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Thanksgiving Diet Guide

11/24/2021

A Dietitian’s tips to help your

Thanksgiving to be a little bit healthier

Don’t arrive completely famished. “Saving” calories usually backfires. Try to eat a balanced meal earlier in the day so you can make better choices.
Make tiny tweaks to traditional recipes. Offer your typical recipes but cut out at least a few tablespoons of fat, use lower sodium broth, and replace canned veggies with fresh or frozen (bet no one will even notice).
Divvy up your plate. Think of your plate like a pie, and allocate “slices” for everything you love. Don’t exclude the foods you really want but just be aware of the portion size.
Up your daily water intake. Drink lots of water heading into and during the meal to help your body balance out the excess sodium intake.
Enjoy the food and company! Say goodbye to guilt. Hop back on your regular eating pattern the day or 2 after...leftovers:)

Amy Arnold, RDN consults with patients of all ages on how to build a healthier life through food and activity choices. If you are interested in learning more about scheduling a consultation with Amy contact her via email at amy@insidesportsclinic.com or call our office at (913)888-4845.

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My Top 20 Foods at Costco

11/10/2021

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My Top 20 Foods at Costco

By Amy Arnold, Registered Dietitian Nutritionist

Looking for healthy food shopping inspiration at Costco? Take a look at what I always put in my grocery cart at the food warehouse.

Protein

Kirkland Organic Eggs
Rotisserie Chicken
Kirkland Signature Organic Chicken Breast, Boneless Skinless
Kirkland Signature Farm-Raised Raw Shrimp
Kirkland Signature Wild Alaskan Sockeye Salmon

Miscellaneous

Kirkland Signature Organic Hummus, single servings
Organic Wholly Guacamole Minis
Kevita Master Brew Kombucha, Pineapple Peach or Tart Cherry

Pantry Items

Quaker Oats Old Fashioned Oatmeal
Kirkland Signature Organic Creamy Peanut Butter
Kirkland Signature Walnuts (and/or Pecans, Almonds and Pistachios)
Kirkland Signature Organic Raw Honey (and/or Blue Agave)
Seeds of Change Organic Quinoa & Brown Rice with garlic
Dave’s Killer Bread, 21 Whole Grains
Kirkland Signature Organic Non-Dairy Oat Beverage and/or Unsweetened Vanilla Almond Beverage

Produce

Strawberries, Blueberries, Apples, Bananas (fresh)
Sweet potatoes, Broccoli, Brussel Sprouts, Bell Peppers, Mixed Lettuce, Cucumbers, Mushrooms, Asparagus (fresh)
Kirkland Signature Stir-Fry Vegetable Blend (and/or other frozen veggies such as broccoli, corn, peas)
Happy Village Organic Dark Sweet Cherries (and/or other frozen fruit such as Three Berry Blend, strawberries, blueberries)
Acai Bowl by Ittella

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Instant Pot Applesauce

11/1/2021

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Instant Pot Applesauce

Instant Pot Applesauce is quick, easy, healthy and delicious! Fresh applesauce is less than 10 minutes with no added sugar!
Prep time 5 minutes
Cooks in 7 minutes
Serves 8 (1/2cup)
Calorie 98kcal;
Inspired by domesticsuperhero.com
Preparation

Prep the apples: wash, peel and core. Chop the apples into chunks no bigger than 2 inches by 2 inches.
Place 1 cup of water into the pot of the Instant Pot, then add the apples, lemon juice and cinnamon.
Close the top, seal the Instant Pot and set for 7 minutes at high/manual pressure.
When the time is up, naturally release the pressure for 10 minutes (don’t flip the seal valve), then release the remaining pressure out. Open the instant pot.
Using an immersion blender, blend the applesauce mixture until smooth and creamy. If you like the applesauce chunkier, use a potato masher or pastry blender to mash.
Transfer the applesauce to an airtight container and store in the refrigerator.

Ingredients

8 medium apples, honey-crisp or gala are best
1 cup water
1 Tbsp lemon juice
½ tsp cinnamon

Tips
Don’t have an Instant Pot? No worries! This recipe can easily be made in a slow cooker. Add all the ingredients except for the water to the slow cooker. Set on high for 4 hours, then continue with the same directions.

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Thanksgiving Diet Guide

A Dietitian’s tips to help your

Thanksgiving to be a little bit healthier

My Top 20 Foods at Costco

My Top 20 Foods at Costco

Instant Pot Applesauce

Instant Pot Applesauce

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INSIDE SPORTS CLINIC
MAIN LOCATION

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OVERLAND PARK RACQUET CLUB

Thanksgiving Diet Guide

A Dietitian’s tips to help your​Thanksgiving to be a little bit healthier

My Top 20 Foods at Costco

My Top 20 Foods at Costco

Instant Pot Applesauce

Instant Pot Applesauce ​

Archives

Categories

INSIDE SPORTS CLINIC​MAIN LOCATION

INSIDE SPORTS CLINIC AT​OVERLAND PARK RACQUET CLUB

A Dietitian’s tips to help your

Thanksgiving to be a little bit healthier

Instant Pot Applesauce

INSIDE SPORTS CLINIC
MAIN LOCATION

INSIDE SPORTS CLINIC AT
OVERLAND PARK RACQUET CLUB