Happy Thanksgiving!

How do you “navigate” Thanksgiving dinner with wellness in mind?

Optimize what you can.

What side dishes can you “tweak” to make healthier?

Instead of a rich green bean casserole with heavy cream or butter, try brussel sprouts roasted with olive oil and topped with pomegranate seeds.

Remember the healthy plate model.

1/2 of Plate:  Non-starchy vegetables such as leafy greens, broccoli, brussel sprouts, and asparagus.

1/4 of Plate:  Lean protein such as, yes, turkey! A typical serving size is 3 – 5 ounces, or about the size of a deck of card.

1/4 of Plate:  Fiber-rich carbohydrates such has, mashed potatoes, yams, stuffing, or a roll.

Pick your favorites.

Pick and commit to a favorite item, and skip the less desired.

Pumpkin pie? Go for it, indulge!

Eat a hearty breakfast Thanksgiving morning.

Fasting all day will likely lead to binge eating. Start the day with a healthy breakfast to increase blood sugar and energy levels, minimizing food cravings. In addition, glucose plays a critical role in decision-making and self-control!

Oatmeal, fresh fruit, and hard-boiled eggs are all  great examples!

Stay hydrated.

Dehydration can increase food cravings, especially for sugar. If dehydrated, the body uses glycogen (storage form of sugar) at a quicker rate, which needs to be replenished.

Aim to drink one glass of water between every alcoholic drink at dinner.

Ginger or cinnamon tea is a cozy, healthy drink to sipping while cooking!

Have an activity plan.

Schedule some time for exercise!

Plan a walk, hike, jog, basketball or flag football game. A concrete activity with family and/or friends to increase accountability.

Indulge for the day, not the season.

One or two days of planned overeating is not going to set you back in the long run!

The key is not allowing a break from your typical healthy diet extend the entire holiday season. Make a plan, enjoy an indulgence, and stay focused on your long-term health goals.

A Thanksgiving Message

Mend a quarrel.  Seek out a forgotten friend.  Write a love letter.  Share some treasures.  Give a soft answer.  Encourage  youth.  Keep a promise.  Find the time.  Forgive and enemy.  Listen.  Apologize if you were wrong.  Think first of someone else.  Be kind and gentle.  Laugh a little.  Laugh a little more.  Express you gratitude.  Gladden the heart of a child.  Take pleasure in the beauty and wonder of this earth.  speak you love.  Speak it again.  Speak it still once again.

Reference

Arivale. (2016). “7 Strategies for Navigating Thanksgiving with Wellness in Mind.”  doi: https://www.arivale.com/blog/healthy-thanksgiving-tips/?utm_campaign=Prospect+Series&utm_medium=email&_hsenc=p2ANqtz–sc92arMfaHu4X7AgjM-1-E9ri0Va9yKWzdy4KNmb2IIrblF4CByWMkCeTzVWkR5BviD9OErzF3zaB2UUH7rYujcVOtg&_hsmi=37936949&utm_content=37936949&utm_source=hs_email&hsCtaTracking=956bffbe-81a2-4634-94a1-0587c1f91a3d%7C35c13e2d-6b81-49f1-a17e-d77218060ca6 Accessed on November 20, 2016.

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About rrluthi

Certified fitness expert with a passion for educating and empowering the 55 and better "chronologically-enriched" population about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, corporate wellness program facilitation and senior fitness program support.
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