Sensational Stuffing

Holiday eating really does get a bad wrap. The actual staples of traditional dinners aren't bad - it's just when all the cream and sauces are added that things go down hill. Combine that with the odd sensation that you need to eat it all quickly or it is sure to disappear and you've got a bloated stomach and an afternoon coma.

Instead of covering up the flavor with heavy sauces, start by bringing out the natural flavor of the dishes . I personally feel that a good turkey brine is the best way to lock in the moisture and bring out the flavor.

Next cut the butter and sauces in half and add in some flavorful fruits and herbs. Here is another family recipe that is always a big hit:

Apple Rosemary Stuffing

Ingredients:

• 2 bags of stuffing mix w/herbs
• 2 tablespoons dried rosemary
• 1/2 cup fresh parsley
• 1 tablespoon unsalted butter
• 3/4 cup diced yellow onion (1 medium)
• 3/4 cup diced celery (2 medium stalks)
• 1 large Granny Smith Apple (unpeeled, cored, and diced)
• 1 cup low-sodium chicken stock

Directions:

Preheat oven to 300 degrees F.

In a large saute pan, melt the butter and add the onion, celery, apples, parsley, and rosemary. Saute for 10 minutes until the mixture is soft. Combine the stuffing mix, cooked vegetables, and chicken stock in a oven safe pan. Cook for 45 minutes or until golden brown.


For more healthy recipes visit Eating Well's Healthy Thanksgiving Collection.

Happy Thanksgiving!

Change Your Mind - Change Your Body

The biggest obstacle for any change tends to be our own negative thoughts. Actually, the thoughts aren't the main problem - it's that we start to believe them. So what if we switched those thoughts into something more positive? Would we start to believe those too?

The article below answers just that. It relates specifically to fitness but I truly believe that this concept can be applied to any part of your life.

Change your mind, and you just might change your body, too. Psychologists say our “self talk” or “internal dialogue” can make or break a fitness routine.

The problem is that many people simply aren’t aware of how destructive their thoughts are, says Gareth Dutton, a psychologist at Florida State University in Tallahassee who specializes in helping people to exercise and lose weight.

“The thing that precedes your behavior is a thought, and we sometimes aren’t good at getting in touch with our thoughts,” he says. “We’re on autopilot.”

The first step in charting the right course to fitness is to recognize how your thoughts are undermining your exercise plan, says Dutton. The second step is to challenge the negative thinking – and there’s certainly no shortage of that when it comes to exercise.

Playing mind games
The key, Dutton says, is to remember that “a thought is just a thought. It doesn’t mean it’s reality.” read more

Stressed Out? Eat Up!

You are so stressed out and busy that your sleep is either long and restless or solid but way too short. So you wake up and start pounding coffee to get you going. There's no time to eat so by the time you get around to it you are starving. That in combination with the elevated cortisol (stress hormone) causes you to crave foods high in sugar, fat, and salt. Poor sleep, caffeine side effects, and blood sugar imbalance from poor nutrition finds you tired, moody, and finding it hard to concentrate.

This is a cycle in which too many of us find ourselves. There are, however, several things that you can do to stack the cards in your favor and regain control.

1. Cut out the caffeine after 2pm. Ok, I know that i just lost half of you! I'm not saying get rid of it all together. Just switch to decaf in the afternoon. Caffeine stays in your system for 6 hours so even if you are one of the people with a caffeine tolerance it will negatively effect your sleep.
2. Increase your B-vitamins. B-vitamins support the entire nervous system as well as our stress response. They also aide in energy production so you will feel a natural increase in energy. Food sources include: liver, soy, broccoli, beans, lean meat, sprouted grains, salmon, nuts, and eggs.
3. Don't forget to eat, especially breakfast. I know I sound like your grandma but it really is the most important meal of the day. It will start your day off with good fuel and help you focus. Stock your pantry and office with easy options like oatmeal so you can make sure that you always have something on hand. While I'm at it, don't forget your jacket and would it kill you to pick up the phone every once in a while?
4. Make sure everything you eat contains protein. Protein supports brain function, which in turn impacts mood, behavior, and concentration. It will also give your sustained energy and decrease sugar cravings. No need to go Atkins with your protein (in fact, please don't!) but just include some with every meal. Food sources include: fish, meat, eggs, nuts & seeds, tofu, dairy, soy, beans & rice.
5. Add in some more Magnesium. Magnesium is a natural muscle relaxer. Not the kind that causes you to speak gibberish and pass out, but the kind that helps pull your tense shoulders from your ears and quiet your mind so you can sleep. It is also one of the minerals that American's are most deficient in. I recommend supplementing with a high quality Calcium/Magnesium Citrate before bed. It will also help with muscle soreness from all the exercise you are also doing to relieve stress!