From a post-dinner Boardwalk stroll to smarter eating habits, New Jersey gut health specialist Melissa Hall Klepacki shares practical advice on WOND's Talking with Anne.
SOUTH JERSEY — Thanksgiving is approaching, bringing family gatherings, holiday parties and tables filled with turkey, stuffing, desserts and other seasonal favorites. But enjoying those traditions doesn't have to mean abandoning healthy habits, according to a New Jersey wellness specialist.
Melissa Hall Klepacki, a functional gut health specialist and author of The Constipation Code, recently joined Anne Baker on Talking with Anne on News Talk 1400 & 92.3 WOND to discuss practical ways to navigate the holidays without overindulging.
Her advice is particularly relevant for South Jersey residents, where an after-dinner walk along the Boardwalk, a stroll through the neighborhood or a little exercise with friends can be an easy way to stay active during the colder months.
Klepacki's philosophy is straightforward.
“My motto is simple changes, better choices,” she told Baker.
Rather than advocating strict diets or giving up favorite holiday foods, Klepacki encourages people to recognize their habits, establish reasonable boundaries and avoid allowing occasional celebrations to become everyday indulgences.
“We need to have a little bit of clarity around this holiday sugar fest, booze fest and make an effort to enjoy our celebrations but not go overboard on the other days,” she said.
Enjoy the Stuffing — Just Know When You're Full
During the interview, Baker admitted that Thanksgiving stuffing is one of her weaknesses and wondered how she could enjoy it without eating too much.
Klepacki's response was not to eliminate it from the menu.
“Do you want to deprive yourself on Thanksgiving?” she asked.
Her point was that holiday favorites can be enjoyed without guilt, particularly when they are foods people eat only once or twice a year.
“If it's your thing and stuffing is once or twice a year, do it. Enjoy it. Celebrate it,” Klepacki said.
The bigger issue, she explained, is recognizing when you've had enough.
“I find that people are often going up for seconds when they've never asked themselves if they're still hungry,” she said.
Klepacki recommends approaching Thanksgiving with a plan rather than arriving at the table determined to eat everything available.
That includes eating reasonably throughout the day instead of skipping meals in anticipation of a large dinner.
The Centers for Disease Control and Prevention offers similar advice, particularly for people managing diabetes. The agency recommends maintaining regular mealtimes, eating slowly and avoiding the temptation to skip meals to save room for a holiday feast.
A 10-Minute Walk Could Make a Difference
Perhaps Klepacki's most practical suggestion is one that South Jersey residents can incorporate into their Thanksgiving traditions without spending money or joining a gym.
Take a walk after dinner.
“The studies are out there. A 10-minute walk after you eat really helps your body manage blood sugar,” Klepacki said.
“So maybe you take a family walk after Thanksgiving this year, and again, it only has to be 10 minutes.”
For families in Atlantic and Cape May counties, that might mean walking along the Atlantic City, Ventnor, Ocean City or Wildwood boardwalks, weather permitting.
Others might prefer a walk around the block, through a neighborhood park or along a familiar walking trail.
Klepacki suggested making the outing part of the holiday experience.
“Maybe you walk through the neighborhood to see if anyone has their Christmas lights up yet,” she said.
The recommendation is supported by the CDC, which identifies a 10-minute walk after dinner as a practical way to begin increasing physical activity. Regular movement can help manage blood sugar, support cardiovascular health and contribute to overall well-being.
During the interview, Klepacki also discussed how movement can support normal digestive function.
For people who spend much of Thanksgiving sitting at the dinner table or watching football, getting outside for even a short period could provide a welcome change.
South Jersey's Older Residents Have Another Reason to Stay Active
Maintaining healthy routines can become especially important as people age, a subject Baker and Klepacki explored during their conversation.
According to the U.S. Census Bureau, approximately 33.1% of Cape May County residents are 65 or older, compared with 22.3% in Atlantic County.
That makes advice about maintaining mobility, digestive health and sustainable exercise habits particularly relevant to a substantial portion of the region's population.
Baker acknowledged that she sometimes spends hours reading, researching and working after meals rather than getting up and moving around.
Klepacki encouraged her not to assume it was too late to make changes.
“It's never too late,” she said.
Klepacki explained that she has worked with older adults who have experienced digestive difficulties for years and assumed those problems were simply an unavoidable part of aging.
Her broader message was that people should not automatically dismiss persistent symptoms as normal. Ongoing constipation, abdominal discomfort or other digestive problems should be discussed with a qualified health care professional.
Find a Walking Partner
Another South Jersey connection emerged when Baker discussed women who exercise together along the beach and Boardwalk.
She mentioned that producer Scott Cronick's wife, Nicole, regularly walks with a group of women, sometimes on the beach or Boardwalk.
Klepacki described the value of having someone else involved in maintaining healthy habits.
“It's the accountability partner,” she said.
That support can be useful for people who have difficulty motivating themselves to exercise.
A walking group, friend, spouse or neighbor can help turn an occasional activity into a regular routine.
The CDC similarly recommends exercising with a friend or family member, noting that companionship can make physical activity more enjoyable and help people maintain consistency.
For South Jersey residents, that could mean meeting friends for a morning Boardwalk walk, taking a short stroll after dinner or scheduling regular exercise sessions during the winter.
The goal, Klepacki emphasized, is to find habits that can be maintained rather than attempting dramatic lifestyle changes that quickly become overwhelming.
Holiday Parties, Alcohol and Everyday Habits
Klepacki also addressed another challenge that begins around Thanksgiving and continues through New Year's Day: the steady stream of parties, dinners and social gatherings.
She encouraged listeners to recognize the difference between celebrating occasionally and allowing holiday habits to continue throughout the week.
“It's one thing to go to a cocktail party on a Friday night and have a few drinks. It's another thing to continue that through the weekend and into Monday and Tuesday,” she said.
“We need to regain a little self-control as we get into the holidays.”
Klepacki suggested establishing boundaries in advance, particularly for people who expect to attend numerous holiday events.
She also reminded listeners about responsible alcohol consumption and arranging safe transportation when drinking.
Her overall approach is not to eliminate every indulgence but to avoid allowing the holiday season to become an excuse for unhealthy habits every day.
The same principle applies to leftover Halloween candy, which Klepacki said should not remain an everyday temptation well into Thanksgiving.
Small Changes Instead of Holiday Resolutions
With Thanksgiving less than two weeks away, Klepacki's advice offers a manageable alternative to the familiar cycle of holiday overeating followed by ambitious New Year's resolutions.
Residents don't necessarily need an elaborate exercise program, expensive equipment or a restrictive diet to begin improving their routines.
They can start by eating regular meals, enjoying holiday favorites in moderation, recognizing when they are full and incorporating movement into their daily schedules.
For South Jersey families, a simple Thanksgiving walk might be one of the easiest places to begin.
The CDC emphasizes that even short periods of physical activity can provide benefits, and that building consistent habits is more important than trying to accomplish everything at once.
For Klepacki, the message comes back to the philosophy she shared with Baker: “Simple changes, better choices.”
And with the holiday season approaching, those changes can begin with something as uncomplicated as getting up from the Thanksgiving table and taking a walk.
Melissa Hall Klepacki appeared on Talking with Anne, hosted by Anne Baker, on News Talk 1400 & 92.3 WOND. The program airs weekdays from 10 a.m. to noon.
About the Author
Scott Stephens
Scott has been an on-air personality, producer and newscaster for 30+ years. He has been a mainstay in the South Jersey Community and on the air across many different area stations. Scott can currently be heard on Kool 98.3 and News Talk 1400 & 92.3 WOND.
