Guilt free T


Guilt free T day



It’s almost Thanksgiving and when that day comes, you feel you must eat everything you just love, right?  Well, you can enjoy a little extra of your favorite foods on Turkey Day–minus the regret–with some strategic trade-offs that balance out your plate.  These strategies will make your Clayton, MO Personal Trainer very happy.


If you just have to have….


Splurge on the bird–the protein in turkey helps slow the digestion and absorption of carbs, resulting in more stable blood sugar and insulin control.  That means you won’t be scrounging in the fridge for leftovers an hour after eating.  Skinny bird–if you can live without the skin, you’ll save about 4 grams of fat from a 4-ounce portion.

  • Keep servings of stuffing and mashed potatoes to about the size of half a tennis ball, or have a whole-tennis-ball-size portion of one or the other.
  • Pile the white and dark meat for a portion that’s as large as a bar of and a half of soap.
  • For dessert, savor a sliver of pie.  Use the two-thumbnail guide
  • You can enough gravy and cranberry sauce to fill a shot glass each.

gulit free Turkey day


Or if you just have to have…


Sure, cranberry sauce can be full of sugar, but those berries are also loaded with anti-oxidants, which have been linked to a reduced risk of heart disease, cancer and Parkinson’s.


  • If this tangy-sweet staple is your weakness, go for a big scoop, about half the size of a tennis ball.
  • For desert-yes, you still get it!–grab only a sliver of pie (use two thumbnails as a width guide) to keep the total sugar in check.
  • Add matching portions of stuffing and mashed potatoes, along with a helping of skinless white-meat turkey the size of a smartphone.  Top it with a shot-glass-size portion of gravy.
  • GO GREEN- No matter which plate you pick, round out the meal with a handful of lightly sautéed green beans.


Or if you just have to have…


Go ahead:  spoon up a generous portion, about the size of your fist.  Bonus it it’s made with whole-grain bread or corn bread, which counts as a serving of whole grains (fitting in at least three daily servings of which is tied to a lower risk of diabetes and heart disease).

  • Opt for a portion of skinless white-meat turkey about as big as a smartphone, topped with golf-size dollops of gravy and cranberry sauce.
  • Ready for desert?  Have pumpkin or fruit pie.  And no need to stay with a sliver; make a peace sign with your fingers.  The widest part of the slice should equal the distance between your index and middle finger tips.


Or if you just have to have…


Thanksgiving pies are often made with super food filings, such as vitamin A–rich pumpkin and anti-oxidant-spiked fruits, like raspberries and apples.  But they’re also full of fat and sugar, so it’s important to plan around that hunk of pie.

  • During dinner, have a thin portion of skinless white-meat turkey (picture a smartphone).  Stuffing and mashed potato servings should be about the size of a large egg.
  • You can get about an eighth of the pie.  Choose one favorite or two half portions of different pies.

Gult Free Thanksgiving 2


Then get right back on track the next day, says Maurie Cofman, Personal Trainer in Brentwood, MO.


For more information on how to cut the calories down and still enjoy Thanksgiving, contact Maurie Cofman, C.E.S. personal trainer in St. Louis, Brentwood and Clayton, MO.