We Can Do It Together

Thanksgiving is just days away so to give you a leg up I’m here to cheer you on and while you likely have every intention of doing exactly what is right for your body, temptation is only a second helping away. I mean, really, it’s only once a year, so what the heck, right? Wrong.

Start with asking yourself a question, “what is your diet issue?” What is it that sets you off to eat either the wrong food or even too much of the right food? Know yourself and what triggers failure. Be prepared to be challenged and accept that challenge.

Here are a couple of tricks you can play on yourself to avoid the pitfalls of holiday eating:

1. Before the big meal, have foods that are full of water. If my plan works, you’ll eat fewer calories at your meal plus water-filled foods have very few calories and give you a sense of being full. So before you dig in, have a cup of chicken broth, a fruit smoothie or some veggies.
2. And, you know that leisurely walk you take after dinner? How about stepping it up a notch and take a brisk walk BEFORE dinner. It doesn’t have to be a long, sweaty walk, just one to get your blood flowing. Or, toss a football around with the kids and chase them around the yard. Get your heart rate up, take a few deep breaths and you’ll be on your way to making better choices!
3. Keep your body working for you and don’t wait until your stomach is growling before you eat. Choose low-fat, low-cholesterol snacks like nuts and dried fruit ... and I don’t mean so much that you’re feeling stuffed. Just have a little .... like a small handful. Eat often to avoid binging ... but little bits. I’m sure you know how much you should be eating, but in case you don’t let me lay this out for you:

• 1  oz. meat: size of a matchbox
• 3 oz. meat: size of a deck of cards or bar of soap—the recommended portion for a meal
• 8 oz. meat: size of a thin paperback book
• 3 oz. fish: size of a checkbook
• 1 oz. cheese: size of 4 dice
• Medium potato: size of a computer mouse
• 2 Tbs. peanut butter: size of a ping pong ball
• ½ cup pasta: size of a tennis ball
• Average bagel: size of a hockey puck

There you have it ... are you overeating? I’m sure you remember the old diet trick about eating from a small plate, right? Well, it works, especially if you remember to push yourself away from the table to avoid seconds. And, while you fill up your plate, start by doubling up on the veggies and reduce the amount of mashed potatoes and gravy, but help yourself to the sweet potatoes, but watch your butter. Limit your meat and gravies and short yourself on the stuffing. Be strategic about what you are doing. Don’t give in to a brief whim only to regret it later. And, for the record ... if you are the type to promise to exercise more the next day to ward off unnecessary pounds ... yeah, I’ve got you number! Stop it. You know as well as I it won’t happen. Face it.

So, here’s the bottom line - give it your best shot and ... should you indulge a bit more than you planned, don’t beat yourself up ... tomorrow is a new day.