We all want to be able to enjoy the holidays without feeling like we have to restrict ourselves from our favorite holiday foods. Well, you can still enjoy a delicious meal without all the unnecessary calories. Here is a breakdown of the average holiday meal (notice I said meal, and not meals meaning 2nd or 3rd plates).
Average Holiday Meal is 3000 calories. Cutting out some options can reduce it to…..
Dark Turkey – 1 cup 309
Mashed Potatoes – 1 cup 280
Green Bean Casserole ¾ cup 165
Gravy ½ cup 150
Roll with butter 155
8 ounce Eggnog 343
Pecan Pie – 1 slice 520
Total 1922 calories
Alternative /Healthy Options - Total 771 calories
White meat Turkey – 1 cup 97
Unsweetened yam – 1 cup 170
Green Beans - 1 cup 34
Whole Grain Roll without butter 100
Wine 1 cup 120
Pumpkin Pie – 1 slice 250
Saving 1151 Calories
TIPS
Be sure to stay on your current meal plan all week, even the day of the holiday. Do not starve yourself and then pig out at dinner. Skipping meals will cause your body to go into starvation mode and when you eat it will hold on to everything, and you will gain weight.
Be wise is your Thanksgiving meal choices.
Yams, Brussels sprouts, other veggies are great (if not too buttery or sugary) fill up on these FIRST.
Turkey is full of protein, so if you want, have this w each of your meals throughout the day, just stick to 3-4 ounces per meal.
Mashed potatoes or casseroles avoid these if you can or just have a very small portion. These are usually packed with calories. I will still enjoy my potatoes I will just mash them plain with a little sea salt and pepper and chives.
Cranberry sauce is fine if homemade, but can still have natural sugars. I honestly would rather save the calories for something else.
Rolls, 1 (whole grain if possible) just pass on the butter (again, I would rather save the calories for something else)
Dessert, weeelllll I don't want you to feel deprived from your holiday. So if you must, just have a small serving. If you are really serious about getting in shape you will just avoid dessert all together, as this will only restart the “cravings” and that is no fun.
Since I am on prep during the holidays this year, I will be replacing my favorite pie with oatcake and gingerbread protein frosting. Sounds delicious and believe me it is. Its not really a cake, but I like to pretend like it is. I simply make my oats (for me my serving size is 40g), I add about 3/4 cup boiling water and let it sit till cool. I put in fridge overnight and it firms up, like a cool cake. I then take 1 scoop of my Optimum Nutrition Gingerbread protein and just enough water (approx 2 tbsp) to make into a paste like consistency. This will serve as my frosting. I poor on top and there you go. Gingerbread oatcake.
Drink lots of water before you sit down to eat. This will help overeat. Taking a digestive enzyme is also recommended as you will more than likely be eating more than your typical plate of food and your stomach may not be ready for this. The digestive enzyme will help break food down for the body to process. My favorite DE is by MRM. You can find this on Amazon.
Temptations are going to be endless. Food is an emotional trigger in many aspects of our life and can certainly spark off a release of hormones. Set a limit for yourself as to what you will or will not eat. When temptations arise, do indulge but remember to divert it to something else after a bite or two. Also, eat smaller portions of your favorite food.
HAPPY THANKSGIVING AND MERRY CHRISTMAS!!!!
