Healthy Thanksgiving Tips- Happy, Healthy Holiday Series

Welcome back friends and Happy Thanksgiving (week)! In my last post of the Healthy Holidays series, I discussed staying healthy, both physically and emotionally, during the somewhat taxing sojourn to your holiday headquarters. I’m assuming many of you are gearing up for that travel as I write. To you, friend: Good luck. I promise, at the end of the road, there’s a destination filled with love and gratitude. It may take 8+ hours to arrive, but you will survive. Once there, all of the travel stress will dissipate. Then comes the “how am I supposed to stay on track with my #health goals when I’m surrounded by all this delicious and less than nutritious food” panic. Slow down sister (or brother). I’ve got your back. Remember that the holidays are supposed to be a time of joy and excitement, not fear and regret. Below are my top tips for enjoying both a happy and healthy Thanksgiving day. 

CHRISTINA’S TOP SIX TIPS FOR A HAPPY AND HEALTHY THANKSGIVING

Start the day off on the right foot and end it on a bright note

I was a little hesitant to throw this one in here because if I see another infographic that says “do this to burn off this delicious meal,” I’m literally going to throw my computer out the window. So when I tell you that I recommend doing something active before your Thanksgiving festivities and after your meal, it’s NOT because I think you’re going to burn all the calories you’re consuming during the day. It’s because activity/exercise is a great way to:

1) signal those endorphins and FEEL better throughout the day

2) keep the digestive system in check, especially if you’ve been thrown off by the traveling and lack of a routine meal schedule

3) decrease stress levels 

4) decrease bloat after a heavy meal (can I get an amen?!) 

5) set the tone for a healthier mindset

Don’t babysit the appetizers and, if you have the authority, avoid family-style serving.

How many times do you find yourself mindlessly grazing at the appetizers because they’re right in front of you? Be honest. Do you even remember how “insanely delightful” that appetizer was? I’m not saying don’t try a few of the delectable appetizers that your friends and family bring to the table (pun intended); I’m asking you to be mindful of what you’re doing and truly enjoy the food. Grab a side plate and test out a few of the appetizers, then walk over to a different room or a different side of the room and chat with a relative. Out of sight, out of mind.

As far as family-style serving goes, I’m not 100% against this, but it can cause us to overeat. When people have to actually get up and serve themselves in a different area than where they eat, it creates a subconscious barrier between the food and the person. It gives you more time to consider if you REALLY want seconds of Aunt Thelma’s delicious mashed potatoes. Is it always possible to control this? Nope. Especially if you aren’t the host. In these instances, employ the fifteen minute rule: put your fork down and let the food digest while you chit chat with your nearest and dearest. If, after those fifteen minutes, you’re still hungry and/or you MUST try something else, just do it. But do so consciously and mindfully. And remember, you don’t have to completely fill the plate again. 

Liquid calories count

UGH I know. I’m the worst right now. Why can’t you just let us have our spiked cranberry punch in peace, Christina? Hey, don’t shoot the messenger. Just be aware that those glasses of wine, festive cocktails, and seasonal craft beers DO add up. So just be mindful of how many glasses you’re tipping back throughout the evening. And always alternate with a glass of water. Just to give you an idea:

5 ounce glass of white or red wine: 90-120 calories

4 ounce glass of champagne: about 95 calories 

Vodka w/ soda water: 64-75 calories (assuming you put in the correct pour of vodka, which is around 1-1.5 ounces)

Vodka with tonic: 165 calories, assuming you’re using 8 ounces of tonic and a 1-1.5 ounce serving of vodka) 

White Russian: The average White Russian is between 220-280 calories

Spiked Egg Nog: 400-500 calories per serving. 

Traditional, Non-Alcoholic Egg Nog: Depending on the brand, they can range anywhere from 300-400 calories per serving

I’m not saying to forgo your once-in-a-blue-moon White Russians, but just be mindful of what you’re taking in. If you’re feeling extra zealous, you can always “lighten up” some of these drinks by opting for lower calorie ingredients like non-fat milk, 1% milk, or unsweetened nut milks. Many brands are also making calorie friendly holiday favorites. For more tips on healthy cocktail ideas, check out my Healthy Approach to Cocktail Time blog post.

Focus on Family Time

I’ve said this before, but I’ll say it again: The holidays are a perfect time to reconnect with family. Play games; Watch a family favorite movie; Go for a walk; or simply take in the opportunity to have meaningful conversations with people you may not see very often. We have control over how we approach a situation.  When you’re distracted by everything else about the holiday, there’s less time to lament over whether or not you should have a third serving of pie.

Make food preparation time a family affair. There’s a notion that the more love and effort you put into making your food, the greater enjoyment you will have when consuming it. Have your kids and/or partner help you prepare your holiday meal. Take time to enjoy each others company. Aside from the obvious bonding, it also gives you an extra set of hands in the kitchen and can reduce your stress levels.

A Healthy Thanksgiving Dinner is possible

Of course, the tried and true method of ensuring that you have some delicious and nutritious options around the table is by making something yourself. There are so many fantastic recipes for nutritious holiday dishes out there. Don’t be afraid to step outside of your comfort zone and try something a little untraditional, even if that means your family becomes your test group. If that skeeves you out a little, consider making the dish before hand to see if it’s actually edible and Thanksgiving-worthy. One of my favorite dishes to bring is my dairy-free Butternut Bisque.

Even if you aren’t the cook or don’t plan on contributing to the meal-making, there are ways to make your dinner plate a little healthier:

• Skinless, white turkey meat is your best option when trying to limit your calories.
• Load up (50% of your plate) with non-starchy vegetables, like brussel sprouts, green salad, green beans, spinach and carrots. Watch the dressings and preparation, though. Aim for roasted and/or steamed vegetables, if cooked. If you’re loading up on salad, make sure that you dress it with lower calorie dressings like oil and vinegar.
• Don’t rule out your favorite sides that may be a little higher in calories. Just watch your portion sizes. Perhaps put a few bites of each onto your plate. 
• Desserts? Don’t be afraid to have a a few bites of your favorite pie (or pies). Which leads me to my next tip…

Portions matter

When discussing the holidays with my clients, I try to reinforce the notion that no food is “off limits” (unless, of course, there’s a health reason, like an allergy). The key is portion control. Did you know that the first few bites of anything are often the most enjoyable? Instead of scarfing down 4 servings of mashed potatoes, 3 slices of pie, 2 plates of cheese and crackers, and a partridge in a pear tree, think about having small portions of the foods you’re really looking forward to eating. A few ways to control those portions:

• Use the small plate for appetizers. Don’t eat anything unless you’ve put it on a plate. Pick ahead of time what you’d like to try and go for it. Mix and mingle for a bit, and decide later if you’d like to go back for seconds.
• Use the plate rule at dinner. I alluded to this earlier, but allot 50% of your plate to vegetables. Reserve another 25%-30% to protein, like turkey meat. The rest of the plate can be reserved for all of the fun, once-in-a-blue-moon Thanksgiving favorites.
• Consider having a bowl of broth-based (or a Healthy Thanksgiving version of creamy) soup or salad before the meal. High volume foods, like leafy greens and soup, leave less room in the stomach for heavier, calorie dense foods.
• Eat slowly. It’s a marathon, not a sprint friends. It takes time for our bodies to process the food we’re consuming and signal to the brain that we’re full. The faster we eat, the more we tend to eat. Pay attention to the food you’re eating and truly enjoy it.
• Pro tip from a former bartender: When you’re pouring a glass of wine or champagne, a good rule of thumb when guesstimating a pour size is one second per ounce. So, when you’re pouring a glass of wine, count to five and then lift the bottle. That’s ABOUT one serving. If you’re mixing any cocktails, I’d veer on the side of caution and use a jigger. Remember, you’re around family and it’s not the time for your alter-ego, “Bunny,” to come out.

ABOVE ALL: Remember it’s one day. It’s not the rest of your life.

So, let’s take a step back and consider this: The average person only gains about 1-2 pounds over the holidays. Yes, the scale may read a little higher than you like, but there are other factors to consider, such as water retention and travel-induced irregularity. Once your body adjusts back to it’s normal pattern of eating, you’ll be good to go.

Does that number gradually add up, especially if you choose to forgo nutritious choices the rest of the year? Sure it does. But if you’re reading this, it tells me that, for the most part, you either do or want to lead a healthy lifestyle. So don’t stress about one day, or even a few days, out of the whole year. The biggest mistake you can make is letting your holiday remorse dictate the rest of your life. Allow yourself the freedom to enjoy yourself and get right back on track. In my coaching practice, I always vote for the 90/10 or even 80/20 rule. What does that mean? For the most part, you make healthy, nutritious choices that fuel your body with the micro and macronutrients it needs to thrive. The other 10-20% of the time, you leave from for those occasional treats that feed your soul. After 8+ months without a glass of wine friends, I’m telling you now…just have the dang glass. 

I hope these tips help as you prepare yourself for a healthy Thanksgiving holiday! If you’re looking for some extra support through the holidays and into the new year, check out my health coaching program here. I still have a few spots open before the new year.

Matt, Charlie, and I will be in Massachusetts, celebrating our last Thanksgiving as a family of 3. As we continue down the home stretch,  I will have a pregnancy update coming at you soon, I promise. In the mean time….

Baby Name Hint Number Six

Pistachio’s first name and potential nickname is shared with two famous athletes in the following sports: Golf and Baseball.

On that note, from our family to yours, have a wonderful Thanksgiving!

Until next time,

Christina