Low Fat Digest Issue 47

The Low Fat Digest Friendly Healthy Eating Information

18th of November 2009

Issue #47

Table of Contents

1. Ramblings
2. Low Fat Thanksgiving Turkey Gravy
3. Easy Tips to Avoid Holiday Weight Gain

Dear

1. Ramblings

Thanksgiving is right around the corner and if you belong to the 95% of US Americans who just need to have your turkey, use this low fat recipe to indulge and still stick to your diet plan.

By the way, not the turkey is the "bad food", it actually is quite lean, but usually the stuffing and the gravy are full of fat and calories. Use this healthy and low fat gravy recipe for full flavor and a good consciousness :-)

Enjoy!

2. Low Fat Thanksgiving Turkey Gravy

Don't be afraid to pour lots of this delicious gravy over your holiday turkey, it's full of flavor but low in fat.

Ingredients

• Pan juices from turkey
• 1/4 cup (60g) flour
• 4 cups (1l) fat free chicken broth
• 4 tablespoons red wine
• ground black pepper to taste

Directions
Strain the pan drippings from your Thanksgiving turkey and pour into a gravy separator.

Place roasting pan on stove top over medium heat.

Sprinkle flour into pan and stir until golden brown. Reduce heat to low.

Return drippings to pan (the fat is now in the separator and will not be used), add chicken broth and wine.

Stir with a whisk until blended.

Turn heat back up to medium and cook, stirring constantly, until gravy thickens.

Season with black pepper if desired. Pour into a gravy boat, ready to serve

Enjoy!

Makes 4 cups

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3. Easy Tips to Avoid Holiday Weight Gain

When the fluffy mountains of mashed potatoes and candied yams are calling, you can't help but feel the urge to scoop another serving onto your plate! Between Thanksgiving and the New Year, the average person will pack on anywhere between five and ten pounds! Talk about the season of getting! But when you are met with an astounding array of Thanksgiving Day favorites and platters of hors d'oeuvre, by keeping a few key points in mind you can survive the feasts without busting the scale.

It may be startling to discover than for many, the Thanksgiving Day meal is often well above the amount of calories you are recommended to be eating in an entire DAY! That's right folks, between the turkey, stuffing, potatoes, rolls, and pumpkin pies, you can pile up plates nearing the 5,000 calorie range! This is because for a lot of us, the food doesn't stop at a single plate (or even two or three!) and then dessert will follow. Also, because of the nature of the holiday, there is usually snacks and finger foods made available hours before and after the gluttony begins, and this can lead to an all day food fest. So when the big Turkey Day arrives, here is what you can do to eat sensibly while still savoring all the delights of Thanksgiving!

* Peruse the selection first. Before you even put a single item on your plate, take a thorough scanning of all that is available. You may not notice your very favorite side dish until you've already piled your plate high. Once you've seen all that is offered, you can then select what you really want and skip the rest.

* Add the veggies and healthy fare first. Take a moment to find the healthiest dishes you can. There is usually some sort of vegetable or salad, and you can do yourself a favor to made those dishes one third of your plate. But choose carefully because even green beans and salads can be fat traps if they are loaded with toppings, too much butter, or fatty dressings. Sweet potatoes, green beans, and corn are all good choices.

* Serve up some turkey. Turkey is naturally lower in fat and an excellent source of protein. Skip the skin and opt for the white meat and you can guiltlessly enjoy!

* Pick up to three other treats, and this includes a dessert. With about half of your plate reserved for the turkey and the 'better for you fare' the rest you can allow yourself the right to indulge. It is a holiday after all! Pick three things that you really want and take a serving that will leave you satisfied while still not be over doing it.

* Watch the alcohol. Be careful how much you drink, because not only will these add up to extra calories, but you will be less inhibited and usually less aware of what else may be going into your mouth, leading to mindless snacking.

* Avoid an all day snack fest. Plan to have a great Thanksgiving Day meal, but don't let the entire day be centered around eating. Don't linger before the snack table and nibble away, instead get out and do something fun with your family.

* Don't starve yourself before the feast. Do still eat breakfast and a light lunch before the big dinner to keep your metabolism going and so that you aren't going into the feast starving and likely to inhale your food. You will most likely end up over eating in the end if you do so, and consuming more calories than you would have 'saved' by skimping earlier in the day.

* Get moving! Still get your exercise in for the day before the big dinner. Go for a run, play a family football game, or hit the gym. Burn off a few of those Turkey Day calories before you dig in!

Caitlin is a freelance writer and artists with a special expertise in fitness, training and diet. Being an avid distance runner and competitor, she has personal experience at applying such healthy habits and training methods. For further fitness related articles you can read more here: http://www.examiner.com/x-24969-Portland-Senior-Fitness-Examiner as she is the Portland Senior Fitness Examiner.

Caitlin's work includes writing articles, contributing to blogs, ghost writing, and more. For a full list of her work visit: http://caitlinchock.blogspot.com/

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