Thanksgiving is a chance to spend time with family and friends while enjoying delicious, decadent dishes. But the average Thanksgiving meal of three ounces of turkey breast, one sweet potato, ½ cup stuffing, ½ cup fresh green beans, ½ cup cranberry sauce, one dinner roll, four ounces wine, three teaspoons of butter/margarine, two tablespoons of gravy and one slice of pumpkin pie will total about 1,500 calories.
So how can enjoy the holiday without packing on the pounds?
“I recommend people look at all their choices first. If they see something they can have anytime I would avoid that item, example mashed potatoes, and go for the foods that are special to the holiday. A small amount of a food or beverage is all you really need. Your taste buds don’t know if you took a small bite or a large bite of food they just know it was turkey or cranberry etc. Also I advise people to eat slowly so that their body has a chance to tell them when it is full, about 20 minutes into the meal,” said Lynne Nichols, RD, LDN, CDE, an outpatient dietitian at Riddle Hospital.
Also by using some simple substitutions, many recipes can be made healthier.
“Applesauce for oil when baking, canned evaporated skim milk for cream, using egg whites or substitutes in place of whole eggs. Greek yogurt makes a great substitute for sour cream. Adding extra fiber will help you to feel fuller longer. Serve whole wheat rolls and offer raw vegetables as an appetizer with low fat dip. Fresh fruit also makes a great healthy dessert option,” said Nichols. “No food is forbidden. But people need to be aware that many empty calories come from high calorie beverages. For example one cup of eggnog is 340 calories! Wine is usually a good choice for the adults. A nice and different beverage for the children would be combining a small amount of 100 percent juice with seltzer water.”
In addition to eating well, exercise is important to keeping off the pounds. A few local fun events this week mix working out with helping out some worthy causes.
If you want to fit in some exercise before the Thanksgiving feast, there’s the Volkswanderung and Prediction Pie Race at 9 a.m. on Thanksgiving at Pavilion 8 at Ridley Creek State Park. Hosted by the Delaware County Road Runners Club, participants must predict how long it will take them to run the 4.3-mile route. There’s a one hour time limit and winners will each receive a pie.
All runners will collect a flashlight keychain and possibly another gift. There’s an entry fee of $15 per person or $30 per family to register. The proceeds will benefit Loaves and Fishes Food Pantry in Prospect Park and Media United Methodist Church. Participants are also asked to bring canned goods for donation.
“We always have a great time and we see many new and familiar faces. This event was started over 20 years ago,” said Mary Beth Mundy, a Delaware County Road Runners member.
In Havertown, Cardinal John Foley Regional Catholic School will host their seventh annual Turkey Trot this Saturday, Nov. 30. The 5K run will take participants along the scenic Karakung Drive. There’s also a 1.2-mile Family Fun Walk. Proceeds from the race and walk will be used to fund upgrades in technology and other related tools for the students at Cardinal Foley School.
“It’s a tremendous event. Each year we seem to top it and have more runners,” said Joe Hoban, a member of Foley’s Home and School Association.
Annunciation B.V.M. in Havertown, which started the race, closed in 2012 and merged with St. Denis School to form Cardinal Foley School. About 450 students attend the new school.
“This is a great example of why the school is doing so well. It’s benefitted from the combined effort of the two schools,” said Mike Keffer, who is co-chairing the event with his wife Chrissy.
A total of more than 500 runners and walkers took part in the last year’s Turkey Trot, which gives out awards to the top male and female finishers and T-shirts to all participants. Costumes are also encouraged, and you might see a few turkeys and pilgrims racing along the streets. The event is a family affair for many runners.
“Last year my wife’s family was in town and we were talking about the race during Thanksgiving dinner. Everyone decided to run the race, and afterwards we had brunch,” said Keffer.
Keefer describes the race route as, “not too challenging, but there are a couple of hills.”
“It’s a community builder. People are exercising and having fun,” said Hoban.
Another Turkey Trot race on Saturday is at St. Bernadette of Lourdes’s School in Drexel Hill. The fifth annual 5K race starts at 9 a.m. and will be followed by a one-mile family fun walk. The course begins and ends at St. Bernadette School and takes participants through a residential area of Drexel Hill. Registration is $25 per runner, $12 per walker and the family fee for the walk (five or more walkers) is $50. Cash prizes will be awarded to top finishers and there will be refreshments following the run.
In addition to spending time around the table enjoying your Thanksgiving dinner, these runs also offer opportunities to time with family and friends.
“My best advice is to enjoy the time spent with friends and family by being mindful of what you eat and drink. Small amounts can be delicious if you let them linger in your mouth a long time and savor the flavor! More is not always better,” said Nichols.
To register for the Turkey Trot races at Cardinal Foley School or St. Bernadette of Lourdes Church, visit www.runtheday.com or sign up at the race.
Comments
Post a Comment