Avoid a muffin top and enjoy a healthy Thanksgiving

Did you know that the average American will eat three days worth of calories in one Thanksgiving dinner?

Can you imagine? One meal, three days? I know it sounds completely absurd!

Most people have no idea how many calories they are consuming and that is exactly why your pants are too tight and why we have an obesity epidemic.

Every recipe can be altered so it is healthier for you and your family. Not ready to inhale 225 grams of fat? Change the ingredients in your favorite family recipes. When you know where to start, it is really very simple.

Regardless of whether it is a holiday, birthday or a family gathering, you have the opportunity with each bite of food that you take, to make a significant change. The power and responsibility lies in your hands, or should I say fork.

When you change how you are eating and what you are eating you will see the ripple effect in your own health as well as those you prepare food for.

If you still find yourself consuming an entire plate full of food and going back for seconds, take a little time and incorporate some physical movement towards that much needed caloric deficit. Take a brisk pace walk, shovel some snow, climb up and down stairs, do some jumping jacks or play tag with the kids.

Avoid that holiday muffin top by making a few changes. You won’t regret it.

To inspire you, here is a delicious sweet potato casserole recipe without the marshmallows on top.

Yummy, yummy in your tummy.

Sweet Potato Casserole

Ingredients:

Cooking spray

5 medium sweet potatoes - peeled and cut into 1-inch chunks

1/3 cup honey

1 large egg

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/8 teaspoon ground

Ginger

Kosher salt

1 tablespoon packed

Dark brown sugar

1/3 cup finely chopped pecans

Directions

Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with cooking spray.

Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes.

Transfer the potatoes to a bowl and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the baking dish.

Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes.

Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

Natalie Dreger is a certified fitness trainer and can be reached at nataliedreger1@gmail.com.