Rosa Smith-Montanaro is a Virtual Wellness and Weight Loss Coach, and the award-winning creator of the Mind Over Platter program. She also wrote a book of the same name. Her background is in Hypnotherapy, Neuro Linguistics Programming (NLP), Emotional Freedom Techniques (EFT) and Success Coaching.

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Mind Over Platter

by Rosa Smith-Montanaro, Virtual Wellness & Weight Loss Coach

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It is estimated that the average person consumes an extra 2,000-3,000 calories on Thanksgiving. It's easy to do when you calculate the following:

Appetizers // Calories
2 crackers with cheese // 140
½ cup mixed raw vegetables // 25
½ cup mixed nuts // 440
1 ounce tortilla or potato chips // 150

6 ounces white and dark turkey with skin // 345
½ cup stuffing // 180
½ cup cranberry sauce // 190
½ cup mashed potatoes // 150
½ cup gravy // 150
½ cup green bean casserole // 225
½ cup candied sweet potatoes // 150
1 dinner roll // 110
1 pat butter // 45

1 piece apple pie (1/8 of 9-in pie) // 410
1 piece pumpkin pie (1/8 of 9-in pie) // 180
½ cup whipped cream // 75

1 cup eggnog // 343

Here are some tips to help you manage the amount of calories you digest for Thanksgiving:

  • Have a protein-based breakfast. Eggs are filling and will stabilize your blood sugar until you eat your main meal.
  • Plan what you are eating in advance, it’s okay to pass on foods that you are not crazy about.
  • Make choices based on macronutrients - protein, Fat and Carbohydrates. The easy way to do this is to select your protein, fat, vegetable, and one sugar-based carb. Do you want the pie, cranberry sauce or eggnog? Your body can digest much easier when there is a protein, fat and fiber balance. Plus it will slow down the sugar in your system.
  • Burn those extra calories within 24-48 hours. Plan a walk or activity that will help you burn those excess calories before they convert to fat.
  • Stay focused on the long term goal. I post positive Thinking Thin Affirmations to keep you on track on my Instagram page. If you want to follow me, my username is RosaSmithMontanaro!

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