I look forward to this all-American holiday every year because it’s a chance to stop and give thanks for all the good things in our lives. What better way to slow down than spending some quality time with family and friends? Of course, a lot of that time ends up being stuffed with food and drink. Between snacking and sitting down for a traditional turkey-with-all-the-trimmings holiday meal, the Calorie Control Council reports the average American will consume more than 4,500 calories and 229 grams of fat on Thanksgiving Day. So, I thought I’d get these survival tips posted a few days in advance of the calorie-filled holiday ahead:
- Move it! Don’t skimp on the activity this week. Remember, ten minutes of exercise are always better than zero. The bonus is you’ll have the mental boost knowing you made an effort prior to the Turkey Day feast. On Thursday, even if you’re hosting the holiday fun and can’t leave the house, you can pop in an exercise DVD or bang out a Tabata first thing in the morning. Or sneak out for some fresh air and a brisk power walk or abbreviated run. Your gym is open? Great! Try a morning group exercise class or attack some cardio and core work. A few solid planks can make you feel strong before filling your belly with delicious eats.
- Eat breakfast! Be sure to eat something sensible on Thanksgiving morning to kick-start your metabolism. If you’re not feasting until late afternoon, make sure to follow breakfast with a small lunch or sensible snack so you don’t go overboard later. Two ideas: non-fat plain Greek yogurt with a serving of almonds mixed in or a piece of toasted Ezekiel bread topped with a sliced hard-boiled egg and salsa. These protein-rich snacks will keep you feeling full longer than a sugar-infused snack.
- Portion Control: Use a salad or other small dish for your meal. Start with salad or veggies and then add the turkey. Use the remaining space for the potatoes, stuffing and other starches. There simply won’t be as much room left as you’d have on a regular dinner plate.
- Savor the flavor: Eat slowly! If you do clean your plate, wait 10 minutes before going back for round two. This will help you decide if you’re really hungry. If you aren’t, you’ll feel good knowing you had one helping – before moving on to dessert, of course!
- Keep Track of the Libations: This is the perfect day to follow the every-other-drink-is-alcohol plan. Enjoy a glass of wine, beer or cocktail then have a glass of still or sparking water before moving on to the next cocktail.
- Make Doggie Bags! Hosting the holiday feast? Don’t be shy about giving some of the uneaten turkey and trimmings to your guests.
Let me offer my heartfelt wishes for everyone to enjoy a very Happy Thanksgiving! Each year, I’m even more thankful for so many things including my family, my friends, my health and for the support I receive from my “fitfam,” which includes all my loyal readers. One final note: If you end up breaking the calorie bank this Thanksgiving, don’t sweat it. Remember, laughter, good food and even some good wine are all ingredients in many holiday recipes for a happy heart and the soul and part of our ongoing journey to have fun, be fit and feel fabulous!