ROD 112411


Thursday, 24Nov11


Happy Thanksgiving

Juan, Chris, Tom and I want to wish the members, visitors and their families, our sincere wishes for a Happy and Healthy Thanksgiving. We give thanks all of you for your continued support in our quest to bring you the finest in group strength training.

Live Happy & Healthy


Healthy Holiday Eating Tips for Thanksgiving

Do you know that the average Thanksgiving dinner has over 2000 calories? It can be a real challenge if you are watching your waistline. The following are some eating tips so that you can still look good and be healthy after the Thanksgiving dinner without having to deprive yourself.

Healthy Holiday Eating Tips for Thanksgiving

If you are a guest of a Thanksgiving dinner:

  • Don’t go to the Thanksgiving dinner hungry: we often eat faster and
    more when we are hungry – therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time.
  • Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate
    half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full.
  • Turkey – go skinless: choose your 4-oz turkey portion skinless to
    slash away some fat and cholesterol. Save your appetite for the side dishes
    and desserts.
  • Side Dishes – watch your portion size: go for smaller portions. This
    way you can sample all the different foods. Moderation is always the key.
  • Make a conscious choice to limit high fat items: high fat food items
    can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal . For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again moderation is the key.
  • Drink plenty of water: alcohol and coffee can dehydrate your body.
    Drink calorie-free water to help fill up your stomach and keep you hydrated.

If you are the honorable chef of a Thanksgiving dinner:

  • Substitute high fat ingredients with lower-fat or fat-free
    ingredients. Learn about the 5 easy steps to recipe
    substitutions or see table below.
  • Leftover Turkey? Instead of turkey sandwiches, use the leftover
    turkey to make a pot of soup with fresh chunky vegetables.
  • Experiment with new recipes: we did a search on Google and found
    numerous delicious yet healthy low-fat contemporary Thanksgiving recipes.


Healthy Thanksgiving Recipe Substitution Tips

Recipe calls for…
1 whole egg 2 egg whites
sour cream low fat plain yogurt or low fat sour cream
milk skim or 1% milk
ice cream frozen yogurt
heavy cream (not for whipping) 1:1 ratio of flour whisked into non fat milk (e.g. 1 cup of flour + 1 cup of
non fat milk)
whipped cream chilled evaporated skim milk or other low fat whipped products such as
cheese low-fat cheese (please note: non-fat cheese does not melt well if
use in cooking or baking)
butter light butter
cream of mushroom fat-free cream of mushroom


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