Alleviate Turkey Day Tension
The guest list is final and the menu is set: The Thanksgiving countdown is on. But instead of looking forward to the holiday, you may be a little apprehensive--so much food, so much temptation. The truth is that Thanksgiving is one the most feared days of the year for dieters. But there's no reason you can't enjoy the day--and reasonable amounts of almost all the delicious dishes. Simply use these mental strategies to take the stress out of Thanksgiving.
Fear: Waking up and wondering how you'll make it through the day without eating a week's worth of calories.
Fix: Get some exercise right after you get out of bed. This will help you focus on making healthy decisions all day long. If you can swing it, take another fitness break (a brisk walk will do the trick) post-dinner. It's not just about burning calories--exercise keeps your mind clear and gives you a feel-good endorphin boost.
Fear: Lounging in the living room with the family (and loads of yummy appetizers) before dinner.
Fix: Bring a group game, such as Trivial Pursuit or Taboo, and suggest playing a few rounds together to keep the party focused on socializing rather than eating. Whatever you do, "stay away from the table where the snacks are," recommends Keri Gans, R.D., a nutritionist in New York City. "Position yourself in a chair or stand as far away as possible from the nibbles--the harder it is to reach, the less likely you are to overindulge." You'll want to save those calories at dinner, so don't waste them now.
Fear: Cocktails with appetizers, red wine at dinner, hot chocolate with dessert--high-calorie drinks are everywhere you turn.
Fix: Avoid alcohol (you should be doing this in Phases One and Two anyway). It may seem to relax you in the short term, but its physiological effects can make you more susceptible to food temptation and simultaneously compound stress. Instead, sip water (Nestle Pure Life water has the Best Life seal) or pour yourself a fizzy beverage like soda water with lime. And instead of cocoa after dinner, have tea or coffee. By avoiding caloric beverages, you can easily save yourself a few hundred calories.
Fear: The myriad dishes lining the buffet table all seem to be singing your name.
Fix:You have two options. First, you can start by loading up on healthy stapes (low-calorie veggie side dishes, like salad and green beans) and white turkey meat, and then choose one or two favorite splurge foods; for instance, if you love sweet potatoes and stuffing, put small scoops of each on the remaining part of your plate. Skipping the dark meat and all of the creamy sides you're not drooling over will save you a few hundred calories, Gans says. Or, your second choice would be to forget about "healthy" versus "decadent" foods and simply go for reasonable portions of the dishes that are most tempting. For example, if what you really want and will feel happy and satisfied eating is dark meat turkey (keep it to a quarter of the plate), a sweet potato casserole made with brown sugar and lots of butter (another quarter of the plate) and a piece of pecan pie, go for them. Just stop at one portion of each and skip the salad and other leaner items. Even though they're lower in calories, they still add to the total calorie tally, and you've already reached your max.
Fear: Your pushy, plus-size aunt, who narrows her eyes at your leaner figure, keeps asking you to try more of her special sausage-cheese-souffl.
Fix: Be firm and direct: Tell her all of the food is delicious but you're stuffed--no more explanation is necessary. Don't make a big deal about it--she'll feel awkward pushing the issue if you nip her appeals in the bud.
Fear: Everyone's going back for seconds and you're not sure how to fill the next hour at the table without eating more.
Fix: "Remember you are not only with your family and friends to eat, but to visit with them," Gans says. "A lot of people only get together with each other during the holidays so there really must be a lot of things to catch up on." Don't use food to fill up your mouth, leave room for conversation.
Fear: Pie, pie and more pie. After making smart choices all day, you're anxious you'll lose your resolve and overindulge dessert.
Fix: Relax! If you indulge wisely, a little dessert won't undo all the victories in decision-making that you've racked up all day long. Plan to splurge a bit, but steer clear of choices that are sky-high in calories, such as pecan pie (one slice packs about 503 calories!). Instead, have a small piece of pumpkin or apple pie and hold the scoop of ice cream that it's usually served with to save an additional 180 calories. If you're not a pie person to begin with, bring your own dessert--fresh berries and angel food cake are low-cal--and festive--options.
Fear: Lingering leftovers. Just because Thanksgiving is over, doesn't mean the temptation is gone. Leftovers at home and holiday goodies at work continue throughout the season.
Fix: "If you splurge on Thanksgiving, leave it as that," Gans says. The next day, get back on the plan. Don't leave with containers of extra helpings. Or, if you're the cook, send everyone home with the leftovers. Remember the holiday is only a day--enjoy it, then make the return to your normal healthy eating plan right after.
www.thebestlife.com
Fear: Waking up and wondering how you'll make it through the day without eating a week's worth of calories.
Fix: Get some exercise right after you get out of bed. This will help you focus on making healthy decisions all day long. If you can swing it, take another fitness break (a brisk walk will do the trick) post-dinner. It's not just about burning calories--exercise keeps your mind clear and gives you a feel-good endorphin boost.
Fear: Lounging in the living room with the family (and loads of yummy appetizers) before dinner.
Fix: Bring a group game, such as Trivial Pursuit or Taboo, and suggest playing a few rounds together to keep the party focused on socializing rather than eating. Whatever you do, "stay away from the table where the snacks are," recommends Keri Gans, R.D., a nutritionist in New York City. "Position yourself in a chair or stand as far away as possible from the nibbles--the harder it is to reach, the less likely you are to overindulge." You'll want to save those calories at dinner, so don't waste them now.
Fear: Cocktails with appetizers, red wine at dinner, hot chocolate with dessert--high-calorie drinks are everywhere you turn.
Fix: Avoid alcohol (you should be doing this in Phases One and Two anyway). It may seem to relax you in the short term, but its physiological effects can make you more susceptible to food temptation and simultaneously compound stress. Instead, sip water (Nestle Pure Life water has the Best Life seal) or pour yourself a fizzy beverage like soda water with lime. And instead of cocoa after dinner, have tea or coffee. By avoiding caloric beverages, you can easily save yourself a few hundred calories.
Fear: The myriad dishes lining the buffet table all seem to be singing your name.
Fix:You have two options. First, you can start by loading up on healthy stapes (low-calorie veggie side dishes, like salad and green beans) and white turkey meat, and then choose one or two favorite splurge foods; for instance, if you love sweet potatoes and stuffing, put small scoops of each on the remaining part of your plate. Skipping the dark meat and all of the creamy sides you're not drooling over will save you a few hundred calories, Gans says. Or, your second choice would be to forget about "healthy" versus "decadent" foods and simply go for reasonable portions of the dishes that are most tempting. For example, if what you really want and will feel happy and satisfied eating is dark meat turkey (keep it to a quarter of the plate), a sweet potato casserole made with brown sugar and lots of butter (another quarter of the plate) and a piece of pecan pie, go for them. Just stop at one portion of each and skip the salad and other leaner items. Even though they're lower in calories, they still add to the total calorie tally, and you've already reached your max.
Fear: Your pushy, plus-size aunt, who narrows her eyes at your leaner figure, keeps asking you to try more of her special sausage-cheese-souffl.
Fix: Be firm and direct: Tell her all of the food is delicious but you're stuffed--no more explanation is necessary. Don't make a big deal about it--she'll feel awkward pushing the issue if you nip her appeals in the bud.
Fear: Everyone's going back for seconds and you're not sure how to fill the next hour at the table without eating more.
Fix: "Remember you are not only with your family and friends to eat, but to visit with them," Gans says. "A lot of people only get together with each other during the holidays so there really must be a lot of things to catch up on." Don't use food to fill up your mouth, leave room for conversation.
Fear: Pie, pie and more pie. After making smart choices all day, you're anxious you'll lose your resolve and overindulge dessert.
Fix: Relax! If you indulge wisely, a little dessert won't undo all the victories in decision-making that you've racked up all day long. Plan to splurge a bit, but steer clear of choices that are sky-high in calories, such as pecan pie (one slice packs about 503 calories!). Instead, have a small piece of pumpkin or apple pie and hold the scoop of ice cream that it's usually served with to save an additional 180 calories. If you're not a pie person to begin with, bring your own dessert--fresh berries and angel food cake are low-cal--and festive--options.
Fear: Lingering leftovers. Just because Thanksgiving is over, doesn't mean the temptation is gone. Leftovers at home and holiday goodies at work continue throughout the season.
Fix: "If you splurge on Thanksgiving, leave it as that," Gans says. The next day, get back on the plan. Don't leave with containers of extra helpings. Or, if you're the cook, send everyone home with the leftovers. Remember the holiday is only a day--enjoy it, then make the return to your normal healthy eating plan right after.
www.thebestlife.com
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