SAN DIEGO, Nov. 20, 2008 (GLOBE NEWSWIRE) -- Who doesn't love the fourth Thursday of every November? It is a time for family, celebration, and thanks. However, as food piles up, it can also be a time of overeating, indigestion, and heartburn. In fact, the average person gains two pounds between Thanksgiving and New Year's. And this adds up over the years, says Elizabeth Thompson, MPH, RD, and senior clinical director for Healthyroads, Inc., the wellness subsidiary of leading personal health improvement company American Specialty Health Incorporated (ASH). ``The majority of Americans are already overweight or obese, so it is important for all of us to find simple and affordable ways to keep our Thanksgiving dinners healthy,'' says Thompson.

According to Thompson, it just takes a little adjusting -- without sacrificing taste or tradition -- to make sure that your Thanksgiving Day is a healthy one. Healthyroads offers the following tips as guidance for families that wish to do just that:

 1. Mix things up a bit. For instance, serve fresh, steamed squash
    and beans or baked acorn squash instead of calorie-laden
    casseroles. Try a turkey broth instead of fattening gravies
    and prepare nutritious sweet potatoes with a light, low-fat
    honey glaze. If you can't go without your traditional turkey,
    opt for skinless, white breast meat (which has less saturated
    fat than dark meat) from a turkey that has not been pre-basted.

 2. Prepare your own healthy cranberry sauce. Cranberries are packed
    with antioxidants that may help your body fight diseases such as
    cancer and heart disease. And they help contribute to your
    recommended seven to nine daily servings of fruits and vegetables.
    Use whole, fresh berries to make your sauce-this is tastier and
    has less sugar than canned cranberry sauce.

 3. Don't want to part with dessert? Try serving a pumpkin custard
    (around 77 calories) instead of the usual pumpkin pie (over 300
    calories). Serving the pie in custard cups and losing the crust
    also cuts a huge amount of calories. Browse the Internet or find
    a health-based cookbook for other low-fat dessert ideas.

 4. Don't starve yourself before dinner. Begin your day with a
    healthy breakfast and snack on healthy foods such as carrots
    or celery sticks throughout the day if you need to. This will
    keep you from overeating during dinner.

 5. Use smaller plates. It may sound silly, but most people pile
    their plates up so high that they don't realize how much they
    are eating. Smaller plates equal smaller portions. Remember, a
    serving of turkey, for instance, is only about the size of a deck
    of cards. Fill a quarter of your plate with protein-rich turkey,
    half your plate with simple vegetables such as green beans or
    salad, and a quarter of your plate with starches such as
    unbuttered yams or stuffing.

 6. Stick to water. Water helps to fill you up and will not contribute
    to the amount of calories you have in the way that other sugary or
    alcoholic drinks do.

 7. Don't rest on your laurels. Organize your own game of football
    outside with the family, or dance while you cook and clean up.
    After dinner, take a walk around the block. It will help you
    burn off some calories -- and wake you up after eating that turkey!

Thompson offered her own advice: ``Focus on good family and friends this holiday season, and not just on food,'' she said. ``Work these popular tips into your traditional Thanksgiving dinner, remember to eat in moderation, and you'll be well on your way to a healthier New Year.''

About American Specialty Health

American Specialty Health Incorporated (ASH) provides specialty benefit programs, fitness programs, health coaching and incentives, Internet solutions, and worksite wellness programs to health plans, insurance carriers, employer groups, and trust funds nationwide.

Based in San Diego, ASH has over 600 employees and covers more than 13.4 million members in specialty benefit, fitness, and coaching programs. For more information, visit ASH online at ASHCompanies.com or call 800.848.3555.

          American Specialty Health 
          Debby Clark
            619.578.2000
            debbyc@ashn.com
          Tim Curns
            800.848.3555
            timc@ashn.com