So I suppose I have a professional obligation to say something about Thanksgiving. While there is an article below that goes into some detail and offers some helpful advice, let me summerize holiday survival:

• Don't eat too much
• Don't drink too much
• Don't sit on your ass the whole time
• Save me some pie

That's about it :)

For more specific guidlines feel free to drop us a line.

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Happy Thanksgiving from Carter Fitness.

I got cute kids. Yes it's true, they are in fact adorable. There is simply no denying it. Don't get me started talking about them because you'll have a hard time shutting me up. I have started 2 websites and have over 200 GB of digital photos dedicated to the pair. So yeah, I kinda like them. But even the cutest of kids can be a giant pain in the ass at times.Gabe, my 5 year old (just turned 5 in October) started kindergarten this fall. He is on the young side, as he was only 4 when the year started and there are some 6 year olds in the class. My wife and I debated back and forth for a long time about whether to wait a year or go ahead and start him this year. Well we obviously went ahead with kindergarten. Sometimes when you are a parent you feel like no matter what decision you make it is the wrong one - but that's another article.

He looks like he is up to something doesn't he?

When he started there were some behavior issues, attention issues and some skill issues. The school has worked with us and Gabe has made some tremendous progress. I am very proud of how hard he is working and how well he is doing. Back when I was in kindergarten my day was full of coloring, napping and eating paste. Expectations of current kindergartners is much higher as Gabe has nightly homework and I think I heard he will be starting algebra next week.

Well this last week a new problem arose: pinching. It seems at lunch and recess Gabe has taken to pinching (not hard, but still)- and apparently one girl in particular (we'll call her Jane). Jane is in Gabe's class and he just can't seem to keep his hands to himself. It did not take us long to figure out that Gabe has a 5 year old version of a crush on Jane. At first we just told him to knock it off - but he didn't. Then after a few more detailed discussions with Gabe he indicated that he thought he could not control his actions, he was almost compelled to pinch her. He said he should just sit on the bench at recess so he wouldn't pinch her.

He simply felt out of control. We told him that he WAS in fact in control- HE was the boss. He got to decide what actions he took. He did not have to pinch her, he could ask her if she wanted to play instead. This can be a tough concept for a 5 year old to grasp and as it turns out, a tough one for adults too.

Many people I work with feel they are unable to control themselves in one way or another. Some will say they know that they just will not work out, and others simply say they will not follow the nutrition plan. Bad nutrition is the biggest reason people fail to see results on any type of fitness program. A colleague of mine put it this way: You cannot out train bad nutrition.

Whether you eat too much, eat too little or eat junk - it all adds up to the same thing: Bad nutrition. But here is the thing that most people miss, and it is so simple : YOU ARE THE BOSS.

It has nothing to do with this I assure you

Who's the Boss? - That'd be you. You get to decide what you eat, when you eat, if you should eat etc. No one is forcing you to eat at the McDonalds drive through. No one is forcing a feed bag of Doritos around your neck at TV time. That vat of ice cream did not get out of the freezer on its own. You get to choose what goes in you and when. And don't give me that "I have no time" BS. We all have the same 24 hours in the day, so plan accordingly.

The sooner you accept the fact that you have the ability to control your eating, your fitness and your life, the sooner you will be on the true path to health and happiness. And be clear on this point: no one will do it for you. You are the boss - you make the decisions.

Gabe has figured it out, at least for now. There was no pinching today. And he is only 5. The last thing we told him as we kissed him goodbye this morning was that he was the boss. I will happily tell you the same anytime - but don't expect a kiss.

Joshua Carter
The Body Transformation Expert
Carter Fitness
http://carterfitness.com/
818-337-6175

What Carter Fitness client has recently dropped from around a size 12 to a size 2?

A SIZE WHAT? A SIZE 2!!!

We are very proud of her and want to do her story justice. Check back next time to find out who she is and how she did it.

It's that time of year again - holiday season! Here's something to look forward to: between Turkey day and the New Year the average person will gain between 7 and 10 pounds. The good news is that you can avoid these additional pounds with a little know how.

For most of us the holiday pounds start with Thanksgiving dinner. Did you know that the average person consumes around 3,500 calories on this day alone? Yikes. That equals one pound in extra calories - not to mention the leftovers you will be eating days afterward. Take these tips and make Thanksgiving a guilt free day this year:

Tip #1: Take 2 steps to start your day right.

Step One: Eat breakfast. You see, most people skip breakfast on Turkey day in order to 'save room' for the feast - maybe you have done this yourself. When you eat a healthy breakfast that is high in both fiber and protein two great things happen.

• Your metabolism is started early in the day, thus catapulting you into full fledged calorie burning mode. This will come in handy later in the day.
• You won't be famished when you sit down for dinner, so you will have less room to binge. (This means fewer calories land on your waist.)

Step Two: Exercise for 30-60 minutes. I know exercise is the last thing on your mind on a busy holiday, however it is worth your effort. You will negate some of the extra holiday calories and your metabolism will climb even higher.

Tip #2: Lighten the menu.

If you're in charge of the menu this year then you are in luck. As chef you can make a few modifications to the meal that will drastically reduce the fat and calorie intake of each guest. Do the following to lighten your feast:

• Instead of cream-based dip for your veggie platter, use dip made from nonfat yogurt or nonfat sour cream.
• Replace traditional stuffing with an assortment of chopped vegetables. Fill your turkey with mushrooms, eggplant, onions and celery. Or replace half of your traditional stuffing with chopped vegetables.
• Flavor your mashed potatoes with roasted garlic instead of butter. Or serve baked sweet potatoes instead of butter laden mashed potatoes.
• Roast vegetables without oil - use cooking spray instead and toss them with dill.
• Use unsweetened apple sauce or pureed plums instead of butter or oil in dessert recipes.
• Put out an assortment of fruit for dessert instead of pies.
• Make the recipe for Low Fat Thanksgiving Green Bean Casserole below.

Tip #3: Use strategy.

Traditional Thanksgiving food items weren't all created equal - nutritionally that is. Roasted white turkey meat (without skin) is a great source of lean protein. Vegetable dishes (without added fats) are also very healthy.

On the other hand, buttery mashed potatoes, white bread rolls, cream based dishes, and heavy gravy are all packed with fat and calories.

Fill your stomach with the healthy items first - white turkey meat and plenty of vegetables. Then simply 'sample' the less healthy items in small portions. This simple strategy will save you tons of extra calories and it won't leave you feeling cheated.

Tip #4: Pace yourself.

Most people get into trouble at Thanksgiving dinner by eating full speed ahead until they finally realize that they are full (after their second and third helping). The trouble with this method is the lag time in communication between your stomach and brain.

You see, you may have satiated your hunger with the first helping, but it takes a little while for your stomach to communicate that message to your brain. And during that lag time you took the opportunity to your second and third plate of food.

This year sit calmly in your chair after that first plate and wait at least 20 minutes before getting seconds. You will be surprised to find that the thought of more food doesn't sound good anymore - and you will have saved yourself unnecessary weight gain.

Well, there you have it - four tips that will get you off to a fit and healthy holiday season.

Want to make this holiday season extra special? Why not start your very own personal training program with me, your local fitness expert. Together we will keep the holiday pounds away.

Who knows? If you act now, you could start 2008 in better shape than ever.

Thanksgiving is a time when we gather to give thanks and to pass the gravy. Here's a fun way to make that gravy a little less fattening: Place an ice cube in the gravy and watch as excess fat sticks to it. Now throw out the fat laden ice and enjoy your lightened gravy!

Most Thanksgiving tables include some form of green bean casserole. The problem is that the traditional recipe is loaded with fat (you know the one with the crispy fried onions on top). This is recipe carries the same beloved flavor with only two grams of fat per serving. Surprise the family with this tasty treat on Thanksgiving. Servings: 8

Here's what you need...

• 1 Tbl butter
• 1 cup fat free sour cream
• 2 Tbl flour
• 1 tsp salt
• 1 tsp granulated sugar
• 1/2 cup chopped onion
• 3 cans French style green beans, 14.5-ounces each, drained
• 1 cup shredded fat free cheddar cheese
• 8 Reduced Fat Ritz crackers crumbled
• canola cooking spray

1. Preheat oven to 350° F. Coat a 9 x 9-inch baking dish with canola cooking spray.
2. Melt 1 tablespoon of butter in 2 cup glass measure in microwave. Stir in 2 tablespoons of the sour cream and the flour. Add remaining sour cream, salt, and sugar, and stir until well blended.
3. In large bowl, blend the sour cream mixture with the green beans, chopped onion and half of the cheddar cheese. Spread the mixture into prepared baking dish.
4. Spread remaining cheese over the mixture and top that with the cracker crumbs. Spray the cracker topping lightly with canola cooking spray. Bake for 30-35 minutes or until the top is golden and sauce is bubbly.

Nutritional Analysis: One serving equals: 99 calories, 2g fat, 13g carbohydrate, and 7g protein.

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About the Author: 
Joshua Carter is a certified personal trainer as well as a fitness and fat loss expert. With over 15 years personal training experience, Joshua has developed training & nutrition protocols that have delivered proven results in half the time as traditional programs.  These successful protocols have been shared with a select few trainers who assist Joshua with training at his Carter Fitness in West Hills, California.  His facility offers personal training for those who live near West Hills , Woodland Hills, Canoga Park, Chatsworth and Calabasas.

Email: joshua@carterfitness.com
Phone: 818-337-6175
Web: http://carterfitness.com