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This Thanksgiving stuff the bird, not yourself

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Are you in the majority or minority on Thanksgiving Day? Is this a day that is known for the great feast and eating what feels like a quarter of your body weight in food? Is this a day where thirty minutes after your meal you tend to take a cat nap? Or is this a day like any other?

Thanksgiving Day is a holiday celebrated on the fourth Thursday of November here in the United States. Originally celebrating the pilgrims’ first harvest of the New World in 1621. We now make it an annual holiday where the kids are off from school, adults get the day off from work, and where families and friends gather and feast.

Are there many gatherings on this day where you don’t hear at least one person say how full they are? Complain their stomach hurts? Unbutton their pants for expansion room?

Thanksgiving is one of the biggest eating holidays celebrated, so let’s look into some tips and nutrition facts that might just help us get through the holiday season without having to buy a new wardrobe with our Christmas money.

EXERCISE! Get up on Thanksgiving morning and go for a walk or a run. Starting your day on a positive, healthy note will help your mind and body throughout the day. Make this a family affair. You might as well spread more than just butter on your roll. Spread the power of health and exercise.

PREPORTION! If you know you have a tendency of going back for 2nd, 3rd, or even a 4th serving, challenge yourself. Make one plate that will satisfy your hunger and looks similar to a regular dinner portion. Do not allow yourself to go back. One and done!

DESSERTS! Pecan pie, pumpkin pie, apple pie, sometimes it seems like the dessert table never ends. At first this is exciting, but about 30 minutes later, that feeling usually changes for the worse. If you are a sweet and dessert fan, once again preportion. If you “have to” try 3 of them, make them all small slices or pieces that may equal about one regular serving size amount. I know this is the type of information we roll our eyes at, and say it only comes around once a year. Well this “once a year” for many seems to extend from mid-November until after the New Year. This is a good 50 day spread that is filled with parties, gatherings, dinners, events, and more!

According to the Calorie Control Council, the typical holiday Thanksgiving meal is around 4,500 calories. This is almost three times what many women should be eating in a day, and over double what many men should consume. They figure about 3,000 calories for the actual meal, and 1,500 calories for snacking, appetizers, and drinks before. Remember, these numbers are not specific to a population, gender, or age, so the number will vary.

Below you will find the calorie and fat content of many signature Thanksgiving foods.

Before we dig in, you often hear, eat a serving that is the size of your palm. When saying that they figure a hand can hold about 3oz. This can greatly vary depending on the size of one’s hand. It could be closer to 5oz. Just keep these sizes in mind to help determine how many servings you could be eating!

Baked Turkey Breast –

White meat – 3oz. 190 calories 1.4 grams of fat

Remember, 3oz. is about the size of your palm.

Dark meat is a bit lower in calories and higher in fat.

Deep Fried Turkey Breast –

3oz. 195 calories 21grams of fat

Bread Stuffing –

3oz. 140-160 calories 5 grams of fat

This can greatly differ depending on store bought, home-made, and the array of ingredients it is made with.

Sourdough Dinner Role –

1 roll 100 calories 1 gram of fat

No additional ingredients added.

Mashed Russett Potato –

1 cup 168 calories 1 gram of fat

No additional ingredients added.

Mashed Sweet Potato –

1 cup 181 calories .3 grams of fat

No additional ingredients added.

Homemade Chicken Gravy –

.5 cup 118 calories 7 grams of fat

Made with turkey fat, flour, and stalk. Gravy is made in many ways with many different ingredients so this number can vary.

Campbell’s Green Bean Casserole –

1 cup 216 calories 12 grams of fat

Ocean Spray Cranberry Sauce –

.5 cup 220 calories

There are many different types, as well as homemade sauce which could include an array of ingredients.

Homemade Pecan Pie –

1 piece 503 calories 27 grams of fat

1 piece in this case is 1/8 of a 9” diameter pan. Once again this can greatly differ with the ingredients.

Homemade Pumpkin Pie –

1 piece 323 calories 14.6 grams of fat

1 piece in this case is 1/8 of a 9” diameter pan. Once again this can greatly differ.

Homemade Whipped Cream –

¼ cup 103 calories 11 grams of fat

Can different dependent on ingredients.

#KellysCharlestonChallenge - VIEW MORE CHALLENGES

You can probably guess what my challenge is for this week. Many times we know what foods will be served. If not, you can have an idea from the list above. Planning ahead - before you even reach for your plate to fill it up, I want you to think…1 plate will be plenty, 1 normal dinner serving with maybe a few extras, is all I need every other day, so today is the same. When you get done, sit and wait. In 10-15 minutes, if you are still hungry, go back for the healthy options. There is no need to eat three pounds of turkey in one sitting.

On to the desserts -- look at the spread and use your judgment. Picture what a serving size might look like (1/8th of a 9-inch pie pan). If you must try multiples, cut the serving size down so you are just having a few bites of each.

When this is all said and done, go out for another family or friend walk. This will not only help your body process the foods, but you will feel more comfortable as well! I am not by any means saying don’t eat the Thanksgiving foods, I am just saying if you overeat every other year, try to scale it back a bit. Every bite you didn’t take helps!

Fun Facts: Which do you agree with?

Why does it seem like after a big Thanksgiving meal people are so tired?

Many believe it's the amino acid in turkey called tryptophan, which signals chemicals to the brain to make people feel tired.

Or is it that people are eating large portions of an array of food? Processing foods high in sugar and refined or processed carbohydrates cause the blood sugar to quickly rise and then drop. This often results in a feeling of low energy.

Believe what you want, but either way, the more turkey and food you eat, the less energy you will have!

Enjoy your Thanksgiving, and prepare yourself ahead of time for the holiday seasons.

E-Mail >> Personaltrainingforlife@gmail.fom

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