It's time to talk turkey. With Thanksgiving still a few days away, there's still time to set your goals and expectations for having a healthy holiday.
Did you know that the average American consumes 3,000 or more calories during Thanksgiving dinner? According to numerous Web sites, that number varies from 2,000 to more than 5,000 calories. And a study published in the Dec. 2000 "Nutrition Review" journal, conducted at the USDA Human Nutrition Research Center on Aging in Boston, found that "weight gain during the 6-week holiday season explained 51 percent of annual weight gain."
"The main problem with unhealthy holiday eating is that people gain weight during this time of year but never lose the weight afterwards, so it keeps accumulating over the years" Ball State Health Educator Julie Sturek said.
Sturek said there are no "bad foods," but that it's important to eat in moderation. A few strategies she offered to encourage healthier holiday eating include:
• Choose appetizers such as raw vegetables with a small amount of dip, unsalted peanuts and pretzels.
• Limit the amount of chocolate, sweets, buttery cheese and crackers with meats.
• Opt for whole grain crackers and low-fat cheeses when possible.
• Make sure that you balance your plate with vegetables.
• Don't overload your plate.
Turkey is a healthy choice to add to your plate, but make sure your turkey has been properly cooked. A USDA Food Safety and Inspection Services Poultry Preparation Fact Sheet states that the turkey's internal temperature should reach a minimum of 165 degrees to destroy bacteria. Need instructions to prepare your first turkey? Check out the fact sheet by searching "Turkey Basics: Safe Cooking" at www.fsis.usda.gov/factsheets.
Remember that the holidays aren't just about food and sweets. Try not to overindulge at holiday parties and dinners. Keep alcohol to a minimum and be careful to not overeat. Sturek suggests walking all the way through the food line to see what is offered before beginning to fill your plate. Then, take bite-size portions and eat slowly, remembering that it takes your brain 20 minutes to realize that you are full.
She also suggests returning to your regular eating plan and exercise routine as quickly and often as possible during the holidays.
Although we really tend to focus on exercise and nutrition when discussing wellness, don't forget to care for your other areas of well-being during the holidays, too.
You could start a new holiday tradition with your friends and family. Instead of napping after the Thanksgiving meal, bundle up and head outside for a brisk walk. You'll likely find yourself refreshed from the exercise (and probably experience a little relief from being too full) and will have enjoyed a social boost from spending time walking and talking with others. If there's snow on the ground during your holiday get-togethers, have an active snowball fight or go sledding to share some laughter while burning calories.
Set your environment so that it encourages positive behavior and happiness. It's ok to say no to parties and get-togethers where you know drugs and alcohol will be used and abused – your health and wellness are worth it.
During the semester break, take care of your intellectual wellness by reading a book that you've set aside all semester or by engaging in a meaningful conversation with a loved one.
You can also nurture your spiritual wellness through meditation, attending holiday church services or by whatever means you prefer to feel renewed.
Finally, be sure to watch your emotional wellness, especially during the holidays. It's a time of year when we tend to review past meaningful relationships and think about loved ones who have passed. When you think of fond memories, also think of the positive aspects of your life as it is now and your meaningful future. You might also start or continue a gratitude journal to be visually reminded of positive things in your life.
Enjoy the long holiday weekend. Be thankful. And be well.
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