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It is hard to believe that Thanksgiving is just two weeks away. This is a good time to start planning your Turkey Day menu with your health in mind. Over the next couple of weeks we will share some delicious classic Thanksgiving favorites that are “lightened” up so that you don’t have to face that feeling, we have all had, of guilt after we indulge our Thanksgiving meal.

The following recipe for a healthy version of stuffing is from allrecipes.com.

Wild Rice Stuffing

Original recipe makes 12 servings – Prep 20 minutes – Cook 30 minutes – Ready in 50 minutes

Ingredients

• 2 cups hot water
• 4 cubes chicken bouillon, crumbled
• 1 (6 ounce) package wild rice, uncooked
• 1/2 cup butter
• 1 cup chopped celery
• 1/2 cup chopped green bell pepper
• 1 (5.5 ounce) package seasoned croutons
• 2 teaspoons poultry seasoning

Directions

1. Dissolve 3 cubes bouillon in 1 cup hot water. In a medium saucepan, combine wild rice with bouillon water, then fill with just enough cold water to cover. Bring to a boil. Reduce heat, cover, and simmer 25 minutes, stirring occasionally.
2. Mix remaining 1 cube bouillon in 1 cup hot water. Heat butter in a medium skillet over medium heat. Stir in celery and green pepper; cook until tender. Mix in remaining bouillon water. Pour skillet contents into a large bowl. Stir together cooked rice, croutons, and poultry seasoning.
3. Stuff turkey loosely, and cook turkey as directed. Or put stuffing into a well greased baking dish, cover, and bake 30 minutes in a preheated oven at 325 degrees F (165 degree C).

Healthy Tip:

Dressing, not Stuffing

Bake the dressing in a casserole dish rather than in the turkey, where it absorbs fat from the turkey as it bakes. It’s hard to slim down a stuffing recipe, so take a small serving if it’s your Thanksgiving favorite. Avoid recipes using sausage or bacon; wild rice and grains are more nutritious than bread stuffing.

[Information Source]

Brushing Up on Healthy Teeth: Quiz 

The following quiz and other valuable information about the health of our mouth and teeth can be found by visiting Delta Dental’s website.

Keeping your teeth healthy sounds simple: Brush twice daily, floss, and see your dentist regularly. But there’s more to it than that. Try this true-false quiz to see just how much you know about keeping your teeth their brightest, whitest, and healthiest.

1. You must brush and floss your teeth after every meal to prevent gum disease and cavities.

False. While it can’t hurt, brushing after every meal is not absolutely necessary. A good rule of thumb is to brush twice a day with a fluoride toothpaste   and floss at least once a day.¹

2. Brushing your teeth vigorously cleans your teeth most effectively.

False. A gentle back-and-forth pattern of short strokes removes plaque best. You should hold a soft brush with rounded bristles at a 45-degree angle to the gum line. Brush all surfaces of the tooth and up against the gum.¹

3. Flossing requires pulling the floss between your teeth and snapping it up against the gums.

False. Place the floss tightly against the side of each tooth and slide it up to the top edge and back down under the gum line. Never snap the floss against the gums.¹ If you have tight spaces between your teeth, try floss coated with wax.²

4. Oral Irrigators are an effective substitute for flossing.

False. While effective at removing stubborn food particles around orthodontic braces, oral irrigators do not remove plaque. Don’t use oral irrigators as a substitute for brushing and flossing.^{3 (continue reading…)}

During this festive time of year many of us find it hard to resist all the delicious food that is in front of us while at work, at home and at social gatherings throughout the holidays. These situations can be very challenging for those with diabetes. Below you will find some useful information provided by the Centers for Disease Control and Prevention on how diabetics can enjoy the celebrations and stay healthy.

The following is from CDC.gov:

Having diabetes shouldn’t stop you from enjoying holiday celebrations and travel. With some planning and a little work, you can stay healthy on the road and at holiday gatherings with friends and family.

The most important step in managing diabetes during holiday travel and festivities is preparing. Know what you’ll be eating, how to enjoy a few traditional favorites while sticking with a healthy meal plan, and how to pack necessary supplies for a trip, and you’re all set to celebrate!

Feasts and Parties

Before you go, take these steps to make sure you stick to your healthy meal plan.

• Eat a healthy snack to avoid overeating at the party.
• Ask what food will be served, so you can see how it fits into your meal plan.
• Bring a nutritious snack or dish for yourself and others.

You don’t have to give up all of your holiday favorites if you make healthy choices and limit portion sizes. At a party or holiday gathering, follow these tips to avoid overeating and to choose healthy foods.

• If you’re at a buffet, fix your plate and move to another room away from the food, if possible.
• Choose smaller portions.
• Choose low-calorie drinks such as sparkling water, unsweetened tea or diet beverages. If you select an alcoholic beverage, limit it to one drink a day for women, two for men, and drink only with a meal.
• Watch out for heavy holiday favorites such as hams coated with a honey glaze, turkey swimming in gravy and side dishes loaded with butter, sour cream, cheese or mayonnaise. Instead, choose turkey without gravy and trim off the skin, or other lean meats.
• Look for side dishes and vegetables that are light on butter, dressing and other extra fats and sugars, such as marshmallows or fried vegetable toppings.
• Watch the salt. Some holiday favorites are made with prepared foods high in sodium. Choose fresh or frozen vegetables that are low in sodium.
• Select fruit instead of pies, cakes and other desserts high in fat, cholesterol and sugar.
• Focus on friends, family and activities instead of food. Take a walk after a meal, or join in the dancing at a party.

Traveling for the Holidays

Leaving home to visit friends and family means changing routines. Make sure you remember to take care of your diabetes while traveling. Check blood glucose (sugar) more often than usual, because a changing schedule can affect levels.

Remember Your Medication

• Pack twice the amount of diabetes supplies you expect to need, in case of travel delays.
• Keep snacks, glucose gel, or tablets with you in case your blood glucose drops. (continue reading…)

The following is valuable information from the American Heart Association that will help us prevent heart disease by showing us how to know if we have risk factors and if we do, how we can manage them.

Heart-Health Screenings (Updated:Mon, 25 Jul 2011 by the American Heart Association)

The key to preventing cardiovascular disease is managing your risk factors, such as high blood pressure, high total cholesterol or high blood glucose. But how do you know which risk factors you have? The best way to find out is through screening tests during regular doctor visits.

“Regular cardiovascular screening is important because it helps you detect risk factors in their earliest stages,” said Barry A. Franklin, Ph.D., director of Preventive Cardiology and Rehabilitation at William Beaumont Hospital in Royal Oak, Mich., and an American Heart Association volunteer. “This way, you can treat the risk factor with lifestyle changes and pharmacotherapies, if appropriate, before it ultimately leads to the development of cardiovascular disease.”

Few of us have ideal risk levels on all screening tests. However, if you do have test results that are less than ideal, it doesn’t mean you’re destined to develop a serious cardiovascular disease. On the contrary, it means you’re in position to begin changing your health in a positive way.

“For many patients, screening results can serve as a wake-up call,” Franklin said. “Higher than optimal cholesterol or body mass index, for example, may drive home the message that it’s time to modify your diet and get more physical activity. When the test comes back and you see abnormal numbers, it becomes personal. Suddenly, the idea of making lifestyle changes isn’t just a recommendation in a pamphlet. It’s something that can impact your life and health.”

All regular cardiovascular screening tests should begin at age 20, except blood glucose measurements, which should begin at age 45.

You will probably require additional and more frequent testing if you’ve been diagnosed with a cardiovascular condition such as heart failure or atrial fibrillation, or if you have a history of heart attack, stroke or other cardiovascular events. Learn more about these more specific tests at the American Heart Association’s Conditions site. Even if you haven’t been diagnosed with a condition, your doctor may want more stringent screening if you already have risk factors or a family history of cardiovascular disease. (continue reading…)

(Via WebMD By Denise Foley)

Thirty billion a year — that’s about how much Americans spend on slim-down products, many of which don’t even work. A better way to get real weight-loss results? Go grocery shopping. New research points to more than a dozen foods, from beans to beef, that can help you fight hunger, kick your candy addiction, boost your metabolism-and ultimately shed pounds. And some of these superfoods deliver health bonuses too.

Eggs, Beans, Salad, Green Tea, Pears, Soup, Lean Beef, Olive Oil, Grapefruit, Cinnamon, Vinegar, Tofu, Nuts, High Fiber Cereal & Hot Red Pepper.

See the full article for the reasons these 15 foods help you lose weight and keep you healthy.