Thanksgiving is right around the corner, and if you are looking to eat healthy over the holiday we have 5 simple tips for a happy and healthy Thanksgiving. You will probably not eat perfectly, and that is okay. It’s one day, it’s how you eat on the other 364 days will determine your health. Here are 5 tips for making this Thanksgiving healthier, and some tips in case you over indulge.
Eat a Healthy Thanksgiving Breakfast
Start Thanksgiving Day by eating a healthy breakfast. Create healthy scrambled eggs with some antioxidant rich veggies. Do not skip breakfast to “save up calories” for eating a large meal later. This rarely works and often results in eating higher calorie foods later, like gravy, which provides a whooping 800 calories per ladle instead of a 70-calorie tablespoon sized serving.
Everyone has a certain part of the Thanksgiving meal that is a biggest hurdle to staying on a healthy track. For some people it may be alcohol, for others desserts or carbohydrate-rich foods. Have a set strategy for how you plan to navigate through the Thanksgiving meal. For alcohol, tell yourself you will have half a glass of wine when you first arrive and will enjoy a second half glass of wine with dinner. Or if you would like a full glass of wine with dinner, have a sparkling water when you first arrive. If dessert is a trigger for you, enjoy half a piece of pumpkin pie or offer to bring a healthy dessert with you.
Savor Every Bite
In today’s fast paced world we are always on the go. It is important to take our time and relax a bit when we can. Taking our time while we eat can have a big impact on our waistlines as well. Remind yourself to eat slowly, putting your fork down between bites and to truly savor each mouthful. This may sound super simplistic, but that is the key to simplify and live in the moment. Savoring every bite is one the easiest ways to enjoy your holiday meal without going overboard on calories.
Start Thanksgiving With Physical Activity and Stay Active
Take a brisk morning walk early in the day. A 150 lb. person can burn 90 calories walking at a moderate pace for 30 minutes. After dinner, suggest everyone goes out for a walk. Walking and talking is a wonderful way for families to enjoy the holiday together. Create a new healthy family tradition this Thanksgiving.
Keep Your Goals Firmly In Mind
Before you head out the door for Thanksgiving, or welcome your guests, take a little quiet time to focus on you. Take a moment to take some deep breaths and remind yourself of your goals. Envision yourself leaner, healthier and happier. Keep your end goals in mind and then enjoy a great Thanksgiving holiday with family and friends.
Thanksgiving Binge Bounce Back Plan
If you went overboard on stuffing, gravy, and some pumpkin pie, no worries. Here are three key post-Thanksgiving bounce back tips.
Get Right Back on Track
Don’t let Thanksgiving Day turn into a nonstop binge until New Years. To help you bounce back from a Thanksgiving Day binge, make sure you have plenty of healthy foods in the house when you return home. When departing on Thanksgiving, graciously decline taking leftovers home with you, other than some skinless, roasted turkey breast to use to top off your post-Thanksgiving salad. If you are hosting Thanksgiving, try to send as many leftovers as you can home with guests. The less unhealthy foods you have surrounding you the less likely you are to indulge.
Stick To The Routine
If you binge on Thanksgiving don’t stress yourself and try to overcompensate on your exercise routine. Stick to your regular fitness schedule. Injuries are more likely to occur when you add a sudden excessive burst of exercise into your routine. You want to always gradually increase your exercise activity to prevent injuries. Injuries can lead to setbacks and added stress on your health.
No matter which phase you are on for the Solstice Weight Loss Program or in the maintenance phase, it is important to return to your routine. Just as we don’t recommend overcompensating with exercise or undercompensating the next day with calories. Restricting your food intake will only make you hungrier. When your stomach begins to growl you are more likely to reach for fatty, sugar-laden foods. Start your day with a healthy breakfast and continue on the healthy path for the remainder of the day.
Put a Stop To The Guilt
Beating yourself up does nothing to help you. We all make mistakes and it is important to not allow one slip up to turn into the domino effect. Negative self-talk will not result in positive actions. Keep in mind every day is a new start. Be proud of yourself for being conscious of your eating behaviors and working to improve your health and wellbeing.
If you are looking to improve your health and lose weight, Solstice Health can help. We offer a medical weight loss program utilizing all natural foods to provide long term and sustainable weight loss results. Learn more about our medical weight loss program and diabetes tailored weight loss program. We wish you a happy and healthy Thanksgiving.