There may be football on TV, but this is YOUR game plan for a healthy, feel-good Thanksgiving weekend! Here are some of my favorite tips to help you stay on track!
• 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 tend to eat more!
• Start Thanksgiving Day with two things: : 1) A healthy, satisfying breakfast. 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) Squeeze in an early morning workout before heading to the location of where your fesitivities will take place...even if it's just a short walk.
• 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.
• Eat small portions of your favorite “indulgences.” Use a tablespoon instead of a serving spoon to place a small portion on your plate. Skip any foods that you don’t absolutely love. Your goal might be to taste your faves without overindulging and feeling "over-stuffed" afterward. Fill the rest of your plate with healthy choices.
• Prepare the good stuff. If you’re not in charge of the Thanksgiving meal, you can still bring a healthy dish to ensure you stick to your intention. Use this tip when you are the host, too! (Some recipes coming this week!)
• Keep the wine and drinks to a minimum. Sip water/sparkling water and lemon/lime, or herbal tea throughout the meal. This will also keep you from “mindless” eating and drinking!
• 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!
• Return to your routine. If you eat a little more than you wanted to at Thanksgiving, don’t sabotage the entire weekend! The next morning, head to the gym, go for a run, walk, or a bike ride. Aim to 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.
• Be good to YOU. While it may feel “good” in the moment to have that stuffing or pie, Thanksgiving foods often make us feel bad in lots of ways due to sugar, salt, fat, and processed ingredients. If you have constipation, bloating, congestion, mood swings, or headaches, chances are you’re having food-related symptoms. Be good to yourself by choosing foods that help you feel energized and symptom-free!
By being proactive and using these healthy planning tips, you can have a happy AND a healthy Thanksgiving holiday!
Remember, BeeFitters, food determines how we feel and heal!