7 Tips to Lower Cholesterol & Still Enjoy Thanksgiving
The holidays are here again, so let’s review some tips so you stick with your diet to lower cholesterol levels AND still enjoy a satisfying Thanksgiving meal.
Tip #1: Pass the Gravy
Traditional gravy is a high fat source. To make your gravy a little healthy, use a spoon to remove fat from meat and poultry dishes prior to mixing up your gravy. Another option to remove the fat is to freeze the pan drippings and then remove them before making gravy. Next, don’t go overboard. Add a little gravy for flavoring and pass it on.
Tip #2: Trim the Turkey
Limit your turkey to about 4 ounces. This would be right around the size or a deck of cards. Select white turkey meat without the skin to cut back on unnecessary fat calories.
Tip #3: Stuff the stuffing right
Boost your veggie intake by sautéing a lot of veggies into your stuffing. Some veggies may include finely diced celery, carrots, and onions.
Are you thankful for your health?
Thanksgiving is practically here. Are you thankful for your health this year?
I know when it comes to your health you may be frustrated with problems you’ve faced this past year. It is often easy to dwell on the negatives:
1. A lack of insurance coverage
2. Not able to diagnosis what’s going on
3. Difficulty contacting your physician
4. Not getting answers to your questions
5. Unpleasant medication side effects
Thanksgiving provides a great opportunity to step back and look at the positives. Some of these may apply to you:
1. You’ve had another year with your family.
2. You’ve begun treatment to control your health issues.
3. Surgery was a success.
4. You’ve been able to wean off medication.
5. You’re more active now than you were last year.
6. You’ve lowered your blood pressure.
7. Your cholesterol is within normal.
If in your case the positives don’t outweigh the negatives what can you do in the year ahead to change that around?
White potato vs. Sweet Potato – Which is better?
Potatoes tend to get a bad rap since this vegetable is processed in so many different ways (think French fries and potato chips). However, there are some redeeming nutritional values provided by potatoes. Let’s do a little comparison.
Serving Size: 1 medium potato with skin
Calories: 128 white potato; 103 sweet potato
Fat: 0.2 g white potato; 0.2 g sweet potato
Combat Holiday Weight Gain with a Battle Plan
The holidays can be a big hurdle in a weight loss/health plan. Holidays don’t mean you can’t enjoy the good food and desserts.
Here are 5 tips for a healthier holiday:
- Plan Ahead – It will help if you have a plan in place ahead of time. Decide if you are going to have seconds in advance and what you are going to have seconds of. For example, mashed potatoes and gravy can be loaded with calories and fat, so opt for seconds of a healthier salad or other side dish. Be sure to plan out the desserts, too. If pecan pie is a weakness, put in place a realistic plan. One slice and a cookie. . .?
- Low Calorie Snacks – While you are visiting and waiting for the main meal to be served, snack wisely. Select low calorie veggies to much on versus fatty appetizers. “Save” your calories for the meal.
- Socialize – Take the time during your holiday meal to catch up with family and friends. This will slow down how quickly you eat and are running back for seconds. You may find that you’re full and not need that second helping!
- Watch the Liquid Calories – A glass of wine can add 120 calories and egg nog 340! Do you really need a second glass?
- Prepare a Healthier Dish – Is your holiday gathering a potluck? If so, prepare a healthy alternative you like.
These are just a few steps you take to prevent holiday weight gain. Join dietitians Ursula Ridens RD and Lisa Nelson RD for the free teleclass “10 Secrets to Survive the Holidays Without Gaining Weight”. You’ll learn more about steps you can take to stop holiday weight gain and have your specific questions answered. Go to https://www.lisanelsonrd.com/newu/holidaycall.html to sign up!
It’s not the turkey’s fault!
Have you heard the news? Turkey is not to blame for the post-meal Thanksgiving naps. It’s been well-known for years that turkey contains tryptophan. Tryptophan is a precursor of serotonin, the neurotransmitter than regulates sleep.
However, tryptophan makes up 1% of the protein in turkey. One percent is the typical content of meat and actually half the tryptophan content of milk (2.34%).
Instead of turkey being at the root of Thanksgiving Dad sleepiness, it’s the carbohydrates in all those side dishes – stuffing, mashed potatoes, etc. The extra carbohydrates boost insulin production. It’s speculated that this extra insulin may result in amino acids (excluding tryptophan) to be pulled into muscles for use, leaving a high level of tryptophan in the bloodstream, hence the need for a nap.
Have a great turkey day!
Lisa Nelson, RD
Be Heart Healthy and Lose Weight
It's not the turkey's fault!
Have you heard the news? Turkey is not to blame for the post-meal Thanksgiving naps. It’s been well-known for years that turkey contains tryptophan. Tryptophan is a precursor of serotonin, the neurotransmitter than regulates sleep.
However, tryptophan makes up 1% of the protein in turkey. One percent is the typical content of meat and actually half the tryptophan content of milk (2.34%).
Instead of turkey being at the root of Thanksgiving Dad sleepiness, it’s the carbohydrates in all those side dishes – stuffing, mashed potatoes, etc. The extra carbohydrates boost insulin production. It’s speculated that this extra insulin may result in amino acids (excluding tryptophan) to be pulled into muscles for use, leaving a high level of tryptophan in the bloodstream, hence the need for a nap.
Have a great turkey day!
Lisa Nelson, RD
eNutritionServices
