No Sweatpants on Turkey Day.

I decided to use Tip #1 as the title for this post. It seemed quite befitting (GET IT? Be"fitting". Ha.)

Seriously, though. Thanksgiving is an American tradition - we spend all morning cooking, and all afternoon/evening/next day eating. And eating. And eating...

The pilgrims would be ashamed of us. Well first, they would be in awe of our more than plentiful food supply. Grocery stores that are stocked full of food. Hell, even pharmacies carry food now. The pilgrims were grateful to have enough food to go around. Hence the start of Thanksgiving - being thankful for actually having a successful harvest and having a bounty of food.

I wonder if the pilgrims had an Uncle Ted. A guy who had a Big Mac as a pre-game for his three helpings of Thanksgiving dinner and then washed it down with a case of beer as he gradually feel asleep in a recliner, with the NFL on in the background. His pilgrim family would just shake their heads, "Oh Uncle Ted. He just couldn't resist that delicious roasted squirrel, and then he drank all of our fresh brewed hooch!".

I'm getting off topic. Let's talk Turkey Day tips and how to avoid shopping for a size up on Black Friday.

1. NO SWEATPANTS ON TURKEY DAY.
This seems silly, and those who know me are probably aghast right now. The truth is, wearing your slim jeans or a fitted dress might cause your brain to become more aware of your portions so that you avoid busting out everythere.

2. FILL UP ON VEGGIES.
Your family might have nice, pretty, and coordinated dinner-ware out for the holidays. But if your family is anything like mine, you're drinking out of a red Dixie Cup and eating off styrofoam divided disposable dishes (that we wash and re-use, of course).

Regardless, I want you to fill half of your plate/styrofoam container with vegetables. Real vegetables, not mashed potatoes. Not sweet potatoes. Not peas. Not corn. Not butter-soaked collard greens. "Oh but Rachel, we don't have any real vegetables at Thanksgiving." Why not? What's wrong with them? They are cheap. They are fillling. And..they're good for you. Invest $0.99 in a 1 pound bag of carrots and chow down. You can dip them in a) hummus b)cranberry sauce (not as bad as it may seem) or c) low fat dressing.

3. EXERCISE ON THANKSGIVING
Let's differentiate between strenuous exercise and movement. Strenuous exercise is pre-planned, routinely executed exercise toward a specific goal (increased cardiovascular endurance, increased muscle mass or tone). Movement is anything that gets you up and ..moving! Sure, I'd like you to engage in strenuous exercise on Thanksgiving, but who am I kidding?? Get out there and MOVE. Take a 20 minute brisk walk with your family members to catch up and get some fresh air. Maybe it's raining or really cold. Do some pushups, squats, and crunches. The best time to incorporate movement is in the morning before the festivities, and then again about an hour or two after you've had the big meal.

4. GO FOR WHITE MEAT
White meat has less fat - saturated fat - than dark meat. This means that a higher percentage of total calories are coming from protein. This is because white meat is coming from the part of the turkey that gets more exercise, and therefore is leaner. The dark meat is coming from the less conditioned parts of the turkey.

5. GO EASY WITH THE GRAVY
Gravy is a staple of Thanksgiving, and I don't want you to miss out. Be weary of your portions, though. About 2 tablespoons of gravy is 50 calories. And, let's be honest, who eats only 2 tablespoons?? If you are one of those people who completely covers your turkey and trimmings with gravy, a better option might be buying the non-fat gravy. Remember, the fat in gravy is coming from animal sources and is higher in saturated fat, which is more detrimental to your heart health.

6. GET BACK ON THE BANDWAGON.
I hate this phrase. What the hell is a bandwagon?? Anyways, the point is that if you completely ignore this guide and eat a whole pie along with 5 servings of mashed potatoes and endless pats of butter and scoops of gravy, know that tomorrow is a new day. Sure, you'll have to work even harder to get back to your pre-gorge weight, but that's life. You win some, you lose some, and then you exercise. The worst thing you can do is become a Negative Nancy and decide to pig out since you already ruined your "diet". Life is all about making strides to becoming a better you, whether it's behavioral, emotional, or physical.

7. Dessert or a Drink?
You have a choice to make. Either have a small piece of pie (take what you think is small and then cut it in half), or 1 alcoholic beverage of your choice (again, take what you count as a glass of wine and cut it in half). Don't drink or binge on dessert out of frustration toward your family. It's usually by this point in the day - you've been with your "loved ones" for about three hours now, chatting and prepping dinner and then eating - that you're starting to re-think this whole Thanksgiving thing, and have the most temptation to eat or drink just about anything that will put you in a better mood. Aunt Nelda is arguing with her baby daddy at the table next to you, and her ten kids are now grabbing onto your pant legs and screaming for attention. Literally screaming. You walk outside for some fresh air and then notice your family members piled into a small, dirty and busted up station wagon with a haze of smoke out the back window and a stench of skunk in the air. Just when you think it can't get any worse, your grandma wants you to play the role of the victim in a family love triangle gone-wrong so that she can send in the tape to Jerry Springer. (Not that my family is anything like that at all. We are very, VERY classy people. Just an example.)


Want more info or want to send me a message? Please do: rachel@stepupfns.com

If you're in the Chicago area and want nutrition counseling or personal training, I'd love to help you reach your goals. :-)

Have a happy holiday!