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52 November 16 • 2017 jn T hanksgiving can be tough. It's often a time where over-indulgence is supported, even encouraged, amongst family and friends. On average, people gain five to 10 pounds dur- ing the holiday season between Thanksgiving and New Year's. According to the Calorie Control Council, people con- sume 4,500 calories and 229 grams of fat on average during Thanksgiving Day. A typical holiday dinner can contain approximately 3,000 calories plus 1,500 calo- ries in appetizers and drinks before and after the big meal. Combined, that's the equiva- lent of more than 2¼ times the average daily calorie intake and almost 3½ times the fat — with 45 percent of calories from fat. The average person may con- sume enough fat at a holiday meal to equal three sticks of butter. But there are ways to help yourself eat better. Here are some of my favorite healthy tricks and tips — you'll be thankful for them this coming turkey day! STACY'S THANKSGIVING TIPS • Many people skip breakfast and lunch in preparation for an extravagant Thanksgiving feast. This poses problems for both your blood sugar and your waistline. Avoid over-indulgence by eating a well- balanced meal for breakfast and lunch before heading to your holiday table. You may want to grab a high- protein snack midday, such as whole wheat crackers and veggies with cheese or hum- mus or even a protein shake 2-3 hours before your Thanksgiving meal. • Avoid food poisoning by taking the proper precau- tions when dealing with your turkey meat. According to the Centers for Disease Control (CDC), when the turkey is left out at room temperature for more than two hours, its tem- perature becomes unsafe as it moves into the danger zone between 40°F and 140°F, where bacteria can grow rapidly. The CDC suggests thawing your turkey in the refrigerator, in a sink of cold water that is changed every 30 minutes, or in the microwave. • It is also recommended to cook stuffing in a casserole dish to make sure it is thor- oughly cooked, according to the CDC. Use a food thermom- eter to make sure the stuffing center reaches 165°F. Bacteria can survive in stuffing that has not reached 165°F and cause food poisoning. • Focus on nutrient-dense foods while filling your plate. Pile on the vegetables (skip- ping the creamy offerings such as green bean casserole), add a cup of fresh fruit, a fist-sized amount of protein and a small amount of complex carbo- hydrates. Fill your stomach with vegetables and protein to ensure you're not running toward the pecan pie. • Stay active throughout your day before you sit down for a family meal. Wake up and exercise before piling into the car to see your family and friends. Aim for 60 minutes of cardiovascular exercise on Thanksgiving morning rather than just sitting and watching the parade! • Avoid dehydration by drinking water throughout the day and refilling your glass during your holiday dinner. Don't let yourself be fooled into thinking you're hungry when you may, in fact, just be thirsty. If consuming alcoholic bever- ages, be sure to limit the sugary mixes and heavy caloric beers. Alternate your alcohol with glasses of water. • Forget the football munch- ies! Be mindful of what you eat if noshing during the day, as this can double your caloric intake on Turkey Day. If you do snack while watching the big game, enjoy cut up veg- gies, roasted pumpkin seeds, toasted almonds or marinated olives. • Put your holiday pump- kin seeds to use by making a pumpkin-seed pesto hum- mus. Mix together plain hum- mus, roasted garlic cloves, basil, parsley, pepper, water, oil and toasted pumpkin seeds in a food processor. Blend until smooth. Dip fresh vegetables such as jicama, carrots or celery into the hummus for a protein-packed snack. • While mashed potatoes and gravy taste mighty deli- cious, it's time to spruce up your side dishes with a helping of healthy sweet potatoes. The sweet potato is a nutri- tional powerhouse filled with vitamin A and more fiber than a traditional white potato. Skip the marshmallow-topped sweet potatoes and try roast- ing sweet potatoes in coconut oil, sprinkle with cinnamon, nutmeg and Himalayan pink salt and squeeze fresh oranges on top. Roast in the oven for 45 minutes to an hour and you will have plenty of holiday sweetness. For added crunch, top with lower-sugar granola or roasted pecans. • Another healthy alternative (plus a huge calorie and carb savings) to mashed potatoes is mashed cauliflower for added vitamin C. Replace your traditional mashed potatoes or even your bread stuffing with cauliflower as a gluten-free, low-carb alternative. • Add a festive, nutrient- dense salad to your holiday table with cooked and chopped butternut squash, kale, fresh cranberries and feta cheese. Drizzle honey, olive oil, herbs and seasonings to add an extra punch of flavor to your squash salad. • Save on fats, calories and carbs by making a crust-less pumpkin pie. Pumpkin is incredibly nutrient dense, low in carbs and high in fiber. • The average slice of apple pie contains 300 calories with 40 percent of calories coming from fat. Avoid these empty calories by stuffing baked apples with gluten-free oats, honey, cinnamon and pump- kin-pie spice for a healthy twist on the traditional apple pie. Top with granola, seeds, or chopped nuts for a tasty crunch. Add a dollop of high- protein vanilla Greek yogurt or Truwhip frozen dessert to make for a sweet treat. • Stacy Goldberg is a nationally recog- nized nutritional consultant, registered nurse and the CEO of Savorfull (savor- full.com), a Detroit-based company that sources healthy, allergen-friendly foods and provides nutrition-consult- ing. Savorfull is part of the Quicken Loans Family of Companies. Give Thanks e a t r i g h t n o w arts&life Stacy Goldberg Columnist NO INFORMATION PROVIDED THROUGH STACY GOLDBERG/SAVORFULL IS INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. YOU SHOULD ALWAYS SPEAK WITH YOUR PHYSICIAN OR OTHER HEALTHCARE PROFESSIONAL BEFORE TAKING ANY MEDICATION OR NUTRITIONAL, HERBAL OR HOMEOPATHIC SUPPLEMENT, OR ADOPTING ANY TREATMENT OR IMPLEMENTING NUTRITIONAL ADVICE FOR A HEALTH PROBLEM.