Eating as much as you want and not an ounce more is not a trick. It’s indulgence without punishment–it’s taking all that you need and leaving the rest.
It’s not practicing restraint but exercising freedom.
It doesn’t take the memory of an elephant to recall how foolish eating like one is on Thanksgiving. Last year you swore you’d never do that again, so how about living into your promise this year? For you know as well as I do that there’s nothing fun about lingering, semi-conscious on the couch in the pain of overindulgence.
#1 Keep it Balanced:
Load your plate with foods from all the groups. Have as at least as much space dedicated to vegetable dishes as to protein and carbs. A well balanced plate will help ensure your filling up on the less energy (and calorie) dense foods. This can easily cut your total intake of calories by 25% but who’s counting? (This is summary of Nutritional Freedom Strategy #1 from Strength for Life)
#2 Make Protein the Centerpiece
When you engage your nicely balanced, gorgeous plate of Thanksgiving food, start by eating a healthy portion of your protein first. Protein will increase satiety (lower appetite) and slow digestion of carbs to keep your energy from spiking and crashing. (for the full story see Nutritional Freedom Strategy #2 from Strength for Life)
#3 Cut the Hidden Calories
Some 40% of the total calories consumed in a typical thanksgiving meal is found in the details—the toppings, dressings, finishing elements and fluids. I’m not suggesting you go without butter for the meal but a little awareness will go a long ways. Watch the butter, easy on the gravy, have a glass of wine but enjoy the water as well. You can make a dramatic impact on the meals density by being mindful of all the small parts.
#4 Start Strong & Set Yourself up for Success
Thanksgiving is a busy day: There’s lot to do and that means stress and putting yourself on the back burner. For many that means starting their day with something sweet or nothing at all. Both which are the exact opposite of what you want to do.
Even if you ate calorie for calorie as much at the dinner, you’ll be better off on all accounts eating a breakfast that starts your day on the right note. You’re energy, mood, focus, metabolism will be better all day. That means less snacking, less stress, less using food to manage mood… my advice, do a the Inner Circle will do—and start your day with nutrient rich, calorie sparing Full Strength. You’ll be soaring all day on the energy and your appetite will be present and well behaved come time to dine big.
#5 Get Up & Walk it Off
When dinner is over, don’t linger around the table… move the conversation and social to another room. Be the leader. Encourage your family to get up and take a walk. A short walk will do wonders for using up the excess energy of all that food running around your body before it sends you into a spiral and starts piling up in fat cells for winter. Just a 10-15 minute walk will change your day for the better and leave all with more energy.
May you enjoy a day of abundance, connection and joy with family and friends.
Until Next Week,
Stay Strong,
Shawn
Follow Me: /Twitter/shawn_phillips
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| About the Author | |
| Author, innovator and expert in Life Performance for two decades, Shawn Phillips is as respected for his physique as his wisdom. Working with his brother Bill (of Body for LIFE fame) he helped create the performance nutrition giant, EAS. For a "how to" guide to a Lifestyle of Fitness Freedom, check out Shawn's most recently instant best-selling book from Bantam BooksStrength for LIFE, called by Next-Level in Transformational Fitness, Here. |
24. November 2009 at 12:11 pm
Shawn,
I’d also like to share something our men’s group discussed last night that goes right along with this Thanksgiving Holiday. Chapter 9 of ‘The 4:8 Principle’ deals with Gratitude. The chapter is rich in wisdom and practical ways to become more grateful. The take away from our group time was, “ZERO NEGATIVITY.” Watch out for the tape that runs in your head. That self-talk that can be so negative. “Out of the overflow of the heart, the mouth speaks.” A zero tolerance for negativity will increase your potential for joy. Be mindful of any negativity and stop it before it begins playing in your head. Understand that negativity saps your joy. As Paul encourages us; think on whatever is true: pause and consider the truth of a situation; be careful when judging others (Roman’s 2). Paul exhorts us to be positive, “Whatever is true, noble, just, pure, lovely, of good report, of any virtue and praiseworthy, THINK – MEDITATE on these things.”
Develop a ZERO tolerance for going negative and your JOY will increase.
God bless you and have a wonderful Thanksgiving.
I’m Grateful for you,