Staying True to Your Fitness and Health Goals on Thanksgiving

Well, maybe not tofu, but take care of yourself!

This week, we asked Brian Barkley from Functional Conditioning for some advice on how do you maintain your health and fitness routine over Thanksgiving, a holiday that celebrates overeating.

Q: Brian, what can people do to avoid overeating at Thanksgiving?

Brian:  The best advice is to plan ahead with a specific goal in mind and a strategy on how to keep true to that goal. 

According to most nutritionists, you should aim for a ‘correct portion’ to avoid busting your gut.  What does a correct portion look like?  Your plate to look like this: a serving of turkey no larger than a deck of playing cards and half a cup each of two starches. (A half-cup is about the size of a computer mouse.)

Assuming you eat the ‘correct’ portions of a Thanksgiving meal  (turkey, mashed potatoes, cranberry sauce, stuffing, gravy, a vegetable, two rolls, a glass of wine and a dessert) that will still set you back about 1500 calories, almost enough for a typical woman for a single day.

Q:  What are specific things that you advise people to do to avoid overdoing it on Thanksgiving?

Brian:  Here are five things you can do to avoid overeating during your Thanksgiving meal.

1.)  Eat a healthy breakfast.  Get your system started right first thing in the morning.  If you eat a healthy breakfast, most likely you won’t feel the need to binge on the holiday snacks that typically get served throughout the day.

2.) Exercise, exercise, exercise!  Both before and after the big dinner!  There are a variety of community organized runs and walks that are healthy ways to start the day.  I’ll be at the Mile High United Way Turkey Trot at Washington Park.  Make it a family affair.  Have a fun family touch-football game or, after dinner, get the whole family to take a ½ hour walk around the neighborhood and burn off some of those calories.

3.) Don’t starve yourself!  Starving yourself for the big meal most likely means you will overdo it and eat way more than you would if you ate healthy snacks (vegetables with low fat dip for example) prior to the big dinner.   Also watch out for the goodies – both prior and after the big meal, you’ll be tempted to eat a lot of things that are typically not good for you.  Fatty eggnog, candy, cookies, cakes…limit yourself and opt for the healthy appetizers.

4.) Limit the alcohol and drink lots of water.  While tempting, the empty calories that come with alcohol not only sabotage your goals, they also push you to make illogical choices and you end up eating more than you really should.

5.)  Moderation!  Your stomach is about the size of two fists.   Use that measure to visualize how much you want (and can) eat.  Make sure you eat the healthy portions (salad, vegetables) before getting to the candied yams.  If possible, use a smaller plate, its an easier way to measure smaller portions.

More than anything, don't obsess about your diet and take the fun out of Thanksgiving.  If you plan ahead and decided on your goals early on, you'll have a much more enjoyable time celebrating with your family and friends!

About Brian Barkley

Brian Barkley is recognized as one of the top experts in the health and fitness industry who knows the difference between quackery and what really works.  Brian holds a degree in Applied Science (AAS), Sports and Fitness Technologies and is a certified Health and Fitness Instructor with the American College of Sports Medicine (ACSM) and with the National Strength and Conditioning Association (NSCA).  He has been featured in Esquire Magazine, The Rocky Mountain News, The Denver Post and Colorado Parent Magazine.  He and his clients' successes have been featured on CBS national news, KUSA channel 9News, KCNC News4, as well as other television stations nationwide.

Are you looking for a trainer to help create your own personal plan to health and fitness?  Whether you are just starting out or if you or looking for a new trainer, Brian Barkley and his trainers at Functional Conditioning can help.  Go to www.functionalconditioning.com or call  303-467-7954  for more information.

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