Guide to a Healthy Thanksgiving

Stay on track this holiday season

Can you believe that Thanksgiving is right around the corner? It’s time to start preparing ourselves for the holidays. Just like we prepare our weeks in advance, mapping out a game plan for the holidays is just as important— if not more!

Tis the season where sweets and treats are everywhere! We are tempted at the office, at home, at friends, at the bank and just about everywhere we go. This can make it harder to stick to your exercise regimen and nutritional program — but not if you are prepared and have a set plan!

If you have been exercising and eating balanced and healthy year round, there is no reason why you can’t partake in the holiday craze without guilt! Consider my healthy Thanksgiving tips to keep you on track with your fitness efforts while enjoying the holiday, guilt free!

Guide to a Healthy Thanksgiving

Making exercise a priority early means you’ll be less likely to put it off and you will feel better about having a bite or two of your favorite holiday foods. The holidays bring about quite a bit of uncertainty to your schedule, so it’s best to get it done early! If you can’t make it to the gym or your gym is closed, a simple indoor or outdoor circuit workout can do the trick!

Consider my simple yet effective Thanksgiving Day circuit workout:

5-minute warm up: jumping jacks, jump rope or running in place

15 reps of the following:
Tricep Dips
• Jump Squats
Shoulder Press
One-Arm Rows
Walking Lunges

Repeat 3-4 times

Eat before you go out so that you aren’t starving when you arrive at your gathering and find yourself grazing the hors d’oeuvre table, desperate to satisfy your hunger. Don’t go to big holiday meals on an empty stomach. Eat a light healthy snack before going to family dinners or holiday events. It sounds funny to eat before you go, but entering a “food zone” hungry can lead you to eat too much, too fast. Also you know how it is, waiting for everyone to arrive and for the food to be finished cooking— you could be waiting hours before you eat!

So be prepared and eat something before you head out the door! I always drink a protein shake and grab a handful of nuts before leaving for any event.

Do not eat less during the day to bank your calories for dinner. So many people try to work out more and eat less in order to bank their calories for later, but this is NOT the smartest approach. First of all, you want to keep your metabolism going, so you need to start with your breakfast and eat every two to three hours thereafter. In order to be able to burn off that Thanksgiving food, you need your metabolism to be revved up, right?

If you wait to eat until Thanksgiving dinner, you will be absolutely starving and end up eating much more than if you were to have been eating on your regular schedule! Not to mention, if you slow your metabolism down from not eating throughout the day, your body will not burn those calories the same as a fired up metabolism!

Look closely at what’s being offered— then pick out a couple of your favorite high-calorie options and have a small serving of each. Grazing over everything that is being served can allow you to prioritize your portions!

Many holiday drinks have TONS of calories. Go for the clears (e.g., vodka) with a no-calorie mixer (e.g., seltzer water or diet soda) or a glass of wine, but stay away from creamy cocktails like egg nog martinis!

Often you think you are hungry when really you are just dehydrated! A lot of holiday food may contain sodium, so drink your water! Aim for at least half your weight in ounces.

If you are drinking an alcohol beverage, practice a “sip swapping technique.” For every sip of alcohol, have a sip of water. This will help keep you hydrated and often leads to less alcohol intake.

We tend to indulge ourselves by eating way too many sweets during the holidays. We either use this time as an excuse or possibly a subconscious way to deal with the normal stress of the holidays. Remember that eating healthy foods will give you energy, keep you feeling great and help keep you healthy at the same time. Pick and choose your sweets and ask yourself, “Is it worth it?” or “How will this make me feel tomorrow?”

If you want dessert, account for it and don’t feel guilty! Portion control is key here. If you know you want to try something after dinner, maybe load up on less mashed potatoes and stuffing and save a small about of room for something small and sweet. My thought is, if it was bought at Safeway, I would pass, but if it was Grandma that slaved away baking all day, give it a taste or two!

This is one day I would not recommend you bring your own protein. There will be plenty of turkey— just go for mostly light white meat over the dark meat.

It is easier to control a meal if you are the one hosting, making it easy for you to use healthier alternatives in your cooking. This isn’t always the case but if you are hosting the holidays, this is a great way to show people how delicious healthy cooking can be. If you are cooking, be sure to make choices that can easily substitute for the “real deal.”

• Greek yogurt in place of sour cream and mayonnaise in mashed potatoes, coleslaw, egg salad, tuna salads and other cold salads.
• Cauliflower mashed potatoes for real potatoes OR half and half.
• Apple sauce for butter and oils in baked goods
• No-calorie baking sugar for real sugar or half and half.

Hosting or attending, go for the healthy pre-dinner options such as veggies, smoked salmon, deviled eggs, nuts, olive platters or fruit plates.

Get out and get moving after your holiday meal. Going for a nice walk will burn a few extra calories and more than anything, make you feel better to get out and move!

No matter how much or how little you had, the key is jumping right back on your plan the next meal and the next day. If you make an effort to jump right back on your healthy eating program, you will not be set back.

If you just be sure to stay active and make smart nutritional decisions, you will cruise through the holidays guilt free! It is all about preparing yourself for whatever situation may come your way. Plan and prepare and you will stay right on track.

Here is to a happy and healthy holiday season!

Gina Aliotti

Gina Aliotti is a former IFBB Figure Pro, certified yoga instructor, health and fitness coach and owner of Gina Aliotti Fitness. Her passion is to inspire and motivate moms to get in the best shape with NO GYM necessary. Gina believes that we all have the same potential within us; it is a matter of what we do with that potential that makes all the difference. It is through her simplified approach to fitness that she helps to ignite that inner fire and help others tap into their ultimate potential. Find more of Gina on: Faceboook Gina's Website Instagram

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