Do you still have Halloween candy around?
That candy has been hanging around for a couple of weeks.  If it is still around the house and tempting you, do one of two things: throw it out or donate it to charity.  Yes, I said throw it out.  At my house, I say “better in the trash than on my hips.”  Personally, I’d rather not have the temptation.  With the holidays coming up most of us don’t need the extra calories and temptation hanging around.  I’d rather save those calories for the Thanksgiving desserts next week.  YUM!

Schedule a Thanksgiving Workout
Over the past few years, John (my Hubby) and I have started doing a Turkey Trot Thanksgiving morning.  Now, it has become a tradition with us and a few friends to start our Thanksgiving with a run Thanksgiving morning.  Honestly, I can’t think of a better way to start a day in which we should be giving thanks.  When I was training for my first marathon, and when I met one of my best friends, Theresa, we started talking about why we run.  Well, one of the reasons that motivates me to run and do triathlons is simply . . . because I can. I am thankful that I have two arms and two legs that work, and a mind that is capable of making them swim, bike and run.  So, on my Thanksgiving morning run, I think about how thankful I am for my health, my body, my family and friends.  It is a great way to start the day on a positive note.  If there isn’t an official Turkey Trot in your area, plan to start the day with a walk or run.  Get some friends and/or family and/or the family dog involved and make it a tradition.  Need more motivation, spend a few minutes getting to know Dick & Rick Hoyt, or about Rick Hoyt Can, or about the Challenged Athletes Foundation (this video is a call for donations – don’t feel obligated, but learn about how others are dealing with their challenges).  And, get out that door Thanksgiving morning – even if it is only for 10 minutes – and think about all you are thankful for.

Now, about those Thanksgiving dinners. . .
I did a talk last week and people kept asking about “healthy” substitutions for favorite desserts and holiday items.  I told them there are things that you only get once a year.  Enjoy them – just enjoy less of them.
Honestly, I’ll be baking pies next week.  I use – gasp – REAL BUTTER in my pies.  When I’m cooking for special occasions, I don’t scrimp.  What I do is have a smaller piece or serving than usual.

Here are a few things to keep in mind while thinking about those Thanksgiving dinners.  Remember: you can also mentally rehearse these ideas before you head to the Thanksgiving table.

• Take a spoonful of each food you want.  Try them and go back for more if you are still hungry (wait 10 – 20 minutes before going back for seconds).
• Take only those foods you know you love or are new to you.  Why spend calories on food you don’t love?
• Leave white space on your plate.  You don’t have to fill every inch of your plate.  Leave some room between food items.
• Use a smaller plate for your main course.
• Before heading back for seconds, ask if you are so full that you couldn’t comfortably take a 10 – 20 minute walk around the neighborhood.  If you’re too full, pack that extra serving to take home and eat later.
• Take half a serving of only the desserts you absolutely love.  If there is a new dessert, take a serving that is only bite or two to decide if you really want to spend your calories on it.
• Split a dessert with someone else.
• Take a walk after the meal rather than heading to the couch to fall into a food coma.  If you still want to nap after the walk, go for it.  At least you’ll know you’ve already worked off a few of those calories.

I hope you and yours have a happy Thanksgiving!

When there is food on our plates or in our bowls, we tend to think that is the amount we need to eat.  And, if there are things served along with it, we often think we need to eat that, too.  When we’re at a restaurant and the food arrives, we think that portion on the plate is the appropriate portion for us to eat.  Maybe this comes from when we were small and a parent would fix our plate for us.

At most restaurants, the food that arrives in front of us is more than a single portion.  For example, at PeiWei the Honey Seared Chicken is 420 calories per serving.  However, there are two servings on that plate that is brought to your table.  And, that doesn’t include the rice that is also on the plate (which is 170 calories per serving if it is brown rice with two servings per portion on the plate).  If you eat all of the Honey Seared Chicken and all of the brown rice, you’ll have eaten 1120 calories.  So, one way to eat fewer calories is to eat half of most of the portions you are served when eating out.  How about splitting with someone next time you go out?  Or, get a to go container and put half in it before you start eating.  That means you get two meals out of one order.

Another example is the new oatmeal at Starbucks.  When you order it, you get the oatmeal (made with water) and three packets – brown sugar, nuts and dried fruit.  However, just because you get those packets does not mean that you have to add them to your oatmeal.  If we look at the calorie content, the oatmeal is 140 calories, the brown sugar is 50 calories, the nut medley is 100 calories, and the dried fruit is 100 calories.  If you add all three packets, you’ve added more calories than the original food – the oatmeal.  Rather than getting 140 calories, you’re getting 390 calories.  Still, not a bad choice.  But, it is important to think about how adding those packets change the calories you are eating.  Yeah, it is only 100 calories or so if you don’t add the nuts or fruit, but all those “little” 100 calorie packets can add up.

So, next time you’re food arrives, or you sit down to eat, ask yourself “is this really how much I want to eat?”  If the answer is “no” then get the extra off your plate.  If there are add-ons to the food, ask if you really want it and the calories that go along with it.

Thanksgiving is three weeks away.  It seems so close.  There is so much to do to get ready!  The holidays tend to be filled with fun, food, family. . . .and STRESS!  All of these things can lead to over-eating when the big day comes around.  But, you don’t have to resign yourself to over-eating at Thanksgiving dinner.

A lot of preparation goes into Thanksgiving.  You can also mentally prepare yourself for those meals in advance to help set yourself up for success when the day arrives.  Here are some ways to help mentally prepare yourself for a healthy meal without coming away feeling as stuffed as that turkey (or tofurky).

• Think about those foods that you only get during the holidays.  Decide how much of them you’ll eat ahead of time.  Rather than spending your calorie bank account on foods you can get more frequently, spend those calories on these special foods.
• You don’t have to go into major calorie overdraft with your calorie bank account.  In the week leading up to the big meal (or meals), eat a little less at each meal than you normally would.  This “deposits” a few calories at each meal into your calorie bank account that you can use on the big day.
• Mentally rehearse how much you will eat and drink.  Think about how the food is served (at the table passing or buffet-style).  Envision yourself putting the food on your plate – and putting on a little less than you normally would.  Make the experience as vivid as possible – smell the smells, hear the sounds, etc.  This mental rehearsal will ease the decisions you have to make when you’re actually in the situation.
• Think about leaving some “white space” on your plate.  It doesn’t have to be filled to over-flowing.  You can always go back for more if you are still hungry.
• Use smaller plates rather than the big dinner plates.  Use one for salad and another for the other items.
• Take a taste of each food knowing that you can go back for those you really enjoyed later.
• And most importantly, remember to give thanks for all the wonderful food you have.

I know I’m looking forward to Thanksgiving.  I’m also going to keep these tips close at hand in the next couple of weeks to help prepare for the big day.  I hope you find them helpful as well.