Healing Your Gut
Thanksgiving is a time to come together with loved ones and celebrate. We often indulge and consume more than we’re accustomed to eating on a daily basis. It can be an opportunity to make healthier choices both physically and mentally while still ejoying this special holiday.
Here are some tips for a healthier Thanksgiving:
Before the meal-
- Eat breakfast or a small snack. Eating a healthy breakfast or snack with protein and fiber can reduce the chance of overeating later.
- Incorporate physical activity into the day- Start the day with a walk, yoga, or a hike. Often cities have a Turkey Trot, that can help with being active early in the day as well as socializing with your community. Exercise will get your endorphins going, which will reduce stress and promote a feeling of well-being.
- Plan ahead- If you’re the one hosting, you can opt for a balanced meal with lighter, nutrient-dense options alongside the traditional dishes. If you’re a guest, you can bring a healthy, yet flavorful dish.
At the table-
- Start with being grateful- Practicing gratitude shifts your focus to the present moment, which helps you be more aware of approaching fullness while providing enjoyment, and physiologically, helps activate the parasympathetic nervous system, which improves blood flow to the stomach and supporting enzyme secretion.
- Make smart food choices- Choose skinless turkey and white meat turkey for a leaner option, opt for vegetables that are roasted, steamed or lightly seasoned over the creamier versions, and limit toppings like gravy and sauces to season your food, but not overpower it.
- Control plate portions- Focus on smaller portions for your plate and avoid getting second helpings.
- Eat slowly- It is better for our digestion to chew your food and take your time eating. Pay attention to how you feel and stop eating just before you begin to feel the full feeling in your stomach.
- Engage in positive conversation- Focus on the social and emotional connections rather than solely the food. Avoid hot topics like politics, religion or family issues that can make the dinner turn sour. If someone brings up a topic you know will strike a nerve, you can politely ask that you talk about something else, or you make a neutral comment and pivot to a different topic.
- Drink wisely and stay hydrated- Limit your alcohol and soda intake, to avoid overconsumption of sugar. Drink plenty of water to rehydrate and flush out excess sodium from your meal.
After the meal-
- Reflect and reset- how was your time with your family and friends? Do what makes you feel good to recharge- whether that’s sitting in meditation, taking in some reading, or sit and sip a cup of tea
- Return to normal eating patterns, and focus on having balanced, nutrient-dense meals.
Whatever you do for the holiday, take a moment to be thankful.
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