Forget football! Here is YOUR game plan for enjoying a healthy, feel-good Thanksgiving weekend!
1. Don’t show up hungry. When you sit down for the Thanksgiving meal, you don’t want to be “starving.” Studies show that skipping meals on the big day won’t save you calories – in fact, you will end up eating more!
2. Start Thanksgiving Day with two things: : 1) A healthy, satisfying breakfast and stay hydrated. There is not one right meal choice for everyone; if you need help figuring out what breakfast is best for you – let’s talk. 2) An intention for the holiday, such as “I will have a 'plan' and stick with it; I will eat mindfully, and I’ll remember to breathe!"
3. Have a midday mini-meal. If your Thanksgiving meal is in the early afternoon or evening, have a healthy midday snack that includes protein, fiber and healthy fat to help you avoid overeating at the Thanksgiving table.
4. Skip any foods that you don’t absolutely love. Don't waste your calories or indulgences on foods that aren't totally wonderful and amazing. Enjoy that piece of pie but skip the rice or potatoes that aren't that special, and fill the rest of your plate with non-starchy vegetables and clean protein. When you do eat something indulgent, really SAVOR it! Eat it slowly and take time to notice the smell, taste, and texture. You'll be surprised at how much more satisfied you are if you are mindful and present in that moment vs. popping cookie after cookie in your mouth without really paying attention.
5. Make the good stuff. If you’re not in charge of the Thanksgiving meal, you can still bring a healthy dish to ensure that you have a healthy option that you enjoy. Use this tip when you are the host, too!
6. Limit alcohol to one drink or skip it altogether. The more alcohol you drink the worse your judgement will get so this can also keep you from “mindless” eating and drinking! Instead, sip water, sparkling water with lemon/lime, or herbal tea.
7. Say no to unhealthy leftovers. If you’re hosting, buy disposable food storage containers and send your guests home with all the not-so-healthy leftovers. If you don’t have it in your house, you can’t eat it!
8. Get right back to your healthy routine. If you eat a little too much or make some poor choices on Thanksgiving, don’t sabotage the entire weekend! The next morning, head to the gym, go for a walk or a bike ride. Drink half your weight in ounces of water each day, and journal about whatever cravings or feelings you have. The faster you get back on track, the less chance you’ll have of gaining weight or suffering from food-related symptoms. It's not the occasional indulgence that sabotages your health goals, it's the habitual, daily choices you make that determine your long-term success.
9. Be good to YOU. The holidays are a busy and stressful time for most of us and self-care tends to go out the window. Schedule some time for yourself to get a massage, take a relaxing walk, or spend some down time alone or with your partner. Don't engage in negative self-talk or inner dialogue because it just makes you feel worse and less motivated to make good choices that truly serve you. You deserve to be well taken care of, especially by yourself.
By being proactive and using these healthy planning tips, you can have a happy AND a healthy Thanksgiving holiday!