Bob's Basics on Thanksgiving

Happy Thanksgiving! I hope you and your family have the best Thanksgiving you have ever had. As we all know, holidays, especially Thanksgiving, can pose some real challenges to staying on track with your program. In her post yesterday Lisette, with David’s help, discussed the concept of progress not perfection. I’d like to focus on the same theme.

Think about previous Thanksgivings, how you have eaten, the level of activity you had, and look for ways to improve. Perhaps the most important thing you can do to set yourself up for a good day is to start the day with doing something positive. Take a few minutes to reflect on the meaning of Thanksgiving and acknowledge what you have to be thankful for; take a walk first thing in the morning, it doesn’t have to be long, even a short walk can lift your spirits; have a good healthy breakfast—it is easier to sustain the momentum of a good start than change the moment from a bad one. As clinical psychologist Howard Rankin, Ph.D. says, “it is hard to rebound from a double bacon sausage biscuit.”

For some, the problem isn’t only that it is difficult to manage portions during a holiday, it’s that you have a license to eat as much as physically possible. Thanksgiving is the poster child event for eating until the point of physical discomfort. Some even take pride in being able to out eat other members of the family. Maybe it is time to let someone else earn that honor. But the goal isn’t to stay on an aggressive diet either. Eat what you want but pay attention to the amount. Ask yourself, “is this really going to be worth it?” If so, eat slowly and mindfully and most importantly savor every single morsel.

If in the past, you spent hours upon hours watching football, or the Thanksgiving day Law and Order marathon, you could plan some fun family physical activities. Take family thermal walks or at least get up every half hour or so and take a few laps around the house.

If you tend to be more liberal with your alcohol intake during the holidays, you can save some calories by cutting back a bit. Keep in mind that it not just the calories from alcohol that you need to be concerned about, it the impact alcohol has on staying focused and motivated in a very challenging food environment. Remember the phrase “resolve dissolves in alcohol”. Enjoy a glass of wine, a beer or mixed drink with the meal if you would like, but having a couple of drinks before you sit down will make it all but impossible to make healthy choices.

Finally, if you happen to eat or drink a bit more than planned. Don’t fret it, you haven’t blown it. Don’t try to make up for by skipping meals on Friday or trying to exercise for four hours. If you start Friday with a healthy breakfast, make sure you get a good exercise session in sometime during the day, and plan some fun physically active things to do over the weekend. The impact of going a bit overboard on Thanksgiving day will be minimal.

Top 5 Thanksgiving Survival Strategies

Now that we have all survived Halloween, it’s time to set our sights on Thanksgiving. Here are my top 5 picks for strategies that will get you through Thanksgiving without overeating and making unhealthy food choices:

1.  Bring something you can eat: If you offer to bring a dish to a Thanksgiving feast, prepare one that you know is on your food plan. Likewise, all you Thanksgiving chefs, prepare one healthy dish this year to give your health-conscious guests a guilt-free option.


2. Do a reconnaissance mission: Before even picking up you plate at a Thanksgiving buffet, take a look at all the dishes that are offered and decide what you will and will not be eating. Then go get your plate and stick to the plan! This helps to prevent the pile-up syndrome which happens when your plate is full as you get to the end of the buffet where your two favorite dishes await, thus the piling begins.


3. Speed Bump: Set up an imaginary speed-bump in the center of your plate (you can use a string bean or two for a visual reminder). When you’ve eaten half your plate, or up to your speed bump, slow down and take a break. Take a sip of water, get up and use the restroom, engage in conversation. Just give yourself five minutes to let your head catch up with your stomach. Check-in with your fullness and satiety before continuing to eat again.


4. Skip Seconds: Going back for seconds is a sure fire way to overeat. Make sure your first plate has all your favorites and enough for a good healthy meal. Then savor every aspect of the meal so that you don’t feel as if you are missing out on anything. I guarantee you, one plate will be enough.


5. Close your eyes. Eat your meal mindfully. Savor several bites. Take in the aroma before even eating. Every once in a while, take small bites and let them sit on your tongue for a moment before chewing. Also, close your eyes every so often to isolate your sense of taste and truly relish the bite. Be present for this special meal…it only comes once a year!

These are simple strategies that will have a profound effect on your Thanksgiving experience. Use them and I guarantee you will enjoy the holiday without any eating regrets.

Turkey Day Recipe Countdown: Spiced Pumpkin Mousse

INGREDIENTS:

8 ounces Fat free cream cheese

16 ounces Whipped topping, sugar free and dairy free

1/2 cup Confectioners sugar 

1/2 cup Pumpkin, unsweetened

1 teaspoon Cinnamon

1/4 teaspoon Ginger, ground

1/4 teaspoon Cloves, ground

1/4 teaspoon Nutmeg, ground

PREPARATION:

• In a mixing bowl, mix cream cheese, sugar, pumpkin, cinnamon, ginger, cloves and nutmeg until smooth.


• Fold in thawed whipped topping.


• Refrigerate, freeze, or continue to make a Spiced Pumpkin Mousse Pie. 

*Chef's Note:  This is great on its own or served as a Spiced Pumpkin Mousse Pie using the H3 Cream Cheese Pie Dough.  

Servings: 16

Calories: 80

Fat: 1.5 grams

Turkey Day Recipe Countdown: Sweet Potato Dauphinoise

INGREDIENTS:

4 each Sweet potatoes, medium sized, peeled, sliced thin

2 each Garlic cloves, minced

1 teaspoon Salt

¼ teaspoon White pepper

¼ teaspoon Nutmeg

1 ½ cup Skim milk

1 cup Egg beaters, or egg substitute

¾ cup Gruyere cheese, shredded

PREPARATION:

• Preheat oven to 350°F.


• Mix wet ingredients and seasoning in medium sized bowl.


• In separate bowl using a mandolin or food processor slicer attachment, slice potatoes very thinly into bowl.


• Then place potatoes into milk and egg mixture.


• Mix well to see that each potato is coated.


• Then spray small baking dish or casserole dish with non-stick pan spray.


• Place ½ of the potato mixture in casserole dish.


• Sprinkle half the amount of gruyere cheese over those potatoes. Then repeat with the rest of the potatoes.


• Make sure to firmly press down potatoes to make them compact.


• Place plastic wrap over casserole dish, be sure to keep it right up to the edges.


• Then place aluminum foil over the plastic wrap, and be sure to conceal the plastic wrap.  (It will not melt.)


• Bake in oven for about 35 minutes or until fork tender. 

 

Number of Servings: 8

Serving Size: About ½ cup

Calories: 130

Fat: 3.5

Cooking a Thanksgiving Turkey 101

Thanksgiving is approaching and by now you are thinking about 2 things: cooking turkey and eating turkey.  A few simple tips will not only ease your holiday fears, but will ensure a delicious and a safe meal for you, your family and friends. I have some tips and tricks in preparation for the big day!

What Sized Turkey Should I Purchase?

We all love turkey leftovers but you want to make sure you do not have too many leftovers; you want just enough to last a few days after Turkey Day!

What Size Turkey

Type of Turkey	Pounds to Buy
Whole bird	1 Pound per Person
Boneless breast of turkey	1/2 pound per person
Breast of turkey	3/4 pound per person

 Fresh or Frozen?

If you choose to buy a frozen turkey you may do so at any time, but make sure you have adequate storage space in your freezer. Be sure to allow enough time for the entire turkey to thaw out. If you buy a fresh bird, be sure to purchase it only 1-2 days before cooking.

Thawing Time in the Refrigerator

Size of Turkey	Number of Days
4-12 Pounds	1-3 Days
12-16 Pounds	3-4 Days
16-20 Pounds	4-5 Days
20-24 Pounds	5-6 Days

 

To Stuff or Not to Stuff?

If you choose to stuff your turkey, stuff loosely. The stuffing should be moist, not dry, since heat destroys bacteria more rapidly in a moist environment; plus you want to avoid over dry stuffing. Another option is to cook the stuffing outside the bird in a casserole dish. Stuffed or not, the times will vary depending on the size of your turkey, set your oven at 325 degrees for all sizes.

Cooking Time- Not Stuffed

Size of Turkey	Hours to Cook
8-12 Pounds	2 3/4- 3 Hours
12-14 Pounds	3-3 3/4 Hours
14-18 Pounds	3 3/4- 4 1/4 Hours
18-20 Pounds	4 1/4- 4 1/2 Hours
20-24 Pounds	4 1/2-5 Hours

Cooking Time- Stuffed

Size of Turkey	Hours to Cook
8-12 Pounds	3- 3 1/2 Hours
12-14 Pounds	3 1/2- 4 Hours
14-18 Pounds	4 - 4 1/4 Hours
18-20 Pounds	4 1/4- 4 3/4 Hours
20-24 Pounds	4 3/4- 5 1/4 Hours

What Temperature?

Always use a thermometer! A turkey is safely cooked when the internal temperature is 165 degrees throughout the bird. Check the internal temperature in the innermost part of the thigh and wing, and the thickest part of the breast.  Also, the stuffing should reach 165 degrees whether cooked inside or outside of the turkey.

It's Done!

Once the turkey has reached an internal temperature of 165 degrees, allow the turkey to rest for about 15 minutes by covering it with a tent of aluminum foil. Letting the turkey rest will ensure a delicious and moist turkey. It will also give you time to make gravy or reheat any side dishes.

Give Thanks for a Healthy Holiday

Tomorrow is Thanksgiving.  A time to give thanks for everything in our lives – family, friends, your children, your job, your health – and most importantly the food.  The beginning of a holiday season focused on celebration in the form of sweet eats and comfort foods. 

Worried about overdoing yourself at Thanksgiving dinner?  Set a few goals and you will be sure to walk away from the table a success. 

 

~ Set a realistic weight loss goal for the holiday season: aim to maintain your weight rather than lose weight. 

~ Focus on the conversation and the company rather than the food.  Besides, laughter feels so much better than having to loosen your belt!

~ Skip the high-fat foods you can get any time (e.g., nuts, cheese, chips) so you can enjoy a small amount of the truly special foods that are only available once a year (like your mom’s homemade sweet potato casserole!)

~ Put some distance between yourself and the food table.  Also, when finished eating, remove yourself from lingering at the dinner table and/or kitchen.  Gather your family for a fun game or take a brisk walk outdoors, which will take your mind off of mind-less eating!

~ Make sure to eat breakfast!  Don’t try to ‘bank’ your calories by skipping the most important meal of the day.  Eat a balanced breakfast with whole grains, dairy and fruit.  A warm bowl of oatmeal topped with berries will definitely hold your appetite until the main event!

~ Limit your alcohol intake. Eat before you drink.  Enjoy a nice glass of red or white wine with your meal, not the whole bottle.

 

Lastly, and if you do end up feeling a little stuffed, keep it in perspective.  If you get right back on track at your next meal, you haven’t done much damage.  If you wait until Monday to start over, the extra calories may add up to a few pounds.  Plus – Friday make a date to walk off the calories at mall and snag all of the great Black Friday deals!  (Plus, don't miss out on ours!)