The Holidays Are Here

by Jaime Brenkus

As you may know, the average person tends to gain between 5-7 pounds during the holiday season, from Thanksgiving to New Years. This year, don’t be average.

Of course, we look at Thanksgiving as a day full of eating and watching lopsided football games. But this year will be different. We’re going to give you a healthy strategy for getting through Thanksgiving without all the added fat and calories, while still keeping the taste and tradition you enjoy.

Remember, it ALWAYS comes down to portions when trying to have a successful weight management plan.

Turkey Day Meal Building Strategies:

Turkey Breast
Skip the thighs — each one contains more calories than a thick slice of prime rib. Skinless white meat, on the other hand, is a top source of lean protein, with only 102 calories in three small slices. Eat 3-4 ounces at each meal that day.

Stuffing
Made straight from the box, one-half cup of stuffing packs a not-too-terrible 107 calories, compared with at least 300 calories for homemade batches. Your serving of this starch should be half the size of your fist.

Sweet Potatoes
Rich in fiber and low in calories (just 125 per half cup). Sprinkle with a dash of cinnamon, which has been shown to stabilize blood sugar levels. Serving size should be half the size of your fist.

the holiday are here sweet potatoes evergreen wellness

Healthy Dip
Dip fiber-rich carrots, celery, and bell peppers in hummus instead of ranch dressing, and you’ll gain a gram each of protein and fiber per 25-calorie tablespoon.

Gravy
Despite its bad reputation, gravy isn’t a diet disaster. A quarter cup has just 50 calories. Think drizzle, not pour!

Red Wine
Treat yourself to a small glass of red wine. It’s rich in resveratrol and proven to be healthy in moderation. However, remember that for every glass of alcohol you drink, you have to omit half a starch and a piece of fruit.

Cranberry Sauce
Just one-half cup contains four tablespoons of added sugar and 210 calories. A better bet: unsweetened applesauce, which gives you the same cool, fruity taste with a quarter of the sugar.

Biscuits or Cornbread
Buttermilk biscuits pack more than 200 calories each (a cornbread muffin runs close behind with 175). Instead, eat healthful whole grains with one small whole wheat roll. Only one please.

Green Bean Casserole
What happens when you drown a vegetable with creamy canned soup and fried onions? You get a dish that contains nearly as much fat as you’d get from a small hamburger — in a single cup! Eat your vegetables in their raw form when possible.

the holiday are here green bean casserole evergreen wellness

Desserts
Apple Crisp: 227 calories, 5 grams fat. A good choice, hopefully more apples than crisp. Pumpkin Pie: 316 calories, 14 grams fat. You can eliminate most of the fat by not eating the crust. Pecan Pie: 503 calories, 27 grams fat. Only a smidgeon, way too high in fat.

Last updated : 11.22.2017
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Written byJaime Brenkus

Celebrity exercise guru and Evergreen Wellness® Fitness Coach Jaime Brenkus is an early innovator of exercise videos in the 90s, having created the highly successful “8-Minute” video series featuring the blockbuster-selling “8-Minute Abs” video. Jaime has helped millions of people get fit, having also developed other well-received health and wellness products, including the Perfect Portions control plate. Jaime is also certified by the American College of Sports Medicine as an Exercise Physiologist – a designation he has held for nearly two decades. By teaming up with Evergreen Wellness, Jaime brings his fitness expertise to older adults through easily performed workout videos, in-person events, live streams, seminars, classes, and endorsed wellness-related products. As an Evergreen Wellness Fitness Coach, his goal is to add more “boom” to baby boomers’ lives, inspiring them to look and feel better by leading happier, healthier lifestyles.

Coach Image

Written by Jaime Brenkus

Celebrity exercise guru and Evergreen Wellness® Fitness Coach Jaime Brenkus is an early innovator of exercise videos in the 90s, having created the highly successful “8-Minute” video series featuring the blockbuster-selling “8-Minute Abs” video. Jaime has helped millions of people get fit, having also developed other well-received health and wellness products, including the Perfect Portions control plate. Jaime is also certified by the American College of Sports Medicine as an Exercise Physiologist – a designation he has held for nearly two decades. By teaming up with Evergreen Wellness, Jaime brings his fitness expertise to older adults through easily performed workout videos, in-person events, live streams, seminars, classes, and endorsed wellness-related products. As an Evergreen Wellness Fitness Coach, his goal is to add more “boom” to baby boomers’ lives, inspiring them to look and feel better by leading happier, healthier lifestyles.

Disclaimer: This content is for informational purposes only and it is not meant to be relied on as medical advice, diagnosis, or treatment. Consult your physician before starting any exercise or dietary program or taking any other action respecting your health. In case of a medical emergency, call 911.

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