Maybe you’ve managed to be more mindful about what you’ve been putting into your body this year and feel you’ve earned a treat. If so, congratulations, pat yourself on the back and keep up the good work! Or, maybe you let your hair down last year like so many others, and you just haven’t gotten around to tying it back up again. Like everyone, we’re aware “there’s no time like the present!” to get healthy, but the holidays are tough, especially when you want to enjoy all the traditional dishes we’ve grown to know and love. No matter the case, we’re not here to judge. We’re just here to try and help you become the healthiest and happiest version of you!

We know the foods we eat to celebrate special occasions hold special places in our hearts (hopefully not literally!), and so it’s not our intention to dissuade anyone from enjoying the most cherished ‘ono grinds this holiday season. Still, it’s important to be mindful of not just what we eat, but how much.

That said, the team here at Blue Zones Project wants to share a piece of traditional Okinawan wisdom, as a way to avoid overeating and subsequent post-meal drowsiness (AKA, kanak attack). Okinawan’s say, “hara hachi bu,” which means to stop eating when you are 80% full. Our brains take about 20 minutes to feel full so pausing at 80% helps us avoid overeating. Studies show that cutting back on calories can lead to better heart health, longevity, and weight loss.

So here’s the deal – if you’re planning to indulge over the holiday, mind how much you consume (portion sizes) and go for walks to burn those seasonal calories. Make it a habit to chew slowly and savor the tastes and textures of what you’re eating. You’ll eat less (hara hachi bu!) and enjoy your food more.

Try out the calculator below and refer to our handy-dandy table of common foods and their calorie counts to see how many steps it would take to burn off that extra slice of pie. And do your colleagues a favor: don’t bring your leftover candies and treats into the office! Because sometimes sharing is not caring.

Steps to Calories Calculator

Source: Omni Calculator

Fun Ways to Move Naturally and Burn Off Holiday Calories

•  1/2 cup of stuffing: 190 calories. To burn this off, carry Black Friday shopping bags around for 30 minutes.
•  1/4 cup of jellied cranberry sauce. Twenty-five minutes of mopping can help work this portion of the meal off.
•  A slice of pumpkin pie: 316 calories. Spend 80 minutes watering outdoor plants to say goodbye to the pie calories.
•  A dinner roll: 82 calories. Vacuuming for 30 minutes will burn off that many calories.
•  A cup of mashed potatoes: 162 calories. A 22-minute game of friendly football will burn off 158 of these calories.
• 4 ounces of turkey (dark meat): 323 calories. What will burn this off? Rake leaves for 45 minutes.

List compiled by nutrition experts. Source: Simple Ways to Burn off Thanksgiving Calories - ABC News (go.com) 

Cyrus Howe brings over six years of workplace well-being consulting experience to local employers seeing to improve their employee experience. Email Cyrus to learn more.