with additional melted vegan butter. Bake for 18-20 minutes or until fluffy and light golden brown.

Notes

TIP: For best results, serve immediately or store them loosly covered with a kitchen towel for up to 3 days on the counter.

Nutrition Facts:

Calories: 110; Fat: 2.3g; Saturated Fat; .8g; Sodium: 135mg; Carbohydrates: 19.6g; Fiber: .7g; Sugar: 2.2g; Protein: 2.4g

Recipe courtesy of Minimalistbaker.com

Keyword dinner rolls, healthy holiday recipes, holiday healthy recipes, vegan

For you chocolate lovers. You're going to love this delicious recipe!

Keto-friendly Chocolate Cake

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Course Dessert

Cuisine American

Servings 8

Calories 207 kcal

Ingredients

Cake

1 1/2 cups fine almond flour
1/4 cup cocoa powder
2 T dutch cocoa or additional regular
2 1/4 t baking powder
1/2 t salt
1/3 cup water or milk of choice
3 eggs
1/3 cup sugar or granulated erythritol (for Keto)
1 1/2 t pure vanilla extract

Frosting

1/2 cup cocoa powder
2 oz melted chocolate (optional)
8 oz cream cheese or vegan cream cheese
1/4 cup butter spread or vegan butter
1 1/2 - 3 cups powdered sugar or erythritol (for Keto)
1 1/2 t pure vanilla extract
2-4 T milk of choice

Instructions

Chocolate Cake

Preheat oven to 350°F
Grease an 8-inch pan or line with parchment paper.
Stir all the ingredients together. Spread into pan. If needed, use another sheet of parchment paper to smooth down.
Bake 14 minutes on the center rack.
Let cool completely before frosting.

Chocolate Cream Cheese Frosting

Let cream cheese and butter come to room temperature.
Beat all ingredients with an electric mixer.
If too thick, very slowly add more milk. If too thin, add additional powdered sugar or erythritol.
Cover and refrigerate leftover frosting for up to a week.

Notes

NUTRITION FACTS:

Cake without frosting:

Calories: 130; Fat: 9g; Saturated Fat; .9g; Sodium: 175mg; Carbohydrates: 6g; Fiber: 3.3g; Sugar: .2g; Protein: 6.9g

Cake with frosting:

Calories: 207; Fat: 14.8; Saturated Fat: 4.3g; Sodium: 282mg; Carbohydrates: 8.4g; Fiber: 4.1g; Sugar: .2g; Protein: 9.3

Recipe courtesy of chocolatecoveredkatie.com

Keyword chocolate cake, chocolate desserts, healthy holiday recipes, holiday recipes, keto chocolate cake

Well, it just isn't Thanksgiving without Pumpkin Pie!

Pumpkin Pie

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Total Time 1 30

Course Dessert

Cuisine American

Servings 10

Calories 137 kcal

Ingredients

15 oz canned pumpkin
2 T whipped butter, softened
3/4 cup light brown sugar, unpacked
1/2 cup fat free milk
1 egg, large
2 egg whites, large
1/2 t pumpkin pie spice
1/2 t ground cinnamon
1/4 t ground nutmeg
1 t vanilla exract
1 frozen pie crust sheet, Pillsbury thawed to room temperature
whipped cream topping, optional

Instructions

Preheat oven to 350°F
Lightly dust a large cutting board or flat surface with flour. Roll out a room temperature pie crust sheet, so that it becomes thin enough to cut off about 30%. Your final crust will be approx 5 oz.
Place into a 9-inch pie dish, cutting off the excess dough.
Place pumpkin in a large bowl, Add butter and mix well.
Using an electric mixer, mix in brown sugar, milk, eggs, egg whites, pumpkin pie spice, cinnamon, nutmeg, and vanilla. Beat on medium speed until the mixture is smooth.
Pour filling into unbaked pie crust. Bake about 70-75 minutes, or until knife inserted in center comes out clean.
Cut into 10 slices and serve with whipped cream, if desired.

Notes

NUTRITION FACTS:

Calories: 137; Fat:5g; Saturated Fat; 1.5g; Sodium: 114mg; Carbohydrates: 25g; Fiber; 1.5g; Sugar: 16.5g; Protein: 3g

Recipe courtesy of skinnytaste.com

Keyword healthy pumpkin recipes, lower calorie pumpkin pie, pumpkin desserts, pumpkin pie

Have you joined our Facebook community yet? If not, join us for fitness and nutrition tips, recipes, encouragement, challenges and so much more.

Read more about the article 4 Easy Changes to Get You Eating Healthier

Post author:Kim Devall
Post published:November 3, 2019
Post comments:1 Comment

You've made the commitment to start eating healthier. Check out these 4 easy changes that will get you eating healthier today.

Before you dive into a complete overhaul of your diet, STOP.

My number one recommendation…

Pick one thing you want to change and build that into your lifestyle before moving on. If you’re anything like me you may start thinking of all the “things” you’re going to change. Start eating 4 servings of veggies every day, drinking more water, exercise several times a week, ditching the soda, fast food etc etc. You may be able to stick with this for a day or two. Most of us will not be able to sustain this much change all at once.

Trust me. Try to avoid this temptation. I know you’re excited to get started. We’ll get there. Let’s just take it one step at a time.

Before you begin making changes to start eating healthier, take a look at where you are today.

Here are a few questions you can ask yourself.

TIP: If you can track your meals and water intake for a couple of days that will give you an excellent picture of your starting point.

Here we go. 4 easy changes to get you started eating healthier.

Drink More Water

Most of us do not drink enough water. At a minimum, we should drink 1/2 our body weight in ounces of water.

For example, if you weigh 150 lbs, your minimum water intake should be 75 ounces of water. If you live in a warm climate or exercise, you’ll want to drink even more. I like to drink about double the minimum.

Let’s say this is the change you want to implement first and you are currently drinking about 40 ounces of water a day and the minimum for you is 75 ounces.

Increase your water intake by 4- 8 ounces per day until you reach 75 ounces consistently.

Here are some of my tricks for drinking more water.

Add another serving of vegetables

Not a veggie lover? Me neither.

Here’s what I did to go from never eating a vegetable to eating 4 servings most days.

I started by adding in one serving at a time.

Add veggies to a smoothie

One of the easiest ways to get more veggies is to “bury” them in a smoothie. My favorite veggie to use is spinach. You can also try kale, cauliflower, cucumbers etc.

Although green veggies, like spinach, will turn your smoothie green (something I had to get used to), you cannot taste it especially if you also add 1/2 banana.

Try eating your veggies raw

I personally prefer raw veggies over cooked. You can put them in salads or eat them by themselves as a snack. I get an extra serving of vegetables by eating 10 baby carrots along with an apple and almonds as a mid morning snack.

Start with a veggie you know you like

If you aren’t eating any vegetables (which was me at one time), start by just adding in one serving a day. Do you have a favorite veggie, like carrots? If so, start with what you know you like. Then, you can start to venture out and try new ones.

Swap out a processed carbohydrate for one with more fiber.

Carbs have gotten a bad wrap in recent years. AND, although most of us eat far more carbs than we need, carbs are not bad in and of themselves.

I get asked on a regular basis if I eat any carbs. The reaction is always the same – one of complete surprise. I get approximately 40% of my calories from carbs.

Carbs give me energy. Our bodies do not all react the same so listen to your body.

Before you throw out all carbs though, the key is to eat the right carbs and avoid the highly processed carbs.

Tip: Fruits and vegetables have carbs so eating a carb free diet is impossible if you want to eat healthy and provide your body with the nutrients it needs.

Here are some of my favorite healthy carbohydrates.

Limit processed sugar

Do you know how much sugar you are eating?

Start checking nutrient labels. If you’re like me, you’ll be surprised at how much sugar is in foods you would not consider as “sweet” ie. pasta sauce.

You can usually find a brand that is lower in sugar and you most likely won’t even notice in the taste.

A good rule of thumb is to keep sugar at 7g or less per serving. Remember, that is a general guideline for your every day meals. If you’re having a”treat”, it may have more sugar. That’s ok. I just don’t recommend eating that “treat” every day.

Start with one of these 4 easy changes and you’ll be on the road to eating healthier.

TIP: Always remember the goal is moderation and finding what works for your lifestyle. None of us want to be on a DIET and left feeling deprived.