Healthy, Fit & Fabulous: Ask The Dr. ~ Good vs. Bad Cholesterol

Q: “What is the difference between good and bad cholesterol?”

– Tawny R.

“Bad” cholesterol or Low Density Lipoproteins (LDL) is comprised of mostly fat with only a small amount of protein. High levels will build up on artery walls, putting you at a higher risk for heart disease and stroke. Desirable levels are less than 100 mg/dL (milligrams per deciliter).

Good cholesterol or High Density Lipoproteins (HDL) is comprised of more protein than fat. It helps to clear the bad cholesterol from the blood so it does not clog your arteries. Desirable levels are greater than 40 mg/dL for men and more than 50 mg/dL for women.

What raises “bad” cholesterol?
Cholesterol in foods may raise “bad” cholesterol, but foods high in saturated fats and trans fats have a greater impact on raising “bad” cholesterol. Foods that contain cholesterol include meats, egg yolks, dairy products, fish and poultry. Foods that contain saturated fats include fatty meats, whole milk, cream, ice cream, whole milk cheeses, butter and lard, as well as palm and coconut oils. Foods that contain trans fats are packaged or processed foods and fried foods such as cookies, chips, cakes, French fries, fried onion rings, doughnuts.

A sedentary lifestyle can also contribute to higher levels of “bad” cholesterol.

How can you improve your cholesterol levels?
Replacing saturated fats and trans fats in your diet with monounsaturated fats and polyunsaturated fats can improve cholesterol levels. Soluble fiber has also been proven to lower cholesterol levels.

Foods that contain monounsaturated and polyunsaturated fats include olive oil, canola oil, nuts, flaxseeds, fish and avocados. Foods that contain soluble fiber include fruit, oats, barley, beans and peas.

Physical activity has shown to have a positive impact on cholesterol levels. Even low intensity exercise, such as walking 30 minutes a day, can aid in lowering cholesterol.

Dr. Garry Kim is a physician who specializes in weight loss and nutrition. After winning his own personal battle with obesity, Dr. Kim founded American Weight Loss Centers. He has maintained his weight loss for more than 15 years and uses his own experience to support others in their personal health & fitness journeys. His medical weight loss centers offer access to a FDA approved weight loss program, safe appetite suppressants and medical weight loss clinics. For more information and to learn about medical weight loss programs, visit www.AmericanWeightLossCenter.com.

Healthy, Fit & Fabulous: Getting Fit Can Be More Fun with a Partner

Beginning a new fitness program can be tough – but studies show that participating in a program with a friend or loved one can lead to a more successful outcome. As the summertime approaches, consider inviting someone to participate with you on a wellness journey that could improve your health and your fitness routine.

Members of TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, have experienced success in reaching their fitness goals by partnering with loved ones and friends to get moving! No matter your goal, losing weight with a friend can be easier than going it alone. In fact, according to a study from the University of Michigan at Ann Arbor, people who work out with friends spend an average of 40 percent more time exercising than those who exercise alone.

TOPS members belong to local chapters, where group support provides positive reinforcement for follow-through on nutrition and exercise programs. Weekly weigh-ins and meetings provide accountability and camaraderie. And when members achieve a goal, they are recognized and celebrate together. The following TOPS members agree.

A chapter in Kansas had an influx of new members last spring who joined at the urging of each other. Linda Culbertson and Judy Harvey joined first. “I had some good success, and started telling everybody I work with that they should join TOPS,” says Culbertson.

One month later, Glen Harvey, Judy’s husband, joined the fitness fun, followed by Mary Orr, Pam and Chuck Ireland, and finally, Pat Orr, husband of Mary.

Since joining, the group of co-workers and spouses are successful and encouraging to each other. “You feel like you don’t want to let the other person down,” says Glen Harvey.

Couples who may be looking for a new way to express their love for each other should remember to keep it positive and enjoy time together in their new endeavor towards wellness. Consider these tips for fitness success:

• Be open to trying an activity that is different or completely new for both of you, like salsa classes or indoor rock-climbing. Incorporating new activities adds to your shared interests and helps keep things fresh.
• Try activities you can do side-by-side but at different paces. It’s okay to work out on adjoining machines and pick your own level of intensity.
• Do assisted stretches together to increase both of your flexibility.
• Challenge yourself, but don’t do too much too soon. The purpose of working out together is getting motivated to go farther than you think you can while spending time together.
• Be supportive, kind, and encouraging. Don’t criticize each other.
• Bring the kids, too. Research indicates that family lifestyle influences children’s weight. Family walks and pickup games, like basketball and soccer, are good exercise.

TOPS Club Inc. (Take Off Pounds Sensibly), the original, nonprofit weight-loss support and wellness education organization, was established more than 63 years ago to champion weight-loss support and success. Founded and headquartered in Milwaukee, Wisconsin, TOPS promotes successful, affordable weight management with a philosophy that combines healthy eating, regular exercise, wellness information, and support from others at weekly chapter meetings. TOPS has about 170,000 members in nearly 10,000 chapters throughout the United States and Canada. Visitors are welcome to attend their first TOPS meeting free of charge. To find a local chapter, view www.tops.org or call (800) 932-8677.

Healthy, Fit & Fabulous: Ask the Dr. ~ Beating the Bloat Blues

By Dr. Garry Kim ~

Q: How can drinking lots of water during the course of the day help you lose weight? I feel that it only causes bloating and water weight gain?

– Christine P.

A: Water is the most important nutrient we consume. We could survive three to four weeks without food, but only three to four days without water. Our bodies are 50 to 75 percent water (about 10 to 12 gallons). An average adult loses about two and a half quarts, or 10 cups of water daily. So you can see why it’s important to maintain your fluid intake. The recommended daily intake is between eight to 10 cups a day.

Water serves many functions in our body. It carries our blood cells and vital nutrients throughout our system. It serves as a lubricant for our joints and our eyes. It helps us regulate our body temperature through perspiration. It assists our digestive system in breaking down food, first as saliva and then as gastric acid. It keeps our respiratory tract moist, which in turn prevents infection. Lastly, water helps us eliminate waste products through the production of urine. So it’s easy to see that, with all that water does, we couldn’t live long without it.

Getting back to weight loss—water was shown in one study to directly promote weight loss. It’s believed that the body expends calories to raise the temperature of the digestive tract after passing water cools it down. This effect is nominal and wouldn’t lead to significant weight loss by itself. However, water was shown to promote weight loss indirectly by reducing consumption.

Water consumed before and during a meal can reduce food intake in a couple of different ways. First, it slows down your eating. This is important because it takes about 20 minutes for you to start feeling full after starting a meal. If you can prolong your meal, you’ll likely take in fewer calories. The second is that water adds volume to the food you eat. This, in turn, causes greater expansion of your stomach, making you feel fuller faster. So if you’re trying to lose weight, drink two cups of water before each meal and a sip of water between each bite.

Dr. Garry Kim is a physician who specializes in weight loss and nutrition. After winning his own personal battle with obesity, Dr. Kim founded the American Weight Loss Centers. He has maintained his weight loss for more than 15 years and uses his own experience to support others in their personal health & fitness journeys. For more information and to learn about FDA approved weight loss programs, visit www.AmericanWeightLossCenter.com.

Healthy, Fit & Fabulous: Chilly Outdoors Can Offer Fitness Fun

During this time of year it’s a natural instinct for our bodies to tell us to stay indoors and load up on calories to keep warm and cozy all winter long. But this sort of lifestyle may cause one to pack on the pounds and can lead to a range of health-related concerns.

While some prefer to head to the gym to keep up their fitness routine, Amy Goldwater, M.S., educator, former body-building champion, and physical fitness expert for TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, recommends a list of creative outdoor activities to enjoy with family and friends.

“Fun activities like snowball fights, making snow angels, and building a snowman count as exercise and burn calories,” Goldwater notes. “For example, a 150 pound person burns an average of 285 calories per hour building a snowman, 319 calories per hour during that snowball fight, and 214 calories burned per hour making snow angels.”

Other winter “fitness” activities to consider include:
• Building a snow fort or igloo;
• Playing chase, tag, or hide and seek;
• Having a scavenger hunt for winter nature items, such as animal tracks, pinecones, or bird nests;
• Shoveling a path in the yard like a maze;
• Setting up an obstacle course in the yard with jumps, tunnels, and other challenges;
• Playing Frisbee/disc golf on a local course or at home.

All of these activities burn significant calories during participation. In fact, an hour of snow shoveling can burn 340 calories.

Traditional outdoor winter activities also are excellent fitness opportunities, according to Goldwater. Ice-skating, hiking in the snow, snowshoeing, and cross-country skiing, offer great cardiovascular workouts. Remember to dress warmly and in layers; stay hydrated; keep hands, feet, and head warm with outerwear; and keep an eye on the weather forecast for snow and wind chill warnings.

Eat a light snack an hour or two before working out, to add energy and prevent distracting hunger pangs. Ideal snack options should be low-fat and include fruit smoothies; a few handfuls of nuts; hard-boiled eggs; and fast-digesting, high-glycemic fresh fruit like watermelon, grapes, pineapple, and bananas.

“Sunblock is important in the winter, too,” Goldwater says. “Using an SPF of 15 or higher will help protect your skin from sunburn that can occur when exercising in snow or high altitudes. Also, don’t forget to wear a lip balm that contains sunscreen.”
TOPS Club Inc. (Take Off Pounds Sensibly), the original, nonprofit weight-loss support and wellness education organization, was established more than 63 years ago to champion weight-loss support and success. Founded and headquartered in Milwaukee, Wisconsin, TOPS promotes successful, affordable weight management with a philosophy that combines healthy eating, regular exercise, wellness information, and support from others at weekly chapter meetings. TOPS has about 170,000 members in nearly 10,000 chapters throughout the United States and Canada.

Visitors are welcome to attend their first TOPS meeting free of charge. To find a local chapter, view www.tops.org or call (800) 932-8677.

Healthy, Fit & Fabulous: Chase Away the After-Holiday-Eating Blues

By MICHAEL FENSTER, MD, F.A.C.C., FSCA&I, PEMBA  ~

After the holidays we can experience a “food hangover,” too much sugar, alcohol and generally – food.  We all try to start the New Year off right with light and healthy meals and maybe loose a bit of weight.  But trying to eat healthy can be confusing.  There is so much information out there and so many promises, how do we know which way to go?

Dr. Michael Fenster, MD, interventionalcardiologist and chef, has an easy method of developing and sticking to a healthy eating program that will have you celebrating all year long.

Grassroots GourmetTMis a healthy eating concept derived from Dr. Fenster’s beliefs and studies as a physician and as a chef. “As a physician, the words Hippocrates wrote long ago still echo with import today,” he explains. “‘Let thy Medicine be thy Food, and thy Food be thy Medicine.’“

But this is only half the story. As a chef Dr. Fenster knows that if the food does not taste good, then it is only medicine.

Using the Grassroots Gourmet concept, Dr. Fenster provides these guidelines for navigating between deprivation and gastronomic gluttony thatfollows three basic principles, what he calls the Threefold Path of Be’s:

Be Aware and Avoid the call of the junk food/fast food  siren

What is commonly referred to as “junk food” is so named for a reason. These foods often are manipulated resulting in significantly less nutritious offerings. Taste, flavor and nutritional components are replaced by layers of sugar, salt and fat. These prey upon our hardwired biological instincts to create addictive behaviors and a vicious, repeating cycle.

Be Fresh-but no Adultery

Many of the items we use to prepare meals at home are not as fresh as we think. They have been altered in the growing, raising and processing points prior to their delivery to us. They have been altered to be able to remain on the shelves indefinitely. The Law of Unintended consequences applies here. We have only to look at the most recent debacle over our handling of trans-fatty acids (TFAs) to remind us of this reality and its inherent potential dangers.

Be On-Time and in Proportion

Far too often we end focusing only on caloric content as our mechanism in controlling our diets. But the simple biological mechanisms of timing when we eat things-it takes about 20 minutes for the stomach to start signaling satiety to the brain- is often overlooked. We eat a serving for three people in less than 15 minutes, then wonder why don’t feel good and gain weight. We can enjoy delicious treats from time to time, but we enjoy them in proper proportions. Not everything is better supersized.

“It’s so simple, but that doesn’t mean it’s easy,” Fenster explains. “In fact it can be quite difficult at times. However, by following these principles I believe you can create a truly sustainable diet that allows you to eat delicious food that is also healthy; it is a diet that will last you a lifetime, because you create it.”

To start your year off right on the Grassroots Gourmet path, try this light and low-fat Vegetarian Chili recipe from Dr. Michael Fenster.  It warm nutrition for a cold winter’s night.

VEGETARIAN CHILI

Serving Size 6 oz; Servings per container: 40

470 Calories; 36 g Total Fat; 34 g Total Carabohydrate

Chili is a great American food. A winter favorite it is as varied in composition as America itself. The quality of the chili can run the spectrum as well, from a greasy bland bowl of some stewed like substance to sublimely satisfying and filling. This version kicks off the New Year with a properly spiced vegetarian version. Need meat? No worries add a pound or so of your favorite protein and lose 8oz of the beans; but I recommend trying the vegetarian version first.

The extra beans add richness and are an additional source of lean protein, as well as fiber, tryptophan and molybdenum-a trace element essential for the proper functioning of the detoxifying enzyme, sulfite oxidase. The wheat berries add a satisfying texture and filling flavor. They absorb the flavor of the chili liquid; and if you construct your own homemade (or find some freshly ground) chili powder you truly elevate this humble creation to new heights. The wheat berries also reduce the fat content (you can get all the fat derived flavor and texture you need by using beef or dark chicken stock; you do not need pounds of meat). They are also fantastic sources of folic acid, protein, B-complex vitamins and anti-oxidants like vitamin E. Diets rich in foodstuffs like the beans and wheat berries in this veggie version of chili have been associated with less obesity, diabetes, cardiovascular and periodontal disease.

2 tbsp olive oil
1 cup chopped onion
2 tbsp chopped garlic
1 tbsp Mexican oregano
4 tbsp chili powder
1 chopped hot pepper like cayenne or jalapeño
1 chopped dried California pepper (or similar type)
2 tsp ground cumin
1 tsp ground coriander
1 tbsp unsweetened cocoa
6 oz tomato paste
16 oz bag dried beans (rehydrated) or 2 cans of beans
3 cups vegetable nage (see recipe below)
1 cup white or red wine
2 cups assorted vegetables
16 oz chopped tomatoes
2 tbsp masa (corn flour)
¼ cup cilantro
Cheese and sour cream for garnish
If rehydrating the beans, soak the night before. Place in a pot covered by 1-2 inches of water then bring to a boil. Reduce the heat to a simmer and cook until tender, about 2 hours over medium heat then remove and reserve to add back later.

Heat the olive oil in a large heavy pot over medium heat. Add the onion and garlic and cook until onions translucent, about 2 minutes. Add the oregano, chili powder, peppers, cumin, coriander, and cocoa and tomato paste. Cook for another 2 minutes.

Add the beans, nage, wine, vegetables and tomatoes. If needed add additional water to assure the vegetables are covered. Bring to a simmer and cook for another 1 ½ to 2 hours until all the vegetables are tender and the liquid has reduced slightly.

Remove ½ cup of liquid and whisk together in a separate bowl with the flour. Add the slurry back to the chili and continue to cook an additional 30 minutes.

Add the cilantro and serve by garnishing with cheese and sour cream.
VEGETABLE NAGE

6 onions, quartered
12 carrots roughly chopped
2 lemons, quartered
4 celery stalk, roughly chopped
1 tsp white peppercorns
1 tsp pink peppercorns
2 bay leaves
8 star anise
4 quarts of water
2 cups white wine
2 sprigs each:
Tarragon
Basil
Cilantro
Thyme
Parsley
Bring the first 8 ingredients to a boil in the water. If your tap as any off flavors, use bottled water as the nage has very subtle flavor characteristics. Reduce to a simmer and continue for about 15 minutes more. Remove from heat and allow to cool at room temperature. Add the wine then strain the entire mixture. The resulting liquid should be clear. Add the herbs and refrigerate for 24 hours the strain again.

Copyright Michael Fenster

Michael Fenster combines his culinary talents and Asian philosophy with medical expertise, creating winning recipes for healthy eating. He is frequently asked to present live cooking demonstrations as well as giving numerous radio interviews on health and food shows both nationally and internationally. Michael is a certified wine professional and chef, receiving his culinary degree from Ashworth University where he graduated with honors.  He has worked professionally in kitchens prior to entering medical school and maintained his passion for food and wine throughout his medical career.  Mike helped manage the award winning Napa Alley in Roanoke, Virginia, and hosted a local cable TV cooking show, “What’s Cookin’ with Doc” in Dublin, GA.  He has written columns for SheKnows.com, is a regular columnist for the culinary magazineBasil, as well as a member of their Council of Chefs and a monthly health and fitness contributor to The Tampa Tribune.  He recently cooked up heart healthy fall soup on the nationally syndicated television show “Daytime.”

To see cooking demonstrations with Michael Fenster and more recipes, visit www.WhatsCookingWithDoc.com.

Healthy, Fit & Fabulous: Keep Your Shape in Check During the Holidays

The holidays are here, bringing with them the opportunity to imbibe like crazy, eat indulgent goodies and dance the night away rather than get our healthy eight hours of zzzs. Ahhh, the joys of the season! Life is short—why not enjoy it? Yet there’s nothing worse than weighing yourself come January 2, only to discover that Santa left you a few extra pounds at the Hanukkah bush. The good news is, that extra poundage is not inevitable. With a little bit of forethought and a few tricks here and there, there’s no reason to deprive yourself of a few treats and epic nights to remember.

Savor Every Bit
Carpe noctem! Enjoy the spread—but eat and drink slowly to allow yourself to enjoy every single taste on your plate. It takes approximately 20 minutes for our brains to register that we’re full, so if you eat slowly, you will feel fuller and won’t want to finish your plate. Plus, when you eat more slowly, you’ll chew your food more thoroughly, which leads to better digestion.

Just Say Yes
Don’t deny yourself your favorites! The more you hold back from your favorite Christmas fudge or cookies, the more likely you are to continue thinking about it and ultimately binge. The key is to be selective and make each indulgence count. If you’re craving pie, have it—but don’t eat cookies just because they’re in front of you. Chances are you’ll fill up on stuff you don’t like AND eat your favorite when it pops up in front of you. You’ll end up rolling home with a few extra pounds if you indulge in mediocre choices.

Don’t Leave Home With An Empty Stomach
Have light snacks before you go out for the evening or to holiday parties. Enjoy a little bit of soup or Greek yogurt with fruit beforehand—that way you won’t find yourself grazing at the buffet table all night. Tres tacky!

Hydrate, Hydrate and Re-hydrate!
Filling up with water not only boosts your metabolism, it makes you eat less and helps prevent a hangover. Have a glass before you leave your house, and if you’re drinking all night, have a glass of water between each drink. If you overindulge in martinis, make sure to stock up on Pedialyte and Gatorade to replenish your electrolytes.

Smaller Portions
Grab a small plate when you hit the buffet. A bread plate is dainty and cuter to hold, and also slows you down on stuffing yourself with hors d’oeuvres. Plus, you won’t feel super cool refilling the plate 10 times, so that will help you keep yourself in check.

Peruse the Healthy Options
Start at the veggie tray first and load up on green, colorful goods and fruit. Trainer and Fitness Expert Bing Dinh of Body Mind Architects (www.BodyMindArchitects.com), reminds us of the importance of getting a strong dose of protein as well. “Making protein and veggies your first stop at the buffet table will keep your muscles growing, which increases your metabolism,” he says. “It takes more calories to maintain a pound of muscle than it does fat. Besides, if you’re training hard it defeats the purpose if you don’t feed your muscles with protein—holidays or no holidays.”

As tempting as it is to go straight for the high-caloric, fatty foods, help yourself to low-fat, nutrient-rich foods first, such as fruit, veggie platters, beans and any form of protein. It will help you eat less of the unhealthy stuff—plus when you do, you’ll eat them more for their flavor than to satisfy your hunger.

Keep it Moving
I personally work out every Christmas morning. It helps alleviate some of the guilt, gives me some alone time before the storm, and energizes me for all the cooking! “Get an intense workout in as early as you can on Christmas morning, so you have time to connect and be thankful for all the good things in your life,” says Bing. “Not only it will metabolize all the food you will be consuming, but it will put you at ease, and in a good mood to enjoy your loved ones.”

Keep it Clear
Really pay attention to what you drink. It’s pretty hard to pass up the bubbly—but try to stay away from all the creamy drinks and fancy chocolate martinis. Two mixed drinks can contain as much as 500 calories and one cup of eggnog is around 380 calories. Yet two glasses of cider or white wine have only 300 calories. If you’re poison falls in the liquor category, then keep this rule in mind: the clearer the liquor, the less toxic and fattening. So a vodka soda is your best bet, while a Jack and Coke is a sugar-ridden taste of Satan. Okay, maybe not that bad, but you get the picture. When it comes to mixers, stick to soda, if you can. Adding some lemon and lime will give it a refreshing twist that is easy to get used to. Juices and tonic have a lot more sugar, which leads to more calories and a worse hangover.

Chaton Anderson is a Writer, Filmmaker, and certified Trainer and Fitness expert, as well as a product and pop culture addict. She is always looking for the coolest, hippest things on the market, as well as the newest health and fitness trends to hit the scene. E-mail her at Chaton@FusionIntegrated.com with questions or leads on products and services on the cutting edge.

Healthy, Fit & Fabulous: TOPS Offers Tips for Healthier Menus and Holiday Eating

Holidays are filled with good cheer and good food. For many, the holiday season can lead to unwanted weight gain. Members of TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, know that making conscious food choices and practicing portion control can prevent excess weight gain. Healthy, well-balanced meal planning is a key element to successful and lasting weight-loss and maintenance.

According to Dena McDowell, M.S., R.D., C.D., nutritional expert for TOPS, a typical Thanksgiving dinner contains 1,200 calories for the single meal. Modifying the menu to include recipes that are lower in fat and higher in fiber can reduce the calorie burden at mealtime.

McDowell suggests these additional strategies for keeping holiday weight gain to a minimum throughout the holiday season:

•    Practice portion control.
•    Choose skinless white meat turkey, instead of high-calorie and high-fat dark meat.
•    Reduce the calories of the meal by loading half the plate with vegetables or fruit.
•    Plan your menu to include salads and lots of vegetables.
•    Use a luncheon-sized plate for your meal.
•    Wait 20 to 30 minutes before deciding on a second helping. If you are still hungry, choose a small helping of a fruit or vegetable with a glass of water.

“Preparing low-fat and higher fiber recipe alternatives is another way to lighten the holiday meal,” McDowell added. “For example, in recipes such as green bean casserole, use reduced-fat cream of mushroom soup and low-fat milk to reduce the calories and fat content of the dish substantially.”

According to McDowell, the fat and calories saved by substituting traditional recipes with Thanksgiving makeover recipes are substantial.  For example, with the traditional menu of a dark meat turkey dinner with green bean casserole, corn soufflé, stuffing, cranberry sauce, and apple pie, a person will take in 1,262 calories and 44 grams of fat!  Using the modified, lighter versions of recipes reduces the calories to 778 and fat to 24 grams – a savings of nearly 500 calories and 20 grams of fat!

In her own kitchen, McDowell prepares these recipes that are lighter than their traditional counterparts but equally satisfying.

Cranberry Turkey Sausage Stuffing

Ingredients:
12 cups whole wheat/grain bread crumbs
1/2 pound 98% fat-free turkey sausage
2 T. olive oil
6 cups coarsely chopped leeks
1 green apple, peeled, cored, and chopped
1 Golden Delicious apple, peeled, cored, and chopped
2 cups celery, chopped
1 1/2 T. poultry seasoning
1 T. dried rosemary
1 cup dried cranberries
2 cups fat-free chicken broth
Salt and pepper to taste

Preheat oven to 350˚F. In a large skillet, cook the sausage until crumbled and fully browned (about 10 minutes). Place sausage in large mixing bowl. Cook leeks, celery, and apples in oil. Add poultry seasoning. Stir frequently and cook for 10 minutes. Add the rosemary and dried cranberries. Stir well. Add the leek mixture to the sausage and then add the bread crumbs. Pour broth over mixture and stir well. Place in two baking dishes, cover, and cook in the oven for 45 minutes. Uncover and cook for additional 15 minutes.

Nutrient Analysis:
1/2 cup serving, 107 calories, 2 g protein, 20 g carbohydrates, 1 g fat, 2 g fiber, 319 mg sodium

Rosemary Turkey Rub

Ingredients:
10 cloves garlic, peeled and minced
4 T. rosemary, fresh, chopped
1 T. olive oil
1 t. paprika
1/2 t. pepper
1 t. salt

Mix ingredients in a small mixing bowl. Rub on turkey skin and cook using traditional method.

“Desserts can be the downfall to a healthy meal, since holiday treats often include pies, cakes, and chocolate,” McDowell said. She offers these tips when mealtime turns to dessert time:

•    Select one or two items and ask for half portions.
•    Choose fruit-based desserts, which often have fewer calories than cream or custard options.
•    Skip the double crusts. Crusts often provide large amounts of calories and fat.
•    Eat slowly and savor each bite.

When taking part in a holiday meal, remember that food is only part of the gathering. Making the meal a secondary aspect of the celebration can help. Other suggestions for a healthier holiday include:

•    Aim to spend quality time with friends and relatives.
•    Offer to bring a low-calorie menu option.
•    Slow down and enjoy the meal.
•    Encourage everyone to get up and get active to burn those unwanted calories.

TOPS Club Inc. (Take Off Pounds Sensibly), the original, nonprofit weight-loss support and wellness education organization, was established more than 62 years ago to champion weight-loss support and success.  Founded and headquartered in Milwaukee, Wisconsin, TOPS promotes successful, affordable weight management with a philosophy that combines healthy eating, regular exercise, wellness information, and support from others at weekly chapter meetings. TOPS has about 170,000 members in nearly 10,000 chapters throughout the United States and Canada.

Visitors are welcome to attend their first TOPS meeting free of charge. To find a local chapter, view www.tops.org or call (800) 932-8677.