Nutrition Articles

Thanksgiving Survival Guide

Make it Through the Day...Guilt-Free

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Make it Healthy This Year
We all have that friend or family member that can eat whatever they want and never gain a pound. But the rest of us, need some tips to help cut back on the bad stuff and enjoy the holiday without guilt.

Try Revamping some of your Traditional Recipes
  • Each American consumes nearly 40 pounds of sugar (63,750 calories!) throughout the course of one year. Replacing just one cup of sugar with a sugar substitute like Splenda brand in your pies and other baked goods will save over 750 calories.
  • Use whole wheat flour instead of enriched white flour in your baked goods. You’ll save 77 calories and a prevent a spike of insulin from affecting the body. If you don’t want to replace all of your flour, use just half whole wheat and half enriched.
  • Cook with skim milk instead of whole or 2% milk. Your potatoes will be just as creamy, and you’ll save up to 70 calories.
  • Replace eggs in cooking & baking with an egg substitute like Egg Beaters brand. You’ll save 60 calories and 238 mg of cholesterol. Or, just replace half.
  • Instead of using store-bought or your traditional homemade chip dip, try this out: Use regular mayonnaise for half of the recipe, and replace the other half with reduced fat sour cream. One cup of lower-fat sour cream will provide all the flavor and texture of mayonnaise for 1,300 calories and 150 grams of fat less.
Feel the Burn! 
You can easily add a little more activity to your holiday routine to help "make up" for some of the extra calories you eat. Burn this many calories in just 10 minutes!
  • Walking at brisk pace = 54 calories
  • Heavy cleaning = 54 calories
  • Step-ups (using stairs) = 175 calories
  • Raking leaves = 40 calories
Build lean muscle and boost your metabolism even if you can’t make it to the gym by adding 10-15 reps of each of the following:
  • Squats—while you brush your teeth
  • Lunges—on each leg while you tie your shoes
  • Wall Push-Ups—before you walk out the door
  • Curls—with a can of soup or bottle of detergent
  • Plank hold—while reheating food. Hold for 30 seconds and work up to 3 minutes.
Thanksgiving is just around the corner. Now that you’re armed and ready, you can look forward to your time with friends, family, and food, without losing your diet momentum.

"If you know you are going to give in to temptations, making up for them with exercise and healthy choices elsewhere can keep you on track," says Coach Joe. "Be realistic on Thanksgiving and try to break even."
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