My thanksgiving plan of attack.

Most people who are trying to lose or maintain weight often have a feeling of dread when it comes to Thanksgiving, and other food-centered holidays. The invading thoughts of ruining all the hard work that has been put in, the calorie heavy foods, the sleepy and sometimes uncomfortable feeling of eating too much at those larger than life meals with all your family and friends, I get it. It can be scary, but there is good news and bad news when it comes to events like Thanksgiving.  

The good news:  Our evolution has equipped us for events like this, believe it or not. The historic human was very accustomed to ‘feast and famine’ eating. It helped us survive hardships and gave us the ability to be nomadic in the search for our next meal.  Eating larger amounts of food in a short amount of time is our thing! In fact, it’s most of the animal kingdom’s thing. 

The bad news:     With our advancing technology and expanse of agricultural abilities, the famine never comes in high-income countries anymore. That means we’ve gone from ‘feast-and-famine’ to ‘feast-and-more-feast’. This is where our biology works against us. Our body’s a designed to only burn what is absolutely necessary as we look for the highest Calories foods we can find. We got REALLY good at that; Calorie jammed food with next to no effort! Our everyday lives challenge us in the opposite way now, and our genetics haven’t quite caught got the memo yet. 

The MORE good news: If you eat a healthy balanced diet about 80% of the time, with a balance of energy intake versus energy expenditure (a.k.a. Calories-in vs. Calories-out), occasions like Thanksgiving dinner won’t really have a great effect in the long run. As long as these feasts are, as mentioned previously, occasions

Sculpt members have been coming to me, asking for help with the upcoming Thanksgiving, no doubt having nervous feelings about un-doing their progress. I’m going to let you in on my plan of attack for the weekend. Keep an eye out for ‘Sculpt’s Ten Tips to Thanksgiving’ that will be coming out before this weekend.

Breakfast: 

Strawberry Protein Shake:

  • 2 cups frozen strawberries
  • 1 cup Soy milk
  • 1 scoop Soy Isolate Protein Powder
  • 1 tsp vanilla extract
  • 1 cup water

I don’t eat eggs, but my boyfriend will be having an egg-white frittata:

  • 3 egg whites
  • 50g red peppers
  • 50g green peppers
  • 50g white onion
  • 50g spinach 
  • 50g black forest ham

with a slice of lightly buttered toast, and knowing him, some orange juice.

Lunch:

Open faced chickpea salad sandwich:

    (Serves 6)

  • 1 can chickpeas (mash with a fork until most chickpeas and broken up into pieces)
  • 1 stalk of celery
  • ¼ red pepper
  • 1 tbs veganaise (or mayonnaise)
  • 1 tbs yellow mustard (plus more, to taste)
  • 1 tsp dry dill
  • 1 tsp coriander
  • 1 tsp garlic salt
  • Salt and pepper, to taste

One serving on a slice of bread with lettuce, alpha sprouts, and extra mustard.

 

Dinner (thanksgiving meal):

- Hardy serving of salads and vegetables, adding these to my plate first to take up at least ½ of the plate.

-Starchy vegetables (corn, sweet potato, mash potato), ¼ of the plate.

- Tofurkey (you do you when it comes to the meat or alternative serving), ¼ of the plate.

- 1 bun on the side

- 1 glass of wine, rest of the night I will be having sparkling water with fresh lime

- 1 serving of dessert, my most favourite that is available (to be determined).

 

I’m also making sure that I am bringing some of the veggie dishes, and one of the desserts. It’s a good way to track at least some of your meal without feeling like you’re inconveniencing the host. 

In the end, we encourage all of you to enjoy your meal with your loved ones, because that is more value than any number ever could.

 

Keeping you food conscience,

Coach Jessica

CrossFit Journal: The Performance-Based Lifestyle Resource