Thanksgiving is just around the corner and I bet the last thing on everyone’s mind, as you scramble to the grocery store to buy your Thanksgiving turkey and all of the trimmings, is the rising number of overweight children—not to mention overweight adults as well. Thanksgiving is a favorite holiday for most everyone, but it isn’t without its health hazards. Thanksgiving can be a big fat pain in the behind, and the thighs, and the waist.
     If the thought of all that holiday feasting leaves you worried about eating too much fat-laden food, or simply overeating, here are some tips to help you enjoy the holidays without expanding your waistline. Remember, many of the traditional foods served at Thanksgiving are perfectly healthy. It’s what we do to them that load them down with extra calories and fat.
     Turkey breast has very little fat, is full of protein, and is an important source of B vitamins. Enjoy white or dark meat, but be sure to remove the skin first.
     Sweet Potatoes are a rich source of beta carotene, vitamins C and E, potassium, and fiber. Leave out the butter and excess sugar and try using orange juice and a sprinkling of brown sugar instead.

     Pumpkin is a terrific source of beta carotene and fiber. Enjoy a lighter pie filling by using egg whites or egg substitute and fat-free evaporated milk.
     Vegetables should be steamed rather than slathered in butter.
     Gravy and Stuffing are notorious sources of fat and calories but it’s possible to make lower fat gravy by straining the fat from the drippings, and using cornstarch or a sprinkling of flower as thickening agents rather than a roux. Low fat stuffing can be made by omitting butter and using a fat-free broth instead.
     Most importantly, we should remember that Thanksgiving is a time for friends and family. Plan activities after dinner, such as card games, board games, or walking, which will allow people to spend time together in a way that doesn’t revolve around food.

     The feasting and gift giving is over, the microwaved holiday leftovers have disappeared, the new year has recently rang in, and it’s time to make that new years resolution. You anxiously climb onto the scale and breathe a long sigh of disappointment when you see that the holiday feasting has finally caught up with you, as you knew deep down that it would.
     So what are you going to do to shed those unwanted pounds? Let’s face it – life is hectic, and even though the holidays are in our past, things never seem to slow down for us. Trying to fit physical activity, or exercise into our daily routine is definitely a challenge and attempting to give up those high calorie, high fat pleasure foods is practically impossible. But there are a few simple tips that we can follow to increase our physical activity and improve our eating habits.
     Did you know that going on a 15 minute walk, right after waking in the morning, contributes to weight loss? Getting out of bed 20 minutes earlier, lacing up your tennis shoes, and simply walking around the block will lead to fat burn and lost pounds! When you get up and move first thing in the morning, your body is more likely to use stored fat as energy.

     The simple action of drinking a glass of water before each meal will prevent you from consuming as many calories. By filling your stomach with water right before you eat you will reduce your chances of overeating during a meal. Drinking more water is also healthy for all body functions, including converting body fat into usable energy.
     Eating is meant to be a pleasure. We can enjoy all foods that are higher in fat, salt, or sugar just by keeping portion sizes sensible. Eat what you like, just don’t overdo it.
     Do you ever feel uncomfortable after eating a meal? Chances are, instead of stopping when you were satisfied you kept right on until you overate. Many times our eyes are bigger than our stomachs and we load our plates down with more food than we need. Next time wait 20 minutes before deciding on having seconds. The catch is that it takes about that amount of time for our stomach to send the message to our brain that we’re full
.      Increasing your physical activity level and improving your eating habits doesn’t have to be a difficult task.      All it takes is a few simple steps.
Holly Kiser, Health Educator, Anson County Health Department