Survival Tips for a Healthier Thanksgiving Dinner

• Skipping breakfast and lunch is a sure recipe for overeating at the Thanksgiving table.
• Our bodies aren’t meant to handle 2,000-3,000 calories all at once and will store excess calories as fat.
• Better to eat smaller amounts and drink lots of water throughout the day and really enjoy a healthful dinner.
• Control your portion sizes: Draw a 12-inch dinner plate in your mind and divide it into three-inch-sized circles with each one representing one food group: proteins, vegetables and starches. The key is to stay within your circle for each food group: If you like turkey and ham, fit a little of both in one circle.
• If you’re worried about the food choices, bring your own low-calorie dish or veggie tray to family gatherings.
• Be active: Go for a bike ride, a long brisk walk, a run or spend at least one hour at your local gym to burn calories before the big Thanksgiving meal.
• Plan a family event that involves physical activity—a pick-up game of basketball, a snowball fight, a long brisk walk outdoors or a family bike ride—before, during or after the big meal.
• Be mindful of your alcohol intake: Mixed drinks tend to have high amount of concentrated sugar and quickly add empty calories. One glass of wine may be reasonable, but remember alcohol contains about 7 calories per gram, which makes it nearly twice as fattening as carbohydrates or protein.


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Healthy Recipe

Roasted Asparagus Salad

This recipe serves: 6
Preparation time : 5 minutes
Cooking time : 10 minutes
1 1/2 pounds fresh asparagus
1 tablespoon olive oil
salt to taste
freshly ground black pepper
2 tablespoons vinegar

Cooking Instructions
1. Preheat the oven to 350°F.
2. Prepare the asparagus by cutting off the last inch or so of the woody stalk.
3. Place the asparagus stalks on a baking sheet. Brush them with the olive oil and sprinkle with salt and pepper.
4. Roast in the oven for 10 minutes, until the stalks begin to get tender on the outside. (Thin asparagus spears will take less time than thick spears.)
5. Toss with the vinegar and serve.