Thanksgiving Dishes We Love

 

THANKSGIVING DISHES WE LOVE

 

Everyone has their favorite Thanksgiving dishes, and our team has a few favorites you just might need this Thanksgiving to serve your family. As much as it’s nice to stay true to your healthy eating habits, sometimes it’s nice to indulge in a Holiday favorite, creating that balance in your day to day. View our staffs favorite dishes, instructions on how to cook, as well as what they are thankful for this Thanksgiving below!

 

Hormone Boosting Thanksgiving Foods

 

Did you know there are a couple Thanksgiving staples that help boost hormones? Yams and Pumpkin Seeds. When divulging in a sweet potato casserole or digging into grandma’s pumpkin pie, know that you’re getting that extra estrogen/testosterone boost!

 

Dr. Hogan’s Favorite Dish

 

Dr. Hogan is thankful for: “My health, my wonderful wife and children, and LVWellness Team”

 

Paleo Green Bean Casserole

 

INGREDIENTS

1 yellow onion , sliced thinly

1 tablespoon coconut oil , or butter

2 cups parsnips , chopped

10 oz . mushrooms , chopped

3 cloves garlic , minced

1/4 cup nutritional yeast

1 1/2 cups water

1 1/2 teaspoons fine sea salt

1 lb . fresh green beans

 

INSTRUCTIONS

Melt a pat of coconut oil, or butter, in a large skillet and add the sliced onions. Saute gently over medium-low heat for about 45 minutes, stirring occasionally until caramelized. Use a splash of water, as needed, to prevent sticking. Once the onions are tender and golden in color, remove from heat and set aside in a bowl for later.

 

While the onions are cooking, you’ll have plenty of time to steam the parsnips. Fit a steamer basket into a saucepan, and fill with one inch of water. Add the 2 cups of chopped parsnips, and bring the water to boil over high heat. Cover and reduce the heat to low, steaming for about 8 minutes, or until the parsnips are easily pierced with a fork. Transfer the steamed parsnips to your blender container, and set it aside.

 

Using the same steamer basket and saucepan, break the pound of fresh green beans into one-inch pieces, and toss them into the steamer basket. Bring to a boil, then cover and steam for 6-8 minutes, until the green beans are bright green with a bit of crunch. Transfer the cooked green beans to an 8″ x 8″ glass baking dish.

 

*Note: At this point, cook the green beans to be as tender as you like– if you prefer them softer, steam them longer. The baking process later will not make them any more tender, so this is your chance to achieve the texture you like.

Once the onions have finished caramelizing, you can use the same pan to saute the mushrooms and garlic. Melt another pat of coconut oil or butter, and saute the garlic for about 3 minutes, then add the mushrooms. Cook for about 6 minutes, until liquid is released from the mushrooms.

 

Spread half of the mushroom mixture into the baking dish of green beans, and pour the other half of the mixture, along with any liquid, into the blender container with the steamed parsnips.

 

Into that blender container, add 1 1/2 cups water, 1 1/2 teaspoons sea salt and 1/4 cup of nutritional yeast to the cooked parsnips and mushrooms. Blend until smooth and creamy. (This mixture may be a bit salty to taste at this point, but keep in mind that it will be diluted when it’s poured over a pound of green beans!)

 

Pour the creamy sauce over the green beans and mushrooms in the glass baking dish, and stir to coat well. (You may very well have more sauce than you need for this recipe– I only used about 1 1/2 cups to coat the vegetables well. Save the rest for a future dish!)

Smooth the creamy vegetable mixture with a spatula, and top with the caramelized onions to finish.

*At this point, you could cover the dish and store it in the fridge until you’re ready to heat and serve.

 

When you’re ready to bake, preheat your oven to 350F and bake uncovered for about 30 minutes, until bubbly. Serve warm and enjoy!

 

Kendall’s Favorite Dish

 

Kendall is thankful for: “Her amazing twin sister”

 

Herb Roasted Turkey

 

INGREDIENTS

1 whole bone-in turkey breast, 6 1/2 to 7 pounds

1 tablespoon minced garlic (3 cloves)

2 teaspoons dry mustard

1 tablespoon chopped fresh rosemary leaves

1 tablespoon chopped fresh sage leaves

1 teaspoon chopped fresh thyme leaves

2 teaspoons kosher salt

1 teaspoon freshly ground black pepper

2 tablespoons good olive oil

2 tablespoons freshly squeezed lemon juice

1 cup dry white wine

 

INSTRUCTIONSRemove the turkey from the refrigerator 1 hour before roasting.

 

Combine the butter, sage, rosemary, thyme, and parsley in a food processor and process until smooth. Season with salt and pepper.

Preheat the oven to 450 degrees F.

 

Season the cavity of the turkey with salt and pepper and fill the cavity with half of the carrots, celery, and onion. Rub the entire turkey with herb butter and season liberally with salt and pepper.

 

Put 4 cups of the chicken stock in a medium saucepan and keep warm over low heat.

 

Place the remaining vegetables on the bottom of a large roasting pan. Put the turkey on top of the vegetables, put in the oven, and roast in the oven until lightly golden brown, 45 minutes. Reduce the heat to 350 degrees F and continue roasting, basting with the warm chicken stock every 15 minutes, until an instant-read thermometer inserted in the thigh registers 160 degrees F, about 2 to 2 1/4 hours longer. Remove the turkey from the oven, transfer to baking sheet and tent loosely with foil, and let rest 20 minutes before slicing.

 

For the sage gravy:

Strain the cooking liquid from the roasting pan into a medium saucepan (should be about 4 cups, if not, add more stock to make 4 cups). Add the neck, bring to a boil, add the sage leaves, remove from the heat, and let steep for 15 minutes. Remove the sage leaves.

Melt the butter in a medium saucepan over medium-high heat. Add the flour and cook for 1 minute. Add the wine and cook until reduced. Whisk in the stock and cook until thickened and smooth, about 5 minutes. Season with the salt and pepper and chopped sage

 

Brittanie’s Favorite Dish

 

Brittanie is thankful for: “My family and all the wonderful people in my life.”

 

Thanksgiving Stuffing

 

INGREDIENTS2 tablespoons avocado oil or refined coconut oil

3 cups onion diced

2 cups celery diced

1 cup mushrooms diced

1 cup apple cored and diced

¼ cup dried cranberries or dates, chopped

¼ cup flat-leaf parsley chopped

4 teaspoons poultry seasoning

½ teaspoon salt

½ teaspoon black pepper

2 cups almond flour

3 eggs whisked

 

INSTRUCTIONS

Preheat oven to 350º F.

Heat ghee or oil in a large cast-iron or oven-proof skillet over medium heat. Add onion, celery, apple, mushrooms, cranberries or dates, parsley, poultry seasoning, salt, and pepper. Sauté until very soft, about 7 minutes.

 

Remove from heat. Keep in oven-proof skillet or transfer to 9x9″ baking dish. Stir in almond flour and mix well. Add the whisked eggs and stir well. Bake for 45 minutes to 1 hour, or until browned on top.

 

Karleigh’s Favorite Dish

 

Karleigh is thankful for: “Her beautiful, sweet daughter”

 

Green Bean Casserole

 

INGREDIENTS

2 (14.5 ounce) cans green beans, drained

1 (10.75 ounce) can condensed cream of mushroom soup

1 (6 ounce) can French fried onions

1 cup shredded Cheddar cheeseAdd all ingredients to list

 

INSTRUCTIONSPreheat oven to 350 degrees F (175 degrees C).

 

Place green beans and soup in a large microwave-safe bowl. Mix well and heat in the microwave on HIGH until warm (3 to 5 minutes). Stir in 1/2 cup of cheese and heat mixture for another 2 to 3 minutes. Transfer green bean mixture to a casserole dish and sprinkle with French fried onions and remaining cheese.

 

Bake in a preheated 350 degrees F (175 degrees C) oven until the cheese melts and the onions just begin to brown.

 

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The content of this website is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent any medical condition, nor should it be used as a substitute for medical advice from a qualified physician. The information contained herein is presented in summary form only. It should not be considered complete and should not be used in place of a visit, call, consultation or advice from a physician. Only a qualified physician can determine if you qualify for treatment.

 

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Carbs, carbs & more carbs!

 

Here at LVWellness & Aesthetics, we want to help provide you with the tools to assist you in achieving your overall wellness and weight loss goals!

 

Too many times, you hit up your favorite grocery store in order to prepare your meals for the week and end up lost on where to begin, what to cook and which foods are really low carb. This can be such a frustrating process with all of the new diets coming out since the introduction of The Atkins diet back in the late 1980s.

 

Whether you are just now beginning a carb conscious regimen or have been doing this since Dr. Atkins introduced the world to low carb dieting (aka Keto), this brief guide should help you in making smarter choices to help you lose the weight and keep it off!

 

We offer a full Carb-conscious guide to all of our Hormone and Weight Loss Patients.

 

Sweetners

 

Using sugar as a sweetener

Note that many sweeteners – white or brown sugar, maple syrup, coconut sugar and dates – have a number of exactly 100. This is because these sweeteners are made up of sugar. To get the same amount of sweetness as white sugar, you’ll get about the pretty much an identical effect of these sweeteners, on blood sugar, weight and insulin resistance. Sugar is bad, no surprise, so these are bad options, especially if you’re on a low-carb diet. Avoid.

 

Even worse than sugar: fructose

Amazingly, there are sweeteners that are even worse than sugar. Regular sugar contains 50% glucose and 50% fructose. These sweeteners contain more fructose than glucose. While these sweeteners are slower to raise blood glucose – resulting in a deceptively low GI – they have even more harmful effects. Fructose in excess can result in fatty liver and insulin resistance, which increases the long-term negative effects of carbohydrates you eat later. These sweeteners with excess fructose – high fructose corn syrup (soda), fruit juice concentrate, honey and agave syrup – can likely have a slightly worse long-term effect than pure sugar. Thus we give them a number of 100+. Worst of all, with the highest fructose content of all? Agave syrup.

 

This is not to say that sugar is good. Clearly sugar is potentially very bad. But these sugars are super sugars. They are not good options on a low-carb diet.

 

As stated above, we see potential negative effects of all sweeteners. However, if you’re going to use one there are worse and less bad choices. Here are our top 3 suggestions: Stevia, Erythritol and Xylitol!

 

What sweeteners are good on a low-carb diet? Check out the visual guide to the left. The ones to the left have less of an impact on people’s weight and blood sugar, the ones to the right are worse. The numbers above are based on the effect the sweetener has on blood sugar and insulin resistance, for an equal amount of sweetness compared to white sugar (100 percent pure sugar). If you’re aiming to stay low carb, try to avoid the sweeteners to the right in the picture to the left. The best options are to the left. We suggest primarily using stevia, erythritol or xylitol.

 

Negative effects of all sweeteners

Note that while the sweeteners to the left have small or non-existent direct effects on blood sugar levels, they still have other potential negative effects. All sweeteners maintain cravings for sweet foods. Also, when added to caloric foods – e.g. a muffin – they result in a significantly increased feeling of reward when eating it. So by adding sweeteners to your foods you’re significantly increasing the risk that you’ll end up eating more than you need. This can slow down weight loss, or cause weight gain.

 

There are scientific studies showing that even adding non-caloric sweeteners to diet beverages may make it harder to lose weight.

 

This means that all sweeteners, including the non-caloric ones above, have potentially negative effects. If you’re able to, you may be better off just avoiding all of them. Note that on a low-carb diet cravings for sugary foods tend to decrease over time, making it easier and easier to avoid them. However, most people enjoy something sweet once in a while. If so, we suggest trying to do it only occasionally.

 

Low-carb alcohol – the best and the worst drinks

 

What alcoholic drinks are low carb? What are the best options on a low-carb diet, and some common mistakes? This guide will tell you what you need to know.

 

First of all: consuming too much alcohol will slow down your weight loss, and may undermine your health gains on a low-carb diet. Alcohol is burned before anything else by the body, slowing down fat loss. However, if you can drink alcohol in moderation it’s usually not a major issue as long as it’s low in carbs. Low-carb options include wine, champagne and pure spirits like whiskey and vodka. High-carb drinks? Beer and sugary cocktails.

 

Above you’ll find all the details, the options with fewer carbs are to the left. How many carbs? Each of the numbers is the grams of carbs in a typical glass. The lowest-carb option is a flute of champagne with 1 gram of carbs. Dry white and red wine have around 2 grams per serving (some are even lower). A typical beer has 13 grams!

 

Wine

If you are eating a moderate low carb diet, of about 20 to 50 carbs a day, dry wines can be enjoyed on a regular basis with little weight-loss impact from the carbs. If you are on a very strict low-carb or keto diet, consuming under 20 grams of carbs a day, a glass of wine on occasion is also fine. If, however, you find you are not losing weight, cut back on alcohol. A glass of dry wine contains about 0.5 grams of sugar as well as small amounts of glycerol and other carbohydrate remains of the wine-making process, which usually amount to less than 2 grams of total carbs. It is unlikely that a glass of dry wine will impact blood sugar or insulin levels.

 

Sweeter wines, like Rieslings and Gewurztraminers, have about 4 carbs in a typical glass. Even sweeter dessert wines, like Moscato, Tokaj, Ice Wines, or fortified wines like Port, Sherry and Madeira, are all sweeter and contain more fructose, with carb counts per glass of around 5 grams or more.

 

Beer

Alas, most beer is a no-go when you’re eating low carb. Its hops and fermented grains are like drinking liquid bread — and the big beer bellies it can produce proof-positive that it contributes to abdominal obesity. Not a good choice for weight loss or diabetes reversal.

However, carb counts can vary depending on the brand of beer, and there are a few lower carb options.

 

Spirits

If you drink hard liquor, this is how many grams of carbs are in a typical drink. Whiskey, vodka, brandy, gin, tequila and other pure alcohols have zero carbs and so are fine on a low-carb diet. Don’t add juice, soft drinks, or other sweeteners like sweet cream. Adding tonic to zero carb gin boosts its carbs to 16 grams per serving! Have vodka, soda water and lime instead for a no-carb summer drink.

 

Alternatively, if you insist, use diet tonic (with artificial sweeteners) for a zero carb gin & tonic. Though we generally recommend to avoid sweeteners. Think vodka and orange juice is a healthy choice? That gives you a whopping 28 grams of carbs, almost as bad as a rum & coke for 39 grams.

 

Coolers

The numbers are the amount of carbs (sugar) in a bottle.

Sometimes called alcopops, spirit coolers, wine coolers, hard lemonades, these pre-mixed, packages drinks are loaded with sugar and carbs. Do not drink if you want to stay low carb — you are drinking sugar.

 

FRUIT

 

Top 10 Low-Carb Fruits

Let’s say you occasionally want to eat a fruit (or some berries) while still staying relatively low carb. What fruit would be the best choice?Below, you’ll find the best options, ranked by grams of net carbs per serving (one medium-sized fruit or half a cup). The lowest-carbs options are at the top. All numbers are net carbs.

 

Raspberries – Half a cup contains 3 grams of carbs.

Blackberries – Half a cup contains 4 grams of carbs.

Strawberries – One cup contains 6 grams of carbs.

Blueberries – Half a cup contains 6 grams of carbs.

Plums – One medium-sized contains 6 grams of carbs.

Clementine – One medium-sized contains 7 grams of carbs.

Kiwi – One medium-sized contains 8 grams of carbs.

Cherries – Half a cup contains 9 grams of carbs.

Cantaloupe – One cup contains 11 grams of carbs.

Peach – One medium-sized contains 13 grams of carbs.

 

As a comparison, a medium-sized orange contains about 15 grams of carbs, a medium-sized apple about 18 grams and a medium-sized banana about 25 grams of carbs.

 

So how about fruit? As you can see, all fruits contain quite a few carbs (mostly in the form of sugar). That’s why fruits are sweet! Fruit is candy from nature.

 

For easy comparison all numbers are still grams of digestible carbs per 3½ ounces of the fruit. A medium-sized apple (4 ounces) may contain about 18 grams of carbs.

 

So how much fruit can I have?

This means that on a keto/strict low-carb diet (>

 

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MIJAS NATURAL (Beauty & Hair), Centro de BELLEZA en Mijas Pueblo (Málaga - España) / Estética - Estilismo (Peluquería) - Asesoría de Imagen - Solarium - LPG - Micropigmentación - Fotodepilación - Plataforma Vibratoria - Dietética y Nutrición - Psicología - Técnicas Corporales (Pilates) ift.tt/NtOUix info@mijasnatural.com Tfno. 952 590 823

MIJAS NATURAL (Beauty & Hair) CENTRO MÉDICO ESTÉTICO & TEMPLO DEL CABELLO en MIJAS PUEBLO (Málaga / ESPAÑA) info@mijasnatural.com / 952 590 823

MIJAS NATURAL (Beauty & Hair), Centro de BELLEZA en Mijas Pueblo (Málaga - España) / Estética - Estilismo (Peluquería) - Asesoría de Imagen - Solarium - LPG - Micropigmentación - Fotodepilación - Plataforma Vibratoria - Dietética y Nutrición - Psicología - Técnicas Corporales (Pilates) ift.tt/NtOUix info@mijasnatural.com Tfno. 952 590 823

MIJAS NATURAL (Beauty & Hair) CENTRO MÉDICO ESTÉTICO & TEMPLO DEL CABELLO en MIJAS PUEBLO (Málaga / ESPAÑA) info@mijasnatural.com / 952 590 823

MIJAS NATURAL (Beauty & Hair), Centro de BELLEZA en Mijas Pueblo (Málaga - España) / Estética - Estilismo (Peluquería) - Asesoría de Imagen - Solarium - LPG - Micropigmentación - Fotodepilación - Plataforma Vibratoria - Dietética y Nutrición - Psicología - Técnicas Corporales (Pilates) ift.tt/NtOUix info@mijasnatural.com Tfno. 952 590 823

MIJAS NATURAL (Beauty & Hair), Centro de BELLEZA en Mijas Pueblo (Málaga - España) / Estética - Estilismo (Peluquería) - Asesoría de Imagen - Solarium - LPG - Micropigmentación - Fotodepilación - Plataforma Vibratoria - Dietética y Nutrición - Psicología - Técnicas Corporales (Pilates) ift.tt/NtOUix info@mijasnatural.com Tfno. 952 590 823

MIJAS NATURAL (Beauty & Hair), Centro de BELLEZA en Mijas Pueblo (Málaga - España) / Estética - Estilismo (Peluquería) - Asesoría de Imagen - Solarium - LPG - Micropigmentación - Fotodepilación - Plataforma Vibratoria - Dietética y Nutrición - Psicología - Técnicas Corporales (Pilates) ift.tt/NtOUix info@mijasnatural.com Tfno. 952 590 823

MIJAS NATURAL (Beauty & Hair) CENTRO MÉDICO ESTÉTICO & TEMPLO DEL CABELLO en MIJAS PUEBLO (Málaga / ESPAÑA) info@mijasnatural.com / 952 590 823

MIJAS NATURAL (Beauty & Hair), Centro de BELLEZA en Mijas Pueblo (Málaga - España) / Estética - Estilismo (Peluquería) - Asesoría de Imagen - Solarium - LPG - Micropigmentación - Fotodepilación - Plataforma Vibratoria - Dietética y Nutrición - Psicología - Técnicas Corporales (Pilates) ift.tt/NtOUix info@mijasnatural.com Tfno. 952 590 823

MIJAS NATURAL (Beauty & Hair), Centro de BELLEZA en Mijas Pueblo (Málaga - España) / Estética - Estilismo (Peluquería) - Asesoría de Imagen - Solarium - LPG - Micropigmentación - Fotodepilación - Plataforma Vibratoria - Dietética y Nutrición - Psicología - Técnicas Corporales (Pilates) ift.tt/NtOUix info@mijasnatural.com Tfno. 952 590 823

MIJAS NATURAL (Beauty & Hair), Centro de BELLEZA en Mijas Pueblo (Málaga - España) / Estética - Estilismo (Peluquería) - Asesoría de Imagen - Solarium - LPG - Micropigmentación - Fotodepilación - Plataforma Vibratoria - Dietética y Nutrición - Psicología - Técnicas Corporales (Pilates) ift.tt/NtOUix info@mijasnatural.com Tfno. 952 590 823

MIJAS NATURAL (Beauty & Hair), Centro de BELLEZA en Mijas Pueblo (Málaga - España) / Estética - Estilismo (Peluquería) - Asesoría de Imagen - Solarium - LPG - Micropigmentación - Fotodepilación - Plataforma Vibratoria - Dietética y Nutrición - Psicología - Técnicas Corporales (Pilates) ift.tt/NtOUix info@mijasnatural.com Tfno. 952 590 823

MIJAS NATURAL (Beauty & Hair), Centro de BELLEZA en Mijas Pueblo (Málaga - España) / Estética - Estilismo (Peluquería) - Asesoría de Imagen - Solarium - LPG - Micropigmentación - Fotodepilación - Plataforma Vibratoria - Dietética y Nutrición - Psicología - Técnicas Corporales (Pilates) ift.tt/NtOUix info@mijasnatural.com Tfno. 952 590 823