Balance is the secret to a healthy Thanksgiving
Many people look forward to the annual Thanksgiving feast. Who doesn't like to overindulge in stuffing, mashed potatoes and a selection of pies? But this annual tradition is the start of the holiday eating season which often leads to weight gain of a pound or more that often does not leave when the holidays do! So what can people do? The Delaware Division of Public Health is encouraging everyone to make a healthy holiday plan now that balances calorie intake with exercise.
"Balancing the foods you eat and the beverages you consume with the calories you burn being physically active is the winning formula to prevent weight gain during the holidays," said public health Director Dr. Karyl Rattay. "Making healthier food choices and increasing your physical activity reduces the risk for chronic diseases, including obesity, diabetes, cardiovascular disease, and certain cancers, while improving mental health and wellness. The best way to know if you are achieving balance is to weigh yourself at least once a week.” Rattay recommends that individuals work hard to not gain any weight during the next six weeks, as even two to three pounds can be very difficult to lose.
While exercise should already be a part of everyone’s healthy lifestyle, Delaware Public Health recommends that people add to their fitness routines now and make a plan to keep up an increased level of activity through the new year. Take longer or additional walks throughout the day and week, add in a few extra sets with the weights or spend more time on the exercise bike. It is also a great time to try something new, like signing up for an exercise class. Those who don't already have a regular exercise routine should talk with their primary care provider or a fitness coach about the best way to start one.
The holidays are also a time when many reconnect with families. Fitness can be as much of a family event as the Thanksgiving meal. Take a walk early in the day and then again after dinner. Other suggestions include playing outdoor games like flag football, soccer, basketball or anything else that gets the heart rate going.
Those who plan to travel over the Thanksgiving holiday don't have to sacrifice a workout routine just because they aren't near their gym. For a great body weight workout, go to www.getupanddosomething.org. The site also has tons of videos, and articles from several sources on a variety of exercise routines, and healthy eating tips like How to Avoid After Dinner Snacking.
People shouldn’t think that incorporating or adding exercise alone gives them a free pass to overindulge. Here are some tips for consideration when it comes to the Thanksgiving meal:
Go easy on portions. Know what a serving of each item is and stick to it. As tempting as it is, skip going back for a second round.
Incorporate healthier food choices into the meal. Make sure to have a variety of salads and high-protein foods available to balance out the carb-heavy dishes. If serving appetizers, serve fruit or vegetable trays, salsa or low-fat dips. Cook using nonstick pans and skillets to reduce or eliminate using oil when cooking. Cut back on sugar, salt and fat when cooking. Use herbs and spices instead or look for healthier substitutes. Use fat-free chicken broth to baste the turkey and make gravy. Use sugar substitutes in place of sugar or fruit purees instead of oil in baked goods. Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes and casseroles. Make water the drink of choice. Drinking plenty of water helps stomachs feel full, while drinking caffeinated or alcoholic beverages can dehydrate.
For more information on healthy eating options,go to www.dhss.delaware.gov/dhss/dph/dpc/521almostnone.html.
