Turkey Day Training

Tips and tricks to help navigate your way to a healthy holiday!

Just seeing a photo of a holiday feast gets my mouth watering! It's ok to indulge a little bit this time of year - how many times do we get to have stuffing and pumpkin pie? But the key is not to overdo it. According to the Calorie Control Council, Americans take in 3,000 - 4,500 calories during their Thanksgiving celebrations.

It can be tricky knowing what the healthiest foods on the table are, especially if you're not the one doing the cooking. How are you supposed to know there's three sticks of butter in the mashed potatoes? One of the easiest things you can do is stick to healthier portion sizes. Also, try to load up on protein and vegetables - and have smaller portions of carbs and desserts. It's not a good idea to skip breakfast either. If you head to your meal starving, you are more likely to overeat.

Here's how you should plate up your favorite holiday foods. For the main event, go for white meat Turkey, and skip the skin. You can save 30 calories per serving. Try to only have about a half cup of Stuffing. If you're making it at home, use low-sodium broth and pack it with chopped veggies like carrots and celery. Experts suggest having either a roll with butter or stuffing - but not both. Sweet Potatoes are a superfood full of antioxidants that help fight inflammation and against certain cancers, but if they're candied, they can also be loaded with sugar. If you're making them at home, try roasting them instead. Skip the traditional Green Bean Casserole, and opt for roasted veggies. If you're making Mashed Potatoes, try a lighter version using low-fat milk and replacing some of that delicious butter with low-sodium broth. Pumpkin Pie isn't horrible when it comes to calories, and does have some nutrients. It's a stretch to call it healthy though, so go for a small piece. If you want to add whipped cream, two tablespoons is only about 15 calories.

Remember to also stay hydrated. Drinking water will help you feel full, making you less likely to overeat. It's ok to have a glass of wine, but mix it with half a glass of sparkling water to cut calories. And if it's appetizers that tempt you - go for the shrimp cocktail, nuts, olives and vegetables instead of all that cheese. Having a few extra calories is ok, as long as you get back to a healthy diet the next day.

(Source: Consumer Reports)

Join Us for an ETA Workout Thanksgiving Morning!

We will be working out, while socially distancing, at Johnny Carson Park (Riverside Drive area) in Burbank at 8:30am on November 26th. Please bring a set of weights, a mat and a small band, if you have one. If you can't be there, join us on Zoom. Contact me for the code. Start off your holiday right!

I love getting in a workout first thing Thanksgiving morning. I encourage you to make the commitment to burn some calories before you sit down to eat. It's also nice to go for a walk after a big meal, but before dessert. A diabetes and exercise researcher at Old Dominion University, told Time Magazine, a post-meal walk can help control blood sugar and make you realize just how full you really are. Research also found that walking helps speed up the time it takes food to move from the stomach into the small intestines. There’s also evidence that links this type of faster digestion with lower rates of heartburn and other reflux symptoms.

ETA would like to thank you for your continued support. We are thankful to have a community like you, not just on Thanksgiving, but every day. This season, we hope your table is filled with family, friends and gratitude. Have a Happy and Safe Thanksgiving!