Introduction: Thanksgiving brings family, friends, and a table riddled with some of the most delicious, yet unhealthy food since the advent of the twinkie. As we reminisce with family, it’s easy to overlook the mindless snacking that we’re partaking in. Between Thanksgiving and Christmas time, the average person gains 8 pounds. In this blog post, let's explore strategies for embracing healthy eating habits on Thanksgiving Day without sacrificing the joy of the feast.
1. To eat breakfast or not to eat, that tis the question: The most important part of the above statement is IF you are hungry for it, eat it. Eating at times when we are not hungry creates an environment within the body which makes it more difficult to regulate blood sugar. Skipping meals when you are actually hungry for them can cause you to "rebound" on the following meal. If you are going to eat breakfast, be sure it contains healthy proteins, fats and complex carbohydrates. Try to limit overly simplified carbohydrates such as waffles or pancakes..
2. Hydrate Throughout the Day: Staying well-hydrated is a simple yet effective strategy for mindful eating. The reason it is effective is that our brain’s have a difficult time interpreting the difference between “I’m thirsty” and “I’m hungry”. About 25% of our hunger actually has nothing to do with hunger and is entirely related to our thirst.
3. Mindful Portions and Balanced Plates: Is there a better time of the year to pull out the fine China? It’s the time to dust off the plates and bowls that get used but one day each year. You would be far better off using a smaller plate. Smaller plates help us to portion control far better than their overly sized counterparts.
4. Don’t feel guilt, enjoy it: It’s Thanksgiving and Aunt Jane brought her infamous sweet bread or Uncle John brought his famous cheese ladened casserole. The first step is to not deprive yourself of these things you may eat but once a year. Have some of the sweet bread, grab some of the casserole, enjoy it and be done with it. Guilt prevents you from fully enjoying the experience of eating foods you love and this guilt simply makes you want to eat more of it.
5. Slow down: Engage in more meaningful conversations over the dinner. If you haven’t spoken for a few minutes, strike up a conversation. It takes the brain approximately 20 minutes to register the food your body has just taken in. So eating more slowly allows your brain to better gauge how much we’ve actually eaten.
6. Limit Liquid Calories: Am I having a glass of wine over Thanksgiving? I am spending it with extended family so what do you think? Be cognizant, however, that alcohol, juices, eggnog, etc…have a significant number of calories to them. They ultimately make it more difficult to register blood sugar levels. So liquid calories should be ingested with caution if you are trying to limit your caloric intake.
Conclusion: Thanksgiving is a time for gratitude, reflection, and yes, a delightful feast. By approaching the day with a focus on mindful eating, balanced choices, and wholesome ingredients, you can savor the joy of the holiday while nourishing your body. So, as you gather around the table, let gratitude guide your choices, and may your Thanksgiving be a celebration of both abundance and well-being.
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