Confession

Stress. There's a lot of it hanging around me lately, and I don't handle it as well as I should.

My stress has a name and a cute little face, and likes to scream at me and call me "MOM-my."

And today when she came over me like a gigantic tidal wave I grabbed the chocolate orange I was saving for Thanksgiving, and without thinking, slammed it on the counter and ate 3 pieces.

A Healthier Thanksgiving

With the exception of the following recipes, I have tried every single item I've advertised to you. I don't make it a habit of sharing recipes that I don't know for a fact are good, but since Thanksgiving is around the corner and I really don't feel like making the feast twice, here are a few healthier dishes you may choose to incorporate into your meal. Remember, every calorie counts...and I'd rather save a few (hundred) for pie ;)

First, the grand turkey. Obviously turkey breast is going to be healthier than the dark meat, so why not buy just the turkey breast alone? Have you seen those suckers? The smallest one I could find was over 4 pounds!

Sage Butter Roasted Turkey Breast

3 lb turkey breast half
2 tbsp light butter
1 tbsp sage, finely chopped
1/2 tsp salt
1/8 tsp black pepper
1 tbsp flour

1. Preheat oven to 325 degrees.
2. Poke breast 25 times with fork.

3. Mix butter sage, salt, pepper in bowl. Rub over breast.
4. Put flour in small roasting bag and place in pan.

5. Roast for 45 minutes, or until thermometer reads 175 degrees.

Next, the sweet potatoes. I think we all know deep down that sweet potatoes with brown sugar, tons of butter, and a heap of marshmallows are more of a dessert than a vegetable. However, sweet potatoes are excellent for you! They are a fantastic source of fiber and vitamin A, as well as many other nutrients. Here's a recipe for "breakfast" sweet potatoes, but you know what, I'm a rebel and I'm making 'em for dinner.

Breakfast Sweet Potatoes

1 lb sweet potatoes, peeled and cut into ½’’ cubes
1/2 c chopped green bell pepper
1.5 tsp freshly minced garlic
1.5 tsp extra-virgin olive oil
1/4 tsp paprika
1/8 tsp salt, plus more to taste
Ground black pepper, to taste

1. Preheat oven to 400 degrees. Line a large baking sheet with parchment paper.
2. In a medium glass or plastic mixing bowl, combine the sweet potatoes, bell pepper, garlic, olive oil, paprika, and 1/8 tsp salt and toss well to combine. Transfer to the prepared baking sheet and arrange in a single layer.
3. Bake for 20 minutes. Turn the potato pieces with a spatula and bake 20 to 25 minutes longer, or until the potatoes are tender and the pepper is slightly browned. Season with additional salt and black pepper. Serve immediately.

Finally, one of the desserts I'm making. It's a Thanksgiving staple, so why not eat it guilt-free?!

Pumpkin Pie Bars

Cooking spray
1¼ c finely crushed low-fat graham crackers (about 9 whole crackers)
1/4 tsp ground cinnamon
1/4 c light butter, melted
4 large egg whites
One 15-oz can solid pumpkin puree
One 14-oz can fat-free sweetened condensed milk
1.5 tsp vanilla extract
2 tbs brown sugar (packed)
1¼ tsp pumpkin pie spice
12 tbs fat-free frozen whipped topping, defrosted

1. Preheat oven to 350 degrees.
2. Mist an 11 x 7-inch ovenproof glass baking dish with spray.
3. Mix the graham crackers, cinnamon, and butter in a small mixing bowl until combined. The crumbs should stick together slightly. Transfer them to the baking dish. Use a piece of wax paper about the same size as the bottom of the pan to press them to evenly cover the bottom. Bake for 6 to 8 minutes, or until the crust is slightly browned. Set aside.
4. Use a sturdy whisk to lightly beat the egg whites in a large bowl. Add the pumpkin and condensed milk and continue mixing. Next, add the vanilla, brown sugar, and pumpkin pie spice. Stir until well combined.
5. Pour the filling over the crust and bake for 35 to 40 minutes, or until a toothpick inserted in the center comes out dry.
6. Cool the pan on a wire rack for 10 minutes, and then slice into 12 bars. Transfer 1 bar to a serving dish and top with 1 tablespoon whipped topping. Refrigerate leftovers in an airtight container for up to 3 days.

My November

I haven't posted in awhile, so I thought I'd share some of what I've been doing lately. My goal is to work out for 1 hour, 6 days a week. The number of days tends to vary for me because if I overdo it in a strength training class then I'll give myself the next day to recover. I define "overdoing it" as "I can hardly walk the next day." Starting out new to squats can do that to you. Especially when doing squats with weights...ouch.

So far I've found 2 classes that I really love, and I take each of them twice a week. My Body Vive class is awesome. I always get a good workout without feeling like I'm gonna die. The class has about 30 minutes of cardio dance movement and then the remainder of the class is strength training. For the current class, that includes squats, lunges, and resistance training of the shoulders, biceps, and hips. We also do push ups and a series of exercises for the abs. The previous version of the class included resistance training for triceps instead of biceps.

The other class I take is Body Pump. That class totally intimidates me, but it is such an important class. It is an hour of strength training that focuses on high repetition of low weight. The goal isn't necessarily to increase muscle mass, but to increase muscle endurance.

Strength training is so important to me because it helps you lose weight faster by building your lean muscle mass. The more muscle you have, the more calories you burn just going about your regular day, which means it will be easier to control your weight. Ever watch "The Biggest Loser"? They aren't just running on a treadmill all day. They strength train! It is especially important for women to strength train because weight-bearing activities increase bone density, and women are at a higher risk for osteoporosis. Hear that, ladies? Strength training isn't just a man's game!

I made an observation a few weeks ago that really helped me change some previous perceptions I've had. I noticed how there are different kinds of thin. There is supermodel thin, and there is what I call personal trainer thin or athlete thin. When you think about models, you probably think they don't eat much, and you'd probably be right. Chances are they even participate in unhealthy behavior, or an eating disorder, to maintain their thinness. Eating a slice of pizza would be out of the question. But when I see my friends who are athletic, who are still thin, but strong, I notice that they eat correctly, and they can manage to eat normal portions. They eat healthy, but they still indulge on occasion. Eating a piece of pizza is no big deal when it's an occasion thing. Yes, some people are just blessed with a nice metabolism, but for the rest of us, we need to make the connection: a strong, properly-fed body is a healthy body. A body that you don't have to obsess over. Isn't that what we really want, to stop this compulsion to worry about our bodies every day?

What's the goal here? Is it to be thin, or is it to be healthy? Sure, starving yourself or living off of 100-calorie snack packs will make you thin, but it's not healthy. Any "diet" you plan on stopping at some point is not maintainable. And if it's not maintainable, it's not going to work. You will gain the weight back, probably more. There is no quick fix. In fact, do it the right way and it's still pretty darn quick, and you won't have to do it over and over again. I hear way too many people talking about their dieting endeavors and they'll say, "Oh this diet is killing me!" I've lost almost 40 pounds since May, and I don't feel exhausted. I don't feel deprived. I don't feel like quitting. I'm more excited than ever!

Let's help our friends and family learn the right ways to eat and exercise. Let them know that it's not impossible, and that you don't have to be miserable. The key to living longer, better lives is health, not jean size.