Gross.

I don't doubt the statistic. It seems every Thanksgiving Day recipe is laden with butter, gravy and cream. And anyway, Thanksgiving is all about abundance, right? When I prepare a turkey dinner, I usually end up making about six to eight different sides. But in all honesty, who really needs that much variety? There are always leftovers, to be sure, but having all the food there just makes me want to eat every morsel I can muster. (C'mon, I know you understand.)

We could excuse the day's binging because it's a holiday, or we could go into the day determined to change the statistics.

It's not necessary to scrap our calorie-heavy standbys, but we can lighten them up a bit. (And, perhaps, not pile our plates so high...) I found great resources online for healthier recipe options for some Thanksgiving Day favorites:

>> MayoClinic.com: Offers dozens of menu options, from pumpkin soup and garlic mashed potatoes to roasted turkey with balsamic brown sugar sauce and tasty apple pie. Lists nutrition information for each recipe, along with a dietitian's tip.

>> FoodFit.com: Provides three different Thanksgiving menus with recipes that put a healthful spin on some Turkey Day classics. You can choose from "Tradition with a Twist," "Contemporary Classics," or "A Vegetarian Cornucopia" -- or pick your favorites from each menu and compile your own feast.

>> Allrecipes.com: Suggests substitutions and calorie-saving techniques for Thanksgiving's traditional sides, and provides recipe options for each.

>> EatingWell.com: A thorough resource for everything from a Thanksgiving meal makeover that helps you to cut calories from every corner of your meal to new ways to use Thanksgiving leftovers.

You may have already thrown in the towel and resigned yourself to gaining at least five pounds over the holiday season, but the next two months don't have to be a diet catastrophe.

WebMD.com offers a list of the "Top 10 holiday diet tips of all time," with recommendations from several health gurus to help you celebrate the season without packing on the pounds.

Here are my favorite five from the list, though they're all helpful:

1) No skipping meals to conserve calories. You'll just end up overeating.

2) Skip the appetizers. If you must, nibble on some veggies, nuts or salsa.

3) Be a food snob. You don't have to eat it just because it's there.

4) Wear snug clothes. You'll be too focused on holding in your tummy to overeat.

5) Check it out. Survey the buffet first so you can make the best choices.

Take a look at the full list of tips here.

But I didn't realize there was an entire movement out there by researchers to dispel that widely-accepted belief.

"[Juice] is pretty much the same as sugar water. ... There's no need for any juice at all," a researcher says in this story. Read on:

By Karen Kaplan, Los Angeles Times

To many people, it's a health food. To others, it's simply soda in disguise.

That virtuous glass of juice is feeling the squeeze as doctors, scientists and public health authorities step up their efforts to reduce the nation's girth.

It's an awkward issue for the schools that peddle juice in their cafeterias and vending machines. It's uncomfortable for advocates of a junk food tax, who say they can't afford to target juice and alienate its legions of fans. It's confusing for consumers who think they're doing something good when they chug their morning OJ, sip a 22-ounce smoothie or pack a box of apple juice in their child's lunch.

The inconvenient truth is that 100 percent fruit juice poses the same obesity-related health risks as Coke, Pepsi and other widely vilified beverages.

With so much focus on the outsized role that sugary drinks play in the country's collective weight gain -- and the accompanying rise in conditions including diabetes, heart disease and cancer -- it's time juice lost its wholesome image, some experts say.

"It's pretty much the same as sugar water," said Dr. Charles Billington, an appetite researcher at the University of Minnesota. In the modern diet, he said, "There's no need for any juice at all."

A glass of juice concentrates all the sugar from multiple pieces of fruit. Ounce per ounce, it contains more calories than soda, although it tends to be consumed in smaller servings. A cup of orange juice has 112 calories, apple juice has 114 and grape juice packs 152, according to the U.S. Department of Agriculture. The same amount of Coke has 97 calories, and Pepsi has 100.

And just like soft drinks, juice is rich in fructose -- the simple sugar that does the most to make food sweet.

University of California, Davis scientist Kimber Stanhope has found that consuming high levels of fructose increases risk factors for heart disease and Type 2 diabetes because it is converted into fat by the liver more readily than glucose. Her studies suggest that it doesn't matter whether the fructose comes from soda or juice.

"Both are going to promote equal weight gain," she said, adding that she's perplexed by the fixation on the evils of sugar-sweetened beverages: "Why are they the only culprit?"

Juice is a relatively recent addition to the human diet. For thousands of years, people ate fruit and drank mostly water.

But in the early 1900s, citrus growers in Florida were harvesting more oranges than they could sell. Then they had an epiphany: Promote juice.

"You consume more oranges if you drink them than if you eat them whole," said Alissa Hamilton, author of the book "Squeezed: What You Don't Know About Orange Juice."

The U.S. Army was instrumental in turning orange juice into a commercial product.

It originally served a powdered lemonade to ensure soldiers got enough vitamin C, but it tasted “like battery acid,” Hamilton said. So, during World War II, the Army commissioned scientists to invent a system for freezing OJ in a concentrated form. The patent wound up with Minute Maid, which sold cans of frozen juice concentrate in grocery stores.

Body builder Jack LaLanne and other health gurus touted juice as a natural medicine, and decades of advertising helped secure its place at the breakfast table. Today, about half of all Americans consume juice regularly, according to NPD Group, a market research outfit.

The Juice Products Association emphasizes the value of the vitamins, minerals and phytonutrients in juice -- especially when so many American eat so little fresh produce.

"If someone can add a glass of fruit juice at breakfast, that's an important addition to the diet," said Sarah Wally, a dietitian for the trade group.

But scientists increasingly are questioning whether the benefits outweigh the sugar and calories that come with them. "The upside of juice consumption is so infinitesimal compared to the downside that we shouldn't even be having this discussion," said Dr. Robert Lustig, a pediatric endocrinologist at the University of California, San Francisco.

Several researchers have linked juice to more healthful diets and lower weights. But many experts say the data simply reflect a correlation between juice and healthful diets.

"Kids who drink more juice are more likely to be eating breakfast, and kids who eat breakfast tend to weigh less than kids who don't," said Kelly Brownell, director of the Rudd Center for Food Policy and Obesity at Yale University.

"Having apple juice and eating an apple are not the same," said Billington, the University of Minnesota appetite researcher.

Fat people are lazy. They have no self esteem. No self control. They are unhealthy. They're a drain on our health-care system.

But 43-year-old Marilyn Wann, author of Fat! So?, has this to say to those people:

“The only thing anyone can accurately diagnose by looking at a fat person is their own level of stereotype and prejudice about fat.”

I came across Wann's statement in an article in the New York Times chronicling the  "Fat Pride" movement.

Tired of being the punching bag during the nation's health-care debate, they're standing up and speaking out. Their message: "Thin does not necessarily equal fit, and that people can be healthy at any size."

I can agree with Wann to some extent.

True , we do make negative assumptions about people based on their body size.

True, not all average-weight people are healthy. True, not all overweight people are unhealthy.

Also true, however: There are health-risk factors associated with being overweight that aren't as high (or even present) in average-weight people.

Personally, I don't think anyone should "accept" being overweight or obese. Even if you are in good health now, who is to say that carrying around extra pounds your entire life won't cause a person problems down the road. And what about the influences you have on your children and their health?

While on the surface it may seem like a good idea to charge people who engage in high-risk behaviors (smokers, drinkers, over-eaters/nonexercisers) more for health coverage, I don't think that's the answer.

How about dangling a figurative carrot in front of Americans: Corporate tax deductions for on-site fitness centers? Vouchers for fresh fruits and veggies? Bike raffles? (Any other ideas?)

When it comes down to it, you can't deny that overweight and obese people are bigger consumers of health care -- or that they eventually will be. (This federal research found that in recent years health care costs for overweight and obese people have escalated much faster than for average-weight people. And this study found that each obese person costs the nation $1,429 per year in additional medical expenses. And another.)

All people should be proud of who they are -- a mother, a friend, a mathematician, an artist, a schoolteacher, an architect -- not what size they are. Someone who is a size 4 is no better a person than someone a size 18. Self worth comes from inside, not from a clothing size or number on a scale.

That is why I can't back this notion of "fat pride." But I can buck the stereotypes and encourage more respectful treatment of the overweight.

Related links

"Let's just blame the fat people" / Time magazine's Curious Capitalist blog

"First Draft of My Letter to Sen. Wyden" / Fat Fu blog

Researchers zeroed in on football players, especially linemen, to determine whether they have greater high blood pressure, high cholesterol and high fasting blood-glucose levels -- risk factors for cardiovascular diseases and type 2 diabetes.

The study, presented recently at the annual meeting of the American College of Gastroenterology in San Diego, included 69 pro football players and 155 pro baseball players, all currently playing.

They were tested for fasting glucose levels, blood pressure, body mass index (BMI), triglycerides, cholesterol, waist circumference, insulin resistance and waist-to-height ratio (an assessment often given to athletes who typically have more muscle and less body fat).

The football players overall had higher fasting glucose levels, waist circumference, waist-to-height ratios and BMI compared with baseball players, although blood-pressure numbers were lower among football players.

Among the 19 linemen in the study, the numbers were even higher for fasting glucose levels, BMI, waist circumference and waist-to-height ratio.

"We expect professional athletes to be in peak physical condition given the demands of their jobs and the amount of time they spend exercising heavily," study co-author Dr. Michael Selden said.

"However, there does not seem to be a complete protective effect of exercise, particularly among the larger athletes -- football linemen.

"Instead, the impact of their sheer size may outweigh the positive benefits of exercise to mitigate their risk for cardiometabolic syndrome, fatty liver disease and insulin resistance."

Feeling a bit foggy after enjoying a muffin with your morning coffee? Blame it on the fat.

According to the London Daily Mail, an Oxford University study found that after just nine days, rats fed a high-fat diet made errors on a maze test and could only run 50 percent as far as rodents that ate regular, low-fat food.

Professor Kieran Clarke, who headed up the research team, told the Daily Mail the short-term results of a high-fat diet were "startling."

Why would fat have such an affect?

Nutritionist Elizabeth Somer, author of "Eat Your Way to Happiness," says eating high-fat snacks and meals means that your system has to divert blood away from the brain and toward the tummy to digest it all.

"It makes a person dumb since it reduces the amount of oxygen that can get to the brain tissues," Somer says.

If it takes only days for fat to make you dumber, experts say it would take about a month for a switch to a lower-fat diet to get you feeling sharper again.

Read more about the study here.

Yahoo! Health and Prevention magazine consulted with nutrition experts, who compiled a list of their top myths and mistakes when making food choices. Read the full list at health.yahoo.com to find out how to avoid these mistakes.

1. We can't tell the good fats from the bad. Saturated and trans fats are bad, but you actually need more monounsaturated and polyunsaturated fats.

2. We supersize to save money. People tend to strive for a bargain, going for the large-sized pizza or sandwich because it's only a dollar or two more. It may be well-intentioned, but it can be at the expense of their heart and waistline. Remember: Portion control.

3. We think anything liquid doesn't have calories. Soda and juices are laden with sugar -- and calories. Just because it's a drink doesn't mean it's not adding to your daily caloric intake.

4. We don't know what "hungry" feels like. If you don't know when you're hungry or full, you won't know when to stop eating.

5. We are addicted to the microwave. Processed, frozen entrees tend to be low in fiber, nutrients and vitamins.

Researchers at University College London found that a diet heavy in high-fat and processed foods actually increases the risk of depression. On the flipside, they also discovered that a diet rich in fresh veggies, fruit and fish can help prevent the onset of depression.

Based on a study of 3,486 people with an average age of 55, all of whom worked for the civil service in London, researchers found that those who ate "whole" foods had a 26 percent lower risk of depression than those who ate a diet largely based on processed foods.

Those whose diets consisted of mostly processed food had a 58 percent higher risk of depression.

The reasons?

The research team suggested that it may boil down to the high level of antioxidants in fruits and vegetables, along with fish's high levels of the kind of polyunsaturated fatty acids that stimulate brain activity.

Read more about the study here.

What's a budding health nut supposed to do?

 Well, I've never been one to ban sweet treats while dieting. I find that allowing myself small indulgences every now and then helps me fight cravings for sugar.

But just what inside that round orange-plastic pumpkin won't blow all my hard work?

Glamour magazine's heath and fitness blog suggest these 5 "healthy-ish" treats:

>>Hershey's Special Dark: chocolate of the dark variety has heart-healthy antioxidants.

>>Reese's Peanut Butter Cups: A few of these mini cups won't kill you. And they're made with non-hydrogenated oil, unlike other candies that contain transfats.

>>Junior Mints or Peppermint Patties: They're low fat, with only 25 percent of calories coming from fat.

>>Almond M&Ms: Almonds contain healthful omega fatty acids and no transfats.

>>Jolly Ranchers: Tthey take a long time to eat so you'll likely eat fewer pieces overall, but still satisfy your craving.

Of course the challenge is limiting your portion -- and if you have a powerful sweet tooth, you just might need to say no.

And for your kids' sake, decide how much candy you're comfortable with them consuming each day and put them in single-serving containers. Explain to them that that is their allotment for the day. When that's gone, there's no more until tomorrow.

Related links:

"N.J. dentists buy back Halloween candy from kids, sends it to U.S. soldiers abroad" / NJ.com

"Poisoned Halloween candy a myth, research shows" OrlandoSentinel.com/MomsatWork

"How to handle Halloween candy" About.com

I am a computer geek. Left to my own devices, I'd sit at a computer for eight, 10 hours at a time, happily typing, surfing, tinkering, reading, watching and playing. Working for hours at a computer is effortless to me, because it's something I take to naturally.

But a fitness geek? Not so much.

I love the idea of being fit, and I truly do try. But because I don't have a natural inclination for athletics, it requires some effort on my part to stay focused and motivated. ("Turn off computer. Stand up. Put on workout clothes. Go outside.")

Working out with a partner is a big motivator for me. Along the same lines, so are team sports. Both hold me accountable to someone else. I wish I had that drive to throw on some sneakers, hit the pavement and knock out a half-dozen miles every day. I envy people who can do that and get a high from it. But everyone is different.

So, as a self-described geek, what holds me accountable to a workout regimen when I'm not rowing (team sport) or don't have a workout partner?

Social media, of course.

I log my workouts online so friends (mainly, my rowing team) and family can keep tabs on me. They can motivate or congratulate me on a good workout. For example, a couple of weeks ago, I biked 22.2 miles, my longest so far. I had several friends congratulate me on my accomplishment, which gave me a little mental kick to do it again.

Here's a list of five free Web sites where you can document workouts, and most importantly (at least to me), broadcast the workouts to family and friends to help keep you honest with your workout regimen. (Additional features on most of these sites can be accessed for a charge.) 

I've listed them in order of my personal preference. If you have another one I didn't list, or a gripe about any of the ones below, please let us know in the comments.

Dailymile.com

DailyMile.com is my favorite for several reasons. First, it syncs with both Twitter and Facebook, so each workout you enter into your log will be sent to your Facebook feed and your Twitter feed. Most other online workout sites I tried out only sync with Twitter. Also, DailyMile's user interface is very similar to Facebook's, so it's easy to hit the ground running, pun intended. DailyMile also integrates with your Nike+, if you have one, and offers widgets that display your training statistics on your personal Web site. One more aspect that impressed me was quick customer service. I e-mailed them through their "Contact Us" link to suggest an enhancement, and I got a reply within 24 hours.

MayMyRun.com

MapMyRun.com is actually a part of a collection of Web sites under one umbrella; other sites are MapMyRide.com, MapMyHike.com, MapMyTri.com and MapMyWalk.com. These Web sites allow users to sync workouts with Twitter, iGoogle and Facebook, so they will appear in your feeds on those services. Widgets are available, and it also offers a BlackBerry app ($5 a month) and iPhone apps for MapMyRun and MapMyRide. You can also download Garmin TCX and Polar HRM (heart-rate monitor) data to your training log.

Traineo.com

Traineo.com allows you to select friends or family members to be "motivators," who will receive a weekly e-mail of your workout logs so you're beholden to them to work out. It also offers widgets to display calories burned or pounds lost on your personal Web site. Traineo syncs to your Twitter account and features an online tracking system for your food/caloric intake.

DailyBurn.com

Link up with other DailyBurn users, who can serve as "motivators" for congratulations or support. Join groups with similar fitness interests. DailyBurn offers two iPhone apps: One for tracking fitness and one called the Foodscanner, which allows you to use your iPhone's camera to scan UPC barcodes on food you eat to help track your caloric intake. Syncs to Twitter.

SparkPeople.com

SparkPeople was by far LifeHacker users' favorite online fitness and motivational tool, but when I took it for a spin, I wasn't terribly impressed. Perhaps you've had a better experience? SparkPeople allows you to see the activities of friends with whom you've connected on their site. You can create teams and earn points in motivation programs.

Have any other favorites, or a beef with this list? Let us know in the comments.