We are constantly bombarded with conflicting nutrition and diet information.  In the 1990’s researchers were sure the answer to all our health concerns was to eat “low fat” foods. In the decade that followed “low carb” was the way to go. While these points can be argued, there is one nutrition tip that has stays constant. EAT BREAKFAST! 

Mom told us to eat breakfast because (say it together) “it’s the most important meal of the day”. Starting off the morning with a nutrient rich breakfast will help set you up for a great day of healthy eating. If you are not hungry in the morning, I’ll bet you ate too much the night before.

Breakfast Tips:

1. Drink a tall glass of water in the morning (avoid the juice). Just dropping the juice can take off 100- 200 calories from your morning menu! Some people enjoy warm water with lemon. Or try a nice glass of ice water. Can’t live without juice? Just add a splash of juice to your water. Better yet squeeze a little lemon or lime into your water. Great way to get your system up and running!

2. Include protein in your morning meal. Egg whites and veggies with a little low fat cheese and some blueberries or sliced melon on the side is fantastic! If you can’t stand just egg whites, have one whole egg with a couple of whites. You should always enjoy what you are eating!

3. Have you tried steel-cut oatmeal? High in fiber (keeps you fuller longer) and it can also help to lower your cholesterol. Add a few unsalted crushed walnuts or almonds with a sliced apple. Top it off with some cinnamon and you have a delicious (and yes nutritious) breakfast.

4. Try whole grain bread with some natural peanut butter or almond butter. Have some sliced strawberries or a banana on the side for a scrumptious, on the go meal.

5. Cottage cheese or Greek yogurt with fresh pineapple and sliced almonds is simple and nutritious. The taste combination is satisfying, yet calorie controlled.

6. In the mood for some crunch? Try some whole grain rye crackers with low fat cheese! Have an orange on the side (which will give you some vitamin C).

7. Sometimes we need a little comfort food to get going in the morning. Enjoy a whole wheat English muffin with melted low fat cheese, topped off with tomato. Try eating each half separately to make it last just a bit longer. Still hungry? Enjoy a half of a grapefruit with your breakfast.

8. I really enjoy brown rice cakes and hummus. Have some Greek yogurt or a glass of low fat milk with it to give you a calcium boost.

9. Try a bowl of high fiber cereal with unsalted almonds, berries, low fat milk and a dash of cinnamon. Simple and tasty!

10. How about trying something really different. Tuna or salmon on rye crackers or brown rice cakes for breakfast! It’s a fun protein packed meal. Top it off with some lettuce and tomato. This breakfast combination will get you through the morning.

Notice none of these tips include fast food menus, bagel shops or donut stops. If you make your own breakfast, you will start off your day with a calorie controlled healthy meal that will set the tone for your day! So here’s to better concentration, more energy and a metabolism that is rearing to go.

Spring is a time of beauty and renewal. The sight of flowers blooming, the smell of grass growing  and the sound of birds chirping make us feel that anything is possible. Living in the Northeast, I’ve learned to appreciate and welcome the change of seasons. The arrival of Spring allows for endless possibilities.

March is not only the arrival of Spring, it is also National Nutrition Month! If you made nutrition related New Year’s resolutions which never materialized, think of March as your “spring- board” into good health! What can you do to improve your nutritional health?

Make National Nutrition Month work for YOU. Here are some suggestions to get you going:

-Maintain a daily food journal!

If you do one thing to improve your nutritional health this Spring, please keep a food journal. Very often we don’t realize all the little extras that we eat and drink. 100 calories here and 50 calories there can really add up.  Keep a record of everything you put into your mouth to figure out where all of those extra calories are coming from. Keeping a food record can also point out what you are missing (healthy unsalted nuts, fruits and vegetables).

- Eat 4-6 servings of vegetables a day

Veggies are very low in calories and very high in fiber! Fiber can help keep you fuller longer and stabilize your blood sugar levels. One serving of vegetables is about 1/2 cup. Try eating different color veggies (such as an orange pepper, green broccoli and red tomato).

- Go For The Omega 3’s

Include unsalted walnuts, ground flaxseed, salmon and albacore tuna into your menu. At least 3 servings of these foods each week will help protect against heart disease (and can even help with brain function).

-Go For The Winning Whole Grains

Throw out the white bread. Toss the white rice. Get rid of the white pasta. Instead try whole grains, brown rice, quinoa and cous cous. These are nutritionally dense choices which also pack a good fiber punch!

-Eat Breakfast

Get yourself started in the morning with some wholesome eggs with veggies, whole grain cereal with unsalted nuts and fat free milk or natural almond butter on whole wheat bread and blueberries. If you are not hungry in the morning, you probably ate too much the night before.

- Cut Back On your Salt

Reduce your sodium intake to less than 2,300 mg per day (that’s about 1 tsp of salt per day). Find out more about salt and your diet.

- Bring Your Lunch With You To Work Or School

Be prepared. It’s not only the boy scout’s creed, it’s the only way to assure that you have the right foods with you to get through the day. What a great way to save money! Bring your food and water with you, everyday.

I could go on and on with more tips and suggestions on how to make National Nutrition Month personal for you. Perhaps the best way to improve your well being is to help better the life of someone less fortunate. During March (and hopefully for months and years to come) please donate money or needed supplies to your local food pantry. Contact your local religious community leaders or town office to find a food pantry near your home. I guarantee that they will welcome donations of money, supplies (such as canned goods), and time (serving meals to the less fortunate). The best way to celebrate National Nutrition Month this March is to be achieve your personal best. Start by sharing the nutrition tips mentioned above and by helping those who perhaps don’t have the same resources available. Let’s make National Nutrition Month the beginning of a Spring to remember.

As a nutritionist and Certified Diabetes Educator I am constantly looking at ways to help people battle obesity, heart disease, hypertension and diabetes. As we continue to deal with our expanding waistlines, we need to add sodium to our list of dietary concerns.

Even the politicians are jumping on the salt cutting band wagon. New York City Mayor Michael Bloomberg asked restaurants to voluntarily reduce the sodium content of foods by 25 % over the next five years. Not to be outdone by the east coast,  San Francisco Mayor Gavin Newsom (who already suggested his city reduce sugar consumption) is looking into ways to apply Mayor Bloomberg’s suggestion on salt reduction. I believe it’s time we start paying close attention to salt and its effects on health.

High blood pressure (aka hypertension) is very common among people with diabetes. Blood pressure (which is the force of blood against the artery walls) is measured in millimeters of mercury. Systolic pressure (heart beats) over diastolic pressure (the heart relaxing between beats), defines blood pressure.  If your blood pressure reading is above 140/80mm Hg, you are considered to have hypertension. Actually if you have diabetes the recommendation is to reduce your blood pressure below 130/80mmHg. Elevated blood pressure can increase your chance of developing a stroke, heart attack, coronary artery disease and nephropathy.

Sodium is a mineral (just like potassium and calcium). Although we do need a little bit of sodium in our diets (it can help maintain fluid balance in the body), we get way too much sodium (usually in the form of salt) and not enough of other very important minerals. 1 teaspoon of salt contains 2,400 milligrams of sodium. Foods that have 140 mg of sodium or less per serving are considered to be  ”low sodium” foods. The average American consumes about 4,000 mg of sodium per day while the American Heart Association recommends that healthy adults limit sodium to 2,300 mg per day, the National High Blood Pressure Education Program suggests less than 2,400 mg per day and the World Health Organization recommends less than 2,000 mg daily. That means there is no room for using your salt shaker. Toss it out!!

The DASH program (Dietary Approaches to Stop Hypertension) was developed based on findings by the National Heart, Lung, and Blood Institute (NHLBI) and emphasizes an eating plan rich in  fruits, vegetables, lean protein, unsalted nuts and whole grains. The DASH program limits simple sugars and is rich in potassium, magnesium, calcium, lean protein, low fat dairy products and fiber. By increasing fruits, veggies and unsalted nuts the overall nutritional density of the diet is improved, promoting better health while encouraging weight control (which is key in controlling blood pressure). In my opinion people with diabetes should closely consider their carbohydrate intake on the DASH diet (or any other program) to help properly manage blood sugar levels. As always, it’s a balancing act.

In order to control your blood pressure, please consider making some important lifestyle changes:

1. Achieve and maintain a healthy weight. Contact a registered dietitian  to begin a safe weight reduction program.

2. Increase your physical activity level! Start moving. Find something you enjoy doing physically (find a buddy and start walking today). Swim, try an cardio workout DVD, ride your bike… but start moving! Remember, if you have not been physically active in a while, you must consult your doctor before starting an exercise program.

3. Reduce the amount of sodium in your diet. Eat out less. Cook more! Buy less processed foods.

4. Reduce your consumption of alcoholic beverages.

5. If your doctor prescribed medication for your blood pressure, please take it as recommended.

6. Read food labels. Many foods contain hidden forms of sodium such as;  MSG (monosodium glutamate), baking soda, seasoned salts, salty marinades and of course canned and many frozen processed foods. Remember that sea salt and kosher salt still contain salt.  The list goes on and on!

7.  Drink water. Yes plain water. Reducing the salt, increase the water and the fiber and watch the pounds melt off!

8. Try to choose lower sodium foods when possible. Remember fresher is usually better (less sodium and more nutrition). If you do buy canned foods (such as canned tuna or beans), please rinse off the product with cold water.

9. Uses spices instead of salt. Since I already convinced you to throw out the salt shaker, buy all new spices and herbs. Squeeze fresh lemon on your fish and chicken to seal in the natural flavor. Enjoy the full flavor of your food!

10. Limited foods which are cured (such as bacon) or packed in a brine (such as pickles or olives) or smoked. Canned soups are also packed with salt.  These are super salty foods! Use them only for special occasions.

11. Choose fruits and vegetables instead of salty snack foods. Natures snacks provide you with  much needed potassium, which will help keep your blood pressure in check.

Please don’t be overwhelmed when trying to reduce the amount of sodium in your meal plan. Try to incorporate one or two good habits at a time. In a few weeks you will see a significant reduction in your weight and sodium intake. It is also important to increase your potassium intake while improving your  physical activity level to help achieve a normal blood pressure. Habits that were developed over many years can’t be changed in an instant. So talk a walk today, throw out the salt shaker and snack on a few raw veggies. Let me know how you are doing in a few weeks. Remember, good health happens one habit at a time.

You finally agreed to go for your annual all inclusive physical. A few days later your doctor calls  with those bone chilling words “your blood sugar is elevated, you have diabetes”. And there is always this dreaded scenario…your child has lost a lot of weight, is experiencing extreme thirst and is always tired. One morning she is unable to wake up for school and you rush her to the emergency room. After a blood test the doctor emerges and announces ”your child has diabetes”. Diabetes is a scary word. So I thought I’d go back to basics and discuss the difference between Type 1, Type 2 and Pre-Diabetes.

Diabetes is a serious problem which will require medical attention and lifestyle adjustment. As a Certified Diabetes Educator, I want to increase awareness about the different types of diabetes. Type 1 diabetes (also known as juvenille diabetes, insulin-dependent diabetes mellitus or sometimes childhood diabetes) accounts for about 5- 10% of the diabetes in the United States. Although it is usually diagnosed in childhood, it can develop in adults as well.  At this point in time there is no cure for Type 1 diabetes and it   CAN NOT  be prevented. It is an autoimmune disorder that occurs because the beta cells in the pancreas do not produce ANY insulin. Insulin is a hormone (chemical messenger) that helps the body’s cells use glucose for energy. Without insulin, glucose builds up in the blood and over time can cause excessive high blood sugar levels. If diabetes is uncontrolled it will cause major problems in every organ of the body. Serious complications of diabetes can include blindness, heart disease, kidney disease and stroke. All people with Type 1 diabetes must take insulin. Some people use injectable insulin and others use insulin pumps.

Type 2 diabetes also known sometimes as adult onset diabetes is more common than Type 1. Since many obese children have developed Type 2 diabetes, it should no longer be referred to as adult onset diabetes!  Having a sedentary lifestyle, being overweight and having a family history of Type 2 diabetes are all factors that will increase the risk of developing Type 2 diabetes.  Certain ethnic groups such as African Americans and American Indians also have a higher incidence of Type 2 diabetes. Most people with Type 2 diabetes can still produce some insulin. Unfortunately there is a problem with the  insulin receptors and therefore glucose continues to build up in the blood. The pancreas will continue to produce insulin in order  to keep up with the high blood sugar levels, but due to the problem with insulin receptors, blood glucose remains high and continues to cause problems. So although people with Type 2 may start out with insulin resistance, eventually they will develop insulin deficiency. In order to control Type 2 diabetes, it is important to modify carbohydrate and calorie intake while increasing physical activity in order to promote weight loss. Weight reduction can help reduce the excess “belly fat”  which increases the risk of insulin resistance. You must eat right, reduce your carbohydrate consumption and for goodness sake start moving! In addition to proper diet and exercise, many people with Type 2 also take oral medications. It is also important to realize that many people with Type 2 diabetes also eventually require insulin. Insulin may therefore be a necessary part of your treatment plan if you have Type 2 diabetes.

1 in 4 Americans over the age of 20 (about 57 million people) have Pre-Diabetes. Pre-Diabetes is a condition in which your blood sugar levels are elevated, but you are not yet diagnosed with diabetes. The important point to remember is that Pre-Diabetes is Pre-Type 2 diabetes. If you lose weight, control your belly fat and increase your physical activity you can control your blood sugars and prevent Pre-Diabetes from turning into Type 2 diabetes!

Diabetes is a serious and complex metabolic disorder. As a Registered Dietitian and Certified Diabetes Educator, I truly want to educate as many people as possible on the ways to treat the disease. If you have a child with Type 1 diabetes (or suffer from the disease yourself), please know that I support research in finding a cure. If you have Pre-Diabetes or Type 2 diabetes start to modify your lifestyle today! Many of my future articles/blogs will be about ways to improve living with diabetes!

Who amongst us thinks it was necessary to conduct a scientific study in order to prove that a woman gets fatter when she lives with a man?  A recent 10 year study of 6,000 Australian women  (published in the American Journal of Preventative Medicine) showed that if you are a female who wants to stay thin the answer is to stay single and childless. According to this recent research  you don’t even have to be married to gain weight, you can simply just live with a man and gain a significant amount of weight. To be fair, men who live with a woman or are married put on poundage as well.

According to the study a childless woman with no partner gained 11 pounds over 10 years while a woman with a mate but without children gained 15 pounds. And finally a woman with a mate and children gained 20 pounds over that same time frame. Wow, what a significant difference being with a man makes in terms of poundage. But why? Why does a woman with children gain so much more weight than the single gal who resides without a male mate?

Perhaps the weight gain is related to women eating more when they live with men. Men may tend to eat more than women in general. Bigger portions. More servings. Maybe the average male makes less healthy food choices. Or is it possible that when eating together men and women just tend to make less prudent food selections?  When men and women begin to live together do women care less about physical appearance?

Women often try unhealthy (and often unorthodox) methods of weight loss while they are being courted and certainly before impending nuptials. The pressure to be a “svelte” bride can be overwhelming. The expectation to look “perfect” on the big day or waif- like in pictures (just like the photograph of the model in the bridal magazine) can cause all sorts of food restriction issues. It makes sense that after the pressure is “off” that a woman would want to eat right along side her man.

Having children, maintaining a meaningful relationship, pursuing a career and caring for aging parents can take its toll on women. Many times we lose the ability to put ourselves first, or even second or third. If we only have an hour of “down time” at the end of the day, it rarely is spent on physical activity. I’ve seen so many clients make wonderful family dinners, yet they don’t sit down and eat with the family! Many ladies with small children eat while standing up and sometimes even eat  leftovers while cleaning up. Eating without a plan can cause very poor nutritional habits as well as additional and unwanted calories. I’m not suggesting dieting!  Food restriction (and eventual binging) is not the answer, but rather part of the problem. As women we need to adopt and stay with healthy habits. We are the trend setters in our families. Start with yourself and show those who care about you that you are important. Your health and your weight will make a difference in how you feel and therefore how you are able to deal with life in general.

Women truly need to outline a healthy eating, exercise and stress reduction plan in order to fight impending weight gain. Piling on the pounds as we get older can increase our chances of developing diabetes, certain types of cancers and heart disease. Of course it is very difficult to balance our complex lives, but we can’t lose sight of our health because we feel secure in our relationships. Wait a minute, the study didn’t say anything about being “secure” in a relationship. So remember, living with a man in and of itself doesn’t make us complete.  We  should always find a way to maintain healthy habits.  So start with yourself!  Your family will thank you for being healthy and happy as the years go by. No doubt the man in your life will support your quest for better health. After all, that’s what being together is all about!

I remember back to the 1990’s when snack foods were re-formulated to be fat free. Cookies and crackers, breakfast cereals and granola bars (although high in sugar and calories), became “fat free”.  As a result of eating these so called healthy low fat snacks, we all got a little fatter. Nuts got a bad rap because they were “high in fat”. Nutrition research has come a long way since the ’90’s. We now know that most nuts are heart healthy and rich in monounsaturated disease fighting healthy fat.

Snack foods don’t have to be limited to the standard cookie. Unsalted organic nuts are natures perfect snack food. Almonds, walnuts, pecans and  Brazil nuts are  top on my list of heart healthy snack choices! Almonds are rich in vitamin E, magnesium, calcium and selenium and provide dietary fiber. Walnuts (also known as king of the Omega 3’s)  can actually help improve brain function! Walnuts also contain a compound called ellagic acid, which is known to fight cancer and support the immune system. Pecans can help lower cholesterol and are a source of vitamins E and A as well as folic acid, calcium and potassium.  Brazil nuts have copper, niacin, vitamin E, fiber and selenium. So many fun, crunchy and tasty choices.

The trick with eating nuts (and any food for that matter) is to watch your calories and eat them in moderation. Portion control is the key…. as it is very easy to eat an entire bag of nutty goodness. Too many calories (even of healthy foods) will lead to weight gain. The protein, fiber and fat in nuts can help fill up your stomach, so you will be fuller longer! Nuts are very nutritious and nobody ever thinks of them as a “diet” food.

About 24 almonds (1 ounce) provides 160 calories and 6 grams of protein. 6-8 Brazil nuts (1 ounce) has about 190 calories and 4 grams of protein. 20 pecan halves have about 200 calories and 3 grams of protein. And 14 wonderful walnut halves have 190 calories and 4 grams of protein. All pack a powerful protein punch and a satisfying crunch!

Sprinkle a few nuts into your low fat yogurt or on your salad or whole grain cereal. Unsalted nuts are delicious in cooked veggies or steel cut oatmeal. Nuts are high in nutrients, but also in calories. So portion out your nuts and crunch away.

When the  inclement weather announcement is flashed on  TV and repeated all day long on the radio, people seem to rush to the grocery store (for fear of running out of food). While it’s great to have “supplies” at the ready, please make sure your food inventory is of the “healthy” variety. Fill your refrigerator with healthy fruits and veggies. Strive to eat a minimum of five servings of fresh fruits and vegetables each day. Seasonal produce like sweet potatoes, pumpkin and squash are very nutritious. They also have the added bonus of increasing “serotonin” levels. Serotonin is the “feel good” chemical in the brain, which can decline in cold dark winter months.  Keep whole grain cereals and steel cut oatmeal in the pantry. Try a new homemade turkey chili or lower salt vegetable soup recipe.  Have raw unsalted almonds and walnuts on hand. Apples are wonderful this time of year, as are oranges and grapefruits (and they are rich in immune boosting vitamin C). Please avoid buying brownie mix and raw cookie dough just because they are on sale. Tempting yes! But you’ll be very sorry tomorrow.

As I mentioned in an earlier article, keeping a food journal is essential, especially when you are curled up on a couch on a cold blustery winter day. Write down everything you eat (and drink). Yes EVERYTHING!  A bite here and a nibble there always adds up. Everytime you get up from the sofa (during a commercial break) does not mean you have permission to eat a little something out of the refrigerator!

Find a way to exercise. If you are in good health, shoveling snow is terrific. If you are overweight, sedentary and over forty years old, today is not the day to start shoveling  snow for 2 hours in the freezing cold! (Let’s avoid injury)! If you don’t have exercise equipment at home (such as a treadmill, exercise bike or cross trainer), try to walk in place in front of the television or even dance to some music! Try an exercise DVD. If it is unsafe to drive, find something to do inside, but don’t let the day go without some much needed physical activity.

Avoid the winter weight gain blues. Enjoy the beautiful snowfall and some family time. Just plan to keep your meals and snacks healthy. Get moving! It’s the perfect time to keep eating well while staying fit. Spring is just around the corner. Today is the perfect day to begin your new in house fitness routine. Just look outside, it’s snowing!

Drinking alcohol causes our bodies to react as if we are being poisoned. The body produces enzymes in response to drinking alcohol. These enzymes are  called “alcohol dehydrogenase”. Their primary function is to help rid the body of the alcohol toxin. Make sure you are not tired and stressed or too emotional when you start drinking because your body will not produce alcohol dehydrogenase as efficiently! Women also produce less of this helpful enzyme than men. So ladies, don’t try to keep up with the guys drink for drink.

Let’s look at some realistic tips for controlling our drinking over the holidays. First, look at your already overbooked holiday schedule. If alcohol overconsumption is a concern, only go to the parties that you really want to attend. When possible, go for mineral water or a non caloric beverage when you can. In a social situation, sometimes it helps to hold “a drink” in your hand. It doesn’t need to contain alcohol.

Always eat something before you drink. This is when it becomes really important to stick to you your healthy lifestyle plan, including eating well and exercising. A little indulgence is wonderful, as long as it’s all in moderation. So, continue to eat  nutritionally balanced meals and snacks while sticking to your exercise plan. Making these smart decisions can help you avoid binge drinking. Sensible choices will help you avoid excessive weight gain, and will allow you to maintain your health goals, no matter what the season!

It is usually better to drink a glass of wine (or a wine spritzer) rather then a mixed drink.  As a rule try to stay away from fancy mixed drinks (generally anything with an umbrella in it should be eyed with caution… those are usually the drinks with upwards of 500 calories). Plan to have your usual daily snack with your drink. This will help to reduce the effects of the alcohol. Sip your drink. Don’t gulp!

The holidays can be such a stressful time. Celebrate this season with joy and a positive spirit. If you are very stressed out, please don’t turn to food or alcohol. Eating well and increasing your physical activity level will surely help you cope with the demands of the season. Keep up the positive energy!

Every year my family and closest friends gather at my sister’s house for the Thanksgiving holiday. And every year I prepare the turkey. And every year in my quest to avoid “foul” looks, I weigh the options of buying a fresh vs frozen turkey. Now that we are counting down the days until the holiday, I wanted to share some of my thoughts about turkey day preparation.

Consider your ”freezer” space. If I purchase a fresh bird, I could pre-order it, and  pick it up on Wednesday for preparation Thursday morning. Remember, if you buy a fresh turkey, you should purchase it only 1-2 days before cooking.  But if I clear out some freezer space, I could buy it later today, stick it in the freezer, and put it in the refrigerator Tuesday (so it will defrost safely by Thursday morning). NEVER buy a prestuffed fresh turkey. Unless you want to add food borne illness to your holiday plans.

Here are some helpful guidelines:

What size turkey should I buy?

Type of Turkey                                                                       Pounds to Buy

Whole bird                                                                                    1 pound per person

Boneless breast of turkey                                                       1/2 pound per person

Breast of turkey                                                                         3/4 pound per person

Prestuffed frozen turkey                                                        1 1/2 pounds per person

*keep frozen till cooking

Now this is the confusing part. If you buy a frozen turkey, put it (in the orginal wrapper) directly into the freezer. When you are ready to thaw the bird, remember to allow about 24 hours per 4 to 5 pounds of turkey. A thawed turkey should only be in the refrigerator 1 to 2 days. After that, fire up the oven!

Thawing Time in the Refrigerator

Size of Turkey                                                           Number of Days

4 to 12 pounds                                                                1 to 3 days

12 to 16 pounds                                                               3 to 4 days

16 to 20 pounds                                                               4 to 5 days

10 to 24 pounds                                                               5 to 6 days

My next big decision will be whether or not to stuff the turkey, or serve the stuffing on the side (which is usually the safer option). But if you want to stuff the turkey, stuff loosely. The stuffing should always be moist (and not dry)! Heat destroys bacteria much more  rapidly in a moist environment. Once the turkey is stuffed, put it right into the pre-heated oven.

How Long Should the Turkey be Cooked?

350 F Oven  up to 18 Pounds, 325 F Oven 18-24 pounds

165 F Internal Temperature

Cooking Time of Unstuffed Turkey

Size of Turkey                                                   Hours to Prepare

8 to 12 pounds                                                       2  3/4 to 3 hours

12 to 14 pounds                                                     3 to 2  3/4 hours

14 to 18 pounds                                                     3  3/4 to 4 1/4 hours

18 to 20 pounds                                                    4 1/4 to 4 1/2 hours

20 to 24 pounds                                                    4 1/2 to 5 hours

Cooking Time Stuffed Turkey

8 to 12 pounds                                                               3 to 3 1/2 hours

12 to 14 pounds                                                             3 1/2 to 4 hours

14 to 18 pounds                                                             4 to 4 1/4 hours

18 to 20 pounds                                                            4 1/4 to 4 3/4 hours

20 to 24 pounds                                                            4 3/4 to 5 1/4 hours

If you think of any other questions about cooking your turkey, call the USDA Meat and Poultry Hotline at 1-888-MPHotline (1-888-256-7072). The hotline is open Monday through Friday from 10 AM to 4 PM. So no more stressing out about picking out your turkey! Fresh or frozen, the turkey is the main focus of the food presented for the Thanksgiving feast. But close family and friends giving thanks and sharing thoughts about the holiday is really the most special part of the day. I’m thankful for so many things, I can’t wait to share my thoughts on Thanksgiving day. The very best part of the day is when everyone sitting around the festive table shares what they believe to be their blessings. Have a wonderful start to the holiday season!

Let’s think about a few ways that we can avoid overeating on Thanksgiving. My first suggestion is to make sure you don’t leave the house if you are starving. If you are really hungry when you reach your destination, chances are you will be tempted to eat a lot of extra calories (especially if  Uncle Henry corners you about his multi level marketing idea). Eat an apple or another enjoyable fruit or cut up some celery and add a teaspoon of natural peanut butter before you venture out of your house. You’ll be in much better control when the appetizers arrive.

Try to limit your alcohol consumption (yes, I know this is difficult). Drink some water before you go for an alcoholic beverage. Alcohol has a lot of calories, and the more you drink, the more you might not care about what you eat.

Make sure you include veggies in your Thanksgiving feast.  If you don’t think your host will will have fresh vegetables available, offer to bring them! It will be a welcome addition to the meal. And it is unnecessary for 12 guests to bring dessert for 8 people. Someone should be assigned to bring some healthy, low calorie, fiber rich vegetables. If you are asked to bring dessert, offer to bring a fresh fruit platter. Everyone will appreciate the choice.

By all means have some of your favorite and traditional Thanksgiving dishes. Deprivation often leads to overeating so try to eat the more indulgent  foods in smaller portions. Put the turkey on your plate first, followed by vegetables and then add your favorite side dishes. Enjoy it all! Just try to limit the quantity.

Slow down and eat consciously. Believe me, you won’t run out of food. Decide what you would like to eat and portion it out! If you are used to eating lightly, don’t gorge yourself (you’ll feel sick). Remember that much of the traditional Thanksgiving fare is very high in fat (including cream sauces and butter) which could lead to stomach distress. Smaller portions and moderation is key!

Please don’t think of Thanksgiving as an eating orgy. Change your thoughts about the foods set in front of you. Consider the true meaning of the holiday. That’s right…. giving thanks. Go around the table and have everyone discuss what they are most thankful for. Perhaps the shared commentary by family and friends will be more satisfying then taking huge additional portions of candied yams and triple cream pie. Happy and healthy Thanksgiving to you and your family!