Not One Ounce. The 8-Week Campaign to Survive the Holidays

– by Will Clower, Ph.D., www.fatfallacy.com

November 12th

Eating preparations in the run up to Thanksgiving.

The turkey tsunami hits on the 3rd Thursday in November. It comes complete and replete with piles of potatoes, pies, sauces, stuffing, and all the rest. When you survey that mound of food, you realize that everything in there is healthy.

If you’re eating all healthy foods, what s the problem?

The problem is volume, pure and simple. Eating a trough full of anything will make you overweight and unhealthy; and the typical Thanksgiving meal is normally served with a forklift. Name one thing on this planet that you cannot overconsume, to make it become bad for you.

Short term problem

After Thanksgiving, most people have to be rolled away from the table to recover on the couch for a solid hour of college football. Obviously, if the stretch receptors in the wall of your stomach are screaming at you stop, Stop, STOP, you have added far too many calories at that meal. In addition to the terrible feeling of being completely stuffed, you have simply added to your expanding horizons.

Long term problem

You stomach is completely adaptable, and responds to what you put in it. If you put it too much food, you are simply training your stomach to receive more and more food at the next sitting. This long term problem comes back at you down the road by increasing your tendency to overeat in the future. Just as you can train yourself to eat smaller over time, you can train yourself to eat and overeat gigantic portions.

Now what do we do?

Begin preparing for T-day now. Put away your large plates and replace them with the medium sized ones. When you do this, you will put less on your plate than you normally do, and you can begin to train your body to expect less food in the long term. Make that amount last through the entire meal (about 20 - 30 minutes).

When T-day does arrive, you will eat on your smaller plate, consume less food, and be the only groan-free member of your family on the post-dinner couch!

Thanksgiving Day is coming. Will you be the guest? If so, why not brush up on your etiquette?

When you re invited give an immediate reply (after checking with partner if need be). It s become a time when some people consider options and make a last minute decision, but you ll score points if you accept or decline when asked. Your hostess wants to know you want to be at her house, not that you re waiting for the best offer.

If you decline, just say you ve already made plans. If you accept, ask if you can bring something. Your hostess response will give you a clue to the degree of formality to expect. If she says, No, no, just bring yourself, you can expect something more formal. If this begins a conversation about your bringing a dessert, probably semi-formal. If a side dish, more like a pot luck. Let the hostess make the suggestion. Many hostesses plan their meal carefully.

Some hostesses these days will ask you to bring something specific. Could you bring a pecan pie? The more congenial hostess will say, Could you bring your world-famous pecan pie? John s been talking about that since last

If you re older and find this offensive, of course you can be offended, or go with the times. Just like the fact that you can t count on getting anything traditional like turkey, stuffing, mashed potatoes and gravy. I m sure Emeril s touting something dramatic and designer, and that may appear on your holiday table instead of any of the above.

If the hostess doesn t volunteer, inquire about the dress code. If she says Come casual, unless she specifically mentions jeans, wear business-casual. If it s more formal, it s customary to talk about the men s apparel, such as Bill s wearing a tie but no coat.

If you re going to have houseguests at the time say, Well, we d love to but Alex folks will be here. This leaves your hostess off the hook in case she simply can t accommodate two more people. She can then say, Oh, I m so sorry, and that s that. These social amenities are designed to keep us out of trouble. Reasons can hurt feelings. Phrase it so no reason need be given.

Manners is about making the other person feel good.

The hostess will tell you when to come, i.e., around noon, or 2 o clock. She may give you an idea of how long you re expected to stay by saying something like, Come at 2 and we ll eat at 3 so you can get back home to watch the game at 5. It s not polite to say Go home at so that s a way around that.

When the day arrives, it s nice to bring a gift. It shouldn t be food, because this might appear to compete with your hostess. A bottle of wine, a bouquet of flowers, or a box of nice chocolates will do.

From the minute you arrive, you re on. It s the responsibility of each person to contribute to making it a festive occasion. This means come armed with a smile, a jovial attitude, and a list of possible conversation topics. Nice safe ones are: the weather, what their plans are for Christmas, where they re from and what they do (if they re new to you), movies, books, hobbies, the children, recent travel, and light work topics, such as I bet things are busy this time of year at the dealership.

Etiquette means avoiding topics that would upset people; that is, things that are innately controversial, such as political issues. It s a time to relax and enjoy and get away from the strife. Keep your conversation light and pleasant.

If someone s experienced a recent loss and this is the first time you ve seen them, say, My condolences. This must be a difficult time for you. If they pursue the topic further, you can listen. If not, you can assume they d prefer to keep their mind off of it, and to enjoy the day.

Avoid, on your own part, complaining, war stories, off-color jokes, anything you feel intensely about, nattering on about something that might bore others, getting drunk and inappropriate, and anger. It s a day of thanksgiving gratitude after all.

After you ve settled in and visited a bit, it s time to ask the hostess if you can do anything to help. Continue spending time with each guest, and if there are kids there, take your turn at entertaining them.

When it s time to be seated, ask the hostess, Where would you like us to sit?

Light and pleasant conversation should continue. If you want kudos from the hostess here s what usually happens and here s what you can do about it: as soon as the food is served, conversation ends. Everyone digs in and the silence grows awkward. Be prepared with something like, Goodness, this dressing is delicious. What do you put in it? This will get the conversation going again.

At table, be considerate of others. If it s a big table and things are being passed, be sure the salt and pepper get included. Start the gravy several times.

Special tip: at nearly every table, someone is going to be asked to say the blessing. Might it be you? I d be prepared, if I were you.

At most tables there will be one conversation of course a merry one if there are children there. If a really large group, talk to the people on either side of you, and those across from you. You will get cues from the hostess.

When everyone s through eating, look to the hostess for cues. If she starts clearing the table, join in. If she doesn t, leave everything as is.

After the meal, it s time to be thinking about going home. If you weren t told beforehand, be watching the hostess for cues. Let s say you leave the table and are invited into the living room to sit. Maybe the game s on in which case you re expected to stay till the end. Maybe it s not, and dessert is served then, or after-dinner liqueurs and/or coffee. Then the hostess gets up and starts clearing the table and putting things away. Offer to help, and then when that s accomplished, it s time to go home.

If no one gets up and conversation continues, watch the host and hostess for yawns, stretching, or if they let the conversation lapse. These are get up and go signs.

Then you say Well we need to be going home now, and the host and hostess will protest, but do so anyway, say a nice good-bye with thank yous and you re on your way.

It s nice to send a written thank you note in the next day or two.

Last thing to mention if the game is a big deal for you, you ll have to figure out a way to work around that. I was at one Thanksgiving feast where the television was not turned on, and there were some very unhappy gentlemen there, including the one I was with. So at least consider the possibility and if it s important to you, you ll have to find out. You can use the phraseology that doesn t hurt anyone s feelings, i.e., I d love to but it s really important to George to watch the game at Your hostess can then tell you the game is included, or accept your decline.

When you re going as a guest, plan to have a good time and to make a positive contribution. Then you ll be the consummate Thanksgiving guest.

About the Author

Susan Dunn, MA, Emotional Intelligence Coach, http://www.susandunn.cc . Coaching, Internet courses and ebooks around emotional intelligence for your personal and professional development. Mailto:sdunn@susandunn.cc for free ezine. I train and certify EQ coaches. Email for info on this fast, affordable, comprehensive, no-residency program. Start immediately.

You’ve been nominated; or perhaps your family has issued a decree; or perhaps it’s simply your turn. No matter what the reason, you’re hosting Thanksgiving dinner this year. This need not be a burden. In fact is can be a pleasure, given the right planning and organization.

I’ve found that the key to an almost effortless-looking dinner is thinking backward. Start your Thanksgiving planning by visualizing yourself, surrounded by family and friends at the dinner table, then work backward to determine how you got there. Ask yourself which foods took the least amount of preparation, which took the most. Write these things down in a list.

Now refine the list–but only slightly. Which dishes can be prepared the day (or evening) before? Which dishes need to be prepared that day? Which dishes need to be prepared within an hour of dinner?

At this point, you should have at least a vague idea of your plan of attack. So now it’s time to refine the list further. In fact, it’s time to begin to create a schedule. If you expect to serve dinner at 2:00 p.m., for example, and the turkey will take three hours to roast, then half hour to rest before carving, it needs to be in the oven at 10:15 a.m.

Why 10:15, and not 10:30? My start time factors in the three and one half hours, plus approximately fifteen minutes to get the bird carved and arranged on a serving platter after it has rested. And don’t forget that it will take approximately fifteen minutes to pre-heat your oven too. Your schedule should reflect all of those variables.

By now, your list–or maybe lists–has grown substantially, as you refine the necessary tasks to get to that wonderful image of yourself sitting among family and friends at the dinner table. The next step in the process is to begin to identify the tasks involved in preparing the ingredients for the dishes that will make up your Thanksgiving menu; the prep work.

It’s lovely to watch the chefs on Food TV blithely talking about adding a cup of chopped onions to a saut pan–as they grab a cup of chopped onions that’s been placed within easy reach on their counter. Of course, they have the benefit of having four sous chefs backstage who keep them supplied with the chopped, minced, pureed, or marinated ingredients they’ll need to create a smooth-running half hour television show. You can do the same. (although you can’t count on having the four sous chefs backstage).

As part of your master schedule, allow plenty of time for prep work. This will guarantee smooth cooking when the time comes. You do not want to be hunting for a clove of garlic in a refrigerator stuffed with food for twenty, while you have a pan of hot oil on the stove waiting for you.

This is also the time to think about how many of the recipes on your menu will require the same ingredients. If, for example, you have two dishes on your menu that each require a cup of onions, be sure to chop two cups of onions, and have them on hand, pre-measured and ready to go when the time comes to cook.

Think about which ingredients could be prepped, perhaps the night before too. Carrots, celery, and onion, for example, can be chopped within twenty four hours of the meal, and stored, pre-measured, in zip-lock plastic bags in the refrigerator. This step alone could save up to a half hour on Thanksgiving Day. Try to think of other ingredients that could be prepped early as well.

Another activity that should be part of your to-do list before Thanksgiving is checking to see that your oven is properly calibrated. If you don’t already own one, get an inexpensive oven thermometer and test to see that the temperature that you set on your thermostat is indeed the same one recorded on your thermometer.

In addition, it would be wise–again, if you don’t already have one–to get an instant read meat thermometer. Knowing that you’ve cooked your turkey to an internal temperature of 165 F. will give you a great deal of confidence, and allow you to focus on the myriad last-minute details of getting the meal on the dining room table.

One last thought about prep work that will help the entire Thanksgiving experience flow more smoothly: give yourself a break when you’ve finished chopping vegetables, measuring ingredients, and generally assuring yourself that you have the situation in hand. Relax; perhaps have a cup of coffee before you begin the actual cooking. This break serves two purposes: it gives you a chance to reflect on your work so far, and to reassure yourself that you are indeed prepared for the next step. And it helps you to mentally shift gears and move from the role of prep cook to the role of chef.

Of course, at some time before Thanksgiving, you’ll need to shop for ingredients. I’ve not spoken about shopping, because I feel that there are too many variables to be able to talk about it in full generality. Issues like your menu, proximity to a mega store or a specialized deli perhaps, your work schedule, etc. make it difficult to talk about in universal terms. Suffice it to say that if you’ve set a menu and created a schedule, they will tell you what you need, and when.

So now that you have your menu, done your shopping and prep work, what to do on Thanksgiving morning? First: trust no one. People are rarely more giving of themselves than at Thanksgiving, so offers of assistance in the kitchen may be profuse and generous. Be wary. You may delegate a close friend or relative to keep an eye on the creamed spinach, but don’t be surprised if the Macy’s parade, or the NFL game draws your well-meaning helper away from the stove before the spinach is done.

It’s okay. You’ve factored that into your schedule, and you can pick up the slack. When I say that you shouldn’t trust anyone, I mean that–as I’ve written elsewhere–90% of cooking is being there. And Thanksgiving is a tough time to be standing at the stove for anyone, not least of all, one of your guests.

Finally, at times like Thanksgiving, I’m reminded of a piece of advice I once got from a doctor friend: In case of an emergency, the first thing to do is take your own pulse. This is to say that things may not go entirely as planned. But don’t panic. Trustworthy or not, you will have help available. An emergency in the kitchen is guaranteed to draw the most hardened NFL fan away from the game to lend a hand. Just stick to your schedule, as best you can, and everything will be fine.

Take the time to plan your Thanksgiving meal thoroughly, and well ahead of time, and you’ll reap huge rewards at the dinner table in the form of compliments, possibly applause, and happy, thankful diners. And as you dry the last of the pots and pans that served so well in preparing your feast, you can enjoy the satisfaction that comes from a job well done, and the knowledge that next year, it will be someone else’s turn.

1. When you get an invitation, R.S.V.P.

2. Arrive 10-15 minutes after the invitation time (but no later). This gives your host and/or hostess those last few minutes to prepare.

3. Check and see if children are invited. If they aren’t, don’t bring yours. Nor should you expect your host and hostess to solve the babysitter dilemma for you.

4. Don’t arrive empty-handed. A bottle of wine, a bouquet of flowers, a packet of printed cocktail napkins, a little inspirational book …

5. Offer to help in the kitchen, offer to help with the dishes. You may be told “no,” but at least you asked.

6. Participate! It’s up to you to make it a party. Talk to someone who’s alone, mix and mingle, make good conversation, make it a point to talk with everyone there at some point, do your part.

7. Don’t overstay your welcome — no matter how much you’re enjoying yourself. Use your intuition. You may’ve been told 2-5, or just “come around 8″, but your host and/or hostess will give off nonverbal signals when it’s time for you to go home. Why leave? You had a nap, got your nails done, watched the football game. They’ve been cooking and cleaning for days.

8. Pitch in in an unobtrusive way. Empty some ash trays, clear off the coffee table of used dishes, whisk your hosts’ kid off to the bathroom, pass around a plate of hot hors d’oeuvres.

9. Say good-bye. Even if it’s a large gathering, seek out the host and/or hostess and tell them good bye, and thank them!

10. Send a written thank-you note afterwards. It’s just a nice thing to do!

About the Author

Susan Dunn is a professional coach who helps clients get their lives going! Mailto:sdunn@susandunn.cc for free ezine. Visit her on the web at www.susandunn.cc.

Here it is - that time of year when everyone’s thoughts turn to food! I’m thankful that at our house, we have plenty of food, but sometimes I am not so grateful that I am the one who usually gets to cook it!

So I am always on the lookout for simple, tasty recipes that are also easy on the budget. Here are a few of my family’s favorites:

Corn-Rice Casserole

• 1 1/2 cups minute rice (uncooked)
  
• 2 cans cream-style corn
  
• 1 small onion, chopped
  
• 1 medium green pepper, chopped
  
• 1/2 cup butter or margarine
  
• 8 oz. jar Cheez Whiz
  

Melt butter in large saucepan and add onion and green pepper. Cook until tender. Add other ingredients and cook on low for about 5 minutes, stirring often.

Pour into greased 2-quart baking dish and bake at 350 degrees until bubbly.

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Sweet Potato Casserole

• 2 16-oz. cans sweet potatoes
  
• 1/4 cup butter
  
• 3/4 cup sugar
  
• 1/2 tsp. salt
  
• 2 eggs
  
• 1/2 cup milk
  
• 1 tsp. vanilla
  

Topping:

• 1 cup brown sugar
  
• 1/4 cup butter
  
• 2 tsp. cinnamon
  
• 1/4 cup flour
  

Drain sweet potatoes and mash. Add other ingredients and mix well. Pour into ungreased 9″ square baking pan. Mix all topping ingredients till crumbly. Spread on yams then bake at 350 degrees for 40 minutes.

Tip: You can make this the day before. Just refrigerate till you are ready to bake.

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This one is perfect for supper the night before Thanksgiving.

Harvest Time Soup

• 1 1/2 cups water
  
• 1 cup cubed potatoes
  
• 1/2 cup chopped carrots
  
• 1/2 cup chopped celery
  
• 3/4 lb. process cheese spread, cubed
  
• 1 cup ham, cubed
  

Bring water, potatoes, carrots and celery to a boil. Reduce heat and simmer till vegetables are tender.

Add cheese and ham; cook, stirring till cheese is melted.

This makes about 4 servings, but it could easily be cut in half or doubled.

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Samuel Adams, father of the American Revolution:

“It is therefore recommended … to set apart Thursday the eighteenth day of December next, for solemn thanksgiving and praise, that with one heart and one voice the good people may express the grateful feelings of their hearts and consecrate themselves to the service of their divine benefactor …” November 1, 1777

(adopted by the 13 states as the first official Thanksgiving Proclamation)

If you have ever wanted to be part of a large loving latin family or have ever been fascinated by Latin-American cooking, you will enjoy Our Latin Table.

With his beautiful 162 page book, Fernando Saralegui brings you into the fold to share his memories and a unique fusion of cuisines. A seemless melding of Spanish, Cuban and American cooking styles generates mouthwatering recipes which combine the best of each.

Richly photographed (featuring family, friends and food) this publication is more than mere recipes. Our Latin Table is a celebration of family and friends and a guide to creating just the right atmosphere.

Have you have been intimidated by Latin-American cooking in the past? The step-by-step instruction in this extraordinary cookbook will help you. Begin with the list of essential ingredients for a latin pantry, continue with Cuban bar requirements and then the list of recommended tunes. You can even find the right wine for every occassion in its pages.

Seventeen menus offer something for every occassion:

• New Year’s Eve
• Good Luck Fishing Trip
• Christening Lunch
• Midweek Dinner
• Easter Lunch
• Three-Day-Weekend Dinner
• Softball Mixed-Grill Picnic
• Fourth of July Latin Clambake
• Engagement Party Buffet
• Traditional Late Lunch in the Campo
• Early Fall Gathering, Stromy
• Surfing and Refuelling
• Cuban Tahnksgiving
• Monday Night Football Party
• Christmas Eve Mariscada
• Christmas Family Brunch
• Spanish Winter Family Dinner

and demonstrate a determined effort to make any reason to eat an event worthy of celebration.

Experience fusion cooking at its finest with Our Latin Table: Celebrations, Recipes, and Memories.

See also, Steamed Yuca with Mojo and Pumpkin Flan

Ingredients:

• 16-pound turkey, fresh or defrosted
• 3-4 cups Cornbread Stuffing (recipe follows)
• Kitchen string
• Cumin Rub (recipe follows)
• 1 1/2 cups (3 sticks) unsalted butter

Directions:

Preheat the oven to 400 degrees.

Remove the plastic piece from the legs of the turkey, if necessary, and the gizzard package and neck from the cavity. Rinse the turkey inside and out with very cold water and pat dry with paper towels.

Loosely stuff the turkey with the stuffing. Pull the legs together so that they overlap. Use the kitchen string to tie the legs together. Spoon any leftover cornbread stuffing into a buttered ovenproof casserole dish. Bake in a 350-degree oven, uncovered, for 20-25 minutes, or until crispy and golden brown.

Using your hands, gently rub about half to three quarters of the cumin rub over the exterior of the turkey, working it lightly into the skin. Reserve the remaining rub for basting the turkey during roasting.

Place the turkey on a rack in a large roasting pan. Roast uncovered for 30 minutes until the skin starts to brown, then cover with aluminum foil.

Meanwhile, in a small saucepan, melt the 3 sticks of butter over medium heat. Stir in the remaining rub. Set aside, covered, to keep warm. Use a pastry brush to baste the turkey with the seasoned butter every 30 minutes during roasting.

Reduce the heat to 325 degrees and roast the turkey for about 4 1/2 hours, or until the juices run clear when the meat is pricked, the leg joints feel loose, and a meat thermometer registers 180 degrees when inserted in the thickest part of the thigh. Check the stuffing: the thermometer should register 165 degrees when inserted into the center of the stuffing.

Cumin Rub

• 1/2 cup (1 stick) unsalted butter
• 2 tablespoons cumin
• 5 tablespoons dried oregano
• 3 tablespoons smoked paprika (hot)
• 2 tablespoons salt
• 2 tablespoons fresh-cracked pepper
• 1/4 cup olive oil

In a small saucepan, melt the butter over medium heat.

Combine the seasonings and olive oil in a mixing bowl. Add the melted butter and stir to mix well. Set aside to cool to room temperature.

Cornbread Stuffing

• 4 8 1/2-ounce boxes cornbread mix
• 1 cup toasted pine nuts
• 1 cup (2 sticks) unsalted butter, melted
• 2 large Spanish onions, chopped
• 10 cloves garlic, minced
• 4 small (7 ounces) chorizo sausages, diced
• 2 roasted red bell peppers, chopped
• 1 cup fresh oregano, chopped
• Salt and pepper to taste

Bake the cornbread according to package directions. While the bread is still warm, cut it into small cubes in the pan. Let the bread sit at room temperature, uncovered, for 12 hours or overnight. Remove the bread from the pan and crumble to make coarse breadcrumbs.

To toast the pine nuts, bake them on a baking sheet in a 300-degree oven for approximately 5 minutes until they turn golden brown. Watch carefully as they will burn fast. Immediately remove the nuts from the pan to a clean dish to stop them cooking.

In a medium saut pan, melt the butter over medium heat. Saut the onion and garlic until translucent but not browned, about 5 minutes.

In a large bowl, combine the breadcrumbs, pine nuts, saut ed onion and garlic, sausages, red pepper and oregano, mixing well. Season to taste with salt and pepper. The stuffing can be made up to this point a day in advance and kept refrigerated in an airtight container.

Reserve 3 to 4 cups of the stuffing to stuff the turkey.

About the Author

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