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November 13 · Issue #117 · View online
a companion newsletter to the nad program
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I love Thanksgiving. It’s about food, friends, and family, and nothing else. I suspect lots of people feel this way which is why it’s so egregious to see Christmas displays before we’ve even had a chance to celebrate. My biggest tip: make a realistic plan and honor yourself by seeing it through. Any holiday revolving around food is tricky for weight gain (which typically begins around this time of year). Here is how I navigate turkey day plus the day after to keep the scale from climbing and still have a wonderful time.
- Half the sides should be veggie and lean protein focused (I included one of my tried and true recipes below).
- One glass of wine with the meal is plenty. I sometimes have half a glass before and half with.
- Limit dessert to a single one. It’s not necessary to have multiples and only encourages piling the plate with extra calories.
- Plan an after dinner walk or a pre-dinner hike in the woods.
- Each plate is half-veggies/salad, one quarter carbs (mac and cheese, let’s be honest), and one quarter turkey. Keep those proportions if you go back for seconds.
- Send leftover dessert home with someone else. If you want a slice for breakfast, fine, but the rest lives elsewhere.
- Plan a long bike ride, hike, urban walk, favorite workout for the next day. Even better, make that plan with a friend so you can’t get out of it and are mindful of not drinking too much.
If COVID has altered your plans this year, I understand. Being careful not to spread disease is the healthiest thing you can do 😷 Rebecca
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Why goal weights are destructive. I did a little video on Instagram that got a big response, so next week I’ll do a deeper dive into why goal weights run counter to sustainable weight loss. |
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I included this principle so you can start thinking now about how you’ll navigate all the temptations.
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Not Another Diet — Principle 7. Rules Are Better Than Decisions | by Rebecca Thomas | Not Another Diet | Medium
We set ourselves up for success by limiting our options and pre-deciding how we’ll navigate temptations. In doing so, we make using our willpower less necessary throughout the course of the day.
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It takes six months to lose all your holiday weight. Here’s how to avoid gaining it instead. | by Popular Science | Popular Science | Medium
For most people, the weight gain starts now, in mid November. This is common sense, but it’s also backed up by data. A 2016 New England Journal of Medicine study tracked 1,781 Americans using their internet-connected scales, following them for a full year to see how much they gained and lost. A typical person’s ramp-up begins now, according to the study’s findings, with a small spike as the calories from Thanksgiving hit our bodies.
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Citrus-Pickled Shrimp Recipe - Robert Stehling | Food & Wine
Robert Stehling of Charleston’s Hominy Grill brightens these pickled shrimp with fresh orange and turmeric. They’re fun finger food to serve at gatherings.
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