5 Reasons to Run a 5K on Thanksgiving

Even if you feel like you can’t add anything extra to your agenda on Thanksgiving Day, a 5K is well worth the extra time & effort. 

Here’s why:

1.      It’s healthy tradition for your family.  Studies show that children are 15 times more likely to escape obesity if their parents lead by example.  Cultivating a life of healthy eating and exercise can start with healthy traditions.  

2.      It’s Thanksgiving.  You will probably eat too much.  Because you will probably eat more than normal, be proactive and burn some calories prior to the feast. 

3.     It’s for a good cause.  The purpose of Thanksgiving is to show gratitude and give thanks.  The majority of 5K marathons donate all proceeds to a good cause.

4.      YOU DON’T HAVE TO RUN.   No need to feel intimidated about running a 5K.  50% of participants walk most 5K marathons.  You can walk the entire time and still receive health benefits.

5.      Walking & running is good for your health.  Moving the body does wonders for digestion, circulation, and energy levels.  You need the body to work at an optimum level to handle starchy foods, extra sugar, and of course, your in-laws!

Find a 5K in your area and sign up today!  

Thanksgiving Menu Series - Side Dishes

 

Green Bean Casserole (gluten, dairy-free!)

 

An all-time favorite for many and yet this version is a nice change from the traditional casserole.

If you're used to the canned version, throw that notion out the window - you and your guests deserve better than that and you will be amazed at how uncomplicated it can actually be to use fresh green beans!

 

Don't want to spend Thanksgiving day prepping too many dishes?  This can be made a day (or two) ahead of time - simply reheat and serve!

 

Ingredients

serves 6

 

1 lb baby red potatoes (can cut in half)

4 handfuls of fresh green beans, cleaned, stem end off and cut in half

2 shallots chopped

3 handfuls of cremini mushrooms quartered

1Tblsp extra virgin olive oil

1 Tblsp organic virgin coconut oil, melted

5 sprigs of fresh thyme, just the leaves

 salt and pepper to taste

 

Preheat oven to 400 degrees.

  In a big bowl, toss the washed potatoes, cut green beans, chopped shallots, thyme leaves, quartered mushrooms, salt and pepper. 

Add in the two oils to coat (if the vegetables aren't coated, use a bit more of the oils).  

Pour into an oven proof dish and bake for 20-30 minutes, until the potatoes are done.  

Keep a check on the dish every 10 minutes to toss so all sides are getting a nice roasted edge.

.

 

 

Sweet Potato Drop Puffs (gluten, dairy-free)

 

I have to admit, these puffs are quite tasty if you add in a favorite cheese into the mix, but I am going for the healthiest option and dairy can do quite a number on people's digestion.  But if you are not bothered by the dairy, by all means add it!

 

Ingredients

serving size: 2 biscuits

 

1 large sweet potato

3 Tblsp coconut flour

3 eggs, whisked

6-8 strips of bacon, diced and browned (reserve the rendered fat!)

3-4 Tblsp green onions, thinly sliced

1 tsp baking powder

1 tsp garlic powder

salt n' pepper to taste

 

Preheat oven to 415 degrees

Poke holes in sweet potato with fork and place in oven for 30-40 minutes, until soft.

Let cool.

Turn oven down to 375 degrees.

Peel and mash sweet potato in a large bowl.

Add eggs and mix well.

Add rendered bacon fat and mix well.

Add diced bacon and chives and mix well.

Line baking sheet with parchment paper.

With a large spoon, drop biscuit mix on sheet and shape into neat mounds.

Bake 25-27 minutes.

Allow to rest a few minutes before serving.

 

 

 

Warm Spinach & Kale Salad (gluten, dairy-free!)

 

Not everyone has tried adding kale to a spinach salad and perhaps raw kale has too much of a green, roughage taste for some , but when cooked - the kale takes on an entirely different flavor and, in this salad, it's incredible!

 

Ingredients

serves 2-4

 

1 1/2 Tbslp coconut oil

2 c kale, chopped

3 c spinach

1/4 c dried cranberries

2 Tblsp sliced almonds

1-2 Tblsp water

 

Heat coconut oil in cast iron skillet (any other skillet works fine - cast iron is my favorite for best flavor!)

Add kale with 1 Tblsp water.

Cook, stirring frequently until kale has softened (3-4 minutes).

Add cranberries and cook another 2-3 minutes more.

Add spinach.

If kale begins to stick, add another Tblsp water to the pan.

Stir until spinach is wilted.

Stir in almonds.

Serve.

 

 

How To Survive The Holidays

Most of us experience the same Holiday stress every year.  We take on too much and the Holiday spirit is gone before it even started.

Here are a few tips to help you enjoy the upcoming months:

Draw names:  Are you sick of being broke come December/January?  Draw names this year.  No matter what you tell yourself, you do not have to buy for every person in your family.  Draw names and everyone can do something super special for one loved one.

Focus on people:  Food doesn't have to be center stage at Holiday gatherings.  Instead focus on your friends, family, and peers.  

Give back:  We often focus on ourselves during the Holidays but this is a great time to give back.   Perhaps volunteer at the homeless shelter or provide Christmas for a family in need.

Take space:  Just because family is in town does NOT mean you have to spend every waking hour with them.  You can still be a great host by setting an activity they can do on their own.

Booze & treats: Libations and desserts are notorious for causing body swelling and weight gain. Say it with us, "MODERATION. MODERATION. MODERATION." 
- If you're going to splurge, you better amp up your exercise routine.

Drop the guilt:  Many of us experience the same Holiday weight drama every year. We gain a little and beat ourselves up for months afterward. Drop the guilt. If you know you are going to gain weight do it deliberately. If your goal is to maintain you will have to put in the necessary work.

I hope this helps!

By Coach Maria - Salus Nutritionist & Food Expert

Halloween came and went with a blink of an eye and now we begin to think of Thanksgiving and all it entails!

Don't get stressed, it's ok.  We all want to have a healthy, happy Thanksgiving without worrying too much about the stress that menu planning can create - we can help!

My next 4 installments will include Thanksgiving recipes that are either traditional or non-traditional.  The traditional recipes will include some tweaking to make them healthy for the body, but without sacrificing flavor.

Thanksgiving should be about gathering with family and friends and, yes, eating wonderfully delicious food.  That food, however, shouldn't sit in your gut like a giant brick or cause digestive issues that might cause you to spend more time in the bathroom than with your guests!

Our first recipe, of course, is Turkey!  Most people have their favorite tried-and-true recipe and that's great.  For the rest of you who will be hosting/preparing your first Thanksgiving meal, the turkey is really not as daunting as you might think.  This recipe produces a moist, rich-tasting turkey with a hint of spiciness from a great chai spice you make yourself!  The glaze comes from the use of real maple syrup, giving an authentic flavor that cannot be substituted.  The cavity is stuffed with apples, which will promote moistness in the turkey throughout the entire cooking process.

Ingredients
serves 15

1- 10 to 15 pound fresh turkey

Wet Rub:
2 tbsp pure maple syrup
1 tsp Himalayan or unrefined sea salt
1 tsp freshly cracked black pepper
½ tsp chai spice*
1 tsp fresh rosemary, finely chopped

Cavity Stuffing:
3-4 large red apples, cut into quarters (I used Fuji)
2-3 sprigs fresh rosemary

To be added to the roasting pan:
½ cup pure maple syrup
2 cups all natural, unsweetened apple juice
2 whole star anise
2 whole cinnamon stick

*Chai spice:

1/2 tsp ground cinnamon

1/2 tsp ground cardamom

1/2 tsp ground ginger

1/2 tsp ground five spice

1/4 tsp ground nutmeg 

1/8 tsp ground clove

1/4 tsp ground coriander

1/4 tsp ground black pepper

1/8 tsp vanilla powder

The previous day:
Combine the ingredients for the wet rub in a small mixing bowl. Stir with a spoon until well combined. 
Pat the bird dry and carefully loosen the skin from the breast by delicately sliding your fingers under it from the neck end until you reach the end of the breasts. Be careful not to break the skin. Rub half of the spice mixture between the flesh and skin. Rub the other half all over the bird's skin, including breasts, thighs and wings.
Cover the turkey with plastic film and set it in the fridge to rest until the next day.  

Thanksgiving Day:
Preheat oven to 325F
Remove turkey from the fridge and place it on a rack in a roasting pan.
Stuff quartered apples as well as a few sprigs of fresh rosemary in the cavity. Tie legs neatly together.
Add maple syrup, apple juice, star anise and cinnamon stick to the bottom of the pan. Sprinkle bird generously with salt and pepper. Tent loosely with foil and roast in a 325F oven for about 20 minutes per pound or until a thermometer inserted into the thickest part of thighs registers 180F .
Remove the foil for the last hour of roasting.
When turkey is done, take it out of the oven, place tent back over the bird and let it rest for 20-30 minutes before carving.


Nutritional Information Per Serving:

Protein:   14g
Carbs:     11g
Fat:           4g
Sugars:    14g


Nutritional information are estimates and will vary

Simple Halloween Costumes: From your closet or DIY.

Did you procrastinate your Halloween costume this year? No problem! Here are a few last minute costume ideas.

Geek/Nerd

What you need

Pair of cheap plastic glasses, bow tie, printed high-rise shorts from the DI, and long socks.

Danny & Sandy From Grease

What you need:

Danny- leather jacket, black pants (tighter the better), black shoes, gel in hair, comb in back pocket.

Sandy- high-rise pants, tight shirt, leather jacket, bandana tied in hair, high heels!

Greek god/goddess

What you need:

White curtains or white fabric, gold headband and gold rope/belt to tie around waist.

Check-out this 5-minute tutorial to learn how!  https://www.youtube.com/watch?v=GTDRroxbSt4

80’s!

Anything that looks ridiculous or ultra colorful will work for an 80’s costume.

Cat:

Black everything (black pants, black shirt, black shoes) 1 pair of cat ears, cat tail (optional) and black face paint.

Cowboy/Cowgirl:

What you need:  Jeans, flannel, cowboy/cowgirl hat and you’re set! Add boots, a belt buckle, and chaps to take it to the next level.

Happy Halloween! 

GF Chocolate Waffles

By Coach Maria - Salus Nutritionist & Food Expert

In this household, pancakes play second fiddle to waffles.  Something about waffles in the morning that we love, most especially on a lazy Sunday morning (because you shouldn't rush through a waffles-for-breakfast morning).

They are easy to mix up and easier to cook up, since the waffle iron takes all the guess work out of the cooking time.

These waffles are not super sweet, which I personally like, but if your palate leans more towards the sweet side, a drizzle of pure maple syrup will do the trick.  Other optional toppings include ghee, fresh berries (or puréed and mixed with a bit of syrup or honey), or even drizzled with almond butter that was whirled in the food processor with a bit of maple syrup...mmmm.

Ingredients
4 servings

 1/2 c cacao powder
3/4 c almond flour
1/4 c tapioca flour
2 tsp baking powder
1/2 c unsweetened nut or coconut milk
2 Tblsp coconut oil, melted
2 Tblsp raw honey
2 eggs

Preheat waffle iron.
Mix all ingredients and stir until just combined.
Cook.
Done.


Nutritional Information Per Serving:

Protein:  12g
Carbs:    13g
Fat:        12g
Sugar:      3g

Nutritional data are estimates and may vary

Sassy Sally

I know this person; we’ll call her Sassy Sally.  Sassy Sally is normally a pretty nice lady.  She gets her work done on time, loves her family, pays her taxes, blah blah.  But Sally has this other side to her…

Co-worker: “Hey Sally!   Could you help me take the mail to the post office today?  I’m not feeling well and I’d really like to leave early.”

Sally: “Of course, I would be happy to!”

Sassy Sally then goes to her every day gossip buddy…

            “CAN YOU BELIEVE SHE ASKED ME TO TAKE HER MAIL?!

            I MEAN… WHO DO SHE THINK SHE IS?  I’M NO SLAVE! 

            THAT IS HER JOB!”

Some of you may be reading this and think, “This is just a story. I would never do something like that.”  Think again.  I am willing to bet we ALL have a Sassy Sally lurking around in us.  Some of us my have a louder Sassy Sally than others but at some point in time most of us are guilty of being nice to someone’s face and say something mean behind their back.

* Please note:  I admit to having a Sassy Sally in me as well.  So don’t think I’m lecturing.  How do you think I was inspired to write this blog? =)

Here are a few reasons why you need to SHUT SALLY UP.

It’s hard on your soul. Being judgmental and critical has never helped your situation.  Since we are all inherently good, it becomes this yucky thing you are reminded of when you pass them in the hallway.  Especially when they give you a random thank you card for taking the mail that one afternoon (AH-HUM).

Some tough love: We are not angels.  We are no better than anyone else.  It doesn’t matter how much money we make, how much power we have, or how famous we are.  We are all created equal.  

All of us have made mistakes, screwed up, and have needed help.  So next time you see someone doing something you don’t agree with try this:

Extend the same type of compassion you would
wish for yourself or for someone you love.

It’s that simple.

Have a wonderful day, and be nice!