HIGH PERFORMANCE
Seasonal secrets
by Tom Thekan/The Scugog Standard

One of the biggest problems at this time of year is how to keep from packing on extra pounds during the Christmas season.
_I have done some quick math and calculated that it’s easy to consume more than 3,000 calories from cookies, shortbread, Christmas cake and chocolates. That’s probably more than your total daily caloric needs and you haven’t even hit the dinner table.
_Maybe it’s time to change your snacking habits and beat the Christmas bulge before it starts.
_Here are some snack suggestions with far fewer calories - plus lots of good stuff like vitamins, minerals and protein.

-Veggies - slices of red and green peppers, broccoli, cauliflower, cherry tomatoes (technically a fruit)and olives
-Cheese - dozens of flavours and textures
-Meat - slices of smoked meat
-Fish - shrimp, pickled herring, smoked salmon
-Dark Chocolate – 90 per cent cocoa (it’s the sugar that produces cravings, not the chocolate)
-Nuts - cashews, almonds, walnuts, pistachios

And now for the secret of a great Christmas dinner ... turkey ... on a barbecue.
1. Get the largest aluminum foil pan that will fit UNDER your cooking grill but on top of the briquettes. It should be about one and a half to two inches deep. It’s okay to arrange the briquettes around the sides of the pan.
2. Fill the pan with apple juice and make sure the pan doesn’t go dry while the bird is cooking. Check every 30 minutes.
3. Pre-heat the barbecue on ‘high’ for 10 to 15 minutes. Turn it to ‘low’ for cooking.
4. Keep the lid closed while cooking, except to check/refill the apple juice in the pan.
5. The pan will catch all the excess fat so you won’t be plagued with flare-ups, and with the lid closed, all the moisture stays in the turkey.
6. It’s best to use a meat thermometer stuck into the meatiest part of the thigh (of the bird - not the cook) to determine doneness. An internal temperature of 170 degrees Fahrenheit is about right for turkey.

_The combined aroma of apple and turkey is something you have to experience to believe, and it will be the most beautiful golden brown turkey you have ever seen. Just like in the magazines. Take a picture.
_Remember, all the training in the world won’t make up for poor nutrition.

mTom Thekan is a strength and conditioning coach.
mNever begin any exercise program without consulting your doctor.