With autumn in full swing, the holidays are fast approaching, and Thanksgiving is right around the corner. It’s a festive occasion, a day to enjoy the comforts of home, friends, and family. (And maybe watch some football, too!) Still, if you’re among the many Americans striving to achieve a healthier weight, this day of celebration can be a potential minefield, threatening to blow up your diet in a big way.

There’s no need to panic, though! By following a few basic guidelines, you can stay on track with your weight loss plans as we march into the holiday season.

#1. Pile Your Plate with Veggies
Before loading up on turkey, mashed potatoes, and cranberry sauce, try to fill at least half of your plate with non-starchy vegetables like green beans, carrots, or Brussels sprouts. More starchy veggies like corn or peas are okay, in moderation – shoot for about one cup total of starchy foods (about the size of a tennis ball).

#2. Enjoy the Turkey but Leave the Skin
Turkey is fairly low in calories, so it’s alright if you eat a bit more than the recommended three ounces of protein. (It is “Turkey Day,” after all!) But, do yourself a favor and remove the skin before you chow down – it’s high in saturated fat.

#3. Drink Plenty of Water
Looking to cut calories? Limiting your intake of sugary drinks or alcoholic beverages is a great way to do it. If you’re going to have soda, cider, beer, or wine with dinner, try limiting yourself to just one glass, and drink water for the rest of the meal.

#4. Go Easy on the Sweets
You don’t have to avoid dessert altogether – but it’s essential to practice portion control. Faced with an array of dessert options? Pick one favorite and have a small serving. And if you’re going to top off a slice of pie with ice cream or whipped topping, keep it to about a golf ball sized amount.

#5. Don’t Linger at the Table
Avoid the temptation to keep nibbling on leftovers by leaving the table when you’re done eating. Take the social aspect of the family meal to another room. If weather permits, you might even go outside for a bit, or take a quick after-dinner walk.

From all of us at Olivera Health + Wellness, we want to wish you a very happy Thanksgiving! With the holidays decidedly under way, the time to formulate your weight management plan is NOW! With Olivera Health + Wellness as a caring and supportive partner in your journey, you can stick to a meaningful weight loss plan that works for your unique metabolism, and walk into 2020 with a winning strategy that gets results. We’ll work with you one-on-one to address your needs and put together a medical weight loss plan that works for you and your lifestyle.

Ready to get started? If you’re a new patient, please review our guide to preparing for your first visit. If you’re ready to make an appointment, just book online, or call us at (773) 327-6624.



Thanksgiving Cranberry Salsa

Looking for a healthy alternative to the same-old cranberry sauce? In the time-honored tradition of sharing recipes with friends and family, Olivera Health + Wellness would like to recommend this fresh and festive take on a holiday classic…

Ingredients
12oz fresh cranberries, chopped
4 green onions/scallions, minced
1-2 jalapeno pepper, seeded and minced
2/3 cup sugar
6 Tbsp lime juice (fresh squeezed preferred)
1 Tbsp fresh cilantro, chopped (substitute parsley if you hate cilantro)
1 tsp ground ginger

Cooking Directions
1. In a large mixing bowl, combine and whisk ginger, sugar, jalapeno pepper, and lime juice.
2. Clean cranberries and discard any bruised cranberries. Finely chop cranberries or, if you’re in a hurry, pulse them in a food processor.
3. Add remaining ingredients and mix well.
4. Store the salsa in the refrigerator until used.
5. Serve at room temperature.

You might want to make a double batch because this stuff is surprisingly popular and gets eaten fast!