Successful Habits During Thanksgiving
Thanksgiving is a great time to spend with family and friends, enjoying the company of the ones we love. If you're trying to stay on top of your health and nutrition, it can also be a very stressful time. Thanksgiving is not known for it's healthy food choices, so if you're wondering how not to fall off your path this holiday season this blog is for you. Here are 3 tips that will keep you on track health/fitness wise, while still allowing you to enjoy Thanksgiving to the fullest.
1. Give yourself permission to "fail". As hard as you try, odds are that something will fall through the cracks. Everybody else will be getting that extra serving, that slice of pie is going to smell delicious, a family member will ask you if you want another beverage. So often, the idea is promoted that it's all or nothing. If you have that extra slice of pie, it's all over. You've failed on your diet and will never reach your goals...But that's just not the truth. Instead, we believe in the 80/20 method. So 80% of the time you're hitting your calorie goals, getting enough protein in, staying away from snacking, etc. That leaves us 20% where you can enjoy balance and have that slice of pie without feeling like you're "failing". Odds are if you attempt to be perfect, you won't be. That can lead to a dangerous spiral of negative thoughts and actions, which can be avoided following the 80/20 method. And, if you don't stick to it, it's 1 day. It's not the end of the world, but you also can't change it. What you can do is take a lesson from it and apply it moving forward.
2. Timing is key...in a few ways. During times like Thanksgiving, when you know you'll be having one big meal in a day, it's tempting to try to make that your only meal. Whenever that is in the day, starving yourself for the other 2 meals is not going to help. The more likely option is that you overeat during that big meal, your body and mind overcorrecting from being out of it's rhythym and deprived of sustenance. Instead, stay balanced. Keep your normal routine, eating solid meals for breakfast, lunch, and dinner. That way, you'll be more satiated at the Thanksgiving feast and less likely to overeat. On a smaller scale, timing during that meal is crucial. It takes 15-20 minutes for signals of fullness to travel from your stomach to your brain. If you aren't being mindful, that could mean 1+ extra servings of turkey, leaving you feeling bloated, sick, and tired. The best course of action is to eat a small-to-normal first serving, wait 20 minutes, then go back for seconds if you're still feeling hungry. The same rule applies for dessert!
Side note: Drinking a glass of water before your meal is a great way to prevent overeating.
3. Exercise! No, it doesn't have to be a full 90-minute workout that leaves you unable to walk to the dinner table. All you need to do is move. Strength training, running, biking, walking, swimming, etc. are all great options. This will do a couple things. Psychologically, your brain will be full of serotonin and dopamine, improving mood and energy levels to make it through the full. It'll also help you stay positive when there's not enough chairs for everybody or someone brings up politics at the dinner table ;). Physiologically, your body will burn calories at a higher level than normal, allowing for a few extra calories at dinner (within reason!). All in all, you'll be proud of yourself for doing something that positively affects your health and know having that slice of pie or going in for another spoon of stuffing isn't going to be the end of the world.
Holidays like Thanksgiving can seem like obstacles to your health and fitness, but they don't have to be. As long as you stay balanced in your exercise in nutrition, you can enjoy the holiday to its fullest without feeling guilty or worried about falling off the path.
Happy Thanksgiving!
