We want to remind everyone to please keep in mind that we are still in the middle of a pandemic. COVID-19 is a real and dangerous, highly contagious disease. Make sure to limit the number of people you hang around during the holidays to keep yourself and those around you safe. Virtual communication is always an option to keep in touch with family and friends during the holidays.
It is November and December there are many holidays that are quickly approaching! It is almost Thanksgiving and research has shown that an average American will consume about 3,000 to 5,000 calories in a single meal. To help you picture what that looks like, many consume that in a span over 2-3 days! There are many things you can control to save your weight and health during the upcoming holidays. Check out these healthy holiday tips for a fit and healthy holiday with friends and family. 1. Move more Make some time to get some activity on the morning of Thanksgiving as well as the day after! Physical activity does not have to be excessive or painful to benefit your body on a sub-cellular level. Even 10 minutes of stretching can make a difference. If you can move more, do it! There are many at home workouts available on the Internet. Invite your friends and family members who you may see via Zoom or at a safe social distance to move with you. Although sometimes it seems silly at first, people really do feel better after a little activity. Plus, it’s fun! 2. Eat breakfast Experts agree, breakfast is the most important meal of the day! Even when you are facing a Thanksgiving Day feast, you should still eat at least a small meal in the morning. It will give you energy throughout the day to make healthier choices when faced with the feast. Starting the day with a meal that is high in protein will help you to keep your self-control. 3. Trade a healthy dish There are many healthy dishes that are very tasty. Dishes that include winter vegetables such as green beans, Brussels sprouts, or beets, at color as well as flavor. Winter salads add crunch and texture to meals. You can also often find recipes for traditionally less healthy dishes that include less sugar, fat, and calories. This dish can be shared either via a to-go container with neighbors or passed around a socially distanced Thanksgiving dinner table. 4. Skip seconds It is so easy to overeat tasty food. Make a plan for yourself before you start the meal to only take one serving. Limit yourself to just one plate. If it looks like there is still a lot leftover of your favorite dish, tell your host how much you loved the food and ask if you can have a to-go box for your second serving to eat the next day. Most people are happy to have someone who will eat the leftovers. 5. Select your indulgences carefully Before you fill your plate with all the food that is available on the table, select your favorite dishes. For example, if you know that you don’t usually enjoy peas, then take only a very small serving if you feel you must, or just skip them altogether. Be mindful and select reasonable portion sizes. If you plan to have dessert, try to aim for one and not all the desserts available. 6.Eat more slowly Thanksgiving dinner is a special meal, so take the time to enjoy it. Savor each bite, and think about how the food tastes and feels in your mouth and body. This is a thanksgiving meal, so take the time to really think about being thankful for the food, rather than trying to get as much in as possible. Eating more slowly will also make you feel satisfied sooner with less food consumed. This strategy gives your body time to digest, and your stomach can send those fullness cues to your brain. Don’t make the mistake of eating too fast, eating too much and feeling uncomfortably full after the meal. Not you, not this year! 7. Drink water Stay hydrated! We’ve said it before in this blog, and it’s worth repeating! Drink plenty of water before, during, and after each meal. If your host doesn’t offer you water automatically, ask for it politely. Hydrating not only makes you feel less hungry, but it also helps your body to digest your food more easily. 8. Shift your focus This has been a crazy year! Take a moment to remember what Thanksgiving time is all about. Whether you are spending time with family or friends at a safe distance or over a Zoom holiday meal, take time to appreciate each other and the shared time. Happy Thanksgiving! Please stay safe! Some of the information in this blog was adapted from the following website. https://dahlc.mayoclinic.org/2018/10/29/8-fit-tips-to-avoid-thanksgiving-weight-gain/
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