Welcome to the 26th edition of the Awesome Health Club newsletter! Whether you're a new or returning member, welcome to the club! At Awesome Health Club, my mission is to help you improve your mind, body, and lifestyle so you can live a long and healthy life. Listen to this newsletter on the go with our AI hosts, Mr. Bali and Mrs. Victoria—perfect for your walk or commute!

It’s the middle of November, and you know what that means—Thanksgiving is here! I’ve got to say, when I moved to the US, Thanksgiving became one of my favorite holidays. It’s a great time to spend with friends and family and, of course, enjoy delicious food while watching sports or doing some Black Friday Shopping!

But as much as we all love Thanksgiving, it’s also the kickoff to a season filled with indulgences and temptations. From office parties to family gatherings, it can be hard to stick to healthy habits during this time of year.

In fact, research shows that the average person gains at least 5 pounds during the holidays. But don’t worry! I'm here to help you stay on track while still enjoying all the joys of the holiday season.

Plan Ahead

Make a plan for your meals and workouts during the holiday season. This will help you stay on track and avoid overindulging. If you know you have a big holiday party coming up, try to eat lighter meals leading up to it. Highly recommend eating a big high-protein breakfast during the holiday season. 

Choose Your Indulgences Wisely

Let's be honest. Avoiding all the delicious treats you find at every Thanksgiving table is nearly impossible. But instead of mindlessly snacking on everything in sight, make sure you choose your indulgences wisely. It's all about the balance with this. 

The Plate Strategy: The 50/25/25 Rule

You don't need to remove all the things you love from your plate. You just need to know how to balance a plate to make it healthy. The 50/25/25 rule may help you accomplish that. So, how do you do it?

• 50% Vegetables: Fill half your plate with non-starchy veggies like roasted Brussels sprouts, green beans, or a fresh salad.
• 25% Protein: Turkey is a lean protein—enjoy a good portion (skinless for fewer calories).
• 25% Carbs: Choose smaller servings of your favorite sides like mashed potatoes or stuffing, and savor every bite!

Stay Active

With all the holiday parties and gatherings, it can be easy to let your workout routine fall. But staying active is key to maintaining your health during this time of year. Make an effort to get in some physical activity every day, whether it's a quick walk, a full workout session, or even a Turkey trot. If you can go for a quick 10-minute walk after each meal—it will be a game changer for you! 

Remember: It's About Balance

The holidays are meant to be enjoyed, so don't deprive yourself of all the delicious food and fun festivities. But also remember to balance out your indulgences with healthy choices. Load up on fruits, veggies, and lean proteins at meals to help keep you feeling full and satisfied. You can also rely on healthy swaps; instead of sour cream, you can have Greek yogurt. And don't forget to stay hydrated by drinking plenty of water!

A little planning and mindful eating can go a long way—enjoy your favorite dishes, stay active, and keep moving forward, even if it’s one step at a time. Thanksgiving is about connection and gratitude, and by balancing enjoyment with intention, we can create cherished memories and feel awesome about ourselves. Celebrate with joy, balance, and a commitment to well-being! Have a great Thanksgiving, and I'll see you next week.

KD