Healthy holiday

For most of us, life will get busy in the next 48 hours before we settle into festivities with family and friends for Thanksgiving Day and a long holiday weekend.

Now is the time to think about a healthy approach, not only to the Thanksgiving meal, but the entire holiday. Don't limit it to feasting and football.

'The Thanksgiving meal is the most anticipated meal of the year,' says Dr. Patrick M. O'Neil, director of the Weight Management Center at the Medical University of South Carolina.

He suggests taking a strategic approach to eating the big meal. 'Nearly everyone will consume more calories on Thanksgiving Day than they do on other days. That doesn't mean you can't have limits.'

O'Neil adds you may want to choose items at the meal that are more meaningful, such as 'your annual slice of Great-Aunt Clara's secret recipe pecan pie,' rather than a heaping helping of mashed potatoes.

Meanwhile, O'Neil says activities should be planned as much as the meal.

'If you have anything to do with the schedule, have everyone take an activity break between the meal and the desserts. It's a great time for a stroll or bike ride. This will give your brain a chance to find out you just had a fine meal. Just don't use 20 minutes of walking to justify an extra two helpings of dessert.'

Here are some other tips for a healthy Thanksgiving and holiday season:

Skinny-up recipes

If you're in charge of Thanksgiving dinner, visit our www.postandcourier.com/food page and look for the Thanksgiving planner. It has some healthy choices there. Or you could try www.acefitness.org/healthyrecipes for Thanksgiving meal choices, such as herb-roasted turkey, which comes in at 155 calories and 5 grams of fat per serving (without the skin), stuffing made with chopped veggies, chicken or turkey sausage instead of butter and fatty sausage, sweet potatoes without the candy and pumpkin pie in place of pecan pie, which has 480 calories a slice.

Think before you drink

When it comes to calories, beverages such as soft drinks and alcohol often can ring up empty calories fast without providing you the full feeling of food. Alcohol contains 7 calories per gram, which makes it nearly twice as fattening as carbohydrates or protein. If you drink alcohol, try to consume the same quantity of water.

Exercise

Many of us have a four-day weekend for Thanksgiving. If so, congrats. You have plenty of time to exercise. And in the Lowcountry, the weather is usually nice. Get started Thanksgiving morning with one of these events: The 32nd annual Turkey Day Run will be at 9 a.m. Thursday in downtown Charleston.

www.turkeydayrun.com

Cyclists can join a 30-mile or 60-mile group bike ride, also at 9 a.m.

Thursday, departing from the Charleston Bicycle Co. on East Bay Street.

www.charlestonbicyclecompany.com

For the yogis, Charleston Power Yoga on King Street will host a Thanksgiving Gratitude Class 8:30-9:45 a.m. Thursday.

www.charlestonpoweryoga.com

Go ahead, spoil your appetite

Contrary to mom's scolding, feel free to spoil your appetite a little before the big feast. Just do it the right way. Eat an apple or drink a glass of water about 20 minutes before the meal. It will take the hunger edge off so you can make smart choices. The same strategy goes for upcoming holiday parties and the tempting array of fatty and sugary foods.

Don't ‘save up' for the feast

You may think you're doing yourself a favor, but skipping breakfast or lunch to save calories for the Thanksgiving Day dinner is a surefire way to overeat at the main event.

Leaving town?

Have a plan for activity if you are heading out of town. Up North or out West, think about a day or two of skiing. In the mountains, hiking.

Someplace warm and wet, check out the local kayaking outfitter. Someplace too cold or rainy to enjoy the outdoors, ask about local gyms or perhaps an indoor climbing facility.

‘Grinch-free Inch Control'

In recent years, you've heard many in the health and wellness field talk about 'the holidays' as a time of stress, bad eating and little exercise.

'Shift the focus,' says Dr. Patrick M. O'Neil, director of MUSC's Weight Management Center, 'from ‘Woe is me as a dieter' to ‘How can I enjoy the season while avoiding the excesses of fattening food, inactivity and self-imposed stress.' '

O'Neil dubs the new attitude 'Grinch-free Inch Control.'

Portion control

Here's one way to control portions during the Thanksgiving meal. Draw a 12-inch dinner plate in your mind and divide it into three-inch-sized circles with each one representing one food group: proteins, vegetables and starches. Stay within your circle for each food group. If you like turkey and ham, fit a little of both in one circle.

Play football (Don’t just watch)

Even if you “exercise” by running the Turkey Day Run or taking a family walk on the Cooper River bridge, don’t forget to do other calorie-burning, kitchen-avoiding activities such as getting the uncles and aunts, nephews and nieces together for a game of touch football at a park or field near your house.