Blog

Handling Thanksgiving

Posted By: Greg Sterner, Owner, Physical Therapist on 11/20/2011

The average person eats approximately

4000 calories at their Thanksgiving meal.

 So if you don’t want to feel like a stuffed

turkey when the holidays are over, now’s

the time to plan your holiday eating and

exercise strategies.

 Keep in mind that if you blow your fitness

routine on just three days—Thanksgiving,

Christmas or Hanukah, and New Years—it

won’t cause too much damage. What gets

most of us into trouble is the nonstop

feasting mentality that goes on from

Turkey Day through January first!

 Plan your diet strategy now, and don’tforget to squeeze in those exercise sessions            November 

Tips –

 Bank your calories. You know you love

Grandma’s signature Thanksgiving strudel,

so why not plan ahead for it? If a

scrumptious holiday meal is in your future,

eat lighter on the days leading up to it, and

rev up those workouts. Try drinking lots of

water and eating an apple, a cheese stick

and some carrots before the meal to take

the edge off so you’ll make wiser food

choices.

 Size up the holiday treats before you

dig in. Never go famished to a holiday

gathering. Eat a light snack beforehand to

level out your blood sugar; this will help

you make more sensible choices come meal

time. Once at the holiday table, scan the

feast for your favorites. If you spot Aunt

Millie’s irresistible pecan pie, then skip the

creamy mashed potatoes and go heavier on

the lighter fare such as steamed green

beans and skinless white meat turkey.

 Limit the booze. Liquid calories can foil

the best laid plans of moderation during the

holidays. Alcohol stimulates your appetite,

lessens your resolve to eat lighter, and

adds a significant amount of calories to

your intake. Go for the lighter drinks such

as a glass of wine as opposed to caloriedense

spiked eggnog or sugary mixed

drinks. Another trick is to alternate your

drink with a glass of sparkling water.

 Get that exercise in. Now is not the time

to let your fitness routine drop by the

wayside. Instead, pencil holiday fitness

activities into your calendar such as a 5K

Turkey Trot or Jingle Bell Run. Get daily

cardio in. Long walks to clear your head

would truly help with holiday stress. And

don’t forget your strength training routine—

the best way to keep your body lean and fit

for the New Year.

 Hark back to what’s really important.

Believe it or not, this time of year is not

just about the holiday goodies. Focus on

celebrating this season, reveling in the

sights, sounds, and warmth of sharing

meaningful memories with family and

8 M o n t h l y o p e r a t i n g p l a n

Healthy

& Light

recipe

This month’s super food is CRANBERRIES.

Overview -

Introduce the

Nutrition recipe of

the month

Cranberries are a bonafide superfood as the

cranberry is one of the top foods scientifically

proven to have health benefits. Cranberries

are an excellent source of vitamin C,

containing 20% of the Daily Value in one cup.

They also contain fiber and potent diseasefighting

antioxidants, which can protect cells

from free radicals -- unstable molecules that

damage cells. Cranberries also contain

bacteria-blocking compounds (tannins and

anthocyanins in particular) that help acidify

the urine and prevent E.coli—the bacteria that

causes infections—from adhering to the

urinary tract and bladder cells preventing

urinary tract infections.....

For more information on our great fitness programs contact:

Greg Stener, Physical Therapist, Owner

Fitness Together Point Loma

6197567500

gregsterner@fitnesstogether.com