actual steps I use to prevent a Thanksgiving food baby (+ a new recipe!)
Published: Mon, 11/25/13
Hi ,
It's Thanksgiving week in the states, and if you're like me,
you're already pseudo-stressing about how you'll manage "the big meal" on
Thursday.
You give yourself a mental pep talk: "I will only eat turkey
and vegetables." You repeat the mantra: "I don't need dessert to feel
satisfied." You reinforce your goals: "I don't want to be a whale on January 1st." :)
I get it. Me too! And good for you! But if only managing reality
was not as easy as what we imagine in our heads.
SO. For you, I've put together a list of the actual steps I
use for navigating any big meal. These are the guidelines that I use for all
holiday events and parties, and hopefully they can help you enjoy yourself, while
also not adding inches to your waistline:
1) I do
drink alcohol, but keep a 2-drink-max rule. I also only let myself drink
red wine or vodka/soda (extra lime please).
2) I don't
eat starch or sugar. Period. This is a hard & fast rule for me. I don't
eat "real" desserts; instead I make and BRING my own healthy, low-carb version
(i.e. "dessert defense"). I don't eat bread, potatoes, cranberry sauce, rolls,
crackers, etc. Besides, I'd rather drink alcohol than eat starch--and this, too,
is a good rule of thumb. If you're doing booze, you'll need to curtail the
starch.
I've attached my favorite "dessert defense"
recipe to this email for you: Low-Carb
Pumpkin Cheesecake. You won't be losing lbs like crazy, but it's fairly
neutral, and a single slice will keep you satisfied.
3) I let
myself eat as much fat, protein and fibrous veggies as I want. This
includes butter and sauces on veggies, cheesy broccoli, creamed spinach,
low-carb cheesecake, fatty dark meat, cheese plates, etc. I don't stress too
much about fat (even saturated) because these foods make me feel more satisfied
so I don't need as much and I don't reach for the sugary stuff (also I don't
feel deprived because I get to eat fat). If I want seconds, I usually add more
protein to my plate.
4) I drink
water like it's my job, and I always drink AT LEAST 1 liter after the meal,
before bed. With lots of extra sodium and alcohol, I always want to prevent
water retention as much as possible. And one way is to drink more water. The
fastest way to start SHEDDING water is to drink more of it. Sure, I might get
up a few times to pee during the night, but that's preferable, because it's
proof I am not retaining water.
5) I do an
intense weight-training workout the day of the meal. I usually do a leg
workout, or if not, I'll do a full-body workout. The idea is to get as many
muscles involved as possible and lift heavy to the point of failure. The idea
here is to use the extra cals at the meal to push muscle building, not fat
storage. Muscles are primed for growth in the hours immediately post-workout so
I lift heavy & hard to ready them up.
My goal is to feel satisfied, but not blow it.
See what you think. Perhaps, try one or two of them, adjusting
as needed. And remember, food will always be there, so the urgency of needing to try everything at this very
meal loses its impact. My mantra: "I will not experience food FOMO." :)
No stress! Do your best! You are always one meal away from
being back in fat burning mode, so maintain perspective and don't let
Thursday's meal turn into a weekend-long binge fest :)
You're amazing, never think otherwise.
Ox, Jill
Ox, Jill