Monday, November 21, 2011

Thanksgiving Dinner the Volumetrics Way

I asked Ellen Slotkin, the nutritionist we are working with on our current weight loss program, for her advice for staying on track during Thanksgiving. We're using Volumetrics as the basis for our program.

As we head toward the Thanksgiving holiday, here are several things to keep in mind…

1. Give “THANKS” this holiday season.
T- Try. “Try” dishes by taking a small portion, rather than eating an entire serving. That way you get to experience all of your favorites, without excess calories.
H- eat Half. The easiest way to “have your cake and eat it too” during Thanksgiving is to select everything you would have normally chosen, but put only half the amount on your plate. Once you have eaten it- take a moment to ask yourself if you are truly hungry for a second helping. Try having a glass of water, tea, or low-calorie beverage before going back for seconds.
A- Activity. Plan a family walk after your Thanksgiving meal, or head to the mall for some black Friday shopping and park farther out in the parking lot than you normally would.
N- “No” is not an insult! Saying No to an offer of a high-fat, high-calorie dish is not an insult to the person who made (or purchased it.) If they truly care about you, your health should come first.
K- Keep it Simple. Control the amount of extras at your meal -- gravy on turkey, whipped cream on pie -- these calories can add up quickly, so limit your self to a small amount of each.
S- Slow Down. Prevent second and third helpings by slowing down your eating speed. Focus on conversation, put your fork down between bites, count the number of times you chew.

2. Substitute Smart.
  • Use fat-free cream of mushroom soup for casserole dishes.
  • Use fat-free chicken broth to baste turkey and make gravy.
  • Use sugar substitutes in place of sugar and/or fruit purees instead of oil in desserts.
  • Reduce oil and butter whenever possible.

3. Portion Control!
  • Turkey: One deck of playing cards
  • Starches: Two computer micePie: Two small slivers

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