Preparing for Thanksgiving Mentally and Physically
By Nancy Adler
Nutrition Columnist
It’s a time for giving thanks, counting blessings and feeling grateful. What are the things I’m most grateful for? Family, healthy, wealth, rest, life’s blessings and food. The things I’m not so grateful for? Food coma, stomach ache, bloating and all the extra pounds that I swear I’ll lose come January.
Turkey, stuffing, mashed potatoes and pie…oh my! I love Thanksgiving, but I don’t love that it’s become a holiday focused so much on food and Black Friday shopping too. Whoever started the trend of opening stores on Thanksgiving by the way should be turkey-fried. But I digress. Thanksgiving should be a time to relax, reflect, spend time with family, count blessings and give thanks.
Thanksgiving is a holiday, but not an excuse to gorge. People’s perception of Thanksgiving may be focused heavily to food. It should be viewed as another day, another meal. Sometimes changing behavior – how much we eat – means changing the way we think first. It starts in the mind.
Do you eat when you’re stressed? Bored? When a lot of food is staring you in the face? Figuring out what your triggers are for eating is invaluable. Make a list of things that sabotage your eating habits and work to stop them.
I find the biggest mistake people make is fasting on a holiday. This may be a no -brainer, but starving yourself all day in anticipation for turkey time is not the thing to do. Restrictive eating will cause you to overeat, and you’ll hate yourself for it later. Eat a solid breakfast to jump to start the metabolism engine in the morning then munch on healthy snacks into the afternoon and for lunch (hummus & veggies, apples & nut butter, a smoothie, lunch meat, a small salad, etc.). Most importantly stay well hydrated throughout the day by getting plenty of water. We often mistake hunger for dehydration. The fluids will keep you feeling full too.
How about doing the Turkey Trot? Go to the gym or for a walk on Thanksgiving. Activity not only delays hunger, but also will distract you from the food temptations. In addition, being active is a great way to mentally reflect, decompose and really figure out what you are most grateful for.
Alcohol is often a part of the holiday celebration. I suggest that you start with a club soda if appetizers are served before the meal, and save that glass of wine for the dinner table. This way you will not overdo calorically, but more importantly, you will be less triggered to overeat.
Fill your plate shamelessly full of baked vegetables and salad first. They’re lower in calories and the fiber will fill you up keeping you feeling satisfied longer. This will prevent you from eating too much of the more calorie dense foods and grazing later on.
If you have some control over preparing the meal, upgrade your favorite traditional dishes with lighter ingredients. Look outside traditional Thanksgiving dishes, for healthy and delicious alternatives. As always, the key is to cook foods you like and will eat, so you do not feel deprived.
And we can’t forget deserts. Make a choice to taste a sliver of your favorite pie. Tomorrow is a new day. Back on track as usual, after a wonderful day with friends and family.
Happy Thanksgiving from my family to yours.
