HOLIDAY EATING GUIDE to NOT GAINING FAT

Holiday Meal Survival Guide….. without (massive fat gain)
OUR GIFT TO THOSE WHO CARE ABOUT THEIR HEALTH..……
 
THIS IS “MORE THAN ADEQUATE”  FOR ENOUGH FOOD TO SATISFY!!!
This allows great satisfaction without the horrendous gains! (if your sane)                                                                 
Holiday meal…..whether, lunch time or mid after noon
REMEMBER……This is not about an eating contest!
Note: the meal suggested is “more” then adequate “if” a person will chew well and consume the meal at a moderately slow pace. If this is done the person will experience a more than satisfied sensation and the rest of the day should be moderated to not consume a lot of “calorie dense “ foods, i.e. like dips, chips, and cheese’s etc.
 
HOLIDAY EATING……. Remember, it’s a holiday, not an eating contest!
(this is how a holiday maybe better handled eating wise)
Am  waking…..
Within 30m to 45 minutes have a small breakfast….
1-2 soft boiled or poached eggs
+ 1 whole grain toast or bread
+ 6-10 oz vegetable or V8 juice
 
Within 2- 2 ½ hrs  MAX

Fresh fruit 1 piece (not juice)
or  BEST = vegetable sticks  or vegetable juice 6-12 oz,                                                       plus a small protein portion 3-4 oz (chicken, fish, etc.)
This is when light snacking on “better choices pay off”
 
Within 2- 2 ½  hrs….if not holiday meal next, then add a protein and vegetable snack
 
Holiday meal…..whether, lunch time or mid after noon
person size –
Average size and slightly active                           large size or very active 
5 – 6 oz turkey or selected protein                                                      6 -10 oz
2/3 cup total starch…i.e.  potato, yams, etc                                    ¾ – 1 cup
1/3 cup gravy (includes any butter or sauces)                                  same
¼ cup cranberry sauce                                                                          ¼ – ½ cup
1+ cup vegetables without sauces, i.e. non starchy,                      1- 1 ½ cups
Green beans, spinach, asparagus, etc (up to 2+ cups without sauces)
1 small roll (no butter or spreads)                                                       1 medium                   (BE CAREFUL with starches)
( allowable, but pushing it)
 
Within 2 -2 ½ hrs
Desert….   1 average (normal type, i.e. pie, cake, etc)
( coffee and or tea, 1 ) optional
 
Within 2 – 2 1/2 hrs
Light dinner….
Protein and vegetables that are non starchy. (low glycemic)

Eating often, with better choices will prevent too high and too low blood sugar levels. Avoid stacking too much or too many foods together at eating times. Chew food thoroughly and allow time for the blood sugar to rise and alleviate hunger by satiation, this helps to prevent over eating.
 
Consume 1 gallon of water this day minimum.
It is possible to eat well and have control…..private programs available!
 Bert Seelman 520 327 2929  
                                                                            ©COPYRIGHT  BERT SEELMAN 2006
FOR MORE INFO –
Bert Seelman
Results Are Proof
The Great Fitness Fraud
Performance Fitness Systems
Tucson, AZ
Phone: 520.327.2929
Email Bert Seelman
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