Thanksgiving is a great opportunity to spend time with friends and family and take time to express gratitude for our blessings. This practice of celebrating for blessings has existed since our creation and was encouraged by our creator. These festivals would last for days and sometimes even a month. Celebration in gratefulness is always a great practice to focus on what is good in our lives and minimize those situations that frustrate or discourage.
With that said, one source of stress is the very fact that Thanksgiving and the holidays always seem to be celebrating with LOTS of delicious foods that are tempting for those who are striving to obtain or maintain a healthy lifestyle. The challenge is the ability to participate and enjoy the foods without feeling like we blown the bank and/or trigger going back into old habits. Some researchers have estimated that the typical Turkey dinner with all the trimmings can provide 3500 to 5000 calories. This is not including any other foods or appetizers prior to the meal.
Another concern is that after consuming such a large meal our activities are usually sedentary; sitting on the couch watching football or lying down to take a nap because of the “food comma” that follows. This could lead to gaining about ½ pound or more. Now that doesn’t sound like much but when it takes the average person 7 days to lose ½ pound it could lead us to feel stuck in the scenario; “Two steps forward, one step back.” Another aspect to consider is biochemical analysis has discovered our activity following a meal can impact how that food is used and stored. For example, when we are sedentary after a meal in excess of our needs we are more likely to store fat, but when we are active after the meal, like taking a walk, our food is used for energy instead.
The question lies, how can we get through Thanksgiving and the Holidays without gaining extra fat and frustration by the very foods we are celebrating with?
Here are a few strategies to consider or maybe try some of your own.
- Set up the Meal Buffet Style separate from sitting. Eating family style with the bowls of food sitting in front of us increase the likeliness of second servings without thinking. When we have to make the conscious decision to get up for that second helping we may find we don’t really want it and decide against it.
- Don’t deprive yourself of your favorite foods. Studies show that when we do, it usually triggers us to over eat later when our will power is low. Go ahead and enjoy, just make the portions smaller.
- Use smaller plates. We tend to eat 30% more food if given a larger plates or bowls. Therefore, set out smaller plates for the meal; try 9 ½ inch plates verses the typical 11 ½. You may even consider doing this on a regular basis as part of your healthy lifestyle.
- Drink plenty of water. The Thanksgiving meal is usually high in carbohydrates and carbohydrates need water to metabolize. Therefore, drinking water helps the body be more efficient. Also, water can help wash out flavors from your mouth that are “calling you” to get more.
- Engage in fun activities that require movement using the meal for energy. Play a game of Wii, or a game of touch football in the yard, or maybe take a walk. Even just getting up and moving during commercials can help use that food.
- Laugh! Tell stories or play games that are silly such as Pictionary or Charades. As I shared in my blog: Laughter is Incredibly Good Medicine laughing 100 times is equivalent to 10 minutes on a rowing machine or 15 minutes on the stationary bicycle.
- Embrace Balance. Don’t be discouraged if the Thanksgiving meal leaves you feeling like a sack of potatoes. One meal does not need to be the trigger to sabotage your wellness goals throughout the holidays. Remember that every meal is an opportunity to balance the ones not in alignment with your goals. Don’t sweat it or beat yourself up, just balance it, for this is truly the path of living a balanced life of “Wholistic Wellbeing!
Summary: Thanksgiving and the Holidays are a time of celebration and fun. Choose to embrace strategies that create balance in self-care, health, and overall Wholistic Wellbeing. Finding steadfast balance is only done after learning to stay standing on shaking ground. For when we embrace balance to feel our best and live our best life. Celebrate, Enjoy, Balance, and Thrive!
Today’s author: Sandie Lynch MS, RDN, LDN, Registered Dietitian, Personal Trainer, Personal Development Coach and CEO of ATP Consultants, LLC. Sandie provides private coaching and group fitness classes sharing 5 Principles to Attain Top Performance in living your best life at any age!