Dear Dr. Fitness,

Thanksgiving is just around the corner and I could really use some help to eat healthier.  Each year my belly get's bigger I believe because of the upcoming Holiday. Too many temptations like stuffing, buttery mashed potatoes and pie! Any words of wisdom?

From,
Will

Hey Will,

Thanks for the email; You are wise! Great move to create your strategy now before Thanksgiving and the full of hustle and bustle of the upcoming holiday season begins. Unhealthy food choices  seem to go hand in hand with the Holiday season.

Here are a few recommendations to help you avoid adding your Thanksgiving, or any other holiday  meal to your waistline this year:

  1. Just take a small scoop of cranberry sauce. It’s loaded with sugar and can have 300 calories per half cup.
  2. Remove the skin. While the skin adds great flavor and is a nice treat for special occasions, it does contain extra calories and fat – and is usually coated in butter.
  3. Go light on the gravy. Gravy, depending on how it is prepared, can be loaded in fat, calories and tons of sodium. Just use a little of it.
  4. Eat before dinner. Have a healthy lunch before going to Thanksgiving dinner so that you’re not hungry. This will help prevent overeating.
  5. Opt for healthy sides. Instead of going for buttery, cheesy or creamy sides, go for steamed vegetables and smarter choices.
  6. Save your calories for the dinner. Appetizers, munchies and finger foods are notoriously high in calories and unhealthy fat. Moreover, they’re not filling. Save your calories for the main course.
  7. Drink lots of water. Water boosts your metabolism, help your body remove belly and helps you feel full. And it’s definitely a much better choice than eggnog.
  8. Use a small plate. Studies show that if we use a small plate, we eat less. Moreover, wait 15 minutes before going back for seconds. It takes time to feel full.
  9. Talk! Instead of scarfing down your food, take time to talk with your friends and family. By eating slower, you give your body time to digest and feel full – thereby lessen the likelihood of overeating.
  10. Have a few bites of dessert. If you have room, just take a few bites of the dessert options. It will satisfy your sweet tooth without overindulging. And if you’re full, take your dessert to go rather than cramming it down.
  11. Don’t feel guilty. Thanksgiving only comes once a year, and if you eat a lot – so be it. All of us occasionally indulge and it’s part of creating balance in your diet. Don’t feel guilty about it – as such guilt often manifests itself as additional overeating.

As we give thanks, remember to express gratitude to your body for all that it does. One of the best ways to express that gratitude is by making decisions that honor your body – like going to the gym or exercising. Perhaps Thanksgiving can mark a new (or renewed) commitment to your body’s health.

I hope you have a wonderful Thanksgiving!

Your Friend,
Dr. Fitness

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