Strategies for a Healthy Thanksgiving 🦃
For many of us, Thanksgiving brings to mind fond memories of eating a favorite dish or learning how to make a traditional family recipe. We remember enjoying time spent with loved ones and moments of relaxation and celebration. Still, no matter how much we enjoy the holiday, some of us can still experience challenge and stress surrounding eating. Many of my clients spend too much energy resisting the urge to overeat, and either end up eating to the point that they feel unwell, or forgo their favorite foods altogether. Sometimes the anxiety surrounding food can completely preoccupy what is supposed to be an experience focused on loved ones.
That’s why I want to share with you strategies to more fully enjoy Thanksgiving by helping you refocus your attention on how you can spend the day nourishing both your body and mind. After all, Thanksgiving is rooted in thoughtfulness and thankfulness; it was never meant to be a day of self-denial or worry. Let’s be intentional in creating a healthy holiday for ourselves and our families.
Don’t skip meals
It can be tempting to skip breakfast and lunch in order to “save room and calories” for an often large Thanksgiving meal. However, by skipping meals earlier in the day, you are sending your body’s hunger and stress hormones on a rollercoaster that will make it more likely for you to binge later. By maintaining normal hunger and fullness cues throughout the day, you’re more likely to honor those cues at dinnertime. For breakfast, opt for a high-protein option like eggs or greek yogurt with a fiber source like greens, berries, or a piece of citrus fruit. Avoid a high refined-carbohydrate option such as cereal or pancakes, as they won’t keep you as full.
2. Be mindful of portion sizes
If your Thanksgiving dinner is anything like my family’s, you’ll have a whole smorgasbord of options to choose from. It may seem daunting, but it’s actually a good thing! A variety of food to choose from means you have a variety of nutrients to eat. Here are some examples of important nutrients found in typical Thanksgiving Day food:
Turkey: selenium, B vitamins, phosphorus Green Beans: calcium, iron, magnesium Cranberries: vitamin K, manganese, fiber
Sweet Potatoes: vitamins A & C, fiber, potassium, iron Whole Grain Rolls: fiber, B vitamins, iron Brussels Sprouts: vitamin K, magnesium, fiber
Not to mention, all of the vegetable and fruit option additionally have antioxidants and micronutrients that have lots of health benefits. Take advantage of the variety- it’s okay to have some of everything! The important thing is being mindful of what and how much of each food you are eating. An easy way to design a healthy dinner plate is to make at least half of your plate vegetables. Finish your first plate, and wait 15 minutes before getting second servings. After that 15 minutes, ask yourself: are you still hungry? If so, then mindfully choose what you will get for seconds. If you aren’t hungry, recognize that cue and be conscious about deciding to eat more.
3. Incorporate movement
Physical activity can be a powerful tool for having a healthy holiday. Not only can it help burn off excess calories you may eat during dinner, but it also releases feel-good endorphins. Make physical activity a family activity and go for a walk around the block, play a video game that has you move, or throw a short yoga or tai chi class from Youtube on the TV that everyone can follow. Cleaning up the table, washing dishes, and sweeping also provides physical activity that everyone can help with.
4. Have a family conversation about your health goals
I always stress that one of the best support systems in making healthy choices is family, whether it’s for eating better, moving more, or even going to the doctor for an annual check up. Have an open and honest conversation at the dinner table about how each of you feel about your health, what improvements you may want to make, and how you want to achieve them. When you establish your goals and intentions with your loved ones, it does two things:
Gives another layer of affirmation to yourself: I teach my clients that an important part of behavior change, which includes eating habits, includes affirmations. An affirmation states a specific goal in a completed state in order to restructure self-talk that may get us down sometimes. For example, an affirmation could be: My health is an evolving journey. I will nourish it as best as possible and continuously learn how to support it, or I give myself permission to change my body in a positive way because I recognize and appreciate all that it does for me. Crafting an affirmation begins with answering questions such as:
What are your health values? What is the reason you wish to make a change? What benefits would come from making a change?
This may sound like a cheesy practice - and it will certainly feel cheesy the first few times you do it. However, thoughts lead to emotions that lead to actions. Understanding and clarifying your thoughts is essential to creating positive action. I recommend for clients to write and speak their affirmations, both to themselves and to others. This strengthens the reality of the affirmations and creates a sense of accountability.
Creates opportunities for support and boundaries: You may find that your loved ones wish to make the same changes you do. If so, you have opened up an opportunity to provide engagement and encouragement with one another. If not, this is an opportunity to ask for support from your loved ones. Support not only includes ways to help you accomplish your goals, but also includes establishing boundaries. When you set boundaries, you express not only what you need, but also what you don’t need. This could include asking family to keep certain foods out of the house, or to not scrutinize your food choices or appearance. Identify your needs in advance. It’s okay to even come to the dinner table with a written list of thoughts! Be direct and specific, and most importantly, ask everyone to come to the conversation with an open mind and heart.
5. Be in the moment
Before you start eating, take a minute to look around you. Notice the food, the smells, the love and effort that went into making the dinner. Most importantly, notice the joy. Don’t rush this feeling- it’s not often that we consciously choose to slow down and appreciate the moment. Challenge yourself to leave your phone in another room, turn off the TV, and keep the conversations going while eating. By removing distractions, you are also more easily able to notice how full you are and control your meal.
Thank you for reading my strategies for a healthy Thanksgiving. I’m thankful for the opportunity to help you create a healthier and more enjoyable holiday. Wishing for a healthy and safe Thanksgiving for you and your families,
