Saturday, November 19, 2011

How does your Thanksgiving pie stack up?!

Pumpkin, pecan, apple....pie is almost as big a part of Thanksgiving as turkey, but those slices of pie can usually add on way more calories than you'd ever expect!  The below article from Shape magazine shows you how your favorite slice stacks up and simple ways to make them a little bit healthier! 



Pecan Pie -
503 calories per serving and 27 grams of fat
The pecans are a great source of healthy fats and proteins but you can have way to much of a good thing!  A simple way to slash about 60 calories and 9 grams of fater from each piece is to sub rolled oats for half the pecans and replace the eggs most recipes call for with one egg and four egg whites.

Apple Pie -
411 calories per serving and 19 grams of fat
A simple way to cut down on some calories and significantly lower the amount of fat is to skip the top crush and add a crumb topping, such as the following recipe.  Mix 1/2 cup of whole wheat flour, a heaping cup of crushed Kellogg's Special K cereal, 6 tablespoons of applesauce, 2 tablespoons melted butter, and a pinch of brown sugar.  Not only will these slash some fat but it also has three times as much fiber as the typical pie crust.

Pumpkin Pie -
316 calories per serving and 14 grams of fat
This pie is the best of the bunch because the main ingredient is naturally creamy and high in fiber.  One make to make this pie even healthier is to use nonfat condesed milk instead of the full-fat version.  The switch won't affect taste at all but will save you 4 grams of fat per slice!

Cherry Pie -
486 calories per serving and 22 grams of fat
Did you know that a can of cherry pie filling contains as much sugar as 10 doughnuts!  On way to cut the sugar is by making your own pie filling.  One way to do that is to simmer 4 cups of frozen cherries with 2 tablespoons of Spenda, 1 tabelspoon vanilla extract, and 2 tablespoons of cornstarch (dissolved in 3 tablespoons of cold water) for 15 minutes.

Lemon Meringue -
362 calories per serving and 16 grams of fat
A simple way to improve this recipe and cut 100 calories and 7 grams of fat per serving is to nix the crust in favor of cookie crumbs.  One way to do this is to spritz your pie dish with cooking spray, pour 1/2 cup crushed gingersnaps, and tilting the pan to coat before adding the filling. 

Hopefully this little cheat sheet gave you some insight into your favorite holiday dishes.  I'm not saying skip the pie but try some of these tips to improve the recipe.  Another good way to enjoy yourself without totally overindulging is to take a smaller piece of pie or share the love and split your desserts with a relative or loved one!

I say this every year but be KIND TO YOURSELF during the holidays.  The holiday season is the toughest time of the year to maintain healthy eating habits.  Try to enjoy yourself without overindulging.  Remember, moderation is the key to calorie control.  If you eat more than you planned, forgive yourself and get back on track the next day!

Happy Turkey Day!!

Thanksgiving Day Myth: Turkey Makes You Sleepy

Feeling tired after stuffing yourself with turkey, cranberry sauce, pumpkin pie and the like?  Well, it turns out you can't blame the tryptophan!  Tryptophan is an amino acid that is used to build protein in our body and is essential to our health.  It is also a part of the process used to make serotonin, a neurotransmitter in the brain that helps regulate sleep.  Turkey (and all meat for that matter) does contain trytophan but the amount is too small to have any kind of effect on energy levels.  Actually, cheddar cheese has a higher level of tryptophan than turkey but no one blames it on their afternoon sluggishness!

The true culprits of your Turkey Day drowsiness are the extra servings of food and wine that you had during dinner!  Alcohol is a natural sedative and a big meal diverts blood flow from the brain and central nervous system to the stomach, causing you to feel sluggish.  Dinner preparation and travelling to see relatives can also add to the sleepiness you feel by the end of the day. 

So this year, set everyone at the table stright when they use the turkey as an excuse to take a Thanksgiving Day nap!