'Tis the season: EATING season!
From Halloween through New Year's Day, the holidays are a minefield for those watching their weight. It's estimated that the average American gains between 1 to 5 pounds over the holiday season, and that the weight accumulates over the years and may be a major contributor to obesity later in life.
But holiday weight gain doesn't have to be inevitable. Determination and preparation can keep you on track through even the most tempting holiday treats. Here are a few strategies to help you get through the season beautifully, healthfully, and happily!
Survive Your Thanksgiving In Style!
Before the feast:
My #1 tip is this: Don’t starve yourself all day before dinner. Believe me, you may think you're saving yourself calories by not eating during the morning and afternoon hours, but your resolve will almost certainly be lost in a sea of gravy if you make this vital mistake! You will surely eat more if you’re super-hungry, and will be more likely to make bad choices if you're ravished. That means don’t skip breakfast, and do fill up with whole-grain crackers, fruit and raw vegetables if hunger pangs strike before the big meal. It also helps to drink plenty of water throughout the day and throughout dinner.
Secondly, try to carve out some time to get your regular workouts in during Thanksgiving week. It'll be a challenge, but maybe it's a perfect opportunity for the kids to spend a little extra time with their auntie or grandpa while you slip out for a spin class or a quick run. You'll stay calmer, happier, and feel more balanced if you keep to your exercise routine as much as possible. And remember, some gyms (like Gold's Gym in Needham) offer special Thanksgiving Day workouts so you can get in that last workout before you sit down to the feast.
Feast & Fit:
Turkey is actually good for you! It's low in fat, is full of protein, and is an important source of B vitamins. Your best bet is to go for the turkey breast. Be sure to remove the skin before eating.
My personal holiday favorite is mashed potatoes. Regular potatoes are an excellent source of vitamins and minerals, but with all that butter and cream, mashed potatoes can be a diet disaster. Replace the butter and cream with reduced sodium, fat-free chicken broth or fat-free milk and fat-free Greek yogurt instead. Add extra flavor with garlic, fresh herbs, and ground black pepper. Still, it's best to keep your portion size small.
Sweet potatoes are a rich source of beta-carotene, vitamin C, vitamin E, potassium and fiber. Leave out the butter and sugar, and instead use orange juice and a sprinkle of brown sugar for flavor. Keep your portion size down to no more than half a cup.
Pumpkin is a terrific source of beta-carotene and fiber. Enjoy a low-fat Pumpkin Pie by using egg whites or egg beaters and fat-free evaporated milk in the filling, as in this low-fat pumpkin pie recipe. Use phyllo dough for the crust for an even lighter version.
Vegetables should be sautéed, steamed or roasted rather than smothered in butter or cheesy sauces. Skip the fried onion rings on top of the green beans and use toasted almonds or walnuts instead. Try using vinaigrette, freshly-squeezed citrus juices, or herbs for flavor. Add some naturally low-fat goat cheese and cranberry-raisins (unsweetened) for added color and texture.
So now you can see how to enjoy the basic foods at the center of the Thanksgiving celebration. That leaves us with gravy and stuffing, which are notorious sources of fat and calories. Make a lower fat gravy by straining the fat from the drippings (a fat separator makes the job easier), and using cornstarch or a sprinkling of flour as thickening agents rather than a butter and flour roux. Add extra flavor to your gravy by using herbs and wine.
You can make a low fat stuffing by omitting butter, using fat-free broth, and lean turkey or chicken sausage instead of pork sausage. Or you can bag the sausage altogether and use meaty mushrooms and extra veggies instead.
For appetizers, have plenty of fresh vegetables and fruit on hand. Use low-fat or fat-free sour cream and yogurt for dips. Delicious low-fat dips can include spinach dip, hummus, and vegetable salsas. Have homemade baked pita chips or low-salt tortilla chips to go with them. Whole wheat crackers and low-fat cheeses, colorful grapes, nuts, and dried fruits make great snacks, too.
Here are some additional tips for a Healthy Thanksgiving from Allrecipes.com.
We'll be back with more tips on getting through the rest of the holiday party season. But for now, we wish you and yours a very Happy Thanksgiving!
Got any tips for getting through the holidays? We'd love to hear them! Leave us a comment or email us and let us know what you've got to say!
Since I mentioned to my clients the benefits of training like a sprinter for fat loss, I've received quite a few questions, the most common of which is:
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