This is an outline from Coach Michelle’s weekly Facebook Live – view the full video on the Performance High Page.

FACT:  Average American eats 4,500 cal’s during the Thanksgiving feast – over 2x RDA of 2,000 (for women)!

SOLUTION: Try a few healthful, but tasty, ways to lighten up traditional recipes.

Appetizers:

• Dips:
  • Replace sour cream w/ Greek yogurt
    • 1/4c Sour Cream – 110cal, 11g fat
    • 1/4c Greek Yogurt – 55cal, 3g fat
• Veggies, Fruits
  • Great place to get extra fruit & veg.  Add both to cheese trays.

Sides:

• Mashed Potatoes
  • Leave skin on
  • Use milk, Greek yogurt, broth, olive oil instead of cream
  • Add roasted garlic
• Sweet Potatoes
  • Leave skin on
  • Replace marshmallows w/ maple syrup, warm spices (cinnamon, nutmeg, cloves)
• Squash
  • Soft squashes – Delicata, kabocha, butternut
• Cranberries
  • Use fruit (oranges, pineapple) & fruit juice, maple syrup, warm spices instead of sugar
• Green Bean Casserole
  • Caramelize onions, mushrooms (use multiple kinds)
  • Greek yogurt for sour cream
  • Panko + tangy cheese (Parm) for topping 
• Salad
  • Big green salad w/ lots of nuts, fruits, veg will cut richness & add variety
• Stuffing
  • Whole grain base – wild rice, quinoa, cornbread
  • Turkey/chicken sausage (less fat, but higher sodium) vs pork sausage

Pie:

• Pie Crust
  • Eliminate shortening w/ olive oil or all-butter crust
  • Almond flour instead of white flour
• Filling
  • Non-fat evap milk
  • Neufchatel instead of cream cheese
    • Neufchatel (milk) – 23% milkfat (whole product)
    • Cream Cheese (milk + cream) – 33% milkfat

Additional Ideas:

• Tradition – Exercise before & after meal
• Eat mindfully!

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