Staying Healthy over Thanksgiving

Thanksgiving Day is less than 24 hours away and many people have already started preparing their meals and their stomachs.

Thanksgiving week is one week out of the year. Long-term consistency is what gets you to your goals. Tomorrow is unstructured — give yourself the freedom to enjoy food, free time (if you have it), and relaxation. Then, wake up on Friday and check in — listen to your body.

First of all, eat a little bit of everything like carbs, protein, fats and especially the micronutrients like vitamins and minerals. You can find these in your vegetables and fruits as well.

Be careful with the amount of sugar you are eating, especially drinking your beverages. There is a lot of sugar in teas, juices, lemonades, and half-and-half drinks. So we have to be really careful with the amount of sugar that we are drinking. Consuming sugar can lead to obesity, hypertension, diabetes, and cancerous diseases. As the holiday season is about to start you should aim to eat at least three times a day and consume healthy foods.

Tips to stay on track with your health goals this Thanksgiving

1. Avoid Over-Eating

To avoid overeating at parties and dinners, eat before you go. The healthiest choices for food are not always available at parties or dinners. I try to always eat a healthy meal before I go to one of these. That way I’ve consumed healthy food, am not hungry, and less likely to make poor decisions about consumption when partying. Hungry people tend to make poor decisions when it comes to menu selection. Showing up hungry at a party is akin to grocery shopping on an empty stomach. That is also a bad idea, so try not to shop for food when hungry or show up for a dinner with an empty stomach.

2. Skip the Seconds

Try to resist the temptation to go back for a second helping. Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert. Choose the best bets on the buffet. While each of us has our own favorites, keep in mind that some holiday foods are better choices than others. White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, thin gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories. However, if you keep your portions small, you can enjoy whatever you like.

3.  Slowly Savor

Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.

4.  Drink Green Tea and Water

To feel full before the big holiday meal, drink green tea and water. Drink green tea and water before a meal is a good way to feel full without eating. Water takes up a lot of space in the stomach. Added hydration is beneficial for weight loss as it aids digestion and muscle growth. 

5. Working Out Over the Holidays

How often can workouts be skipped during the holidays? Because of travel, holiday gatherings, and out-of-the-ordinary time pressure, getting outside to run or visit the gym may be more challenging than normal. But how many days can anyone miss a workout? It is ok to miss a day. But it is important not to let one day turn into two days. Many national gyms have reciprocal memberships that allow workouts at affiliated clubs. Youtube has many Barre, Yoga, and Meditation classes available for free and doesn’t require any equipment.

6. Ways to Avoid Bad Decisions

Ways to avoid bad decisions at the table. This one is particularly challenging as all those sumptuous food items stare up at us from the table. Some selections are bound to be healthier than others. Look for vegetables first. Avoid bread, fried food, and those laden with sugar like candied yams. When tempted to eat that cornbread dressing, pecan, or pumpkin pie I would suggest smaller portions. Im always advising people what to eat or not eat. But a spoonful of just about anything will not hurt you. No one will feel deprived of this approach.

  7. Go Easy on Alcohol

Don’t forget those alcohol calories that can add up quickly. Have a glass of wine or a wine spritzer and between alcoholic drinks, enjoy sparkling water. This way you stay hydrated, limit alcohol calories, and stay sober

A couple of things that will not work. 

A couple of possibilities that are not useful for the health conscious at the holiday. For example, adding the word ‘just’ in front of a food selection will not make it smaller. “Saying I’ll just have one piece of pie or just one bowl of mashed potatoes will not lessen caloric intake.”

Similarly, eating off someone else’s plate is not helpful. There is no benefit for you taking food from someone else.  If you want to sample something that looks good, do so. Just remember the advice about smaller portions.

Just remember to be realistic.

The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss.

This way, at the start of the new year you will be ahead of the game if you can avoid gaining any weight over the holidays. This is a time to focus on Family and Friends

Thanksgiving is not just about the delicious bounty of food. It’s a time to celebrate relationships with family and friends. The main event should be family and friends socializing and spending quality time together, not just what is on the buffet.