DAVID KIRSCH IN A NEW YORK MINUTE

I’ve never been a calorie counter. Nor do I count fat grams or carbs. But if you are the type to add up everything you eat into neat and tidy percentages, Thanksgiving must drive you insane! It’s been reported that the average American ingests between 3000-4500 calories and over 200 grams of fat during the Thanksgiving meal.

To those of you that followed my holiday recipe collection to prepare your Thanksgiving feasts, you’re lucky! Those others who will be attending potluck feasts will be left guessing how many calories are on their plates.

But don’t stress. You can’t let the prospect of calories prevent you from enjoying the holiday meal. If you practice portion control and make smart choices, you’ll leave the table unscathed.

For Starters…

1. Don’t go in hungry. Have something small, like a few hard-boiled eggs whites. I opt for a protein shake before any big meal, which takes off the edge and keeps me in control.

2. Avoid splurging on the “pre-game” H’orderves. One small appetizer can pack in 100 calories, and five sets you forward 500! If there is a vegetable platter, treat yourself to the celery sticks and keep the dip to a minimum.

3. Keep it simple, and drink water. It helps with appetite control, and sits better in your stomach than alcohol- which adds up calories quick. If you decide to have a beverage, keep it light with rosé or red wine- both help to raise your HDL, the good cholesterol.

…Through the Main Course

4. Think Harvest. The closer the food resembles its natural state, the better it is for you. If you have the choice between baked sweet potatoes and a sweet potato casserole covered in marshmallows, use your best judgment. A simple rule of thumb: AVOID CASSEROLES! They’re often loaded with excess sugars and fats.

5. Weigh your options. Before you load up your plate, think about how much exercise your turkey, sides, and toppings equate to. If you’re getting dizzy adding it up, then take a step back.

6. Sample the holiday foods. Thanksgiving is a chance to try something new. If it’s a choice between a seasonal quinoa dish or traditional mashed potatoes, go for the quinoa. This grain is loaded with protein and fiber, and delivers so much nutritional value.

7. Eat slowly. When you have the urge to go back for seconds, wait a second… even better, a New York minute. It takes your stomach around 20 minutes to register fullness.

To Top It Off…

8. Stop when you are full. There are always leftovers, and you are not the stuffed bird. You don’t have to eat it all in one day. It’s perfectly fine to pass on something.

9. Dessert. A Thanksgiving is not complete without it. I’ll have few bites of pecan pie, maybe even a sliver, but never multiple slices.

10. The most important tip of all: You don’t have to throw out your wellness program just because you are seated at a table of tempting foods. Be mindful of your plate-- and your palate-- and have a happy, healthy Thanksgiving!

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You were torn between bringing your running shoes and having to pay extra to check luggage, so you opted to leave your sneakers at home. But don’t feel guilty. You still have “NO EXCUSE”!

Here’s a “no shoes, no shirt required” workout that you can do without having to leave your room:

David Kirsch’s “Hotel Workout”

Standing Asymmetrical Lunges with Rear Foot on Chair or Bed

Sumo Lunge with Side Kick and Frog Jump

Pushups with Feet on Bed

Double Oblique Crunches

Reverse Prone Scissors

Do these moves in your own room – at least, 10 minutes worth – or squeeze in 30-minute cardio-sculpting sessions in the hallway, in the stairwell or at the park. These sweat-inducing sessions will keep the carbs from busting your zipper while increasing your body’s resilience against the cold and flu.

Get more of my cardio-sculpting moves by packing along my “Ultimate Fitness Boot Camp" DVD.

Your Ultimate Goal: Find time for quality exercise. You can cut back on the duration and intensity of your workout, but I don’t want you to start your day without some kind of movement.

Next week, I’ll be sharing my strategies for navigating the Thanksgiving Day spread.

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Hitting the road this holiday? Don’t let travel take a toll on your waistline. While this time of feasting, excessive sitting and under-exercising could be a recipe for serious weight gain, it doesn’t have to be! Follow me as I show you how to get there and back feeling healthier than ever.

4 Essentials for Staying Healthy, Energized and Stress-free!

1. Carry on Kirsch (and TSA!)-- approved snacks. You’ve got to make sure food is not your go-to remedy whenever you feel stressed or bored. Have these snacks in your arsenal and refuel every 3 to 4 hours.

2. Skip the beverage cart – Unless it’s to fill up on H2O. I tell my clients to steer clear of soda, alcohol and sugary drinks. Airline travel is dehydrating. Make it a plan to rehydrate with one glass of water for every hour up in the air. Add those favorite water boosters you brought along too.

3. Get off your butt – Sitting for long periods decreases our metabolism and shuts off our fat burning enzymes. Both drinking and walking can help prevent blood clots that can also occur after hours of sitting. The plan: Get up and move every 1-2 hours. You can go wild and lunge down the aisle or simply stand up and walk.

4. To ward off the bug … I like to drink my vitamins – that is – water spiked with my Vitamin Mineral Super Juice and Super Charged Greens Blend to combat the lack of sleep or nutrient deficiencies that can weaken my immune system. Researchers at Tuft University found that taking 200 IU of vitamin E per day cut the risk of catching a cold by 20%.You don't want to ruin your holiday by coming down with a cold.
   

Check out 3 fl oz. for more on these travel remedies.

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The courageous Portia De Rossi is a wonderful testimony to the importance of honoring your body and in doing so, achieving your best self.

In her autobiography Unbearable Lightness, released last week, she exposes the entirety of her self-destructive eating disorder – a disease that debilitated her and consumed her life. Given the prevalence of disordered eating in our society, it’s this kind of honesty that we need to ultimately promote a healthier outlook for our children.

Why is it that some of the most beautiful people in the world end up sabotaging their own health in a quest to look like someone else? What can we do to help free our friend or family member from this dangerous thinking?

As a fitness and wellness trainer for more than 20 years, I’ve faced this head on. I’ve found that many people focus solely on physical appearance when setting goals and assume that looking better on the outside will ultimately help them feel better on the inside. But, after a few training sessions with me, they soon realize that it is just the opposite.

Looking good begins on the inside. I believe that self-acceptance and self-empowerment are as important to achieving beauty and wellness as exercise and eating right. If you have a killer body but feel miserable all the time, what good is it? 

I work very hard to help my clients learn how to make sound choices. Soundness of mind and body comes through honoring a philosophy of daily wellness. It comes from the way we eat, exercise, think, behave and by what we believe. Eating is not about deprivation. It’s about nourishing from the inside out and strengthening from the outside in.

I try to teach my clients that the ultimate goal is to look and feel the best they can- not to look like some model, actor or actress. Prioritize internal health, happiness and wellness. Your best body is the one you were born to have.

In recovering from self-destructive behaviors, the difference may merely be one of attitude and gratitude. Cosmetic flaws, wrinkles, and body types are all parts of life. The sooner you decide to embrace your body, the faster you will experience the far greater benefits of sound thinking. The exercise and healthy eating habits you adopt will do more than help you look your best; they will boost your mood, burn off stress, and improve your overall well being. And that’s what’s really at stake.

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A Thanksgiving feast is not complete without the dessert. And although I usually restrain myself from the sweets, I make it a tradition to treat myself to a silver of pecan pie. You can delve into dessert (but not too deep!) with these two “healthier” alternatives:

Berry Tart with Whole Wheat Crust (Serves 4)

*Credit to Access Hollywood

You’ll Need:

Crust

1 1/4 cups whole wheat all purpose flour

5 Tbsp. Earth Balance vegetable shortening, cut into small cubes

Berry Tart

4 handfuls of mixed berries – blueberries, blackberries, raspberries

1 persimmon

1/4 cup non-fat Greek yoghurt, to serve

Powdered cinnamon, to serve

To prepare:

To make the crust put the flour and shortening in a food processor and pulse until the mixture looks like sand. Add 1 Tbsp. ice water and pulse 4-5 times to combine to form damp crumbs. Squeeze a small amount of the dough with your fingers, it should hold together.

If it does not hold together then add extra water, a teaspoonful at a time. Divide the dough crumbs equally between 4 small (3 1/2 in) loose-bottomed quiche tins and use your fingers to press the crumbs firmly together onto the base and sides of the tin. Freeze for 15 minutes, until firm.

Meanwhile, preheat the oven to 400F. Line the tart shells with squares of baking parchment and fill each one with a handful of baking beans. Bake for 10 minutes then remove the parchment and beans and bake for a further 5 minutes. Remove from the oven and allow the tart shells to cool in their tins, then carefully remove and transfer to a plate. Fill with mixed berries and sliced persimmon. Serve with a little nonfat Greek yoghurt, dusted with cinnamon.

Also try...

Almond Brittle With Apricots And Dark Chocolate (Serves 4)

You’ll Need:

1/3 cup slivered almonds, toasted

1/3 cup ready-to-eat dried apricots, cut into thin slices

1 cup sugar

2oz good-quality bittersweet chocolate, chopped

To prepare:

Grease a small cookie sheet with a little canola oil. Mix the almonds and apricots together and spread in an even layer over the cookie sheet. Put the sugar and water in a medium saucepan and stir over a low heat until the sugar has dissolved to a syrup. Raise the heat, bring to a boil and boil for 8-10 minutes, until the sugar turns a golden caramel color. Do not stir the sugar once it has started boiling but you can pick up the pan occasionally and swirl the sugar around in the pan. Pour the hot sugar over the fruit and nuts on the cookie sheet. Leave in a cool place until set then break the brittle into bite-sized pieces. Just before serving put the chocolate in a bowl over a pan of warm water, without letting the base of the bowl touch the water. Melt the chocolate, stirring occasionally. Dip the brittle in the melted chocolate, allowing the excess to drip off.

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Holiday Rice Stuffing is a delicious alternative to high-carb bread-based stuffing. You enjoy sweet flavor from the dried cherries, healthy fat from the olive oil and walnuts, all while feeling satisfied from the fibrous brown rice.

*Credit to Access Hollywood

You’ll Need:

1 cup brown rice

1/2 cup wild rice

6 cups low sodium chicken stock, for cooking

1 Tbsp. olive oil.

1 shallot, chopped

1/2 cup dried sour cherries

1/2 cup walnuts, chopped

2 sprigs thyme, leaves chopped

1 egg white, lightly beaten

To Prepare:

Put rice and stock in a large pan and bring up to a boil. Reduce heat and simmer for 45-50 minutes, until rice is tender. Drain well and leave to cool. Put the olive oil in a skillet with 1 tbsp water and sauté shallot 7-8 minutes until soft, then add to the rice along with the cherries, nuts, thyme leaves and egg white. Season with black pepper and mix well. Serves 4.

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Want to know my tricks for creating the perfect Thanksgiving sides? From steamed broccoli and brussel sprouts to roasted sweet potatoes, you’ll savor the flavor and enjoy rich nutrition with these cooking strategies:

Steaming:

One of the best way to cook veggies, steaming helps to seal in the vegetables’ natural taste and nutritional content and requires no added fat. To steam them, bring an inch or two of water to boil in a large pot over high heat. While you wait for the water to boil, wash, trim, and chop your veggies. Cut the veggies uniformly; this will ensure they cook evenly. Place a bamboo steamer rack over the pot and your veggies on the steamer rack. Steam for one to three minutes, checking them for doneness frequently.

Sautéing:

To sauté your veggies, spray a nonstick skillet with olive oil cooking spray. Add a teaspoon of olive oil, and place the skillet over medium high-heat. Add one tablespoon of finely chopped garlic and sauté, stirring frequently until golden. Add the veggies to the pan. Sprinkle the veggies with freshly ground black pepper and half a teaspoon of crushed red pepper flakes, and stir for approximately two minutes.

Roasting:

Preheat the oven to 400ºF. Place the vegetable on large piece of foil. Sprinkle with lemon juice, chives, salt or pepper- depending upon your preference for flavor. Fold up foil to enclose the ingredients, and place on a baking sheet. Bake for 30 minutes, until the Brussels sprouts are cooked through and lightly browned. Remove from the foil packet immediate and serve.

Julienning Herbs:

Salads, entrees, and soups all look more appetizing with a garnish of julienned large-leaf herbs such as basil and mint. To julienne large-large herbs, stack the leaves, then roll them up like a cigar. Slice crosswise across the cigar to make thin strips.

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Enjoy a rich and flavorful turkey- without the butter or excessive gravy! Your protein source, turkey is a lean meat that can be eaten for days afterward. Feel free to double the recipe according to the size of your Thanksgiving party. 

Turkey Boosted with Herb Spread and Stock Injection

(Serves 4)

*Credit to Access Hollywood

You’ll Need:

Large handful parsley leaves

8 large sage leaves

8 sprigs thyme, leaves only

8 sprigs oregano, leaves only

Grated zest of a large unwaxed organic lemon

1/2 cup Olivio olive oil spread

Approx. 1/4 cup olive oil

8lbs. Turkey

3 3/4 cups low sodium chicken stock

3 large carrots, peeled and chopped

3 sticks celery, chopped

A large square of cheesecloth

To make spread:

Chop herbs and transfer to a bowl.  Add lemon zest, Olivio and fresh black pepper and stir until well combined. Divide into two.

For turkey:

Rinse turkey and pat dry with paper towels. Inject the breast and thighs with 3/4 cups stock, injecting 3-4 sites on either side of the breast and 2-3 sites on each thigh and drumstick. If possible cover and leave in the refrigerator overnight.

Preheat oven to 450F. Lift the skin around he neck of the turkey and gently use your fingers to ease loose the skin over the breast. Rub half of the herb spread over the turkey breast, in the pocket you have just made between the flesh and the skin. Spoon some of the rice stuffing into the neck of the turkey. Fold the skin over the stuffing and secure with toothpicks. Spoon the remainder of the stuffing loosely into the body cavity of the turkey and tie the legs together tightly with string. Put the turkey breast side down on a roasting rack and roast for 30 minutes. Meanwhile melt the remaining herb spread and transfer to a bowl. Add the cheesecloth to the bowl and just enough olive oil to saturate the cheesecloth.

Turn the turkey over so it is breast side up and lay the soaked cheesecloth over the turkey breast.  Turn the oven down to 350F. Add the carrots and celery plus 2 cups of the chicken stock to the roasting pan and roast for a further 2 hours, basting every 30 minutes. Top-up the pan with water if it becomes dry. Remove the cheesecloth and roast for another 30 minutes.

Take the turkey from the oven and check the temperature of the thickest part of the leg with an instant read thermometer, it should be at least 170F. Check the temperature of the stuffing in the cavity; it should be at least 150F. If the turkey is not ready then return it to the oven for a further 20-30 minutes.

Transfer the turkey to a large plate and tent with foil. Leave in a warm place to rest for 30 minutes. Spoon the vegetables from the pan into a blender and whiz to a puree.

Add the remaining chicken stock to the roasting pan and stir well. Pour the liquid from the pan into a gravy separator and leave to stand. Once fat has risen to the top pour off the de-fatted stock and transfer to a saucepan then simmer until reduced by half. Whisk in enough of the vegetable puree to thicken the gravy.

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With Thanksgiving around the corner, I’ve begun to do my prep work for the holiday feast. An annual tradition in the Kirsch household, I host Thanksgiving for my entire family- serving healthy and delicious dishes from my special holiday recipe collection that I’ve built upon over the years.

From the turkey and stuffing to the sides (and even desserts!), this week I’ll walk you through how to prepare a nutritious feast that will have your body and soul thanking you!

Today, a little teaser: DK’s Appetizing No-Fat Hummus

You’ll Need:

1 ½ cups cooked or canned chickpeas, rinsed

¼ cup nonfat plain yogurt

1 tbs. chopped parsley

1 tsp. minced garlic

¼ tsp. ground cumin

½ tsp. ground cayenne pepper

¼ cup fresh-squeezed lemon juice

Garnish: chopped fresh parsley

To Prepare:

In a food processor combine the chickpeas, yogurt, parsley, garlic, cumin, cayenne pepper and lemon juice. Process until well blended.

To Serve:

Serve with Kirby cucumber wedges, jicama, red, yellow, and green peppers, celery and radishes

Stay tuned for tomorrow’s main attraction: the bird.

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