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Wednesday, November 23, 2016

How to Have A Healthy Thanksgiving

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Yay!!! It’s Thanksgiving time! I love this time of year. From Thanksgiving on through December 31st, there is just something magical that happens to the air. Even down here in warm Florida I just feel this awesome change to the atmosphere. I don’t know if it’s the fond childhood memories I have of the season, the music, the fact that people are more patient and giving, that there are more days off work, or a combination of all of the above. Whatever it is, I just love it!

But for people who are either ultra-health conscious or newly integrating into a healthier lifestyle and are actively working on losing weight and getting fit, this season can actually be really hard. While it’s true a lot of people just throw in the towel this time of year, go all out at the table, and then start working on their health come January 1st, there are still some people who don’t care what the season is….they made a decision to start and get healthy and even though it was October, they were ready and started getting it done. (It’s funny actually - most people who do the traditional “My New Year’s Resolution Is to Lose Weight…” end up saying the same thing EVERY year! There’s a level of non-committal when you’re just going along with what everyone else is doing rather than saying “stuff it” to the fact that it’s the end of the summer and getting it in gear when your mind is telling you to get it done!)

Maybe you’re going to read this and think to yourself “What is this chick talking about? I am NOT trying to watch what I eat on Thanksgiving. Is she crazy?!”
To that I’ll say: This isn’t for you. If you don’t want to hear about how to still live a healthy, balanced life while enjoying the holiday then this isn’t the article for you!

But if you DO care about what you’re doing….if you DO care about keeping up with your good habits….if you DO care about learning how to truly change your lifestyle and not just be on a diet and learn how to really enjoy the special days in life while still being true to your goals and your progress….to you: this article IS for you!

I want to share with you a few tips that you can implement on Turkey Day to ensure that you won’t end the day with guilt, regret, feeling sluggish, and feeling lethargic. While everyone else is falling asleep and feeling like they swallowed a brick, you can still feel energetic and know that you got to have a tasty meal, enjoy time with family, and STILL enjoy the special day!

FACT: Did you know that it’s estimated that people consume 3K-5K calories at the Thanksgiving dinner table? That’s just at the Thanksgiving meal. That doesn’t count what you had for breakfast or a possible snack on your way to your auntie’s house. That’s just during that few hours you’re gathered around the food display! Crazy, right? That many calories in a short amount of time….no wonder we all feel like we could be rolled down the street after dinner!

So here are my TOP TIPS to keep your Thanksgiving day healthy:


FITNESS/ACTIVITY:   
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Start your day with some sort of activity! Get your body moving. Wouldn’t you normally be working out on a Thursday? Your body doesn’t know that it’s Thanksgiving. Give it what you’d normally give it! You
don’t have to go to the gym and do a workout….your gym will more than likely be closed anyway; find a great at-home, Tabata-style workout to get into! (Pinterest, anyone?). In less than 45 minutes you could be laying in a puddle of sweat. Organize a game of flag football with your cousins! Great way to start the family banter early! Find an organized Turkey Trot in your area. These are popping up in pretty much every area these days! This is a fun way to get in some exercise in the morning! Don’t forget your hat and gloves – it’s going to be nippy out there! You could even go volunteer a couple hours of your time at a local soup kitchen and help get the afternoon meal prepared. This will keep you on your feet moving before your day gets started!

PRE-THANKSGIVING FOOD:
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Don’t starve yourself all day to “save it for dinner”. Not only is this horrible for your body, this is also a guarantee for a nice binge session later. (No, grandma, this isn’t my 4th helping of mashed potatoes…). Have a good breakfast! Eggs, oatmeal, some fruit…. I’ll be having my normal Shakeology to get my body pumping with that good nutrition! Whatever it is – EAT! And eat good! Start drinking water early. Often thirst can be confused with hunger. Keep yourself hydrated early and stick to it as the day goes on!

APP ATTACK
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Listen, go easy on the appetizers! Cheese and crackers can literally be eaten ANY day of the year. Spend your pre-dinner time in some fun conversation with your family. Or even help out in the kitchen with the preparation. If you’re not allowed in the coveted kitchen area, bust out a board game with the others in the house. And keep drinking water!

THE MAIN EVENT – TURKEY TIME!
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It’s finally time. Everything has been prepared, grace has been said, and everyone is READY! So now what? How do you load up your plate in a way that works for your goals?

1. Use the “smaller plate” method. You can actually save up to 22% on your calorie intake simply by using a smaller plate!
2. Toss the turkey skin! Turkey is a great lean meat! But that skin is no joke! It packs a serious fat punch. Toss it. And don’t just put it to the side on your plate, put it in the trash! You’ll be tempted in 10 minutes to nosh it if it’s sitting there on the side of your taters!
3. Beware the cranberry sauce. This is a “food that fools” as I call it. Easily brushed off as healthy because cranberries are good for you. But cranberry sauce is a huge sugar culprit. Probably more than that pumpkin pie you chose to have for dessert. Have a small portion to be able to add into each bite of turkey.
4. Dish up plenty of vegetables! Your challenge: have your veg be at least a 2:1 ratio over your potatoes! Put as many bright colors on your plate as possible!
5. Limit your sweets! Choose ONE TO TWO desserts and have a small helping of each. There is no reason to have one of EVERY dessert available.
The biggest thing: enjoy your food! Really enjoy your mom's famous stuffing or grandma's famous pumpkin pie. You only get it twice a year; you might as well savor every bite. We have a tendency to eat
fast and not actually savor our food in our society. Really enjoy the tastes of this special meal! Don't associate your Thanksgiving meal with GUILT! Enjoy yourself. Enjoy the food. Enjoy the company. Actually REMEMBER to give thanks....the day is called "Thanksgiving". Take a few seconds to stop and think about how truly blessed you are to have the problem that you have to even talk about the issue of overindulgence on Thanksgiving. That means that you have MORE than enough, which means you're blessed!

AFTER DINNER:
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If it's tradition in your house to eat your thanksgiving dinner at the dinner table, leave the table when you're done. Grazing can happen when you linger there. Finish up that board game you started earlier, go outside and play a pickup game of basketball, watch the football game, take a walk. Chat with the family and share lots of laughs. It’s so rare that we get to come together as family and friends in this day and age….don’t waste it grazing the spread of food.



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Here's the bottom line, Thanksgiving should be enjoyed. You should not feel guilty about eating a bit more than normal. But it’s all about balance and getting right back into routine after the big day! Don’t treat Friday, Saturday, and Sunday like it’s still Thanksgiving. Get right back into your healthy eating, your exercise, proper sleep, lots of water, all that good stuff! You will be surprised at how much more you’re going to enjoy your Thanksgiving Day if you’re not feeling like you’re going to burst at the seams!

I wish you and your family the happiest of Thanksgivings this 2016!!

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Love, Coach Quiana

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