Thanksgiving is a day most notably known by its appeal of family, food and football. There is a pleasant aroma of sweet potato pie in the oven, and who can forget about the stuffing? We all have our traditions, family cultures and history. Most of these coincide with the crowning achievement, the “Coup De Gras” of Thanksgiving, Mr. Gobble Gobble himself: The Turkey.

As an exercise physiologist and personal trainer I will start with this disclaimer: a strong balance between proper nutrition and exercise during the holidays is essential to a healthy lifestyle. Considering this balance, it is important to enjoy the festivities and be conscious of our tendency to overindulge during the holidays.

What is it about the last Thursday in November that causes even the most sensible soul to cast off restraint and overeat?

I love the expression a friend of mine used to comfort me when I went off on vacation. With all the encouragement they could muster, “Don’t worry Derrick, calories don’t count on vacation.” Could it be that we have entered into an episode of the Twilight Zone, or the Bermuda Triangle if you will, where our physiological makeup changes on Thanksgiving and calories are null? I joke, however, our actions and behaviors often mirror the notion that overindulgence during the holidays is not only accepted, but essential.

Lichtman et al, in a 1992 study by the New England Journal of Medicine found that we often underestimate how many calories we eat, and overestimate how many calories we expend. The researchers recognized that most people underreported how many calories they took in by 16 percent. If we looked at this based on the Food and Drug Administration’s (FDA) 2,000 calorie diet, then the average person would take in 320 kcal extra each day. Given that 1 pound of body fat (due to excess calories) is 3,500 kcal, the average person would easily gain 8 pounds in a little over 3 months. What is even more glaring is that on Thanksgiving according to the New York Times, and the Calorie Control Council, the average American takes in 4,500 calories for the day. With a meal topping 3,000 kcal and snacking around 1,500 kcal, we can see that it’s possible to ingest over half the amount of calories on Thanksgiving. Is it farfetched to say that we can generally over do it on Thanksgiving and the holidays more than any other time of the year?

As a first-generation American (parents from South America), born in New York and raised in North Carolina, I can assure you the way we eat is different everywhere you go. I recall “house hopping” in Brooklyn, where each of my relatives made sure we had a belly full of West Indian Cuisine. I remember distinctly being pulled aside by mother with these words of wisdom, “Now when you go inside make sure you eat something as a sign of respect.” I have experienced a true Guatemalan Thanksgiving feast with those close to me. Surrounded by friends and plenty of enchiladas, you begin to see similarities in our habits. So where is the line in the sand, and how do we make sure we are maintaining a healthy resolve during the holidays?

Allow me to indulge myself on three tips I have used to help me through the holidays. This first one has been the most fruitful: Be physically active.

What would stop you from taking a walk before lunch, or playing football with the kids? Even a simple bike ride can help expend some calories before you sit down for dinner. I would highly recommend that at least two hours before your Thanksgiving meal you engage in consistent bodily movement for at least 30 minutes. This will give you a metabolic boost and help to prepare you for your meal. Secondly, make sure you drink plenty of water. First thing in the morning, during meals and before bed will help curb your appetitive and aid digestion.

The final tip I can share that has worked for me is to focus on giving thanks. A grateful attitude and a mindset of love and appreciation towards those you share the holiday with always puts me in a good perspective. It’s hard to overdo it when I am more concerned about being in the presence of family, friends and loved ones. This will help fill you emotionally and intellectually, and there’s always room for seconds in that department. Have a wonderful Thanksgiving, and be well!

Derrick Boyce, exercise physiologist and coordinator of exercise programming at Vidant Wellness Center of Washington can be reached at 252-975-4236.