Don't Start Gobbling Where the Turkey Left Off!

 The average American gains 7 to 12 pounds between Thanksgiving and New Year’s. Of course, that is followed by a resolution to lose weight.  I’ll talk about New Year’s later, for now let’s focus on making it through the holidays without gobbling on extra pounds!

The turkey isn’t usually the only thing getting stuffed this time of year. There is yummy food all around and plenty of it to overstuff all of us. So here are some tips to help you not gain those extra pounds.

Plan ahead. When going to a potluck, always bring something that is healthy for you to eat. Then fill up on the healthy food before going for the melt in your mouth sweets. See the recipe at the end of this article for a great tasting, healthy dip.

No Gobbling. Eat your food slowly. It typically takes 20 minutes from when the time your stomach is full to the time you actually have the “full” feeling. Do the math, that’s an extra 20 minutes of food. Yikes!

Eat small and increase variety. Let’s be realistic. We are going to eat some great tasting food that rarely passes our lips other times of year. That’s okay. Have very small pieces of several different desserts. Don’t feel you have to take a regular size piece of all the ones you want to eat.

Eat White Meat. The dark turkey meat has more fat than the white turkey meat. So go for the white and don’t eat the skin, which is fat anyway.

Try Alternatives. Lots of extra fat is added on with butter and gravy. Try alternatives in the spice isle, such as Molly McButter or Ms. Dash salt free seasoning. They really can be quite good and enhance the natural flavor of the food instead of just masking it.

Be Selective. If you love mashed potatoes with butter on them and that’s your passion, then eat it. Then say no to something that you are really not that crazy about. Look at it as enjoying what you love and limiting the stuff that is “okay.”

Think Ahead. Keep in mind your fitness goals for the future. Don’t get mesmerized by the food and go into a glazed trance putting all that food on your plate! Believe it or not, there will be leftovers. You can always eat it the next day.

Think Small. Try using a small plate (like a traditional salad plate). I know it sounds weird, but it really works. Fill the small plate up with food. If you are still hungry you can always go back. Typically, no matter what the size of the plate we over fill it. So why not start small to begin with?

Here's a great recipe for dipping chips, veggies or anything. Eat up, and don't worry, you are not cheating. WARNING: Even teenagers and little kids have been known to like this dip!

Carla's Ultimate Protein Dip
1 Cup low fat ricotta cheese
1 Cup non/low fat cottage cheese
1 Tablespoon Ms. Dash seasoning
5 Tablespoons lemon juice
1 or 2 packets of Splenda

Mix in blender until smooth. Pour in a dish and enjoy with fresh veggies, as a sandwich spread, or for dipping chips (see below). Feel free to add more or less of the ingredients to suit your taste!

Chips
Cut whole wheat flour tortillas or corn tortillas into chip size pieces. Put on cookie sheet and cook in preheated oven at 400 degrees for 7 - 10 minutes, until edges are slightly brown. Cool on the cookie sheet for a crispier crunch. Use the dip above and enjoy!

This is a great recipe for those of you following a Synergy Eating program. Protein is obtained from the dip, veggies are the fibrous carbs and chips are the starchy carb.