How To Be Guilt-Free On Thanksgiving Day
Before I jump into your guilt-free tips for Thanksgiving let me remind you to get your tickets for the Workout Before You Porkout event to be held on Thanksgiving morning. Tickets are limited and selling fast. This is a great time to grab your friends and family and get them moving before they all end of on the couch calling the herd. Tickets are $7.00 each and need to be purchased before Thanksgiving Day. If you are planning to bring family I urge you to buy their tickets NOW! Tickets can be purchased from your instructor or online at www.pamelabennettfitness.com under the Bootcamp and Events tab.
Did you know that the average American consumes over 3000 calories on Thanksgiving Day? I know it’s not fun to think about, especially on a day like Thanksgiving (Thanksgiving is my favorite holiday precisely because it becomes socially acceptable to sit on the couch all day and eat), but the reality is that Americans consume a ton of food on Thanksgiving. Here’s how to cut almost 1,000 calories while still being able to enjoy all of your Thanksgiving favorites.The meal:
• Turkey, white and dark meat, with skin (6 ounces)
• Gravy, (one-third of a cup)
• Mashed potatoes, (1 cup)
• Cranberry sauce, (one-third of a cup)
• Green bean casserole, (1 cup)
• Sweet potato casserole topped with marshmallows (1 cup)
• Dinner roll, (1)
• Butter, (1 tablespoon)
• Pecan pie, (1 slice)
• Vanilla ice cream (one-half of a cup)
• Red wine (one glass, or 5 ounces)
Where To Cut The Calories?
FIRST THINGS FIRST..ATTEND THE WORKOUT BEFORE YOU PORK OUT EVENT – this way you will already have created a 600 to 1000 calorie deficit.
• Turkey: Stick to about 3 ounces of white meat and no skin. That’s about the size of your credit card or a deck of cards and about an inch and a half thick.
• Gravy or cranberry sauce: One-third of a cup is the recommended serving amount for each.
• Mashed potatoes: One cup of mashed potatoes contains around 210 calories, so if you stick to the recommended amount of half of a cup, you can slash the caloric intake to 105. Another option to mashed potatoes is cauliflower mashed instead.
• Green beans: Instead of making green bean casserole, serve them stir-fried or grilled with a little olive oil and garlic. Since green bean casserole tends to be made with canned soup and fried onions, it’s like a heart attack waiting to happen. But if you really can’t give up the the idea of green bean casserole, try this healthy recipe instead.
• Sweet potato casserole: Simply make the sweet potato casserole as you would and forego the marshmallows on top.
• Dinner roll: Stick with one, or skip it altogether.
• Butter (2 tsp): Replace the butter in your meal with margarine instead to reduce the amount of saturated and trans-fat in the meal.
• Pecan pie (1 slice): Pecan pie comes in at a whopping 503 calories and 27 grams of fat. Swap it out for a slice of the healthier pumpkin pie or apple pie.
• Low-fat vanilla ice cream or cool whip: Instead of topping your desserts with full-fat ice cream this holiday season, substitute lower fat or reduced-fat ice cream or frozen yogurt.
• Red wine (5 oz): Alcohol contains about 7 calories per gram itself, which makes it nearly twice as fattening as carbohydrates or protein (both contain about 4 calories per gram) and only just under the caloric value for fat (9 calories per gram), If there are carbs (like in beer and some in wine) in the alcohol, too, or if you are mixing hard liquor with high sugar mixers, the calories compound. This means that if you are watching your weight this holiday season you will want to stick to the lighter or lower-calorie drinks. Your best bets? Lighter spirits such as vodka, wine, light beers or tonics.
It’s really all about portion control, and creating a calorie deficit before your feeding frenzy begins.
Pamela Bennett – Freestyle Fitness & Nutrition / ZBC Fitness LLC