It's that time of year again - holiday season! Here's
something to look forward to: between Turkey day and the
New Year the average person will gain between 7 and 10
pounds. The good news is that you can avoid these
additional pounds with a little know how. For most of us
the holiday pounds start with Thanksgiving dinner. Did you
know that the average person consumes around 3,500 calories
on this day alone? Yikes. That equals one pound in extra
calories - not to mention the leftovers you will be eating
days afterward. Take these tips and make Thanksgiving a
guilt free day this year:
Tip #1:Take 2 steps to start your day right.
Step One: Eat breakfast. You see, most people skip
breakfast on Turkey day in order to 'save room' for the
feast - maybe you have done this yourself. When you eat a
healthy breakfast that is high in both fiber and protein
two great things happen.
- Your metabolism is started early in the day, thus
catapulting you into full fledged calorie burning mode.
This will come in handy later in the day.
- You won't be famished when you sit down for dinner, so
you will have less room to binge. (This means fewer
calories land on your waist.)
Step Two: Exercise for 30-60 minutes. I know exercise is
the last thing on your mind on a busy holiday, however it
is worth your effort. You will negate some of the extra
holiday calories and your metabolism will climb even higher.
Tip #2: Lighten the menu.
If you're in charge of the menu this year then you are in
luck. As chef you can make a few modifications to the meal
that will drastically reduce the fat and calorie intake of
each guest. Do the following to lighten your feast:
- Instead of cream-based dip for your veggie platter, use
dip made from nonfat yogurt or nonfat sour cream.
- Replace traditional stuffing with an assortment of
chopped vegetables. Fill your turkey with mushrooms,
eggplant, onions and celery. Or replace half of your
traditional stuffing with chopped vegetables.
- Flavor your mashed potatoes with roasted garlic instead
of butter. Or serve baked sweet potatoes instead of butter
laden mashed potatoes.
- Roast vegetables without oil - use cooking spray instead
and toss them with dill.
- Use unsweetened apple sauce or pureed plums instead of
butter or oil in dessert recipes.
- Put out an assortment of fruit for dessert instead of
pies.
- Make the recipe for Low Fat Thanksgiving Green Bean
Casserole below.
Tip #3: Use strategy.
Traditional Thanksgiving food items weren't all created
equal - nutritionally that is. Roasted white turkey meat
(without skin) is a great source of lean protein. Vegetable
dishes (without added fats) are also very healthy. On the
other hand, buttery mashed potatoes, white bread rolls,
cream based dishes, and heavy gravy are all packed with fat
and calories. Fill your stomach with the healthy items
first - white turkey meat and plenty of vegetables. Then
simply 'sample' the less healthy items in small portions.
This simple strategy will save you tons of extra calories
and it won't leave you feeling cheated.
Tip #4: Pace yourself.
Most people get into trouble at Thanksgiving dinner by
eating full speed ahead until they finally realize that
they are full (after their second and third helping). The
trouble with this method is the lag time in communication
between your stomach and brain. You see, you may have
satiated your hunger with the first helping, but it takes a
little while for your stomach to communicate that message
to your brain. And during that lag time you took the
opportunity to go for your second and third plate of food.
This year sit calmly in your chair after that first plate
and wait at least 20 minutes before getting seconds. You
will be surprised to find that the thought of more food
doesn't sound good anymore - and you will have saved
yourself unnecessary weight gain.
Tip #5: Get Support to Keep Off the Weight
Want to make this holiday season extra special? Why not
start your very own phone coaching program with a weight
loss coach right now! Together you will keep the holiday
pounds away. Hiring a coach is different than recruiting a
friend to diet with, or asking your spouse to help.
Neither one of these people are truly going to hold you
accountable. If your spouse is anything like mine, he's no
help at all. I'd get, "It's a party, enjoy yourself!" Or,
"It's Christmas, have what you want." And a diet buddy is
probably no better. When it comes down to it, they aren't
going to jeopardize your friendship over a diet failure.
Having a happy holiday season does not have to mean putting
on excess weight. Using these simple, easy strategies can
help you avoid being one of those people who end up 10
pounds heavier by New Year's. I hope these five tips keep
you fit and healthy this holiday season.
----------------------------------------------------
Jennifer is an experienced fitness/weight loss coach who
truly cares about helping people. If you'd like more tips
and easy recipes, visit
http://www.healthyhappyweightloss.com to get her free
bi-monthly newsletter.
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