DAVENPORT, Iowa -- Nov. 24, 2015 -- Thanksgiving means parades, football and overindulgence.
We become conquerors of calories, warriors of the wishbone, special forces of the stuffing.
It has been estimated that we may consume more than 4,500 calories on Thanksgiving. If we do, we'll know it because our bodies will inform us with bloating, sluggishness and if we are lucky, a nap.
You don't even have to eat excessively large portions to hit 2,500 calories for the big meal of the day. Add leftovers later and you can approach or top 4,500 calories.
"The holiday has a tradition of excess that makes us uncomfortable when we could be enjoying the day with friends and family,'' said Jan Treftz-Allen, manager of health promotions, Genesis Health System. "With a few adjustments, we're going to take in hundreds of fewer calories, we'll feel better physically and we'll have less regret about how we stuffed ourselves.''
Here are tips from Genesis to help you handle the day more comfortably and actively:
* Don't skip breakfast to "save'' calories for lunch. Eat breakfast and you may not be as hungry when you sit down for the feast.* Get some exercise. Go for a long walk on the treadmill while you are watching the parades. Go for a bike ride after breakfast or after the big meal. Take kids and grandkids outside to play.
* Use smaller plates. There is evidence that indicates people who use smaller plates consume fewer calories.
* Avoid alcohol. These empty calories will only make you feel more tired and possibly less hospitable with guests.
* Skip the extras like the butter, gravy and whipped cream.
* Socialize. If you are talking during the big meal, you will be digesting the meal more efficiently and you won't feel like eating as much. Put down the fork and take a break, however you might avoid politics as a topic of discussion.
* Explore what is available and only eat your favorites. No one will insist that you have some of the "special recipe'' passed down through generations.
If you feel your eating and weight are out of control, the Genesis Center for Weight Management has surgical and non-surgical options for weight loss provided by a team of experts. For information, go to www.genesishealth.com/bariatric or call (563) 421-8361.
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