Recipe of the Week: Holiday Cranberry Relish

WHFoods: Holiday Cranberry Relish

Food of the Week: Cranberries

WHFoods: Cranberries

Study: Too Much Sugar in Drinks Marketed to Kids

Study: Too Much Sugar in Drinks Marketed to Kids

Feasting Without the Guilt

Feasting Without the Guilt

3 Reasons Raw Food Diets Suck

I'll be honest with you...

I'm not really a fan of most raw food diets and in this email I want to tell you 3 reasons why.

Don't get me wrong, the health benefits of eating raw (the proper way) are overwhelming but only if you are able to make eating more raw foods a sustainable part of your life.

And that leads me to the first reason...

Most raw food recipes take forever to make!

Nothing will sabotage your efforts of adding healthier foods into your life more than if you're required to spend hours in the kitchen preparing them.

We all have time constraints (family, work, school, etc...) and unless you absolutely LOVE being in the kitchen, then most raw food recipes can be downright frustrating.

I remember when my raw journey began several years ago. I was blown away by all the gourmet recipes. I was pumped and eager to try them all out. We even got a dehydrator.

But nowadays, my dehydrator has seen less action than an one-legged soccer player. It sits in our basement crawl space collecting dust.

That's not what I call sustainability.

The second reason I'm not a fan of most "gourmet" raw food diets is that they revolve heavily around the use of dehydration.

There are 2 main issues with this.

First, dehydrating foods removes the water from them. And that's crazy because high water content is one of the biggest benefits of eating more raw foods.

When foods have been stripped of their water, your body is forced to use more of its own to digest and assimilate them. This wears down on your energy reserves as well, leaving you feeling more fatigued.

Second, dehydrator-based recipes are inherently very dependent on nuts and seeds.

Now, there's nothing wrong with a handful of nuts and seeds throughout the day but when you get into several CUPS worth, that's where I start questioning the health properties of such recipes.

Most nuts and seeds (other than walnuts) are high in omega 6 fatty acids, and that's not a good thing. Omega-6s create inflammation in your body and, in fact, the western diet is overly abundant in these types of fats.

Instead, we should be focusing on eating more omega-3s because of their amazing anti-inflammatory and "lubrication" properties inside the body.

But unfortunately, most dehydrator-based recipes (like crusts, crackers, and breads) are usually higher in omega-6 nuts and seeds, rather than walnuts.

The other problem with eating lots of nuts and seeds is that they contain a lot of calories. Therefore, if you're looking to lose weight, you'll have a tougher time.

I've also personally found that I feel more lethargic after eating dehydrator-based meals and that's probably because it's more difficult for me to digest them.

So those are 3 reasons that I have a beef with most raw food diets out there.

You see, eating more raw foods should really consist of eating FRESH fo ods. That essentially means eating more fruits and veggies in their natural state.

It doesn't have to be complicated. It doesn't have to take all day and it doesn't have to be boring.

And because I found nothing SIMPLE in my own search of eating healthier through raw foods, I decided to create my own program - Eating for Energy.

===> Check it out here <=== 

It's not a fanatical approach to raw foods, nor will it require hours of food prep on your part.

Instead, I show you how to incorporate more raw foods into your diet. The 120 recipes in Eating for Energy take less than 10 minutes and they taste even better than a lot of those complicated "gourmet" meals.

Give it a shot for yourself and you'll see what I mean. You'll also experience the overwhelming healing power of natural foods. You'll be pleasantly surprised by the number of health problems that have been overcome (by our clients) after applying the principles in Eating for Energy.

But don't take my word for it....

Here are 2 recent success stories from people just like you...

"I love how easy to read Eating for Energy is, I refer to it at least twice a day for the delicious recipes and I pass on the knowledge from it to everyone I talk to. My three year old daughter even has a favorite; the watermelon soup of course!!

Making the change to eating raw food has made me feel better and take more pride into how I care for my body, I was always a health and exercise nut but I just didn't know about all the ways I could eat raw food and make it practical with my schedule and everything else going on.

I have actually done better with making the meals in the book because they do not take up much time at all!! With tons of benefits and easy tips
anyone who is serious about their health and living the best life they can should read Eating for Energy immediately!! Thanks Yuri!! Good luck to everyone on their path to wellness keep it up!! "

- Joanne

"Thank you! Eating for Energy has been an inspiration for me.

I have recently been diagnosed with Hashimotos' Disease (underactive thyroid) and have battling obesity for several years. With your program I
have now started to lose weight easily and effortlessly, just when I thought all hope was gone. I have been using your secrets for three weeks now and have lost ten kilos. This is a BIG result. Yuri, you're Awesome!!

- Jan Landwehr
Australia

==> Click here to learn more <===

Eat alive and you will thrive.

Your friend and coach,

Yuri

P.S. How you heal anything is how you heal everything. It really doesn't matter what ails you. Whether you want to lose weight, have more energy, or prevent disease - the nutritional approach will always be the same. Unfortunately, the "diet industry" doesn't want you to believe that.

But I do. And you'll discover exactly how to transform your health forever in Eating for Energy.

==> Click here to live your best life ever!

This many people can't be wrong!

If you want to feel healthier and more energetic, and perhaps want to lose weight, then you must read this!

We've been talking about the best ways to energize your body and lose weight through natural raw foods.

And I've also recommended what I feel is the best program on the subject - Eating for Energy.

It is written by Yuri Elkaim - a former pro athlete who is also a holistic nutritionist and considered as one of North America’s leading authorities on raw food nutrition, fitness, and wellness.

Yuri has an incredible ability to cut through all the nonsense and hype that surrounds eating healthy, losing weight, and having more energy. Not only do I trust what he says, I know that he practices what he preaches.

Plus, he has helped over 47,000 people with these very teachings about natural nutrition.

Do you want to be next?

==> Click here to find out how <==

Do you want to learn how to lose weight and improve your health from someone who is the image of what he writes about (and who has coached thousands of others to do same), or from someone who just read about the subject?

Sorry, but experience wins out. I will always want to hear from the person who's actually done what I'm trying to do.

If you're trying to lose weight and want to live a life of health and vitality, then you MUST check his program!

I don't endorse many products mainly because they are mostly hype and don't live up to expectation. Yuri's new book called "Eating for Energy", is an exception! This material is excellent and a MUST READ for anyone trying to lose fat and improve their health.

==> Learn more about Eating for Energy here <==

Now, I know many of you are saying, "Oh no, not another fad program". To be totally honest, I thought the same thing. Rest assured, this is not the case. It is not a fad diet, or gimmick.

It’s 360 pages of solid, time tested healthy eating information based on what nature (and science) has proven to be most important for the human body over the last several thousand years. He starts from square one and teaches you everything you need to know.

Doesn't matter if you are a beginner or an advanced health enthusiast. You WILL learn something from this program.

Just read what some very high profile readers have said about Eating for Energy:

"In a world filled with dubious diet books, Eating for Energy identifies the proven steps that will lead to abundant health, a fit body, and radiant energy.

I can't think of a better book on healthy eating to help you get from where you are to where you want to be. It is easy, understandable, inspiring, and applicable. It's the best tool to come along in years."

- Raymond Aaron
New York Times Top Ten Best Selling Author Chicken Soup for the Parent’s Soul

"Yuri’s e-book sheds light on dietary choices in a comprehensive, yet simplistic approach. Everyone can benefit from his knowledge and insight into healthy eating. I highly recommend reading this book.”

- Dr. Danny Grossi, BSc., MSc., MD
Clinic Director
Toronto Regional Pain Management Centre

Here's what the author, Yuri Elkaim, had to say about how his own program changed his life:

"Growing up, I suffered from terrible allergies, asthma, recurring stomach problems, and frequent colds.

In my last year of high school I lost all my hair to an auto-immune condition known as Alopecia and also experienced constant fatigue.

I remember coming home from school and more often than not needing to take a nap. It was absolutely ridiculous! But when I look back to what I was eating back then, and even when I played professional soccer, it doesn't surprise me that

I experienced so much fatigue and ill-health! To give you an example, I was a huge addict of breads, cereals, sweets, milk, and cheese. These foods (and others) sent my body's immune system into overdrive until it turned against itself - ultimately leading to the Alopecia I later developed.

However, over the last several years, having learned, tried, and applied the principles you'll learn about in Eating for Energy I've even gotten rid of a lifetime of eczema, regrown my hair from Alopecia (although I now like to keep my head shaved), and virtually eradicated my lifelong battle with asthma. The possibilities are endless!

I improved my soccer and exercise performance dramatically, I am now fully energized on only 4-6 hours of sleep per night, and I haven't been sick in...I actually can't even remember the last time I was sick!

I've helped countless other people get rid of their lifelong health issues and I know I can do the same for you. The secrets will be revealed to you in this program!”

==> Learn more about Eating for Energy here <==

I believe that this information can help you to learn how to create the body you've always wanted and enjoy health beyond your wildest dreams at the same time.

I sincerely hope that you check it out. You will be amazed.

To your health,

Does a Raw Food Diet Really Boost Your Energy?

...Yes and no.

It’s true that a raw food diet will provide you with foods that improve energy… if you do it correctly.

But the problem is that when most people embark upon raw foods they end up eating far too many foods that actually deprive their body of energy.

So let’s cut to the chase…

If you want to feel sluggish and tired, then eat more nuts, seeds, and fatty foods–even if they’re raw. The reality is that most people who start a raw diet end up turning to gourmet raw food cookbooks, which are loaded with high-calorie raw recipes.

In these gourmet raw food books, you’ll find plenty of recipes like raw pizza, crackers, and even pates and spreads that are heavily based on nuts and seeds.

Nuts and seeds are loaded with fats and calories, both of which drain your body of energy instead of giving your body the on-going energy it needs.

Recently, I was at a raw food restaurant and had a great meal, which consisted of raw pizza, a cracker-based appetizer, and a chocolate and nut-based dessert.

At the time, the food tasted great and the flavors were amazing. But afterwards, my stomach was aching, I was tired, and I was bloated.

This is just one example of how many newbie raw foodists get it all wrong when trying to follow a raw diet to improve energy.

So if you want more energy and think that a raw food diet will give you that energy, then you need to eat the right foods. This does not include making most of your diet center around high-fat foods like avocados, nuts, seeds, and oils.

In fact it has been shown that many people on raw food are consuming 50 to 60% of their calories from fat!

That’s crazy.

So YES a raw diet does improve your energy but only if you do it correctly. And that’s what we’ll look at next.

The secret to having more energy is eating more raw foods that are fresh and thus water rich and highly alkalizing.

Essentially, these are fruits and vegetables in their raw state. There really is nothing more powerful than eating a salad, drinking a green juice or a green smoothie and snacking on random pieces of fruit and veggies throughout the day.

Doing so, ensures that you get all the nutrients you need while at the same time providing your body with the alkalinity that it requires in order for your blood to be as healthy as possible.

As we’ve alluded to previously, your blood needs to be alkaline in order for your red blood cells to function properly. By doing so, they are able to supply the oxygen to your cells need to produce energy. 

So from an energy perspective, it’s very simple…

No oxygen, no energy. Or a lack of oxygen, a lack of energy.

And this is exactly what happens when you eat too many gourmet recipes that are high in fat and based on dehydration.

Not only are dehydrator based raw recipes deprived of water but they are usually more acid-forming than fresh food because they are based predominantly around nuts and seeds.

So if these types of meals make up the bulk of your raw food diet then it’s no wonder you should feel lethargic and hired all the time. Not to mention you’ll probably find it tough to lose those extra pounds since these types of foods are hire in calories.

If you want to have more energy and are looking for the best foods to eat on a raw diet then remember this simple formula…

Keep it fresh, keep it simple, keep it green.

If you follow this simple formula for least 80% of your daily food intake I guarantee you’ll have much more energy starting tomorrow.

For more information on how to follow a raw diet that actually gives you more energy be sure to check out Eating for Energy - it will change your life.

==> Click here for MORE energy

Planning A Healthy Thanksgiving: Thanksgiving Menu

Thanksgiving Menu

Let’s face it; Thanksgiving is mostly about the food. I have compiled some of my favorite healthy Thanksgiving recipes and added them below. You will find everything from appetizers to dessert. Add a few family favorites and your meal planning for turkey day is done.

To make the planning even simpler and save you time, I have also added a grocery list. Just add anything you need for your additional dishes (if you choose to make anything else – there’s plenty of food here already) and of course any tableware or decorative items you need.

Snacks / Appetizers:

Fresh Veggies – A
Baby Carrots
Celery
Broccoli
Cauliflower
and/or Peppers
*Serve with Fat-Free Ranch Dressing or Yogurt Dill Dip (Recipe Below)

Yogurt Dill Dip – A*
Makes 8 servings
1 teaspoon fresh dill
1 teaspoon fresh parsley
1/2 cup non-fat plain yogurt
2 tablespoons mayonnaise
1/4 teaspoon black pepper
1/4 teaspoon sea salt
1 clove garlic minced

1. Mix all the ingredients together and chill.

NUTRITION FACTS
Calories 35
Fat 3g
Saturated Fat 2g
Cholesterol 2mg
Sodium 107mg
Carbohydrate 1g
Fiber 0g
Sugar 1g
Protein 1g

Apple Cinnamon Popcorn Mix – B
Makes 12 servings
Serving Size: 1 cup each
1 bag 94 % fat-free butter or natural flavor microwave popcorn, popped (12 cups)
1 cup Apple-Cinnamon Cheerios
1/2 cup dried apples pieces
1 teaspoon ground cinnamon

1. Toss all ingredients in large bowl.
2. Store loosely covered.

NUTRITION FACTS
Calories 50
Fat 1g
Cholesterol 0mg
Sodium 80mg
Carbohydrate 8g
Dietary Fiber 0g
Protein 1g

Baked Pita Chips – C
Makes 8 servings
Serving Size: 8 chips each
4 whole wheat pita bread (6 inches in diameter)

1. Heat oven to 400°.
2. Cut around outside edges of pita breads to separate layers. Cut each layer into 8 wedges. Place in single layer on 2 un-greased cookie sheets.
3. Bake about 9 minutes or until crisp and light brown; cool.

NUTRITION FACTS
Calories 115
Fat 1g
Cholesterol 0mg
Sodium 240mg
Carbohydrate 23g
Dietary Fiber 3g
Protein 4g

Dilled Smoked Salmon Spread – D
Serving Size: 1 tablespoon
Preparation: Store tightly covered in refrigerator up to 2 weeks or in freezer up to 4 weeks.
Thaw frozen spread covered in refrigerator about 8 hours. Serve with crackers.
1 8 ounce package cream cheese, softened (use fat-free or low-fat to reduce the fat)
1 pound smoked salmon, skinned and boned
1/4 cup chopped green onions (3 medium)
1 teaspoon chopped or 1/4 teaspoon dried dill weed
3/4 (8-ounce) package whipped cream cheese, softened (about 3/4 cup)
1/4 cup chopped nuts, toasted if desired
Cracker or sliced vegetables, if desired

1. Mix 8-ounce package cream cheese, the salmon, green onions and dill thoroughly.
2. Shape mixture into ball or ring shape. Spread with whipped cream cheese. Sprinkle with nuts. Cover and refrigerate at least 2 hours until chilled.

NUTRITION FACTS
Calories 35
Fat 3g
Saturated Fat 1g
Cholesterol 10mg
Sodium 95mg
Carbohydrate 0g
Dietary Fiber 0g
Protein 2g

Meal Suggestions:

Marinated Thanksgiving Turkey – E

Makes 8 servings
*Can reduce the sodium by using reduced sodium soy sauce
1-1/2 cups chicken broth
2 cups water
1 cup soy sauce (suggest reduced sodium soy sauce)
2/3 cup lemon juice
2 cloves garlic, minced
1-1/2 teaspoons ground ginger
1 teaspoon pepper
1 turkey (12 to 13 pounds)

1. Combine the first seven ingredients; reserve 1 cup for basting.
2. Pour remaining marinade into a two gallon re-sealable plastic bag. Add the turkey and seal bag; turn to coat. Refrigerate overnight, turning several times.
3. Drain and discard marinade.
4. Heat grill according to manufacturer’s directions for indirect cooking or roast in a conventional oven.
5. Tuck wings under turkey and place with breast side down on grill rack. Cover and grill for 1 hour.
6. Add 10 briquettes to coals; turn the turkey breast side up. Brush with reserved marinade. Cover and cook for 2 hours, adding 10 briquettes to maintain heat and brushing with marinade every 30 minutes until meat thermometer reads 185°. Cover and let stand 20 minutes before carving.

*Conventional Roasting Method: Place turkey on a rack in a large roaster. Bake, uncovered, at 325° for 4 to 4-1/2 hours or until meat thermometer reads 185°. Baste frequently with reserved marinade. When turkey begins to brown, cover lightly with a tent of aluminum foil.

NUTRITION FACTS
Calories 169
Fat 2g
Saturated Fat 1g
Cholesterol 8mg
Sodium 1642mg
Carbohydrates 6g
Dietary Fiber 0g
Sugar 5g
Protein 8g

Glazed Baked Ham – F
Makes 20 servings
Prep: 10 min; Bake: 1 hr 30 min; Stand: 15 min
Ham has a lot of salt - if possible choose a low sodium ham 6 pounds fully cooked smoke bone-in ham

Brown Sugar-Orange Glaze - Recipe Below

1. Heat oven to 325°. Place ham on rack in shallow roasting pan. Insert meat thermometer in thickest part of ham. Bake uncovered 1 hour 30 minutes or until thermometer reads 135° to 140°.
2. Make glaze. Brush glaze over ham during last 45 minutes of baking. (Also see Recommended Meat Doneness)
3. Remove ham from oven, cover with tent with aluminum foil and let stand 10 to 15 minutes for easier carving.

Brown Sugar-Orange Glaze
1/ 2 cup packed brown sugar
2 tablespoons orange or pineapple juice
1/2 teaspoon ground mustard
1. Mix all ingredients.

NUTRITION FACTS
*Nutrition run calculated on a 6-pound bone-in ham.
Calories 125
Fat 4g
Saturated Fat 1g
Cholesterol 40mg
Sodium 890mg
Carbohydrate 7g
Dietary Fiber 0g
Protein 15g

Mashed Potatoes – G
Makes 6 servings
6 potatoes
1/2 cup skim milk
1/4 cup butter (optional)
1/2 teaspoon salt
Dash black pepper
Butter and sour cream flavored sprinkles (If desired)

1. Wash, peel, and cut potatoes into small-medium sized chunks.
2. Bring a large pot of water and 1 teaspoon salt to boiling. Add potatoes and cover. Cook until tender, 25 to 35 minutes. Drain.
3. Place potatoes back in pan and warm over low heat. Mash until no lumps remain.
4. Add milk, a little at a time, during mashing. Add butter, salt, and pepper and beat vigorously until potatoes are fluffy.
5. Sprinkle with paprika and parsley or chives, if desired. If you choose to omit the butter, (which will also omit the fat) sprinkle with butter- and sour-cream-flavored sprinkles for flavor.

NUTRITION FACTS
Calories 161
Fat 5g
Saturated Fat 0g
Cholesterol 20mg
Sodium 274mg
Carbohydrate 21g
Fiber 2g
Sugars 2g
Protein 3g

Turkey Gravy – H
Serving Size: 1/4 Cup
*Tip: For thinner gravy, increase milk. To thicken, add flour dissolved in cold water. Heat to
boiling, stirring constantly.
2 cups hot skim milk *
1/4 cup poultry drippings
1/4 cup cold skim milk
1/4 cup all-purpose flour *
Salt and pepper

1. In medium skillet or roasting pan, add hot milk to drippings. In small bowl, combine cold milk and flour; mix until smooth.
2. Add flour mixture to hot liquid in skillet. Cook until mixture boils and thickens, stirring constantly. Add salt and pepper to taste.

NUTRITION INFORMATION
Calories 80
Fat 4g
Saturated Fat 2g
Cholesterol 10mg
Sodium 55mg
Carbohydrate 5g
Dietary Fiber 0g
Sugars 3g
Protein 2g

Daylene’s Thanksgiving Stuffing – I
Makes 8 servings
1 bag Pepperidge Farms Herb seasoned stuffing mix
1/2 cup butter
1 - 1 1/2 cans low-fat chicken broth
2 stalks celery chopped
1 medium onion chopped

1. Melt the butter, add the onion and celery. Sauté for a short time until onions and celery are tender-crisp.
2. Add the above to the stuffing mix and mix. Gradually stir in the chicken broth. You want it to be somewhat but not real mushy.
3. Cook at 375 degrees, uncovered, for 20-30 minutes.

NUTRITION FACTS
Calories 105
Fat 8g
Saturated Fat 2g
Cholesterol 30mg
Sodium 102mg
Carbohydrate 33g
Fiber 5g
Sugar 2g
Protein 5g

Maple Cinnamon Sweet Potatoes – J
Serving Size: 1/2 cup
4 small dark-orange sweet potatoes, peeled, cut into 3/4-inch cubes (about 4 cups)
1/4 cup real maple syrup or maple-flavored syrup
1/2 teaspoon cinnamon
2 tablespoons finely chopped walnuts

1. In large saucepan, bring 4 cups water to a boil. Add sweet potatoes; return to a boil. Cook over medium heat for 8 to 12 minutes or until tender. Drain well. Return sweet potatoes to saucepan or place in serving bowl.
2. Meanwhile, in small bowl, combine syrup and cinnamon; mix well. Add to sweet potatoes; toss gently to coat. Just before serving, sprinkle with walnuts.

NUTRITION INFORMATION
Calories 110
Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 10mg
Carbohydrate 23g
Dietary Fiber 2g
Sugars 10g
Protein 1g

Rhodes Dinner Rolls - K

Found in the freezer section of the grocery store

NUTRITION FACTS
Calories 100
Fat 1.5g
Saturated Fat 0g
Cholesterol 0mg
Sodium 130mg
Carbohydrate 19g
Fiber 0g
Sugar 2g
Protein 2g

Baked Macaroni and Cheese - L
Makes 6 servings
Serving size: 1 cup
1 cup uncooked elbow macaroni
2 egg substitute equivalents
1 cup skim evaporated milk
1 cup small curd low-fat cottage cheese
1/4 cup shredded sharp cheddar cheese
1 teaspoon (dash) salt
Fresh ground pepper
1 tablespoon Dijon style mustard
1 tablespoon fine dried bread crumbs

1. Prepare macaroni according to package directions, omitting salt. Drain and set aside.
2. In a large mixing bowl, combine the remaining ingredients except the bread crumbs with the cooked macaroni.
3. Coat a 1-quart baking dish with cooking spray and spoon the mixture into the dish. Sprinkle the top with bread crumbs. Bake at 350 degrees for 1 hour and serve hot.

NUTRITION FACTS
Calories 170
Fat 3g
Saturated Fat 2g
Cholesterol 10mg
Sodium 324mg
Carbohydrate 21g
Dietary Fiber 0g
Sugars 6g
Protein 14g

Broccoli Corn Casserole – M
Makes 4 servings
1 (10-ounce) box frozen broccoli flowerets
1 (15-ounce) can cream-style corn
1/4 cup fat-free cholesterol-free egg substitute or 2 egg whites, slightly beaten
1/3 cup chopped onions
1/4 teaspoon salt
Pepper to taste
2 slices wheat bread
1 teaspoon margarine

1. Heat oven to 350°. Spray 2-quart casserole with nonstick cooking spray.
2. Cook broccoli as directed on package.
3. Mix broccoli, corn, egg product, onion, salt and pepper; spoon into casserole.
4. Cut desired shapes from bread with small cookie cutters. Spread margarine on one side of bread cutouts; arrange margarine side up on broccoli mixture.
5. Cover and bake about 45 minutes or until heated through.

NUTRITION FACTS
Calories 160
Fat 3g
Saturated Fat 1g
Cholesterol 0mg
Sodium 590mg
Carbohydrate 30g
Dietary Fiber 4g
Protein 7g

Green Bean Casserole – N
Serving size: 1/2 cup
2 teaspoons canola oil
1 large onion, thinly sliced
1 medium onion, finely chopped
3 1/4 cups sliced mushrooms
1 clove garlic, minced
1/4 cup all-purpose flour
1 (16-ounce) can low-fat low-sodium chicken broth
1 bay leaf
1/2 teaspoon dried thyme
Pinch freshly ground nutmeg
3/4 cup low-fat sour cream
Fresh ground black pepper to taste
1/2 cup cornflakes crumbs
1 pound frozen green beans or 4 cups lightly steamed fresh green beans

1. In a large nonstick skillet, heat 1 tsp oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)
2. Preheat the oven to 425°F.
3. In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.
4. Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.
5. In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.
6. In a 2-qt baking dish, add green beans. Top with the sauce, and then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.

NUTRITION FACTS
Calories 155
Fat 5g
Saturated Fat 1g
Cholesterol 10mg
Sodium 268mg
Carbohydrate 25g

Strawberry Cranberry Salad – O
Makes 6 servings
1 .3-ounce package sugar-free raspberry jello
1 cup water boiling
1 16 ounce can whole cranberry sauce whole
1 10-ounce package unsweetened frozen strawberries thawed

1. Put raspberry-flavored gelatin in bowl, pour over boiling water and stir until dissolved. Let cool and place in refrigerator.
2. Break cranberry sauce into bits. When gelatin begins to get thick, stir in the cranberry sauce and thawed strawberries. Pour into mold and set in refrigerator until firm.

NUTRITION FACTS
Calories 100
Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 40mg
Carbohydrate 26g
Fiber 2g
Sugar 22g
Protein 2g
Tossed Green Salad – P
Purchase a bagged salad, or make your own with your favorite ingredients such as lettuce, tomatoes, cucumber, carrots, radishes, etc. Serve with low-fat or fat free salad dressing.

Desserts:

Pumpkin Pie – Q
Serves 8
1 15 ounce can pumpkin puree
3/4 cup fat-free half-and-half
1/2 cup granulated sugar
2 eggs, slightly beaten
3/4 teaspoon cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground ginger
1/8 teaspoon nutmeg
One deep 8-in prepared pie crust

1. Preheat the oven to 425°F.
2. In a medium bowl, with an electric mixer at medium speed, beat the pumpkin, half-and-half, sugar, eggs, cinnamon, cloves, ginger, and nutmeg until well blended, scraping the sides of the bowl, about 1 minute. Pour into the prepared crust and bake 15 minutes.

Reduce the temperature to 350°F and bake until the center is firm, about 45 minutes. Serve chilled.

NUTRITION FACTS
Calories 57
Fat 1g
Saturated Fat 0g
Cholesterol 36mg
Sodium 11mg
Carbohydrate 12g
Fiber 0g
Sugar 12g
Protein 1g

Pumpkin Mousse – R
1 package unflavored gelatin
1/2 cup water
2/3 cup instant nonfat milk
1/2 cup mashed pumpkins
2 tablespoons sugar substitute
1/2 teaspoon vanilla extract
1 teaspoon pumpkin pie spice
6 ice cubes

1. Combine the gelatin and water in a small saucepan and let stand for 1-2 minutes. Place over medium heat, stirring constantly, for 1 to 2 minutes or until gelatin is dissolved.
2. Combine the gelatin, milk, pumpkin, sugar substitute, vanilla, and pumpkin pie spice in blender or food processor; process until very smooth. Add ice cubes to the mixture, one at a time, blending thoroughly after each addition.
3. Pour into 4 parfait glasses or dessert dishes, cover, and refrigerate for 2 to 3 hours before serving. Top with low-calorie whipped cream if desired.

NUTRITION FACTS
Calories 61
Fat 0g
Saturated Fat 0g
Cholesterol 2mg
Sodium 72mg
Carbohydrate 9g
Dietary Fiber 1g
Sugars 8g
Protein 6g

Old Fashioned Apple Crisp – S
2 large baking apples, peeled, cored and sliced
1/3 cup old-fashioned rolled oats
1/3 cup firmly packed brown sugar
1/3 cup all-purpose flour
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 cup margarine
1 cup lite whipped topping

1. Preheat the oven to 375°F. Spray an 8 X 8-inch round cake pan with nonstick cooking
spray.
2. Place the apples in the bottom of the prepared pan; they should almost fill the pan.
3. In a medium bowl, stir together the oats, sugar, flour, cinnamon, and nutmeg. Cut in the margarine with a pastry blender or 2 knives until the mixture resembles coarse crumbs, 2-3 minutes. Spoon this mixture on top of the apples. Bake until the top is crispy and lightly browned, 30-35 minutes. Top each serving with 2 Tbsp whipped topping.

NUTRITION FACTS
Calories 184
Fat 5g
Saturated Fat 1g
Cholesterol 57mg
Sodium 188mg
Carbohydrate 28g
Dietary Fiber 1g
Sugars 18g
Protein 6g

Thanksgiving Shopping List

Fresh Produce
(A) baby carrots
(A, I) celery – 2 stalks
(A) Broccoli
(A) Cauliflower
(A) Peppers
(A*, D) fresh dill – 2 teaspoons
(A*) fresh parsley – 1 teaspoon
(A*, E, N, Q) garlic cloves – 4; 1/4 teaspoon
(B, S) apples – 1/2 cup; 2
(D) green onions – 3
(G, J) potatoes – 10 (recipe J calls
for dark-orange sweet potatoes)
(I, M, N) onions – 3; 1/3 cup
(N) mushrooms – 3 1/4 cups
(N) fresh nutmeg – pinch
(P) bagged salad (or make your
own)

Bakery / Bread
(C) whole wheat pita bread – 4
(L) dried bread crumbs – 1 tablespoon
(M) wheat bread – 2 slices

General Grocery / Beverages
(E) lemon juice – 2/3 cup
(F) orange or pineapple juice – 2 tablespoons

General Grocery / Cereal and Breakfast
(B) apple-cinnamon cheerios – 1 cup
(N) cornflake crumbs – 1/2 cup
(S) old-fashioned rolled oats – 1/3 cup

General Grocery / Cooking and Baking
(A*, E, G, H, L, M, N) pepper – 1 1/4 teaspoons; dash
(A*, G, H, L, M) salt – 2 teaspoons (recipe A* calls for sea salt)
(B, J, Q, S) cinnamon – 2 teaspoons; 3/4 teaspoon
(E, Q) ginger – 3 /4 teaspoon
(F, S) brown sugar – 1/2 cup; 1/3 cup
(F) ground mustard – 1/2 teaspoon
(H, N, S) flour – 1/2 cup; 1/3 cup
(N) canola oil – 2 teaspoons
(N) bay leaves – 1
(N) thyme – 1/2 teaspoon
(Q) sugar – 1/2 cup
(Q, S) nutmeg – 3/8 teaspoon
(Q) prepared deep pie crust – 8 inch
(R) sugar substitute – 2 tablespoons
(R) vanilla extract – 1/2 teaspoon
(R) pumpkin pie spice – 1 teaspoon

General Grocery / Condiments and Sauces
(A*) mayonnaise – 2 tablespoons
(E) soy sauce – 1 cup

General Grocery / Dry Food and Mixes
(I) Pepperidge Farm herb seasoned stuffing mix – 1 bag
(L) elbow macaroni – 1 cup
(O) sugar-free raspberry jello – 1 package (3 ounces)
(R) unflavored gelatin – 1 package
(R) instant nonfat milk – 2/3 cup

General Grocery / Snacks
(B) fat-free butter or natural flavor microwave popcorn – 1 bag
(D, J) chopped nuts – 1/4 cup; 2 tablespoons (recipe J calls for walnuts)
(D) crackers – optional

General Grocery / Canned and Bottled
(A*) fat-free Ranch (optional)
(E, I, N) chicken broth – 1 1/2 cups;
1 – 2 1/2 cans (recipe I & N call for low-fat chicken broth)
(J) real maple syrup or maple flavored syrup – 1/4 cup
(L) evaporated skim milk – 1 cup
(M) cream-style corn – 1 can (15 ounces)
(O) whole cranberry sauce – 1 can (16 ounces)
(Q, R) pumpkin puree – 1 can (15 ounces); 1/2 cup

Meat / Fish
(D) skinned, boned smoked salmon – 1 pound
(E) turkey – 1 (12 to 13 pounds)
(F) fully cooked smoked bone-in ham – 6 pounds

Frozen
(K) Rhodes dinner rolls
(M) frozen broccoli flowerets – 1 box (10 ounces)
(N) frozen green beans – 1 pound
(O) frozen strawberries – 1 package (10 ounces)

Dairy / Refrigerated
(A*) non-fat plain yogurt – 1/2 cup
(D) cream cheese – 1 package (8 ounces); 3/4 cup
(G, H) skim milk – 2 3/4 cups
(G, I, M, S) butter – 1 cup; 1 teaspoon (recipe M & S call for margarine)
(L, M) egg substitute – 2 equivalents; 1/4 cup
(L) low-fat small curd cottage cheese – 1 cup
(L) shredded sharp cheddar cheese – 1/4 cup
(N) low-fat sour cream – 3/4 cup
(Q) fat-free half-and-half – 3/4 cup
(Q) eggs – 2
(S) lite whipped topping – 1 cup

Recipe Names
Fresh Veggies – A
Yogurt Dill Dip – A*
Apple Cinnamon Popcorn Mix – B
Baked Pita Chips – C
Dilled Smoked Salmon Spread – D
Marinated Thanksgiving Turkey – E
Glazed Baked Ham & Brown Sugar-
Orange Glaze – F
Mashed Potatoes – G
Turkey Gravy – H
Daylene’s Thanksgiving Stuffing – I
Maple Cinnamon Sweet Potatoes – J
Rhodes Dinner Rolls – K
Baked Macaroni and Cheese – L
Broccoli Corn Casserole – M
Green Bean Casserole – N
Strawberry Cranberry Salad – O
Tossed Green Salad – P
Pumpkin Pie – Q
Pumpkin Mousse – R
Old Fashioned Apple Crisp – S

Planning A Healthy Thanksgiving: Teaching your Kids to be Thankful

Teaching your Kids to be Thankful

Thanksgiving is the perfect time to teach your kids about being thankful. Here are some ideas to teach your children how to appreciate the blessings in their lives.

Giving Thanks Placemats
The goal of this craft is to create a collage filled with drawings and pictures of all the things your children are thankful for. Cut photos from magazines, or print some photos from your computer. Older children can write captions under the photos or draw their own. Be sure to put the child’s name and the year on it.

If you make this collage from two standard letter size pieces of construction paper taped side-by-side, you can take the completed collage to a copy shop when you’re done and have it laminated. It then becomes a placemat that you can use every Thanksgiving for years to come.

Thankful Paper Chain
Another way to remind your children of their blessings is to create a paper chain. This is similar to a regular paper chain – where you cut strips of paper and connect them together as loops, but there’s one difference. You write on the strips of paper before you connect them. Write the things you are thankful for with your children. For instance, “Grandma plays games with me” or “My teacher is nice.” The fun part of this activity is to make the chain as long as possible – showing all your blessings. If you’d like to keep this up during Christmas, just use green and white paper.

Thanksgiving Tree
This is another take on the idea above and works really well if you have several kids in the family. Get each child to trace their hand on yellow, red, or brown construction paper. Cut out the hand shapes and write (or have the child write) what they are thankful for on the hand shape. Cut a tree trunk shape out of brown construction paper. Glue it on a large piece of poster board. Let the kids add their hand shapes as leaves above the tree trunk, turning it into a beautiful fall colored tree.

Thankful Book
This idea is similar to the others, except it’s more of a keepsake. Purchase a photo album or scrapbook kit and make a “blessings” theme. Add photos of loved ones, including stories about why they are special to you. Also, include pages of your favorite foods, favorite stories, favorite movies and all the other things that make you happy. Any time your kids feel down, you can open your blessing book to see all the reasons you have to be happy – and thankful for the blessings in your life.

Tomorrow: Thanksgiving Menu

WHFoods: Cooking Healthy with Sweet Potatoes

WHFoods: Cooking Healthy with Sweet Potatoes

Planning A Healthy Thanksgiving: Planning the Perfect Thanksgiving Party

Planning the Perfect Thanksgiving Party

Start Planning Early
Nothing can spoil a Thanksgiving party more than a burned-out hostess. So, be sure to start planning your party well in advance, make a master list of what needs to be done and when, and start cleaning and preparing ahead of time. Purchase non-perishable items the week before your event. Don’t forget to buy the turkey early as well. It will take several days to thaw in the fridge. If you have room in your freezer, you can purchase the turkey and other frozen items weeks ahead of time.

Delegate the Turkey
A great way to entertain the men is to put them in charge of the turkey. This may be untraditional to some, but in many areas of the country, the men are in charge of deep-frying the turkey. There’s nothing quite as entertaining as watching a group of men standing around a vat of boiling peanut oil, discussing the turkey. Plus, it gives you more freedom to enjoy the party.

Plan activities
Board games are always fun for kids and adults. Get everyone laughing with the newest game. Or buy a DVD-style game like Scene-It and gather around the TV for some trivia. Of course old family favorites would be a bit hit as well. Dust off that old edition of Trivial Pursuit or Monopoly and get everyone playing.

Just for the Kids
Set up a craft table for the kids. Set out coloring pages (if you can get some Thanksgiving ones, that would be great). You can find lots of coloring pages online. Just print a few of them for each child. That should keep them busy while you prepare the rest of the food. Lay out pieces of orange, brown, and yellow construction paper and show the kids how to make a turkey. Or have the kids make pilgrim hats out of black and white construction paper.

For the Adults
One of the staples of Thanksgiving is football. Oftentimes the men gather in the living room to watch the game. One way to keep the party lively is to give them a football and send them outside to toss it around during commercial breaks. This can really get the men talking and having a great time. And, ladies – don’t be shy. Jump right in there with them.

Tomorrow: Teaching your Kids to be Thankful

Planning A Healthy Thanksgiving: Thanksgiving Centerpiece

Thanksgiving Centerpiece

Your centerpiece is the main decoration on your Thanksgiving table. Make it special with these ideas. Of course these decorations will also look stunning if you set them on a counter or the mantle over the fireplace.

Fall Vegetables
Begin with a pumpkin and gourds. Loosely arrange them on the table or mantle. Set a natural-color candle on each side of your display. Finish your free form art centerpiece by sprinkling colorful fall leaves all over and around your centerpieces. Make sure they are not too close to the candles, of course.

Fall Leaves
Simply find a large glass bowl and fill it with beautiful fall leaves. Set a candle on each side of the bowl to showcase the leaves. Then, cut leaf shapes out of construction paper and use them as place cards. Of course you could also press small leaves, and glue them to a plain white place card.

Floral Display of Abundance
Make a dried floral arrangement from fall flowers. Gather some of the plastic sticks that the florists use to hold note cards. Stick them into the floral display, but put photos of the things you are thankful for in them, instead. Or, if you don’t have photos, just write words on note cards and display them in the floral arrangement. Some words you may start with are “family”, “friends”, “food”, “laughter”.

Carve A Pumpkin
Yes, you heard right, carve a pumpkin. Of course you don’t want to go with the traditional jack-o-lantern design here. Instead carve some geometrical designs, or some flowers, leaf shapes etc. on your hollowed out pumpkin. Add a candle inside the carved pumpkin and light it just before your guests arrive.

Pumpkin Candle Holders
Get some small pumpkins and hollow out enough room on the top of the pumpkin to stick a candle in it. Group of few of these candleholders together for a festive centerpiece. Finish your candle arrangement with a few pieces of native corn placed around your pumpkin candleholders. Give the arrangement more dimension by using different size pumpkins and candles. Use some scented candles to give your room that Holiday smell.

Are you feeling inspired yet by all these ideas? Dig through your Thanksgiving supplies or take a stroll through your local craft store and you will come up with your own versions of these suggestions, or even a creation all of your own.

Tomorrow: Planning the Perfect Thanksgiving Party

Planning A Healthy Thanksgiving: What to Do with Leftover Turkey

What to Do with Leftover Turkey

After a big Thanksgiving meal, many people end up with quite a bit of extra turkey. Nibbling on leftovers is fine, but here are some additional healthy ways to use that leftover turkey.

Turkey Sandwiches

This is our family favorite. Simply slather mayonnaise on your favorite bread and add turkey. Enjoy! Of course, you can make this sandwich fancier by using toasted garlic bread, or adding some seasonings to the mayonnaise. You can quickly whip up some gourmet style mayo by adding some of the packet ranch dressing mix to it.

Instead of regular old sliced bread, make turkey sandwiches with fresh or chiabata bread for a different taste.

Open Faced Turkey Sandwich

Start with some really good toast. Rub a little garlic or butter on it if you’d like. Then, lay slices of turkey on it and cover with gravy. Heat up some left over stuffing and stick it in the toaster oven or your regular oven to give it a nice little crust and dinner is ready.

Turkey and Rice Soup

Use the leftover bones from the turkey and throw them in a large stock pot. Cover them with plenty of water and add some onion, celery, carrot and salt and pepper. Bring it to a boil and boil for about 45 min. Strain out the liquid, return it to the pot, add some rice and leftover pieces of turkey. Add any vegetables you like as well and cook until the rice and veggies are tender.

Turkey Enchiladas

You can fix turkey enchiladas just like you would chicken enchiladas with your favorite sauce, tortillas and cheese. Just shred the turkey, and heat it with some cheese and enchilada sauce. Spoon the mixture on flour or corn tortillas and roll them up. Place the tortilla rolls in a greased baking dish and top with more enchilada sauce and plenty of cheese. Then bake them up until the cheese is nice and bubbly. They are a great way to use turkey in something that has a completely different flavor.

Turkey Wraps

Tired of turkey sandwiches? Use a tortilla instead. Pile on lettuce, raw veggies and plenty of turkey. Top with some ranch dressing and roll it up for a portable lunch or snack. Another fun idea is to mix shredded turkey with a little mayonnaise, some chopped apple, grapes and a few walnuts for a turkey salad wrap.

Turkey Salad

Make a gorgeous, colorful salad, using all the vegetables you can find in the store. Add sliced turkey to the top and add your favorite salad dressing. Or make a turkey Caesar salad with romaine lettuce, turkey, parmesan cheese, croutons and Caesar dressing.

Turkey Chili
Shred your leftover turkey and cook it along with beans, tomatoes and your favorite chili seasonings. Of course you can also toss in any leftover veggies like corn or green beans and cook them right along with the rest of the chili ingredients. Serve with cornbread.

Tomorrow: Thanksgiving Centerpiece

Planning A Healthy Thanksgiving: How To Cook The Perfect Turkey

How To Cook The Perfect Turkey

The turkey is the central element of any good Thanksgiving meal. An otherwise perfect meal can be ruined by a dry, overcooked turkey. Since this isn’t something we cook on a weekly basis, it’s not easy to pull off the perfect turkey unless you follow these tips and the recipe below.

Start with a quality turkey. Yes, you can find off brand turkeys for quite a bit less, but keep in mind that a lot of the pounds you will be paying for will be saltwater that was injected in the turkey. Go ahead and buy the good stuff – You’ll be glad you did when you get all the praises for that delicious bird you fixed.

Thaw the turkey slowly in the fridge. Keep in mind during your planning stage that this will take several days. Doing this instead of submerging the bird in water is much gentler on the meat, resulting in a more tender finished product and is also much safer.

When you are ready to cook your turkey, remove the neck, giblets and anything else that may be stuffed in the chest cavity of your bird. Take some paper towels and pat your turkey dry. Set it in a large roasting pan. If you prefer the breast meat on the dry end, place the turkey on its back. For moister breast meat, turn the turkey breast down.

Cut up a peeled onion, 3 stalks of celery and a few carrots. Big chunks are fine, since these vegetables are just for flavor. Stick them in the body cavity. They will infuse the bird with flavor as it cooks. Melt a cup of butter in the microwave. Use a turkey baster to baste the turkey with butter. Don’t use all of it, just enough to get your turkey covered. Sprinkle the turkey with salt, pepper and any other seasonings you like.

Cook the turkey in a 325 degree oven. Baste it every 30 – 45 minutes with the juices that collect in the bottom of the roasting pan.

Here are some general guidelines for how long your bird should cook:

8 to 12 lbs. 2 ¾ to 3 hrs.
12 to 14 lbs. 3 to 3 ¾ hrs.
14 to 18 lbs. 3 ¾ to 4 ¼ hrs.
18 to 20 lbs. 4 ¼ to 4 ½ hrs.
20 to 24 lbs. 4 ½ to 5 hrs.

Or cook until temperature on meat thermometer reaches 180 degrees (check in the thickest part, and in a couple different places) Don't overcook or it will be dry, but do make sure it is done.

Tomorrow: What to Do with Leftover Turkey

Chia: Super-Food Benefits For Those On the Go

No one sets out to be fat. We think we eat healthy. But truth be told, the average American diet is less than nutritious .

Hey, it's not your fault. At least, not totally. The pressures of life, be they careers, children, finances and relationships take a bite out of your time and your energy. Fast food beckons in times like these, and it's a heck-of-a-lot easier to grab a burger with fries than it is to plan a nourishing meal with the nutrition needed for optimum health.

Of course, it should come as no surprise that the United States Department of Agriculture (USDA) estimates that 64% of adult males and 72% of adult women in the United States are either over-weight or obese. Heart disease, brought on by excessive weight, is now the leading cause of death in the United States. Combine that with diabetes and cardiovascular disease and, well, fat sucks.

Wouldn't it be great if you could get the nutrition you need quickly, and with the convenience required for your busy lifestyle?

Well, we have good news for you. Digestive Science Organic Chia Seed has got ya covered. With 27+ vitamins and minerals and enough protein and fiber to sustain your body's nutritional needs, it's the ultimate super-food for those on the go.

Heard of chia? You've certainly heard the label "super-food" used a few times. Salmon, blueberries...ring a bell? Add chia to that list. More fiber than flax-seed, more calcium than milk. A hundred per cent more omega-3 fatty acids than salmon and double the antioxidants found in blueberries.

Yes, we're talking "super-food" folks. The kind that takes health to whole new levels, with benefits that include:

• more energy
• less food cravings
• excess weight loss
• improved digestion
• increased lean muscle mass
• improved sleep
• healthier skin

All that in the form of a seed? Yup, it's true. The Aztecs cultivated chia hundreds of years ago to nourish their warriors and sustain their messengers. And it's still popular in Mexico and Guatemala, where it's prized for its nutritional content. With protein, fiber, fatty acids, amino acids and essential vitamins, it's not hard to see why.

And more good news. Digestive Science Organic Chia Seed is highly adaptable to suit your needs. You can bake it, toss it, add it to your sandwich at lunch. Or you can add it to a smoothie for a serious power boost. The cost to your waistline? A whole 41.25 calories per tablespoon.

More numbers to ponder: Digestive Science Organic Chia Seed is 16% protein, 31% fat and 44% carbohydrate, of which 38% is soluble and insoluble fiber. That will keep you feeling full and reduce the chance you'll raid the cookie jar when you're not hungry.

The USDA recommends that healthy Americans consume 20-35 grams of fiber per day, yet the average adult gets only ten to fifteen daily grams on a regular basis. More fiber can keep you lean, reduce constipation and digestion problems and help lower high cholesterol.

You might also find that Digestive Science Organic Chia Seed makes you more pleasing to the eye, with better skin and increased lean muscle mass. In fact, you may find it more tempting to doff your clothes in bathing suit season.

Your body is a temple. So treat it like one. Try Digestive Science Organic Chia Seed and enjoy super-food benefits with your busy lifestyle!

Book: What on Earth Can I Eat? Food, Type 2 Diabetes and You

What on Earth Can I Eat? Food, Type 2 Diabetes and You by Alan Shanley. $5.99 from Smashwords.com
Whether you have just been diagnosed with diabetes or you have been fighting this condition for many years the single most confusing question facing you as a type 2 diabetic is “what should I eat?” We are bombarded with conflicting answers from all sides. They all claim to be right but many will be wrong. This book is intended to help you answer that question - for you.

Planning A Healthy Thanksgiving: Thanksgiving Crafts to Do With Kids

Thanksgiving Crafts to Do With Kids

Spending time creating Thanksgiving crafts with your kids can turn a holiday that isn’t quite as exciting as getting Halloween candy or Christmas gifts into a fun kid’s day!

Turkey Apple
Turkey apples are a fun craft to make with the kids as well as a healthy snack. You will need an apple, 6 toothpicks, 1 large and 5 miniature marshmallows as well as some raisins and one piece of candy corn for each turkey.

Set the apple stem up on a flat surface. Stick a toothpick in the top part of one side of the apple. Add the large marshmallow to the top of the toothpick. Decorate the face of the turkey with two raisins as eyes and stick the candy corn in upside down into the marshmallow to make the beak.

Thread each of the remaining toothpicks with 3 raisins, and then top it off with one of the miniature marshmallows. These will be the tail feathers of your turkey. Stick the 4 toothpicks evenly spaced on the opposite side of the top of the apple.

Corn Collage
Cut a basic corn shape out of yellow construction paper. Tear little pieces of yellow and purple tissue paper and crumble them into little balls. Glue them on the corn shape to represent kernels of corn. Cut leaf shapes out of green construction paper and glue them behind your ear of corn.

Pilgrim Hat
You need a large paper grocery bag and some construction paper in black and yellow for each child. Fold the rim of the bag over to make a brim for the hat. Then cut a large strip of black construction paper and tape or glue it around the hat. Cut a belt buckle shape out of the yellow construction paper and glue it to the belt in the front of the hat.

Turkey Handprint crafts
This craft is a family tradition in many homes. First, outline your child’s foot once on a piece of brown construction paper. Then, outline her hands twice on red or yellow construction paper. Cut a beak out of orange construction paper.

Of course, if you visit craft stores like Michaels or online craft supply stores, like Oriental Trading, you’ll find thousands of craft ideas for your kids. Oriental Trading offers foam leaves, felt Pilgrim hats, quilts in fall colors, foam turkeys, stickers, craft kits and more.

Tomorrow: How To Cook The Perfect Turkey

Planning A Healthy Thanksgiving: Setting the Table for Thanksgiving

When hosting Thanksgiving dinner for friends and family, the food is of utmost importance. However, if you serve the most decadent meal on paper plates –your delicious meal will taste less than spectacular. It works both ways. If you invest some time and effort into decorating your Thanksgiving table –your overcooked turkey and undercooked beans will be less noticeable as well.

Tablecloth
Bring out the good linens for your guests. If you don’t have a Thanksgiving tablecloth, you can use some Thanksgiving or fall themed fabric. There are even some very nice looking fall and Thanksgiving themed disposable table cloths available.

The Dishes
The type of dishes you use is up to you. If you are mostly entertaining adults and this is a fairly small get together, it may be a good idea to use your fine china. On the other hand, if you are entertaining a large crowd and have lots of kids in the mix, opt for disposable dishes, cups and cutlery. Clean up will be much easier and you don’t have to worry about dishes breaking. Buy some orange or green cloth napkins. You can find these reasonably-priced at most discount stores. They will add a nice “holiday” touch to any table.

Thanksgiving Themed Centerpiece
If you don’t plan on putting all the food on the table, and you have the room, create a Thanksgiving themed centerpiece. This can be something as simple as a bowl of miniature pumpkins, gourds and native corn, or a fall flower arrangement. If you have a cornucopia, fill it and lay it on the table, allowing some of the corn and pumpkins to roll out of it.

Little touches make a big difference. You could scoop out a pumpkin and serve dip in it. Use mini pumpkins with names written on them as place cards. Turn an apple, some toothpicks and a few miniature marshmallows into a turkey Start by setting the apple on a flat surface. Insert a toothpick with a large marshmallow on one side. Add some raisins as eyes. For the turkey’s tail, add four toothpicks with a miniature marshmallow on each end to the other side of the apple. Voila – a turkey for each guest that also makes for a fun and healthy snack.

Set the table the night before to free up time during the big day. If you set a nice table, arrange for most of the food to be set out on a separate table, buffet-style. Consider getting hotplates, crock pots etc to keep food warm while it is sitting out.

Tomorrow: Thanksgiving Crafts to Do With Kids

Planning A Healthy Thanksgiving : Decorating For Thanksgiving

Decorating for Thanksgiving adds an element of warmth and fun to your home. The best thing is you don’t have to go overboard or put a lot of time or effort into this. Use a few of the suggestions below, add some fall colored throw pillows or blankets to your couch, light a pumpkin scented candle and your whole house will have that special Thanksgiving feel to it.

Yard Display
Decorate the front yard with a wooden scarecrow, turkey or sign. For a little color, plant a few mums, either in the ground, or in pots and planters.

Mantle Display
The mantle over your fire place is the perfect place to decorate for Thanksgiving . For a simple display, arrange some pumpkins or decorative gourds on the mantle along with a few candles. A fall garland or wreath is a nice touch above the mantle.

Fall Flower Arrangement
Stop by your local florist for some flowers in yellow or orange. Arrange them in a vase along with some greenery.

Pumpkins and Corn
You can make a beautiful fall arrangement by setting out some miniature pumpkins and ears of corn. Look for yellow and purple varieties of corn for an authentic Thanksgiving feel. Scatter them across your dining table, or arrange them in a bowl for a nice centerpiece.

Thanksgiving Wreath
Purchase or make a simple grapevine wreath and decorate it with fall leaves and miniature pumpkins. Add a nice bow and hang it on the front door. A Thanksgiving wreath is a great way to welcome your guests in.

Display Kids Artwork
Not only will your home be beautifully decorated, but you’ll be building your children’s self esteem at the same time. Buy a few inexpensive frames and set them out or hang them on the wall. This is of course also a great way to display your child’s artwork year round.

The First Thanksgiving
There are quite a few ways to incorporate the first Thanksgiving in your decorations. Create a small scale version of this special occasion by setting out a few figurines of pilgrims and Native Americans. Complete the scene with a small table, some turkeys and miniature trees to show that the first Thanksgiving took place outside.

Tomorrow: Setting the Table for Thanksgiving

Planning A Healthy Thanksgiving: Avoiding Thanksgiving Stress

Are you getting stressed just thinking about the Holiday season approaching? There are quite a few reasons why Thanksgiving may give us the jitters. From the stress caused by having to plan a 3-course meal for 20+ people to being questioned again by your aunt when you will start having kids or why you’ve gained 10 lbs. Fortunately, there are a lot of things you can do to reduce this kind of holiday stress.

Plan as much ahead of time as you can
From getting an early head count to planning the menu well in advance, you’ll feel much better knowing that you have at least one part of the day under control.

Lists are your best bet to avoid getting stressed out. Keep a master list of everything you need to do, along with smaller daily to-do lists and of course grocery lists. And then of course there’s the “Honey Do” list, which brings us to...

Ask For Help
Get your family to help clean and get ready for the big day. They can run errands for you, help set the table, decorate and cook along side with you.

Ask every guest to bring a single dish. With everyone chipping in it will quickly add up. Ask those family members and friends who are “culinary challenged”, to bring some chips, drinks, or even napkins and paper plates. And, get them to help clean up afterwards.

No one expects you to handle everything on your own. If you try and feel frazzled, they’ll feel uncomfortable and won’t enjoy the day as much.

Are you worried about getting drilled about the same questions? Practice in advance how you’ll answer those questions. If you know you’ll get questions about weight gain or your husband’s lost job, prepare yourself in advance with answers.

Practice your answers to some of the questions you’ll be getting. If you can repeat the answers out loud enough before the event, you’ll feel more confident answering them when the time comes.

If you still feel uneasy about the event, tackle it with a friend or hang out with a likeminded family member. Or have a secret signal with your husband for “help” so he knows to come rescue you.

Tomorrow: Decorating For Thanksgiving

Raising Toddlers: A Mommy’s Guide to Healthy Eating

The toddler stage is one of the most difficult stages for any mother to get through. This is because toddlers are just learning how to communicate with others, but can often become frustrated when we don’t understand them. Another contributing factor is the fact that toddlers are learning how to express their feelings more openly, which can often times result in pouting or throwing a tantrum. Due to the toddler’s discovery of independence, one of the most trying things most mothers deal with is getting their toddler to eat healthy. In fact, getting toddlers to eat healthy often times calls for creative and innovative thinking on mommy’s part.

One of the best ways to get your toddler to eat healthy foods is to let her exercise her newfound independence by making choices. This doesn’t mean you take her to the supermarket and let her pick out anything and everything she wants. You will have to guide her. For example, when you are at the supermarket, give her the choice of getting grapes or oranges. Then, whichever she picks out goes in your cart. These are both healthy foods that she can eat at snack time. So, when snack time rolls around, grab the fruit and say excitedly, “Look! Let’s eat the _____ you picked out!” Most of the time, your toddler will be excited to eat the food she helped pick out.

Another way to get your toddler to eat healthy is to cook creatively. For instance, many mothers are learning how to get their picky toddlers to eat vegetables by pureeing them up and blending them in with food they like. A good example for this is pureeing butternut squash and mixing it in with the cheese mixture for macaroni and cheese. While the idea may be new to you, there are actually several cookbooks out with yummy recipes using this technique. One in particular is by Jerry Seinfeld’s wife called Deceptively Delicious.

Just as every toddler is unique, there are different things that will work for each child. Therefore, when healthy eating is the goal, find something that works and use it for as long as possible. You may have to change tactics later on, but until that time comes, be consistent with what works!

Planning A Healthy Thanksgiving

Planning the Family Thanksgiving Meal

The family unanimously decided that you are in charge of the Thanksgiving meal this year. Can you pull it off? Yes, with a little bit of planning ahead of time, you can throw a great family Thanksgiving get together without stressing or staying busy for weeks. The key is advanced planning

Step 1: Make A Guest List.
It’s next to impossible to determine how much food to buy and cook without knowing how many mouths you will be feeding. Contact friends and family early and request they RSVP by a certain date. Follow up with them in the weeks before Thanksgiving to make sure you know who is and isn’t coming. Plan for at least 2 extra guests – more if you are entertaining a larger crowd.

Step 2: Plan the Meal
Once you know how many guests you’ll have, then the fun begins. You get to dream about food. Of course there are the old standbys like ham and turkey that you will probably be preparing, but there’s so much more to a wonderful Thanksgiving meal.

First, contact family members to find out what they can each bring. That will help you to adjust your menu plan accordingly. Take note of everyone willing to bring a dish – even if they aren’t sure yet what to bring. Make a list of Appetizers, Main Dishes, Side Dishes, Breads, Salads, Soups, and Desserts. What would be your favorite Thanksgiving meal of all time? Do you have anyone with special dietary requirements? Perhaps your Uncle Stan is diabetic or Aunt Sally is allergic to peanuts. Be sure to keep their needs in mind while you’re planning. Try to offer some lighter, lower calorie alternatives to balance out some of the “heavier” traditional dishes.

Step 3: The Master Plan
Once you determine what you’ll be serving, it’s time to break it down into manageable tasks. Contact the people who didn’t know what they wanted to bring and assign them a dish. If you’re short on desserts, ask them to bring one. If you dread making mashed potatoes, see if they wouldn’t mind bringing them. Anything you can’t delegate will be up to you to make of course.

Now, you know what everyone else is bringing, you can make a grocery list and a timeline of the items you’ll be cooking. Take a little time and sit down to make your grocery list. Keep recipes handy so you know exactly what you need. Don’t forget some of the spices you only use a few times a year (like sage). What tools (like a disposable roasting pan) are you going to need to prepare the meal? Don’t forget to stock up on extra napkins and paper towels. If you are planning on using disposable table clothes, plates etc. make a list of those items as well.

Get as much done as early as possible
Did you know you could even freeze some mashed potato recipes weeks in advance? It’s true! Get started early on the shopping of non-perishable items for the party. Cross items of your master-shopping list as you get them.

Tomorrow: Avoiding Thanksgiving Stress

How Does One Prepare Whole Foods Without Getting Bored?

Many people think that eating whole foods means they won’t have anything to eat except salads. Nothing could be further from the truth! Take a look around on the internet. Look up “raw diet,” “raw recipes” or “whole foods recipes” and you might be surprised at the number of hits that show up.

Your family may adore tossed salad but that doesn’t have to be the only thing on the menu! Remember, whole foods are those which have very little to no processing. If you want chicken breast, by all means have it. Just leave all the barbecue sauce off and lightly season it instead. Then, if you have leftovers, cut the chicken up the next day and serve it on a fresh tossed salad.

Use fresh fruits in unusual ways. Using the idea of the tossed salad with chicken, why not add chopped apples, grapes or dried cranberries with the salad. This will give your family something new to look forward to and allow you to provide more serving of fruits to their diet.

There are so many ways you can incorporate whole foods into your diet. Check out some healthy eating magazines, cookbooks or books from the library. Try to come up with ways to change your family’s favorite recipes so you’re using whole foods rather than highly processed ones. Use your imagination and you’ll soon find there are thousands of ways to prepare food for your family that don’t require ingredients that come from a box!

Conclusion

This report is not all-inclusive by any means. However, the hope is that you were able to find some guidance or ideas on how to eat more whole foods. Undoubtedly you believe your family’s health is important. Making small changes to the foods that are served can have a dramatic affect on their health. Replace processed foods with whole foods and you won’t regret it, I promise.

Christine Steendahl
“The Menu Mom”

This ends our discussion on Whole Foods!

The above is extracted from a report, “Eat Whole Foods - For the Health of It” and offers the following disclaimer: This report is written for entertainment purposes only. The author is not, nor does she claim to be, an expert in nutrition or health. The report is written in an attempt to share knowledge based upon what was learned during research and by incorporating some of the information contained in it with her family. It is by no means intended for medical advice nor should it be followed as such.

Make Your Traditional Holiday Meal Healthier

Luckily, most main dishes we think about over the holidays are naturally low-carb because they are usually protein-based. Choices such as turkey, duck, goose, and ham are traditional stars of the holiday table, but are they all equally nutritious and diet friendly? Let's take a look at some of the most popular and see how they stack up against each other.

Turkey Talk

Many families pride themselves in their great big, juicy, golden brown turkey coming out of the oven. And why not? This glorious bird is a holiday classic that is not only beautiful when cooked well, but is just as tasty. But, how does turkey stack up in the healthier food department?

Turkey is essentially considered a low-to-no carb food. Since meat is mostly protein, you can enjoy as much turkey as you wish if you are on a low-carb diet. However, a few things to consider would be the dressing you may have stuffed the bird with. If you consider roasting your bread-filled bird a tradition, just be sure to avoid the dressing when dishing up your plate.

Other nutritional considerations is the fat, cholesterol, calories, and sodium. One trick to cut down on the fat, which often contains those unhealthy elements, is to be sure the bird is on a rack in the roasting pan so the fat cooks off and runs through, and the bird isn't sitting in the fat juices.

Choosing which portion to eat is also important to eating healthier. The white meat is lower in fat and cholesterol than dark meat. But, dark meat has more iron. So, there are always trade offs to think about. Of course, you want to skip most if not all of the skin to avoid the vast majority of the fat and salt.

If you are faced with a holiday table filled with carb-rich, fat-rich foods, your choices may be limited, but you can feel confident helping yourself to multiple servings of turkey. If you stick to mostly white meat, with only a nibble or two of dark meat and a tiny bit of crispy skin, you can load up without worrying about your healthy diet.

Duck v. Goose

Two popular birds to grace the holiday table are duck and goose. Either one is a glorious addition to a beautiful table. They both are aromatic, the skin crisps and browns beautifully, and they are often a traditional favorite simply because we just don't tend to cook them often.

But, when it comes to eating healthier, which would you choose? The nutritional data may surprise you. We believe duck to be a very fatty bird, and it is, of course. However, between the two, goose is actually much higher in calories and almost five times more calories come from the fat in a goose than the fat in a duck. This is without the skin.

Even with the goose having a much higher calorie count from fat, the cholesterol count is quite a bit lower for a goose than a duck. This just illustrates how important it is to check the nutrition labels before you dig in, especially if you are on a strict diet.

The good news is both duck and goose are carb-free, so if you are on a low-glycemic diet, this may be one dish you can enjoy without difficulty during the holidays. Again, the crispy skin may be tempting, but just a nibble will have to do if you want to stay within your dietary restrictions concerning fat, cholesterol, and sodium.

Ham It Up

It's hard to look at a glazed ham and see it as nutritious and diet-friendly. Of course, a basic baked ham fits into a low-carb diet, but what about after it's fancied up for the holiday table?

Comparing a basic baked ham with a honey baked ham, you'll quickly see where the nutrition suffers in the honey baked variety. The sodium levels jump dramatically as well as the carb levels, thanks to the added sugar or honey. The calories and fat seem to be on similar levels, which would be considered quite high for most people counting calories. However, that is assuming you eat an equal part lean and fatty ham, so you could help yourself to a leaner portion and save a few calories.

With this holiday main, it could really depend a lot on the cut and the recipe. If you choose a lean ham, then bake it with a savory glaze, such as a mustard glaze instead of a sweet glaze, you can save on carbs, calorie, and fat. Bake it on a rack to let the fats drip off and you'll save even more on the fat content. Put the salt on the table instead of on the ham and you'll reduce your sodium, as well.

Whatever your traditional holiday meal has for its star, you can always make it healthier. Choose your main, then tweak your recipe and cooking method to create a main dish that is not only beautiful and tasty, but healthier, too.

How Do You Incorporate Whole Foods into Your Diet?

Incorporating whole foods into your diet should be one of the easiest things to do. Think of the foods you normally eat that are canned, bottled or frozen. Fresh fruits and vegetables can be substituted for anything that is processed.

Prepare fresh, cut up vegetables and keep them readily available in your refrigerator. Instead of offering less healthy snacks, offer these vegetables to your child as a snack. Dehydrated fruit is a good option if anyone in your family has a sweet tooth. These foods will have more nutrients than a candy bar and will be so much better for them.

Use whole grains whenever possible rather than turning to white breads, cereals and pastas. It may take a little while to get used to the difference in taste and texture, but these foods are very much worth the effort to change your diet.

Raw nuts and seeds are also a better choice than some other foods your family could eat. Nuts will provide a number of nutrients that aren’t available in similar processed foods.

100% fruit juice is a great replacement for soda or fruit drinks. Dieticians recommend eating the actual fruit instead of drinking the juice unless you juice the fruit yourself. The choice on whether or not to follow that guideline is entirely up to you.

When you start to incorporate whole foods into your family’s diet, don’t be surprised if there isn’t some resistance. Stick to your guns, Mom. Offer only the foods you want your family to eat. Even though it may sound harsh, if they won’t eat the foods you put before them, you can tell them they cannot have anything else. Before too long they will be back to eat regardless of what is being served. Then you will see them eagerly accept the foods, despite the fact they would prefer their old menus, and will grow to enjoy the whole foods meals just as much.

Next time we will discuss “How Does One Prepare Whole Foods Without Getting Bored?”

The above is extracted from a report, “Eat Whole Foods - For the Health of It” and offers the following disclaimer: This report is written for entertainment purposes only. The author is not, nor does she claim to be, an expert in nutrition or health. The report is written in an attempt to share knowledge based upon what was learned during research and by incorporating some of the information contained in it with her family. It is by no means intended for medical advice nor should it be followed as such.

Where Are the Best Places to Purchase Whole or Organic Foods?

You may be surprised where you can find whole or organic foods. Most grocery stores are beginning to carry more organic foods so you might want to be on the lookout for them the next time you go grocery shopping. Pay attention to their prices so you’ll have something to compare them with at other places.

Stores such as Whole Foods, EarthFare and Trader Joe’s are also options. However, these stores are not available everywhere. Some people consider the prices at these stores to be too high and will only purchase select items there. Of course, what and where you spend your money is entirely up to you.

You may also want to check out the Organic Consumer’s Association which offers a large list of “green” or organic products. You can visit their website at organicconsumers.org/. If you need to learn about changes in the laws as well as anything pertaining to organic foods or environmental issues, this is a wonderful resource.

It is also possible to find organic and whole foods at health food stores, food co-ops, farmer’s markets, community-supported agriculture programs, and even some convenience stores. The more people become aware of the benefits of eating whole foods, the more you will notice more stores and avenues to purchase them.

The farmer’s market is one of the better places to find whole foods. Not only can the farmer tell you whether or not chemicals have been used on their produce, the food will be local which also benefits the environment because the produce didn’t have to travel across country to get to you. Farmer’s markets are also likely to be a little cheaper because there is no middleman to pay.

When food is in season it is also going to cost less, which again is a good reason for shopping at a farmer’s market. You can get the foods, most often freshly picked that morning, and at the peak of flavor. When you can get them in season, it is also a good idea to buy in bulk so you can put things up for those times they aren’t in season.

Of course, the absolute best place to get whole, organic foods is out of your own garden. Think about growing your own food and you will know for sure that the foods are organic. It is nice to know, however, that if you can’t grow your own food there are other viable places to get the items you want.

Next time we will discuss “How Do You Incorporate Whole Foods into Your Diet?”

The above is extracted from a report, “Eat Whole Foods - For the Health of It” and offers the following disclaimer: This report is written for entertainment purposes only. The author is not, nor does she claim to be, an expert in nutrition or health. The report is written in an attempt to share knowledge based upon what was learned during research and by incorporating some of the information contained in it with her family. It is by no means intended for medical advice nor should it be followed as such.