Control Thanksgiving portions — but heap your plate with joy

Years ago, I vowed to stay on track with my healthy, disciplined eating through my family’s Thanksgiving feast.

Impressively, I conjured up the willpower to eat only white meat turkey (no gravy), a dollop of stuffing, a giant pile of steamed broccoli and one bite of my husband’s dessert. I munched on raw veggies for an appetizer and drank tons of water in between small sips of wine. And damned if I did not succeed.

Awesome, right?

It was the pits. I spent the whole time fretting about what I could and could not eat, trying to steer clear of the kitchen to avoid temptation; even stepping outside to get away from the tantalizing aromas. A holiday that I normally spent embracing life, family and delicious food, I instead spent stressed out, abstaining and feeling deprived.

Equally demoralizing is when I’ve done the exact opposite: On more Thanksgivings than I care to admit, I nearly ate myself into a coma, gobbling down everything in sight until my stomach was distended. I’d wind up collapsed on the couch, feeling like I was digesting a 20-pound kettlebell.

Many of you can probably relate to the above scenarios, both of which end in frustration. So how do we handle the enormous portions of fattening, forbidden foods that are presented to us each Thanksgiving? Should we abstain from all of it? Or say “to hell with it” and have a gorge fest?

Neither. We must ditch the all-or-nothing mentality. Both will lead to disappointing Thanksgivings, as I proved time and again.

Over time, I developed simple guidelines to enjoy all of Thanksgiving’s dietary delights without feeling deprived and without a roaring gut ache come 6 p.m. It has worked for me for years, and it will for work for you.

First, don’t starve yourself before the feast. This only backfires, as you’ll end up ravenous at the dinner table and much more likely to overeat. Eat your usual breakfast and a light, healthy lunch.

Next, make the following deal with yourself: You can eat what you want and enjoy every bite, on one condition: You will stop when you are comfortably full. Minimal damage is done this way. Yes, you might consume extra calories, but not enough to cause noticeable or lasting weight gain.

Put small amounts of everything on your plate, then go for seconds — even thirds — if you are still hungry. Heaping 4,000 calories worth of food onto your dish pretty much ensures a gut bomb, as we tend to eat everything set in front of us.

To assure you don’t stuff yourself, slow down your eating. The food isn’t going anywhere — unless you wolf it down in minutes, in which case it may end up on your hips and belly. Take your time eating. Aunt Edna’s apple pie will still be on the kitchen counter in an hour or two. And if not, I’d wager there are four more pies in the fridge. No need to cram a wedge into your stomach immediately after a full dinner. Allow your body time to digest what you’ve eaten before reaching for more.

Save it for later. If you are a guest at someone’s Thanksgiving dinner table, let them know you are too full for the pumpkin cheesecake but would love a slice to enjoy later. I have never been turned down on this request. On the contrary, most hosts are happy to be relieved of leftovers.

Don’t get snockered. By all means, imbibe in some fine wine, a quality cocktail (email me for my Autumn-tini recipe; a drink that has earned me legendary status among family and friends), a snort of Wild Turkey, whatever does it for you — but limit yourself. There is a definite link between binge-drinking and overeating, and we all know that good judgment and self-control both go out the window when we’re plastered. Furthermore, you’ll likely blow off Friday morning’s workout thanks to the rotten hangover you’ll be dealing with.

Move about. Collapsing on the couch after eating doesn’t do your waistline — or your energy level — any favors. Gentle movement actually aids in digestion. Join the kids in a game of Wii bowling or touch football after dinner, or take a brisk walk through the neighborhood. The outdoor air and deep breathing will be of benefit to your body and mind.

Enjoy yourself. It’s Thanksgiving, for crying out loud. Don’t let fear of overeating ruin what is meant to be a joyous occasion. If you go into it with the right attitude and still binge, well, it happens. We are human, and even with the best of intentions we go off course. Ditch the guilt and remorse the following day and immediately resume your healthy lifestyle.

Have a wonderful Thanksgiving. Delight in the aromas; eat with gusto — and if you’re venturing into the liquor cabinet, shake me up a dry gin martini with a twist.

Catherine Bongiorno, info@lifttolose.com, is a Mukilteo personal trainer and nutritional therapist who owns Lift To Lose Fitness &Nutrition, www.lifttolose.com.