For everyone who wants to enjoy delicious food AND stay fit and healthy.
Monday, November 23, 2009
Healthy foodies' holiday survival guide -- Part 4: THANKSGIVING DAY
On Thursday, millions of Americans will consume literally thousands of calories, overeating to the point of feeling ill. For those of us so blessed with material abundance, the meal on Thanksgiving is the holiday season's greatest health challenge. How to cope? Here are some healthy-foodie ideas for a Thanksgiving without guilt.
1. Eat a full breakfast and a light lunch. Don't "save up" for the big meal--you'll be famished, a perfect recipe for overindulgence. 2. Take a walk before dinner, weather permitting. Even if the weather isn't all that great, get off your duff for at least a half hour of exercise--more if at all possible. 3. Lay off the booze until dinner is served. Pre-dinner alcohol lowers your inhibitions and leads to useless extra calories, not just in the drinks themselves but also in snacks you'll likely add on. 4. Decide in advance whether and how much wine or other alcoholic beverages you will drink. Then pace yourself so you can stick within your pre-set limits. 5. Eat only your favorite dishes, and pass on the others. Pick only one out of these three: mashed potatoes, sweet potatoes and bread stuffing/dressing. Easy on the gravy, too! 6. Wait at least a half hour between dinner and dessert. If this requires a request to your hostess before the meal, go ahead and ask. If you have no influence over the timing, step away from the table and come back later. Make up an excuse if you need to. Waiting for dessert is crucial--your brain will have time to get the message from your full stomach, and you won't want as much dessert, or maybe not any. 7. Pick one dessert or very small portions of more than one. 8. Take a walk after dinner.
Remember, the fat-producing, health-sabotaging culprits in this meal are alcoholic drinks, gravy, sauces (such as that superfluous stuff people put on green beans at TG), toppings (I'm thinking of marshmallows on sweet potatoes, horrors) and desserts. Minimize those!
Take larger portions of turkey (especially the white meat), baked potatoes, roasted root vegetables, green veggies with as little sauce as possible, salads without mayonnaise, fruit salads, and just a little bit of cranberry sauce (too much sugar).
We have so much to be grateful for, including the amazing bounty that makes not eating too much such a concern. On Thanksgiving Day, let's appreciate the love in our lives, our family and friends, the pleasure of sharing this wonderful meal--and eat mindfully while we're at it.
My day job is college professor -- of mass communication and journalism, at the University of Cincinnati. I've probably got a few more years to go, and it's a good gig. Love to travel, cook, dine out, and work out.