Dee's Tips for Staying Healthy Through the Holidays!

The holidays are a time for rejoicing, celebrating, visiting, and renewing. They are not a time to sabotage weight loss and healthy habits.


1. Anticipate slips.


2. Routine. Have a plan and follow it.


3. Think of things you are grateful for. Make a gratitude list for Thanksgiving.


4. Choose healthy foods. Bring healthy foods to parties,


5. Make healthier versions of some of your favorite holiday foods.


6. Realize that you don’t have to be perfect. Perfection can make you perfectly insane.


7. Enjoy walks by yourself, with friends and visiting family.


8. Enjoy the party, not the food. Eat healthy before going to parties so you won’t be too hungry.


9. Allow quiet time for yourself.


10. Create new memories.


11. Spend time with family and friends.


12. Buy yourself a gift, wrap it up nice and pretty, and open it at a special time.


13. Have lots of fun.


14. Take the opportunity to make it a truly spiritual time.

Healthy Thanksgiving Recipes

Everyone knows that much of what we traditionally have for Thanksgiving is filled with white flour, white sugar and processed ingredients.

Here are some healthy alternative recipes that I created so you and your family can have a happy and healthy Thanksgiving.


Flourless Herbed Croutons
Makes 3-4 cups

2 tablespoons coconut oil
2 teaspoons chopped fresh rosemary, oregano, basil, or thyme (or ½ teaspoon dried herbs)
1 teaspoon sea salt
4 cups Flourless bread (Ezekiel bread or similar), cut into cubes

Preheat oven to 350 degrees F.

Step 1. In a large bowl, mix together coconut oil, herbs, and sea salt; tilt the bowl to cover sides with oil mixture.

Step 2. Add the bread cubes and toss to coat. Spread in a single layer on ungreased baking sheet.

Step 3. Bake for about 20 minutes. Cool completely. Store in an airtight container.



Flourless Herbed Stuffing
Makes 6 cups

4 cups Flourless Herbed Croutons
1 cup celery, chopped
1/3 cup onion, chopped
½ cup carrots, chopped
½ cup walnuts, chopped
1 tablespoon fresh parsley, chopped
4 cloves fresh garlic, minced
1 cup hot vegetable, chicken, or turkey stock
¼ teaspoon black pepper
¼ teaspoon ground sage
¼ teaspoon dried marjoram
¼ teaspoon dried thyme
1/8 teaspoon dried basil
coconut oil, for greasing the pan


Preheat oven to 350 degrees F.

Step 1. Combine all ingredients in a large bowl. Toss with a wooden spoon. Pour the mixture into a casserole dish lightly oiled with coconut oil.

Step 2. Bake for 30-40 minutes.

This recipe may also be used for stuffing for turkey, chicken, or Cornish game hens.


Sugar Free Whole Cranberry Sauce
Makes 2 cups

12-oz. bag fresh or frozen cranberries (3 cups)
1 cup water
1 tablespoon agar agar flakes
1 teaspoon liquid Stevia, or to taste (use orange flavored Stevia if available)

Step 1. Add the agar agar to the water in a medium saucepan. Bring to a boil; add cranberries.
Step 2. Return to a boil until cranberries start to “pop”, then reduce heat to low and simmer gently for about 10 minutes.
Step 3. Remove from heat and add Stevia. Stir to mix.
Cool completely at room temperature and refrigerate.


Dairy Free Low Fat Pumpkin Pie
Makes one 9-inch pie

1 ½ packages Extra Firm Silken Tofu (Mori Nu brand preferred)
2 cups canned or cooked pumpkin
½ teaspoon liquid Stevia extract, or to taste
1 teaspoon pure vanilla extract
1 tablespoon pumpkin pie spice or next 4 ingredients:
1 ½ teaspoons cinnamon
¾ teaspoon ground ginger
¼ teaspoon ground nutmeg
¼ teaspoon ground cloves
1 unbaked 9 inch whole wheat pastry crust


Preheat oven to 350 degrees F.

Step 1. Blend tofu in a food processor or blender until smooth.

Step 2. Add remaining ingredients and blend well.

Step 3. Pour into a 9-inch unbaked deep dish whole wheat pie crust.

Step 4. Bake for approximately 1 hour. Filling will be soft, but will firm up as it chills. Chill and serve. Top with Real Deal Whipped Cream.





Whole Wheat Pie Crust
Makes one 9-inch pie crust

7 Tablespoons VERY COLD organic butter
1 ¼ cups whole wheat pastry flour
1/8 teaspoon sea salt
2-3 tablespoons ice water
Step 1. Cut the butter into tablespoons and then each tablespoon into quarters. Put cut butter in the freezer while mixing flour and salt.
Step 2. Mix the whole wheat pastry flour with the salt in a medium bowl or a food processor.
Step 3. Add the cold butter pieces and cut in using a pastry blender or by pulsing in the food processor.
Step 4. Add ice water, 1/2 tablespoon at a time until dough forms into a ball. Gather up and pat into a disk. If possible, refrigerate dough for 30 minutes before rolling out.
Step 5. When ready to use, roll dough out on a lightly floured board. Gently fold into quarters using a little flour as needed to prevent sticking. Place dough in pie plate and carefully unfold, fitting loosely and then pressing into place. Trim the edges and crimp for a decorative crust.
This dough can also be frozen for later use.

Real Deal Whipped Cream
Makes 2 cups


1 pint whipping cream, preferably organic
1 teaspoon liquid Stevia, or more to taste

Step 1. Chill a large mixing bowl in the freezer for 10 minutes. Remove the bowl from the freezer and pour the whipping cream into it.

Step 2. Beat with an electric mixer until the cream begins to thicken.

Step 3. Add the Stevia slowly, ensuring that it gets mixed in. Continue whipping until stiff peaks form.

Use immediately or chill. Remainder can be saved in an airtight container for 3-4 days.

Perfection of the Pumpkin

The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. In the conversion to vitamin A, beta carotene performs many important functions in overall health. Vitamin A plays a key role in the health of our eyes, skin, hair and teeth.

Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protection against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging. In addition to cancer and heart disease, diets rich in beta carotene also appear to offer protection against developing type 2 diabetes, with pumpkin consumption being the most effective.

Although the pumpkin is botanically classified as a fruit (the ripened ovary of a flowering plant), it is widely regarded as a vegetable. The pumpkin's insides are commonly eaten, cooked and served in dishes such as pumpkin pie, pumpkin bread, and pumpkin soup; the seeds may also be roasted for consumption. Pumpkin seeds have also been shown to be helpful in reducing symptoms of benign prostatic hyperplasia (BHP).

Nutritional Highlights

Pumpkin, like other richly colored vegetables, is an excellent source of carotenes—the richer the color, the richer the concentration. They are also a very good source of vitamin C and B1, folic acid, pantothenic acid, potassium, and dietary fiber. In addition, pumpkin is a good source of vitamin B6 and niacin.

Pumpkin Smoothie Recipe

Great for winter mornings!

½ cup coconut milk

½ cup water

½ cup canned cooked pumpkin, preferably organic

1 tablespoon of vanilla flavored protein powder

1 teaspoon pumpkin pie spice

3-4 drops of liquid Stevia, or to taste

1 Tablespoon flaxseed oil

1 Tablespoon ground flaxseeds

Place all ingredients in a blender and blend until smooth and creamy, about 1 minute. This is a great way to get a daily dose of pumpkin and its many nutritional powers! Drink immediately.

Pumpkin Nutrition Facts

(1 cup cooked, boiled, drained, without salt)

Calories 49
Protein 2 grams
Carbohydrate 12 grams
Dietary Fiber 3 grams
Calcium 37 mg
Iron 1.4 mg
Magnesium 22 mg
Potassium 564 mg
Zinc 1 mg
Selenium .50 mg
Vitamin C 12 mg
Niacin 1 mg
Folate 21 mcg
Vitamin A 2650 IU
Vitamin E 3 mg