According to University of Texas researchers, the average number of calories a person consumes on Thanksgiving is 3,000. This number often reaches upwards of 6,000 when you consider the all day snack-factor.
Let’s put that in perspective. My personal trainer David Ashley says an average man only needs 2,000 calories a day, and the number is less for women, coming in at 1,500…so that obviously means T-Day is bad news for calorie counters.
Every week David never fails to remind me that eating right goes hand-in-hand with exercise. (Total “duh,” but of course we tend to deny this factual tidbit of information.) Therefore, he says Thanksgiving is no excuse to gobble gobble.
I hate to be the bearer of bad news, but take a look at the below. This is a breakdown of how many minutes it will take to burn off specific dishes:
|Skinless turkey breast||8 oz||280||10||78||32||23||43|
|Dry-boxed stuffing||1 oz||108||1||30||12||9||17|
|Mashed potatoes||1 cup||237||8.8||66||27||20||36|
|Sweet potato pie||7 oz||460||16||128||53||38||70|
|Cranberry sauce||¼ cup||110||0||31||13||9||17|
|Green bean casserole||½ cup||100||5||28||11||8||15|
|Red wine||1-5 oz glass||127||0||35||15||11||19|
|Pumpkin pie||1/8 slice||320||12||89||37||27||49|
|Pecan pie||1/8 slice||520||24||144||59||43||79|
|Whipped cream||2 tbl.||25||1.5||7||3||2||4|
More-so, in order for a 160 pound person to burn off 3,000 calories, they’d have to run for four hours, swim for five hours, or walk for 30 miles.
So, what can we do to prevent caloric regret over the holiday? Well, David has some tips:
1. Make adjustments when prepping. For example, instead of using whole milk, cook with coconut milk. The difference can save you about 75 calories and 40 grams of fat.
2. Ditch the skin. Eating skinless turkey will save you about 50 calories. Also, skimp on buttering your bird. I know…buzz-kill.
3. Portion control is another main factor. Skip the seconds, as good as another round might sound. Also, try using a smaller plate—sometimes it fools your tummy you’re full. With that being said, don’t deny yourself indulgences. However, go for a couple bites instead of a whole slice of pie.
4. Don’t graze! (I’m guilty as charged.) Take some chips, put them on a plate, and leave it at that. Better yet, don’t offer unhealthy snacks before your big meal…fill up on veggies and fruit while watching T-Day football. (Go Lions!)
5. Watch for hidden bad-boys in foods: sodium, carbs, and sugars. For instance, one serving of Stove Top Stuffing (dry, nothing else) has 108 calories and only 1 gram of fat, but with 385mg of sodium, 20.7g of carbs, and 2 grams of sugar, you’re almost done for the day. Drink plenty of water before, during, and after your meal.
6. Exercise before you eat! A recent study published in The Journal of Physiology states that exercising before breakfast significantly lessens the ill-effects of holiday overload.
To kick-off T-Day right, attend a pre-Thanksgiving feast boot camp Thursday, November 22nd. Spaces are limited, so call for an appointment. Mention Nadine On The Scene for a $5 discount.
Fitness By Design, Scottsdale: 480.229.2815