Stay the Course on Thanksgiving

Nov 3, 2022

 by Marina Martinez

You work too hard in the gym every day to throw it away this Thanksgiving. It is possible to stay disciplined and stay the course. That said, we believe in balance for a truly healthy lifestyle. Unless you are training for something very specific, we suggest focusing more on thoughtful choices and moderation than deprivation if it will make you miserable. This helps create lasting habits, versus short-term diets. 

Here are 5 easy tips to help you make better choices this Thanksgiving WITHOUT depriving yourself!

1) Don't Skip Breakfast
It's easy to think that skipping breakfast will justify a huge Thanksgiving dinner, but this really sets you up to fail. Instead, opt for a filling, nutritous breakfast to help you make better choices when it's time for dinner. Skipping breakfast on Thanksgiving is like grocery shopping hungry... just don't do it. We even suggest having healthy snacks on hand in case you start to get hungry before dinner! 

2) Get Active Early
Before the day gets away from you, get your workout in with us at 9am! Have family in town? Bring them! Can't make it to the gym? Go for a walk or do a home workout. Just get moving! Physically, you get a head start on burning those calories you'll consume. Mentally, you are less likely to want to eat AGAINST the effort you put forth in your workout. 

3) Don't Drink Your Calories
Throughout the day, ensure you are drinking plenty of water. You'll stay hydrated, it will help you not overeat, and is away to avoid the empty calories from sodas & juices. Additionally, limit your alcohol intake. Save the calories for your food! 

4) Plan Your Plate
Take a look at your options & decide what you'll be having before you start piling on the food. This will help avoid going back for seconds. Decide on your must-haves & watch those portion sizes! 

5) Eat  s l o w l y  !
Savor Each Bite! Make sure you are tasting, chewing, and enjoying each mouthful. Put your fork down between bites. Enjoy the company & conversation! Taking it slow will also help you reach the feeling of fullness and satisfaction as well, hopefully meaning you avoid going back for unnecessary seconds!

In addition to eating in moderation, WHAT you eat makes a difference, too. Healthier, nutrient-dense foods will keep you full & curb the cravings. So, what should you skip and what should you serve? It all depends on the ingredients and recipes used, and how they're cooked. Just about anything can be made healthy or unhealthy. But for some general guidance, here is our list of a few Skips & Serves! 

Oven Roasted White Meat Turkey: SERVE

Green Bean Casserole: SKIP

Roasted Vegetables: SERVE

Mashed Sweet Potatoes: SERVE

Stuffing: SKIP

Butternut Squash Casserole: SERVE

Steamed/Sauteed/AirFyer Green Beans: SERVE

Apple Cider: SKIP

Salad: SERVE

Pecan Pie: SKIP

Don't LOVE it: SKIP


Keep in mind you decide where you will make allowances or not. It's your discipline to manage and your goals that you will get closer or farther from... but no matter what, keep moderation in mind. If you are going to make allowances, at least make sure it's something you absolutely LOVE so it's worth it!

If you're in charge of all or part of Thanksgiving dinner, remember than anything can be made healthy or unhealthy. If you ask us, it's definitely worth the extra effort to make a delicious & healthy dinner that you can eat guilt-free and take your closer to your fitness goals you're working so hard for every day! 

Now let's talk pumpkin pie! 

Pumpkin is Fall's Superfood! Low-calorie and rich in vitamins, minerals and antioxidants, pumpkin is a must this holiday season. It can help prevent sun damage to skin, boost your immune system, protect your eyesight, lower your risk of certain cancers and promote heart health. When turned into a pie however, it can get really unhealthy really fast! So here is our healthier, guilt-free (but just as yummy) version of pumpkin pie. 


Healthy Pumpkin Pie Recipe

1Hr Total Prep & Cook Time (Just 15 min to easily throw it together!) 


1 Almond Flour Pie Crust (or you can make your own!)
15 oz of Pumpkin Puree (canned or freshly pureed)
1/2 c Coconut Cream (or Heavy Cream) 
2 Large Eggs (best at room temperature)
2/3 c of powdered erythritol (or your favorite healthy sugar substitute- none of that Splenda crap) 
2 tsp Pumpkin Pie Spice
1/4 tsp Sea Salt
1 tsp Vanilla Extract


Make your pie crust if making it from scratch and allow it to cool
Preheat your over to 325 degrees (or adjust the temp if you handmade your crust)
Beat all other ingredients in a bow at a medium-low speed until smooth (Be careful not to overmix)
Pour your filling into your pie crust
Bake for about 45 min (in a water bath, if possible, to reduce the risk of cracks) The pie should be almost set but jiggly in the center when ready
Let it cool completely on the counter and then refrigerate for an hour or longer before serving

Make mindful choices this Thanksgiving as you enjoy time with family & friends!



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