9 Tips to Survive Thanksgiving Dinner While Living a Healthy Lifestyle

9 Tips to Survive Thanksgiving Dinner while living a healthy lifestyle | 21 Day Fix Approved

Save

Yes, you can survive Thanksgiving dinner while living a healthy lifestyle.

Thanksgiving dinner doesn’t have to be an all-out food fest or an excuse to kick your diet to the curb.  I will share 9 simple tips to help you survive turkey day without blowing your healthy eating plan.  These tips are inspired by Autumn Calabrese, Beachbody celebrity trainer and creator of the 21 Day Fix.

Check out Autumn Calabrese’s Thanksgiving dinner video tips.

A typical Thanksgiving.

Do you recognize this typical scenario?

You approach Thanksgiving with the best of intentions. You fill your plate with veggies and salad (no dressing, thank you very much), a bite-sized piece of turkey, and exactly one small scoop of stuffing.

Maybe a teeny tiny portion of mashed potatoes, just because your hubby makes the best roasted garlic mashed potatoes ever. And just a dab of gravy…

Three slices of pie (with whipped cream), two glasses of wine, and a whole heap of regret later, you have to discreetly open the top button of your skinny jeans because you can no longer breathe.

Better yet, you change into yoga pants and a big ‘ol sweater to give your tummy room to digest all the Thanksgiving goodies.

Can you relate?

This year let’s approach Thanksgiving with a plan.

According to Autumn, some common Thanksgiving pitfalls are:

• We fill our plates with too much protein, tons of carbs and lots of oil/fat. Thinking in 21 Day Fix container terms, there is an excess of YELLOW, BLUE, ORANGE and TEASPOONS.
• We eat mindlessly (also endlessly).
• We think nothing of going back for seconds. Sometimes thirds.
• We don’t pay attention to portion sizes.

What to do?

Create a strategy for your Thanksgiving eating, especially if you are not in control of what is served.

Autumn’s Tips to Tackle Turkey Day.

1.  Know proper portion sizes.

If you follow the 21 Day Fix eating plan, be familiar with your container sizes.  If you don’t use them on a regular basis, practice the week before Thanksgiving.

If you follow another eating plan, just familiarize yourself with what proper portions are. Precision Nutrition has a helpful guide using your hand as a measuring tool.

2. Fill your plate with veggies and salad FIRST, so there is less room for high calorie side dishes.

3. Budget for those extra carbs. 

For Fixers, skip a YELLOW and PURPLE container the day before and the day after Thanksgiving to account for extra carbs.

All others, go light on the carbs/fruit the day before and after.

4. Make smart food swaps. 

Autumn says she likes cranberry sauce on her turkey, and can do without the gravy.  If you love stuffing, maybe you don’t need mashed potatoes too.

I love Autumn, but I think her list could be a little more comprehensive.  So here are some of the strategies I’ll be using too…

Cameo's bonus tips:

5. Only choose foods you love.

This is similar to Tip #4, but I don’t make 1-for-1 swaps.  I just fill my plate with foods I love. I eat turkey, homemade stuffing and gravy probably once a year. All three will be on my plate.

6. For dessert or other decadent treats

Just enjoy a small piece of pumpkin pie.

7. Give your favorite Thanksgiving recipe a healthy makeover.

Can you lighten up some of your holiday staples? Check out Pinterest for ideas or google “healthy Thanksgiving recipes.” Beachbody shares these Thanksgiving recipes.

8. Eat light the rest of the day.

I have a light breakfast most likely Shakeology to fuel my body and (I do drink my coffee!) to save calories for the feast.  We eat our Thanksgiving meal at lunchtime.  For dinner I’ll have leftovers – but in Fix-approved portions.

9. Make sure to exercise!

Try something fun like walking a Thanksgiving 5k with your family, take a hike after dinner, or just pop in your favorite workout DVD. The 21 Day Fix anyone?

Thanksgiving Plate Comparison

A typical meal.

The plate on the left is a typical Thanksgiving plate, loaded with carbs and fat.  It has turkey, gravy, and big ‘ol helpings of stuffing, sweet potato casserole and cranberry sauce. Served with a hefty serving of wine.

In 21 Day Fix Containers this would probably equal:

• 2 RED (turkey),
• 5 YELLOW (2 for wine, 2 for stuffing, 1 for potatoes)
• 1 PURPLE (cranberries)
• plus several TEASPOONS to account for gravy, fats & oils.

Autumn’s Fix-Approved Plate

Autumn chose salad, green beans, turkey, and tiny portions of stuffing and sweet potatoes.

She counted the containers as:

• 1 RED (turkey),
• 2 YELLOW (1 for wine, 1 for stuffing + potatoes + cranberries)
• 2 GREEN (salad + green beans)

Note:  She mentioned the green beans had almonds and oil, but in her calculations did not account for those containers.

Want to see Autumn break it down for you?  Check out this video:

Core De Force is HERE!

Core De Force is HERE!

I don't know about you but I have been waiting very patiently for the launch of Team Beachbody's newest home fitness program, CORE DE FORCE.

It's a mixed martial arts inspired total body transformation program. This program is created by former Les Mills instructors, Joel Freeman and Jericho McMatthews. They created a 30 program that requires ZERO equipment to really transform your entire body. There is a very simple to follow meal plan using the portion fix container system, plus the workouts are all 25-45 minutes in length. Anyone can do the program, regardless of your ability level. There is a great modifier in each workout.

I am loving the program and I can't believe that after 3 years of working out and eating clean that I can still get some killer muscle soreness! I think you are going to love it too. Plus it really is coming at the perfect time. We ALL need a little extra accountability over the holiday months!

So if you are interested in the program I have a few options for you!

#1 I highly recommend that you join me in my Core De Force Test Group which will start on the 14th of November. In this group I will basically walk you through everything you need to know about the program. How to navigate the meal plan, I will give you recipes, tips, daily accountability and support so that you start and finish the program to get the results that you want. Does this sound like something you would like to do?

Here are the requirements:
1. I must be your Team Beachbody Coach.

2. To join the challenge group you must commit to the entire program for 30 days, the nutrition plan and 30 days of Shakeology. The best bang for your buck is to get the Challenge pack because it gives you all the tools you need, plus an extra DVD with an entire workout called the MMA Mashup, plus discounted price and shipping! It also gives you exclusive access into my personal 1:1 mentoring support group where you will have others and myself to keep you on track daily.

To get your Challenge pack Click here

If you wish to have the digital version of the challenge pack which means no physical DVDS and access to streaming choose this option: Click Here

If you already drink Shakeology and would like to try our performance line and increase your results choose this option: Click here 

If you would like to sign up as a coach on my team then you can do so at this time and get your $40 coach sign up fee waived, get the challenge pack and then receive 25% off all additional purchases you order from Team Beachbody. You have the choice to actively pursue coaching at this time or in the future and take advantage of my team trainings or you can remain a loyal preferred customer as long as you would like. There is no commitment required and you can change or cancel at any time with no fees.

To sign up as a coach with Core De Force: Click here

All of these links will be LIVE by 2:00 pm PST which is 5:00 pm EST. So if you log in early and try to click the links and they do not work that means that the program hasn't gone live yet!! So don't panic you will be able to get your copy!

It will also be available to you within 24 hours in Beachbody On Demand. When you get a challenge pack you get access free for 30 days! So you can actually start downloading the nutrition guide, program manual and start planning your workouts before you receive your physical copy. So exciting, right?!

ONCE YOU PLACE YOUR ORDER PLEASE SEND ME A MESSAGE so that I can make sure that everything goes through. Then I WILL add you to the group and get you up and running.

Please let me know if you have any questions at all!

If you do not wish to participate in my support and accountability group and would just like to purchase the program separately you can do that on November 1st at 12:30 pm PST or earlier.

Here are your options:
Base Kit
Deluxe Kit
Deluxe DVDs
Deluxe Upgrade

If you would like more information on Core De Force and My Test Group, please send me a message!

I am so beyond pumped for this program and for you to experience!!! I can't wait to hear what you think!

As your coach if you ever need anything at all please don't hesitate to reach out and ask! I'm happy to assist you in any way that I can!

I look forward to hearing back from you all as you purchase your programs and get you started in the support and accountability group! 

10 Yoga Poses For A Road Trip

Do you enjoy exploring the world by car? Me too. I recently took a six-hour road trip from Los Angeles to California’s central coast. The drive was breathtaking, but about three hours in I started to become fidgety and uncomfortable. As a yoga instructor, that’s particularly unsettling, as I’m used to feeling comfortable with my body.

But I also know how to quickly get comfortable again and I’m sharing that knowledge with you! If you’re going a little stir crazy in the car or just starting to feel stiff on your road trip, pull over and do these 10 yoga poses. In 10 minutes or less, these yoga poses can give your muscles, tendons, ligaments, and joints the attention they need to help you feel less stiff. And that makes life behind the wheel a whole lot more pleasant.

10 Seated Yoga Poses For Your Next Long Road Trip

Spinal Twist (With car seat assistance)

The lower back is the loudest barker when you’re dog tired behind the wheel. Start by facing in your seat with your feet flat on the floor and hip distance apart. Twist your upper body so that you are looking out the back window, gripping your seat with both hands to assist in holding the pose and deepen the stretch. Take eight to 10 breaths. Repeat in the other direction.

Accomplished Pose or Lotus

When you sit too long in one position your hips and inner thighs can get sore. This pose can help ease the ache. It will be slightly more difficult if you have a small car or are blessed with beautiful, long legs (of which I am not, hence my name The Tini Yogini), but the gist is this: You sit in a lotus position on your car seat. Place the outside of your right foot on top of your left thigh, close to your groin. If that feels comfortable, carefully bring your left foot up and over your shin, placing it on your right thigh. Allow the backs of your hands to rest gently on your knees, thighs, or on your lap. Straighten your back and hold this pose for as long as you comfortably can (at least eight to 10 breaths). Switch leg positions, and repeat.

Seated Figure Four Pose

This pose is especially good for opening the inner groin, thighs, and hips. It also works wonders for sciatica sufferers. Start by facing forward in your seat with your feet flat on the floor and spread slightly wider than hip distance apart. Keeping your left foot flexed, pick it up and rest your left ankle on your right thigh. You can stay here if you feel a deep enough stretch, or you can thread your left hand between your legs and grab onto the back of your right thigh to go a bit deeper. Hold onto your left hand with your right hand to pull both legs toward your chest (you can place your right foot on the seat if you like). Hold for eight to 10 breaths. Switch sides, and repeat.

Neck Rolls

People often hold tension in their necks and shoulders, and even thinking about driving is enough to make it worse. To loosen up, simply roll your head from side-to-side several times. Start by sitting tall in your seat and tucking your chin toward your chest as you roll your shoulders back and down. Now roll your head to your right, moving your right ear toward your right shoulder. To intensify the stretch, place your right fingertips above your left ear and your left fingertips on your left shoulder, and pull very gently in opposite directions. Hold for eight to 10 breaths. Repeat on your other side.

Seated Forward Fold

Is your lower back still aching after performing the previous stretches? Try this one next. Place both feet flat on the floor so that they’re hip-width apart. If you have room, reach for the floor with your hands, keeping your back flat as you hinge forward. Drop your head at the end to stretch your neck. If you can’t fold all the way down, rest your arms and head on the dash. In addition to opening up your low back and neck, you should feel a stretch in your hamstrings. Hold for eight to 10 breaths (or even longer if you like).

Legs up on the Dashboard

Now it’s time to kick back. This pose will restore blood flow to your pelvic cavity and the lower back, and release swelling in your legs and feet caused by sitting for extended periods. You may need to push your seat back (and recline it a bit) for this stretch, especially if you have long legs. Place your feet on the dash with only a very slight bend in your knees, and lean back. That’s all there is to it. Hold for at least eight to 10 breaths, but for as long as you like.

Seated Head To Knee Forward Bend

You can transition into this pose right after you do “legs up on the dashboard” to stretch your hamstrings, inner thighs, hips, and spine. All you have to do is keep your right leg extended with your right foot on the dash, and pull your left leg in, resting your left foot on your right thigh. Keep your spine straight, and then fold over your right leg. Hold for eight to 10 breaths, and then switch sides.

Anterior Shoulder Stretch (With car seat assistance)

Odds are you sit in your car in much the same way you sit at your desk — hunched over. The result: Tight shoulders. Begin by sitting up straight with both feet flat on the floor. Lean forward slightly and grab the seat behind you, extending your arms as you continue to lean forward. In addition to your shoulders, you should feel a stretch in your chest. Hold for eight to 10 breaths.

Posterior Shoulder Stretch

This stretch, which targets the posterior region of your shoulders, is a perfect one to do after the anterior shoulder stretch. Sit tall with both feet flat on the floor. Reach your arms straight out in front of your shoulders and interlace your fingers with your palms facing inward (you should feel a stretch in the tops of your wrists). Arch your back to create a C-shape with your torso, rounding your shoulder blades, and then drop your head to stretch the back of your neck. Hold for eight to 10 breaths.

Cow Face Arms

This stretch also targets your shoulders and arms, especially your triceps. Sit up straight in your seat with your feet flat on the floor. Raise your right elbow and drop your right hand behind you. Now reach your left hand behind you, reaching up to grip your right hand. If that’s too difficult (or uncomfortable), reach your left hand up to grip your right elbow, pressing down gently. Hold for eight to 10 breaths. Switch sides, and repeat.

Skinny Broccoli Salad

SKINNY BROCCOLI SALAD RECIPE

 

PREP TIME

30 mins

TOTAL TIME

30 mins

 

This light and crunchy broccoli salad with creamy dressing, grapes, celery, and raisins is my new favorite way to enjoy broccoli.

Author: Martha | Simple Nourished Living

Recipe type: Salad

Serves: 8

INGREDIENTS

• 4 cups small broccoli florets (about 1½ pounds)
• 1-1/2 cups seedless red grapes, sliced in half
• 1 cup chopped celery
• ½ cup dried cranberries
• ¼ cup salted sunflower seed kernels
• ⅓ cup light mayonnaise
• ¼ cup plain fat-free yogurt
• 2 tablespoons sugar (or sweetener to taste)
• 1 tablespoon white vinegar

CRISPY SOUTHWEST LASAGNA

I found this recipe in Trim and Terrific by Holly Clegg when Bryan and I first got married. I bought it used off of Ebay and this recipe was a winner. I think I stopped using it after that. Anyway, here you go.

Crispy Southwest Lasagna

1 pound ground turkey
Diced tomatoes with Juice
Can green chilies
2 tsp chili powder
1 1/2 tsp cumin
1 tsp garlic
2 egg whites
2 cups cottage cheese
14 Whole Wheat tortillas
Corn
Cheese

1. Preheat oven to 350 degrees.
2. Cook meat with tomatoes, chilies, and spices.
3. In a small bowl, blend egg whites with cottage cheese until completely combined
4. Spray 13×9 dish. Tear up tortillas into quarters. Cover the bottom of the dish with some of the quartered tortillas.
5. Layer all corn, half meat, cheese, then more tortillas.
6. Layer cottage cheese mixture, rest of ingredients, top with remaining tortillas and cover with cheese.
7. Bake for 30 minutes

MEXICAN EGG SCRAMBLE

Yesterday we had the neighbors over for a cookout. I did pretty well. We had grilled chicken, asparagus and a Garden Veggie Salad. But, I also made a chocolate cake. I’ve been doing the 21 Day Fix and haven’t baked the entire time, which is pretty good for me! So I decided I could bake a cake and send the rest home with the neighbors. Well, not only did they not take it home but they didn’t even eat any! I still did well, I only had one normal person size piece instead of my typical quarter. But I still feel gross because it’s been awhile since I’ve eaten something like that. This morning I needed to step up my game with the vegetables.

I shared a recipe yesterday, Venison Spaghetti, where I spoke about hiding vegetables in food. What better place to hide vegetables than in scrambled eggs? Bonus: we already have been doing it, my husband loves peppers in his eggs! So what’s a few handfuls of spinach going to hurt?

Mexican Egg Scramble

No measurements for this recipe, it all depends on how many people you’re feeding and really, you can’t go wrong!

Eggs
Bell peppers, chopped (any color or every color!)
Onion, chopped
Cilantro, finely chopped or just torn
Spinach
Splash of milk
Cumin
Chili Powder
Garlic Powder
Pepper
Hickory Smoked Salt
Cayenne

1. Crack the eggs in the pan and add your splash of milk. Add all the seasonings and stir until combined.
2. Add all the vegetables but the spinach and cilantro. Cook until the eggs are almost done.
3. Add a few handfuls of spinach and the cilantro. Stir while it cooks until the spinach cooks down.
4. Serve with salsa and a tortilla 21 Day Fixers – only if you can afford it for the day!

Tortilla Soup

This is one of our favorite winter recipes. IT is hearty, full of veggies and protein, and our son loves it! The whole time he was eating it his whole body tensed up and his eyes would get huge. (No, it wasn’t too hot!) This recipe can be made on the stove or in the crock pot. It does take some prep work to chop all of the veggies, but it is worth it. If your crock pot or stock pot is big enough, I like to double the recipe and freeze the leftovers.

Tortilla Soup

1 pound ground (venison, beef, turkey, chicken, ect. We prefer venison)
2 tomatoes
5 potatoes
5 carrots
5 stalks of celery
1 onion
2 tbsp chili powder
2 tbsp garlic powder
1 tbsp cumin

1. Brown meat and drain.
2. While the meat is browning, chop all of your veggies and put them in your crock pot.
3. Add the drained meat.
4. Cover with water and add spices.
5. Cook on low for 6-8 hours or until veggies are tender
6. Crunch tortilla chips at the bottom of a bowl and ladle soup over chips. Top with cheese and serve.