Thanksgiving Game Plan

Here is a summary of my Weight Watchers meeting on November 17, 2009.

I hope that you are having an amazing week and are looking forward to this holiday season as much as I am. Remember Thanksgiving is just one day…with hard work and proper planning it doesn’t have to be a day of regret.

The Game Plan

Take some time before Thanksgiving to decide which foods you want to enjoy at your meal. It's important to do this before you sit down to eat.

Imagine yourself sitting down to Thanksgiving dinner. Visualize the spread and decide how you'll fill up your plate. Be sure to include your favorite items so that you don't feel deprived and overeat later. Make it a goal to be able to still see some of the bottom of your plate.

Here are some more tips for creating a strategy that will work.

Decide how much of a favorite food will satisfy you:
If you cannot conceive of eating just a small piece of Aunt Millie's famous pumpkin pie, cut out something else to account for the larger slice.

Select once-a-year foods:
Choose to eat dishes that are just served on Thanksgiving; avoid those that show up at every meal. After all, do you really want sweet potatoes topped with melted marshmallows plus an ordinary baked spud? Treat yourself with the dishes that are exclusively made for you on Thanksgiving.

Just say no:
Practice creative ways to say "no" in case you get pressured by others to take seconds (or thirds). Try moving or putting up the food after everyone is done eating. Cover the dishes with foil…this will help prevent you from going back and grazing.

There's always tomorrow:
If the meal is at your house, remember that there will be plenty of leftovers. If you won't be able to sleep knowing that there's half a pie in the kitchen, freeze leftovers immediately or give your guests doggie bags to take home. Invest in some of those cheap Tupperware containers so there won’t be any excuse for guests not to take home some leftovers.

Stop when you're full:
Push yourself away from the table when you've had enough. If you're not sitting within arm's length of the biscuits, you'll be less likely to overindulge. Really taste and enjoy your food. Be social eat slowly and talk with your family. Be sure to drink plenty of fluids and really focus on the STOP REST AND ASSESS technique. Remember it takes approximately 20 min for your tummy to tell your brain that its full…..by that time you have probably already unbuttoned your pants!

All foods have benefits:
Many Thanksgiving foods are packed with nutrients. For example, pumpkin pie is loaded with vitamin A (important for proper vision) and beta-carotene (a potentially powerful antioxidant). Green bean casserole and stuffing contain lots of folic acid (a B vitamin linked to the prevention of birth defects and, possibly, heart disease). Don’t punish yourself for eating these foods.

Broaden your focus:
Make the holiday about more than just food. Focus on your friends and family and remember what you're thankful for, like wearing a smaller size, more comfortably crossing your legs or feeling more confident about yourself.