Turkey Yes, Stuffing No? – Surviving Christmas Dinner

CNN reported that the average weight gain over the holiday season is 7 to 10 pounds. Following these tips to make sure the only thing that ends up stuffed is the turkey:

  1. Pick Your Appetizers Wisely – If you put every cream cheesy cracker, short bread square and chocolate mint in your mouth, you will have gone way beyond your calorie needs before the bread basket hits the table. Pass on the starchy appetizers that came from a box and stick with the shrimp and veggie platter.
  2. Pass on the Eggnog – At 350 calories and 19 grams of fat per cup for regular eggnog, these calories just are not worth it! If you just love eggnog, opt for the lighter versions or make your own at just 80 calories a cup (1 cup of cold skim milk, 1/4 teaspoon of rum extract, dash cinnamon, nutmeg and stevia or Splenda to your liking).
  3. Give Stuffing a Makeover – Some people just can’t imagine Christmas dinner without stuffing. I understand that; it is just once a year and this is the time to enjoy the foods you love. Stuffing can lose the “refined carb and sodium” reputation with a makeover. Use low sodium broth or water, double the amount of chopped vegetables, try fresh herbs, switch to whole grain bread and throw in fresh cranberries, water chestnuts and apple to the recipe for a full cup of fruits and vegetables, a good dose of antioxidants and 5 grams of fiber per serving.
  4. Balance Your Plate – A balanced plate will look like a third lean protein like turkey, a third whole grains and high fiber carbohydrates like sweet potato or yams, rice or healthy stuffing and the third is reserved for colourful vegetables such as steamed broccoli with almonds and gingered carrots with pecans. Don’t forget a side salad with leafy greens and a homemade olive, almond or flax oil based salad dressing.
  5. Enjoy Dessert – It IS Christmas! If you haven’t filled yourself up with calorie dense appetizers, white bread, rum and eggnog, you deserve a smart serving of pumpkin pie or Grandma’s specialty. That’s what memories are made of!

 

Now to put this all together, many of us have extra time off over the holidays. Start each day off right with weight training followed by aerobic exercise or high intensity interval training. This will boost your metabolism for the next 12 to 24 hours, increase your overall energy expenditure and ensure more of the calories you eat are being stored as muscle and not as fat.

Who knows, you may not only survive the holidays but win the battle and emerge lighter!

DE Coaching Team

Krista Schaus PICP CPT
Ontario CANADA krista@definingedge.ca

Kate Kline PICP CFT
Arizona USA
kate@definingedge.ca

DE Client Services

info@definingedge.ca

 

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