The Thanksgiving Anti-Diet

On two different radio stations this morning, I heard two different stories about Thanksgiving Day diet recommendations.  Suggestions included the classics, "serve only the white meat of the turkey" and "load up on vegetables before the meal to help avoid over eating."  I can't understand why everyone is so focused on imposing dieting strategies on this one day. This dietitian is begging you to consider a different viewpoint. Instead of us focusing on what we shouldn't do, let's all focus on what we should do on Thanksgiving.

People's weight and health issues are  not caused by one or two holiday events. I'm hoping that my readers will approach Thanksgiving with plans to enjoy their meal without fear of the food police.  Please honor the role nostalgic food plays in your holiday events. Let's not forget that Thanksgiving is a time to bring families together to share a meal and give thanks for what we have. 

LET'S BREAK IT DOWN.....

80/20...... 

Did you know that 20% of  365 is 73? Most people's questionable nutrition/eating behavior occurs in more than 80% of their days. This means that if a person can reduce the rate of their problem eating behavior most days, health outcomes would probably improve.  So take a deep breath and focus on some every day changes you can make right away.  Just don't spend the 73 days from October 20th to the New Year completely losing control of eating behavior.  Save some of that 20% for other times of the year. Remember, one meal will not make or break your goals!

NOT THIS!

Slow down.......

Does your family like to visit and share stories over the meal ,or is it a mad dash to finish to move on to the next course or party?  Hopefully, it's the former but if not, encourage everyone to sloooow down just a bit.  Spend some time really savoring those foods that you look forward to every holiday.   Seriously, you're getting permission from the dietitian to relax and take the time to enjoy every...single...bite.

Focus on the the special holiday foods and leave the every day food for every day......

Take your time and visualize what you want your plate to look like on Thanksgiving.  What's really most important to you? Do you love the turkey, stuffing, cranberries, and desserts and could live one day without piling on the mashed potatoes and bread?  Looking forward to your mom's stuffing or Aunt Martha's pumpkin pie?    Be sure to enjoy the choices you do make and absolutely remember to compliment the cook!

Small, achievable exercise goals work best.....

The holidays unfortunately begin a time of sedentary behavior for many people.  The weather is colder and wetter, the days are shorter, and the holidays place a lot of demand on our schedules.  A consistent recommendation I make is to keep exercise goals SMALL.  Sometimes when goals are too grand, there are more reasons to avoid them.  10-15 minute walks after lunch or dinner as often as possible can help with overall wellness through the winter and early spring months. There is absolutely no good reason to wait until January 1st to start some small exercise goals.  There are many benefits to exercise including the benefit of helping with all of the holiday stress that most of us experience.  Remember, small but frequent exercise goals are the best for long-term behavior success!

Give Thanks......

There are so many people in our world who don't have the luxury of a holiday meal the way many of us do.  Rather than focus on what you shouldn't eat at Thanksgiving, GIVE THANKS for what you have to eat.  Appreciate every smell, every color, every bite.  Look around your table and be thankful for the people you have to share a holiday meal with.  Assess your current health, be thankful for the good things, and make plans to change some behaviors to have even better health next Thanksgiving.    The experience of a holiday meal can be wonderful.....soak it all in, and give yourself permission to enjoy it.

Happy Thanksgiving!

(It's sparkling apple juice, I swear!)  CHEERS!