P.S. (I realize this is just a few hours after the previous diary . . . but, well, it is Sunday AM where I live, and I'm too busy tomorrow morning to wait until then).
P.P.S. (This is the first time in my life I started a written piece with a PS!)
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One of the most challenging activities that probably most of us engage in is sitting around a dinner table for hours with friends and family, with tons of fattening and otherwise unhealthy food on it, and with the other folks at the table unconcerned about the healthfulness or quantities of the food.
What's a health-conscious person to do?
Join me on the flip side.
WHEE (Weight, Health, Eating and Exercise) is a community support diary for Kossacks who are currently or planning to start losing, gaining or maintaining their weight through diet and exercise or fitness. Any supportive comments, suggestions or positive distractions are appreciated. If you are working on your weight or fitness, please -- join us! You can also click the WHEE tag to view all diary posts.
I started my own "health program" in February. (My "background story" is here). Up till now it's been an unqualified success. I've lost about 20% of my weight (41 lbs), my cholesterol and triglycerides and blood pressure are now normal (and I was able to get rid of the medication), my wife says I've stopped snoring -- all with dieting (strict calorie counter) and a bit of exercising (still trying to get rid of nagging injuries that are slowing me down).
In short -- I'm a new person with a new outlook and a new health consciousness, and I feel great!
But I haven't had a Thanksgiving yet!
And so I thought I'd gather some tips from the Internet, point to a couple of recipes that I'm going to try, and, my fellow WHEE'ers, ask you to contribute more tips.
So, without further ado . . . here we go:
- Set realistic goals . . . if you're going to be at a big meal, weight maintenance (rather than trying to lose weight this week) seems a worthy (and not the easiest) goal.
- Plan in advance! The last thing you want to do is to be utterly famished and your only choices are foods that are going to set you back. Plan ahead. Planning ahead might also include having a dieting "buddy", bringing a doggy bag (in case you "have to have something" -- bring it home and have it the next day) or (I love this one:) wearing snug clothes!
- Remember that Thanksgiving is not about food -- it's about being thankful and/or being with friends and family. That said . . . ;-)
- Have a nice breakfast! And a healthy lunch if your T-meal will be late in the day. Nothing busts a diet faster than being starving and then being presented with a ton of food. Besides, as many of us have noted in our diaries: having our sugar levels go low (i.e., hungry) and then flooding our system with carbohydrates is bad for your body in about a gazillion ways (give or take a few).
- Enjoy the Turkey! Turkey, as we all know, is one of the healthiest meats there are. White meat turkey breast is only about 35 Kcals per ounce (skinless, I presume), and is low in saturated fat and (obviously) in carbs.
- But watch the stuffing and gravy and mashed potatoes (oh my!). I'm guessing that, calorie and carb-wise, stuffing, gravy, and mashed potatoes will kill your diet plan. On the other hand, there are low carb and low cal turkey gravy recipes out there (see here) -- basically, just use a fat separator for the juices, and cut down on the flour (or, use cornstarch instead)
- If you're hosting . . . cook a bunch of varied dishes, some for your needs and some that are in your family tradition. Folks can "mix and match" the dishes they want. I heard somebody describe this as: instead of obsessing over cooking a perfect meal, obsess over cooking a number of perfect dishes. Then everybody can choose (while you choose smartly).
- If you're not hosting -- bring your own side dishes, and they might include (these are two that I'm planning):
- cauliflower mashed "potatoes" -- have you ever had this? If not, you will absolutely completely not believe your taste buds as to how good this tastes and how close to real mashed potatoes it tastes. Seriously. I dare you to try it, and report back to us. Lots of recipes on the web -- e.g., the one I found hereis good (if you ditch the cheese). I completely don't understand why this tastes so much like mashed potatoes -- but it does. Really!
- Green Bean Casserole with Onion Topping -- the low carb version (i.e., not the one with Durkee French Fried Onion Rings). I found a recipe here.
- in general -- make smart choices. This isn't brain surgery. We know what's good for us. What will help is physical, and mental, preparation. You can do this is you plan ahead and you're smart about this. Aim for being "pretty good" instead of "perfect". And so, some of the more obvious ones:
- cranberry sauce, desserts, etc., . . . trouble. Bringing your own dessert might be a good idea, too.
- drink lots of water
- eat slowly -- enjoy the food
- say no to seconds
- portion control
- stop when you're full
- eat your vegetables -- obviously, it helps fill you up at little calorie cost
- try flavored teas instead of soft drinks, juices, etc.
- Choose your indulgences -- Why waste calories on mashed potatoes when you can have that any day of the year? Choose something more exotic. Same with desserts -- if you're going to sample some calorie-busters, just try the ones that you rarely see.
- don't stand near the tables of food
- be active -- ok, we know that a lot of vigorous exercise probably burns as many calories as a single slice of pumpkin pie (I read in more than one place "A 145-pound woman has to run a mile at 6 mph to burn 116 calories, but she can eat 116 calories in under a second"), but, taking a walk (with someone you want to spend time with) instead of vegging out in front of a football game will be good for you, and it will also relieve stress, keep you away from further food temptations, and probably other reasons.
- Watch the alcohol -- not only because it's got calories, but it can reduce your self-control
- Reduce stress -- there are a variety of ways this might work for one. One site mentioned taking an extra vacation day from work if you can afford it, and it will help your mental health.
Hey, folks, I'll be honest -- I have on some idea of what I'm talking about here. Like I said before, I haven't been through a Thanksgiving since my healthy lifestyle change. Nevertheless, the above seem like sensible ideas to me.
Do they make sense to you? Any opinions? More importantly -- do you have any to add that you can share? If so -- please do!!
Good luck this week!
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Other resources:
Please volunteer to write this week . . . we seem a bit on the low side:
Scheduled WHEE diaries:
November 22
Sun PM - Wee Mama hosts Holiday Fit Club this Sunday evening
November 23
Mon AM - NC Dem
Mon PM - ???
November 24
Tues AM - ???
Tues PM - Clio2 (Kessler, Ch. 26 - end of Part 2)
November 25
Weds AM - ???
Weds PM - Edward Spurlock
November 26 (Thanksgiving - U.S.)
Thurs AM - ???
Thurs PM - ???
November 27
Fri AM - ???
Fri PM - ???
November 28
Sat AM - ???
Sat PM - Edward Spurlock (Kessler, Ch. 27 - start of Part 3)
November 29
Sun AM - ???
Sun PM - Holiday Fit Club