11/22/2018
Happy Thanksgiving!
It’s that time of year again! Time to gather with family, give thanks, and enjoy a wonderful meal together. So today I’m here not to tell you not to eat your beloved Thanksgiving meal but instead to give you a few tips on how to manage it a little better to avoid the extra pounds and food coma that are usually associated with it. Here are eight tips for having a healthier Thanksgiving experience.
1. Don’t deprive yourself.
I know that this sounds unhealthy, but you’ve probably grown up accustomed to certain foods and it would be a shame to deprive yourself of those things on this once-a-year holiday. Rather, read the rest of the tips below to enjoy the foods you love without going overboard.
2. Make a plan for the dinner.
If you’re in control of what will be made, great! Make sure you include a variety of foods, including healthy options.
3. Make a plan for yourself.
Just because there is a lot of food doesn’t mean that you have to eat it all. For me, I like the one-plate strategy. Take one large plate and start filling it up. Start with the healthiest foods that you enjoy (like turkey, salad, green beans, etc.), and end with the more indulgent choices (like butter and sugar-laced yams, mashed potatoes, etc.). If you end with the less healthy foods, there will be less room for them. Don’t overload your plate. Eat everything slowly. Savor every bite. If you take more time eating, you’ll feel full faster and won’t need to go back for seconds or thirds. Limit yourself to that single plate and enjoy it. For dessert, take a similar tactic. Take a small dessert plate and take a good slice of pie that you love or a couple of smaller slices of different pies. Again, eat them slowly and enjoy every bite.
4. Make healthy substitutions.
As you prepare food, you can make a few healthy substitutions without anyone even noticing. Use butter instead of margarine. You can usually cut down on the amount of butter called for – for instance if the mashed potatoes require a stick, add just a half a stick. Cut down the sugar called for in recipes by 1/3. You won’t even notice. Instead of white flour, mix half white and half wheat flour in recipes. Use less cheese than called for, and try to mix in Mozzarella or Parmesan instead of using all cheddar. Use Wheat Thins or Triscuit crackers instead of Cheese-its or other white-flour based crackers. Make a tasty vinaigrette dressing instead of Ranch for a salad. Look on the Internet for healthier recipes for the foods you love – there are thousands of them. All of this will result in a dinner that tastes just as good or better, but with far fewer calories or processed food contents.
5. Include other activities.
Play games, socialize, think about what you are thankful for, watch football or movies, have fun, and yes…eat. But if eating is the only activity, chances are you’ll eat more than if you have other things planned.
6. Take a walk.
We always like to take a nice walk after completing our feasting. While it doesn’t make up for the calories you’ve eaten, it does keep your metabolism up, clears your mind from the food coma, and just helps you to feel better, hopefully soaking up some nice sunshine in the process.
7. Balance your overall calories and exercise for the week and Thanksgiving day.
Sure, you’re going to eat more on Thanksgiving than other days. But knowing that, you can eat fewer calories the day before and the morning of Thanksgiving, and fit in some exercise. Many people play football, run in 5 or 10k’s or even go to the gym on Thanksgiving morning. There are usually many events geared around Thanksgiving that will help keep you active. And looking at your full week, you can get through it without putting on any additional weight.
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8. Be thankful.
Take a few minutes to reflect on what you are grateful for this Thanksgiving, and you’ll be surprised at how much you really have. How is this healthy, you might ask? When you take time to stop thinking about all of your problems and troubles and instead think about all the good things and blessings you do have, it greatly improves your mental health, mood, and happiness.
I am grateful for many things. I have a great family and wonderful friends. I have a nice home. I have my health, and I am grateful for the opportunity to share this with you and to help others lead healthier and happier lives. Have a Happy Thanksgiving Y’all!
What about you? What makes you thankful this year?
