Dear Wrestlers and Friends,
We would like to wish you and your family a happy Thanksgiving. We know with the start of the wrestling season navigating the holidays and managing your weight can be very difficult. This year we are expanding our survival guide with even more tips, food facts, subsitutions to make your holiday dinner healthier and a recipe for a healthy Turkey Chili to make with leftovers.
Tips to help you stay on track with your nutrition plan during the holidays:
1) Follow your regular plan up until your Thanksgiving meal. That means: eat breakfast, your morning snack, and lunch of the lowest calorie day in your meal plan.
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Vegetables are a great way to reduce the amount of calories you eat this Thanksgiving_ |
2) For appetizers, choose vegetables and low-fat dip over higher calorie foods. Low fat chips and salsa are good as well as some low fat cheese for appetizers.
3) 2 hours before your Thanksgiving meal, do some kind of aerobic exercise for 30 minutes. Some options can be a short run, jumping rope, throwing a football, jumping jacks, even play tag or football with your family or friends. The goal is to get your heart rate up to about 160 for 20 minutes to burn some calories, not to sweat off weight.
4) 30 minutes before everyone is going to eat: eat either a bowl of salad or a plate of vegetables. That will fill you up a little, so you eat less of the higher calorie and higher fat foods.
5) Use a smaller plate for dinner. A full plate helps you feel satisfied, and a smaller plate gives you the full plate feeling with a little less food.
6) Eat a lot of vegetables, a lot of turkey, and a little bit of everything else.
7) Save your desert for a later snack. Try to choose fruit over pie and cake, or have some fruit and a smaller piece of cake or pie.
8) If you eat early and want a snack later, consider a sugar free jell-o. If you want to have some leftovers, eat more meat and vegetables, and less of potatoes, stuffing, and rolls.
9) Stay hydrated. Make sure you are drinking your full amount of water, and even a little more. Many Thanksgiving foods have a high salt content the water will help drive this out of your body. Being hydrated will help you feel more full as well.
Don't be upset if your weight is up a little the next day; that is to be expected. Just get back on your plan, and add some extra cardio to burn some more calories over the next few days.
Any questions, problems or concerns, don't hesitate to call / text / or email. We are here to help you at all times. And remember its never to late to get onto a Wrestler Nutrition Meal Plan. We can help you make weight safely, increase your endurance, reduce recovery time and help you compete more confidently. Contact us for more information!
1-800-324-1447
www.WrestlerNutrition.com