Navigating Healthy Habits During the Thanksgiving Holiday Season
As the Thanksgiving holiday approaches, many of us look forward to delicious meals, family gatherings, and cherished traditions. However, this festive season can also present challenges for maintaining healthy habits. As a health coach, I want to share evidence-based strategies to help you navigate this time while staying on track with your health goals.
1. Plan Ahead
Research shows that planning meals and snacks can significantly influence dietary choices and overall health (Drewnowski, 2017). Before the big day, take some time to plan your meals. Consider:
Healthy Dishes: Offer to bring a nutritious dish to share, such as a roasted vegetable platter or a whole-grain stuffing. This ensures you have at least one healthy option available.
Portion Control: Use smaller plates to help control portions. Studies indicate that plate size can influence the amount we eat (Wansink & van Ittersum, 2013).
2. Mindful Eating
Practicing mindfulness during meals can enhance the enjoyment of food and prevent overeating. Research by Kristeller and Johnson (2005) suggests that mindfulness techniques can lead to healthier eating behaviors. Here’s how to incorporate mindful eating into your Thanksgiving:
Slow Down: Take your time to savor each bite. Chew slowly and pay attention to the flavors and textures of your food.
Listen to Your Body: Pay attention to hunger and fullness cues. Stop eating when you feel satisfied, not stuffed.
3. Stay Active
Physical activity is crucial during the holiday season, not only for managing weight but also for enhancing mood and reducing stress. According to the Centers for Disease Control and Prevention (CDC), regular physical activity can help mitigate the effects of holiday indulgence. Here are some ways to stay active:
Family Activities: Organize a post-meal walk with family or friends. This not only aids digestion but also promotes bonding and physical activity.
Plan Active Outings: Consider engaging in holiday-themed activities, such as ice skating or hiking, to keep everyone moving.
4. Stay Hydrated
It’s easy to overlook hydration amidst holiday festivities. Studies have shown that staying hydrated can help control appetite and improve energy levels (Stookey et al., 2008). Here’s how to prioritize hydration:
Drink Water: Keep a water bottle handy and aim to drink water before meals. This can help reduce overeating and improve overall hydration.
Limit Sugary Drinks: Be mindful of high-calorie beverages, such as sugary cocktails and sodas. Opt for water, herbal teas, or sparkling water with a splash of lemon.
5. Practice Moderation, Not Deprivation
The holiday season is about enjoyment, and depriving yourself of your favorite foods can lead to overindulgence later. A more balanced approach can help prevent feelings of guilt associated with food. Here’s how to practice moderation:
Sample, Don’t Savor: Allow yourself to try small portions of your favorite holiday dishes. This way, you can enjoy the flavors without overloading on calories.
Healthy Swaps: Make simple substitutions in traditional recipes, such as using Greek yogurt instead of sour cream or opting for whole-grain bread in stuffing.
6. Reflect and Set Goals
As the holiday season comes to a close, take time to reflect on your experiences and set intentions for the new year. Goal-setting has been shown to improve motivation and accountability (Locke & Latham, 2002). Consider:
Journaling: Keep a journal of your holiday habits and feelings about your health. This can provide insights into your relationship with food and help you identify areas for improvement.
Set Realistic Goals: Establish achievable health goals for the new year, whether that’s maintaining your weight, increasing physical activity, or trying new healthy recipes.
Conclusion
Navigating healthy habits during the Thanksgiving holiday season doesn’t have to be overwhelming. By planning ahead, taking an additive approach by staying active and not focusing on restrictions, prioritizing hydration, and embracing moderation, you can enjoy the festivities without sacrificing your health goals. Remember, it’s about balance and finding joy in both food and family.
Wishing you a happy, healthy Thanksgiving!
References:
Drewnowski, A. (2017). The role of food environments in health disparities. Nutrition Reviews.
Wansink, B., & van Ittersum, K. (2013). The influence of plate size on portion size. Journal of Consumer Research.
Kristeller, J., & Johnson, T. (2005). Mindfulness and eating: a mindfulness-based approach to eating disorders. Journal of Clinical Psychology.
Centers for Disease Control and Prevention (CDC). Regular physical activity.
Stookey, J., et al. (2008). Drinking water is associated with weight loss in overweight dieting women. Obesity.
Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist.