The "most wonderful time of year" is quickly approaching yet again. Thanksgiving is just around the corner, and the rest of the holiday season is close behind. For most of us, this time of year brings back fond memories of hot chocolate by the fireplace, fresh baked pumpkin pie after a Thanksgiving feast...or other versions of happy food indulgences! Many people think of the entire time spanning between Thanksgiving, (or Halloween!), and New Year's Day as a "black hole" when it comes to weight maintenance, weight loss and nutrition. While it is certainly acceptable to indulge in holiday treats, it is also equally as important to remember that just because we are in the mood for sweets doesn't mean nutrition conscious eating has to go out the window for a full 6+ weeks!

Physical activity is important every week of the year, but even more so on holiday "food" weeks such as Thanksgiving! SCHEDULE exercise as an important appointment-because it is. On Thanksgiving Day, take a walk in the morning or after dinner, or up the ante and sign up for a "Turkey Trot". Whether you have family visiting or are with friends, start a new tradition and design fun outdoor activities that get everyone moving before or after the big feast.

Even though you are likely to eat more than usual during a holiday party or meal, it is always important to start the day off with a good nutritious breakfast.! Eating a breakfast that contains protein and fiber, (think cottage cheese and fruit or eggs and veggies), can help you feel less hungry the rest of the day, and will help you overindulge less on at holiday meals.

Traditional side dishes such as stuffing, cranberry sauce and mashed potatoes are a must for Thanksgiving. However, not all side dishes have to be high-calorie or "unhealthy." Start new traditions to accompany the old.  Prepare at least one healthy pure-veg side at Thanksgiving and every holiday meal; try roasted Brussels Sprouts, kale chips, or a simply cooked broccoli or green beans (without the can of mushroom soup!). Bake delicious sweet potatoes instead of regular potatoes or candied yams this year-you'll be glad you did.

Even on Thanksgiving, you should aim to fill half your plate with vegetables, a quarter with protein (tasty turkey!) and the rest with starches, such as potatoes and stuffing. This way, you can "have it all" and keep your nutrition goals on target. You CAN...( be healthy...loose weight...stick to your nutrition plan)... while still enjoying Thanksgiving classics.

When it is time for dessert, be sure to enjoy a slice of pumpkin or apple pie. This is another time to be mindful and not just "throw in the towel" and load some of everything onto your plate. Choose some fruit if available- better yet offer to bring a fruit try to ensure it is an option! Keep your portion size of high-cal items such as pie small by either serving yourself or passing half immediately to another person. Interestingly, studies show that we humans seem to enjoy the first and the last bite of a dish the most, with relative enjoyment decreasing during the middle bites. Maximize your enjoyment and minimize the calories by savoring fewer bites.

One of the best parts about Thanksgiving is having tasty leftovers. However, it seems that we end up snacking on left over potatoes, stuffing and pies rather than vegetables and turkey. This year, keep balanced meals a priority by making extra turkey and vegetables so that you can pair these with leftover starches. Our family actually cooks an extra turkey DURING Thanksgiving dinner to ensure leftovers to accompany the starchy side.

At Nutrition Energy we feel that the Holidays are a time to be Thankful, to enjoy family and friends, and to feel GOOD about ourselves. By using the above tips you really can have it all; a delicious Thanksgiving meal,  a great walk that leaves you energized and feeling great, a slice of pie and healthy, balanced leftovers (no cooking!) for a few days thereafter. The idea is to plan for success and make it happen and then not to feel guilty about indulging in a few Thanksgiving treats.

            

Of course, our tips apply to Thanksgiving Day and every holiday thereafter, so be sure to save this article to read over and over again as reminders are needed (which is totally normal and ok!). 

Nutrition Energy wishes you a happy Thanksgiving and joyful start to the holiday season!