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Whole Wheat Stuffing Recipe



-- 6 tablespoons butter

-- 1 onion, diced

-- 1 green bell pepper, diced

-- 4 cloves garlic, minced

-- 8 oz mushrooms, sliced or diced

-- 4 tablespoons whole wheat flour

-- 1 cup low-fat milk

-- 1 cup chicken broth

-- ½ teaspoon salt

-- 6 pieces of whole wheat sandwich bread, cut into 1" cubes

-- 2 eggs, beaten


1. Preheat the oven to 350 degrees F.


2. In a large saute pan over medium heat, melt the butter. Add the diced onions and bell peppers and cook while stirring occasionally until soft but not brown (about 3 to 4 minutes). Add the garlic and mushrooms and saute for another 2 to 3 minutes.


3. Sprinkle the flour over top and stir vigorously while it gets absorbed by the mushrooms and browns (about 1 to 2 minutes). Be careful not to let the flour burn. Pour in the milk, broth, and salt and cook while scraping the brown bits off the bottom of the pan until the liquid thickens to the consistency of gravy (about 1 to 2 minutes). Turn off the heat and fold in the bread cubes until evenly coated.


4. Remove the pan from the stove and let it cool for a few minutes. Stir in the eggs and then transfer the whole mixture to a rectangular baking dish (or stuff it inside the turkey). If cooking as a separate casserole, bake until golden brown on top (about 40 minutes).



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Turkey Day Tips


Thanksgiving is only a few days away! For some of us, that means a lot of quality time with family and a lot of “quantity time” with the dinner table. Here are a few easy ways to enjoy your holiday dinner without extending your waistline:

- Carb Spacing: Spread out your carbohydrate consumption throughout the day. For example, avoid eating mashed potatoes, cornbread AND a dinner roll in the same sitting. Instead, have the potatoes with turkey and veggies and save the roll and cornbread for next-day leftovers!

- Party Planning: Arriving hungry to an event increases your chances of overindulging. Plan ahead and eat a small meal before heading out to a holiday or dinner party!

- Pour It Up: Drinking water throughout the day can keep you hydrated and prevent unreliable cravings. Since your body’s signal for thirst is similar to the signal for hunger, staying hydrated can help you distinguish which craving is which!

- Pour It Out: Portion control is so important when consuming alcoholic beverages. One serving of alcohol can have the same number of calories as a couple cookies. Replace a few drinks with water to reduce your calorie and sugar intake!

Be Better and Be Fit! xo

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Choosing colorful ingredients is a great way to keep your meals interesting and nutritious! Add fruits, veggies and beans to your salad. Sweeten your smoothies with cantaloupe, raspberries and blueberries. Cook cauliflower, broccoli, and sweet peppers with dinner. Eating a colorful variety of  foods is a great way to give your body the vitamins and minerals it needs! Be Fit and Eat Your Colors!

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This week, salt is the enemy. I know I lose my sugar-addicted folks here, but I would take something salty over chocolate and sweets a-n-y day. Today I woke up wanting turkey bacon, which escalated to wanting regular bacon, which spiked into a full blown kettle-chip—or wait, even yummier— french-fries craving by lunch. My blood pressure breathed a sigh of relief because I didn’t give in to any of these cravings…today. But the fight is real.

The funny thing is, salt is not an ever-constant villain – it isn’t that hard to avoid eating a list of these salty infiltrators in the same day. But during weeks like this one, I do have to come up with tricks to keep temptations at bay. Right now, nuts are my favorite go-to option, and today I closed my eyes and my handful of lightly salted peanuts and almonds tasted just like bacon, kettle chips and fries. Ok. Maybe not. But those nuts slowed my craving down long enough to remember that salt will not be the victor in this week’s journey.
- e.k.n.

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Need to burn calories during your workouts? Try this routine to work major muscle groups and strengthen your core. Feel free to look up any exercises that are unfamiliar. And stay tuned for our exercise library coming soon to! (As with any workout, proper form is key. Do your research and check with your doctor before beginning any exercise program.) Enjoy and BE FIT!



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