My tail feathers get all twisted when I read that the average American gains 40 pounds between Thanksgiving Day and New Year's Eve. OK, the statistic's more like 7 pounds. But even that's depressing — enough extra poundage to make your jeans feel like a blood pressure cuff or plummet you once again into the downward spiral of dieting hell.

Take heart. It doesn't have to be that way. We humans have choices. Dogs, cats and children pretty much have to eat whatever's piled in front of them, but we grown-ups are free to choose, free to make small meaningful changes in our life. It's not easy, but it's possible. It's one of many things you can be thankful for this time of year. Yes, you can.

Here are some things you can do to make this Thanksgiving a holiday of transformation for you and yours:

— NEW RECIPES FOR A NEW DAY. I am speaking now to the cooks out there. If you're not one, you should be. Learning to assemble simple, healthy, real food meals is an essential healthy lifestyle skill, right up there with 10,000 steps on your pedometer and a steady tree pose.

The problem is when Thanksgiving rolls around, we often revert to old, bad, comfort-zone habits. We melt a stick or two of butter into the already-brown-sugared sweet potatoes because that's the way Mom used to do it. Or we lard the stuffing with all kinds of suspicious sausage meats because that's the way your husband likes it, and you don't want to fight. You can't change and still do things the same old, same old. Be bold, starting on Thanksgiving and going forward. Move past your old ways of cooking that depend on super-sized amounts of butter, sugar and saturated fats. Discover broths, purees, herbs, fresh vegetables, fruits, whole grains and nuts. Leave fried foods behind. Are you ready for this change? If not, why not? Here's my promise: If you cook with love and choose tasty, fresh ingredients, your family and friends will not be disappointed in your new, heart-healthy dishes. If they are, keep a chocolate-chip pecan pie handy.

— BUILD REFLECTION AND RECREATION INTO YOUR DAY. I don't care how busy you are on Thanksgiving Day — or the day before or after — this is the year you will finally take 30-60 minutes for yourself … to take a walk, to ride a bike, to do some down dogs or push-ups, to sit in a calm space and focus inward. Thanksgiving strength through relaxation. It begins now. This is your time. Exercise — physical and mental — helps you stay calm and centered, to deal with challenging times and difficult relationships, and yes, to burn off the extra calories. Other Thanksgivings took their toll, didn't they? You were so exhausted by the time the company showed up that joyful feeling just never happened. Thanksgiving can't be all about you — or you'd have nothing to be thankful for — but change requires new behaviors. Open the door, go for a walk, and come back with a clear mind and an energized body.

— CREATE A RITUAL. Thanksgiving didn't start out as a holiday to celebrate overeating and football. When the Pilgrims and the Native Americans sat down together, they were following their healthiest instincts, sharing a meal as a way to develop harmony and trust. If only it had worked. But what could be more timely? This is the year you can create a non-partisan, everyone-included ritual that inspires your guests to express simple gratitude. Begin by establishing a stress-free zone around your table. No cell phones, no screaming, no gossip and no fights. Before the meal, call for quiet, dim the lights, light a candle, and pass it around so everyone at your table can say who or what they're thankful for. I know it sounds corny and may be awkward to initiate, but who said change would be easy?

— MODERATION. Eat well, and taste all your favorites, but keep your portions small. Chew slowly, and focus on the flavors so you don't keep shoveling it in just because you can. Before you take seconds, reflect for seconds, and ask yourself if you're really hungry. Touch your belly. Is it full? Touch your heart. Is it full?

ENERGY EXPRESS-O! READ THIS TO YOUR GUESTS

"Feeling gratitude and not expressing it is like wrapping a present and not giving it." — William Arthur Ward

Marilynn Preston — fitness expert, personal trainer and speaker on healthy lifestyle issues — is the creator of Energy Express, the longest-running syndicated fitness column in the country. She welcomes reader questions, which can be sent to MyEnergyExpress@aol.com. To find out more about Preston and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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