| Let us give thanks Thanksgiving dinner is an opportunity to enjoy friends, family, food and reflect on our blessings. While deviating from our usual diet is the norm, there are still opportunities to make amends without an awkward detour around the day’s opportunity for relaxation, fun and a bit of indulgence. While moderation is the keyword, what we do on Thanksgiving is not the real issue. It’s what we do the other 364 days that make the real difference. If you have been contemplating Thanksgiving as an unavoidable diet catastrophe then consider the opportunities to make it a celebration of health and quality of life. Indeed, quality of life for ourselves and the ones we care for is a blessing to be treasured. Granted, Thanksgiving is only one day. Still, it’s a day that by its name asks, “What blessings do you appreciate enough to express your thanks for.” For a start, awaken early and enjoy a brisk Thanksgiving Day walk in the cool air of a new fall morning. Invite family, friends and neighbors to enjoy the holiday walk with you. If you have no takers then go it alone. Don’t be surprised to find others along the way as you enjoy your walk. What a nice way to meet a neighbor or make new acquaintances that shares your appreciation for the health benefits and healing power of an outdoor walk. Thanksgiving day offers an opportunity for building upon our sense of common community, remembering the need we have for one another and appreciating how intricately the fabric of life is connected. Smile as you pass each walker and know that you are one in fellowship with a greater plan. If you skip breakfast as a part of your Thanksgiving game plan, be aware that saving up calories for the big meal usually doesn’t pay off in the long run. Best to have a modest breakfast rather than later feel starved and end up eating more than you planned. If dinner will be hosted by others, call ahead and ask if you can bring a dish. Perhaps, suggest a salad or vegetable. Just offer your healthy dish without any hint that your host’s dinner plan is anything less than perfect. As insurance against overindulging have a strategy to keep you on track. One strategy could be to drink a glass of water (not sodas or high calorie drinks) several minutes before serving yourself. When your stomach is partially full, your craving will moderate and serving yourself less will be easier. Eating salad and low glycemic vegetables first also helps fill your stomach without overdoing the calories. When given a choice, first load your plate with lower glycemic and micro nutrient rich foods like salads, greens, and other vegetables before reaching for the more calorie dense macro nutrients (carbohydrates, fats and protein.) Perhaps you have a tough time putting on the brakes once deserts are served. Given a choice reach for a high fat rather than a high sugar. A high fat desert will help you feel satisfied sooner than a high sugar desert. And, of course, don’t station yourself next to the candy dish. If alcohol has been a problem in the past, remember to drink water until you feel satisfied. Then, pace yourself to make the beverage last 20 minutes. Unless you can self limit yourself to one or at most two drinks you may be better off avoiding the bar and indulging in more nutritious choices. Sometimes the best way to stop is to simply not start. For many this is the best alcohol beverage strategy. Another strategy for a reduced calorie dining experience is to eat slowly. Savor each mouthful. Laying your fork and spoon down between bites helps overcome the urge to take another quick bite. To pace yourself, try taking a bite about a half or a third as often as the person you are sitting near. Try being the last to finish eating. Should anyone be concerned, just offer, “It was so delicious I couldn’t help taking time to savoring every bite.” Eating fast is a recipe for an expanding waistline. Eating slowly helps your body respond to when it has had enough. Because of a time delay between eating and feeling satisfied, it’s common to feel hungry when in fact you have already overeaten. By eating slowly the feeling of being full becomes a more timely indication that we have had enough. After dinner, enjoy the outdoors. Perhaps play a yard game, take a neighborhood stroll, take a greenway walk, or a walk in the park. With Huntsville’s many new parks and greenways you can make an adventure of visiting one you haven’t been to. It’s a wonderful way to extend the time and pleasure of being with friends and family. At the end of the day, be proud that you made the best of your day. In the event you fall short of your goal, don’t despair. There is no sustainable benefit in overcompensating in the days that follow a Thanksgiving binge. Just stick with your usual diet and exercises. Each tomorrow brings another day and another opportunity. Often the best defense against succumbing to unhealthy influences and long held habits is by arming yourself with knowledge. A book recently acquired by our local library might be just what you need. The book provides an interesting tour of the science behind weight loss, and the effects foods have on health. The book also offers healthy recipes and diets. The book is, “Fat for Fuel” by Dr. Joseph Mercola. The book provides a wide range of insight into using food as your best medicine and explains the links between diet and diseases like dementia, diabetes and cancer. Two Weeks Before the Festivities Weigh yourself twice a week at the same time. Next to the scale keep a tablet to write your weight and date. Following your weight trend can be a helpful alert and motivating as you succeed in meeting your goals. Begin exercising in the morning. It can reduce cravings for the rest of the day. Avoid eating when stressed. Eat only after you feel calm and not in a rush. If stressed or hurried, you may overeat followed by poor digestion. Rather than dessert, begin substituting a cup of hot tea or a small portion of fruit. Perhaps try a cup of peppermint tea or chamomile tea. At work and home keep a pot of tea as the easy snack choice. Keep the healthy choices handy and the poor choices far away. When you have a choice, choose quality whole foods (vegetables, avocados, nuts, seeds, etc) rather than high glycemic processed carbohydrates. Of course, with nuts and seeds, just a few will do due their high calorie count. Nancy Neighbors, MD Huntsville, Alabama A Thanksgiving Poem 'Twas the night of Thanksgiving, I just couldn’t Sleep. I tried counting backwards, I tried counting sheep. The leftovers beckoned, the dark meat and white, But I fought the temptation with all of my might. Tossing and turning with anticipation, The thought of a snack became infatuation. So, I raced to the kitchen, flung open the door And gazed at the fridge full of goodies galore. I gobbled up turkey and buttered potatoes, Pickles and carrots, beans and tomatoes. I felt myself swelling so plump and so round, 'til all of a sudden, I rose off the ground. I crashed through the ceiling, floating into the sky With a mouthful of pudding and a handful of pie. But I managed to yell as I soared past the trees... Happy eating to all...pass the cranberries, please. May your stuffing be tasty, may your turkey be plump, May your potatoes 'n gravy have nary a lump, May your yams be delicious, may your pies take the prize, May your Thanksgiving dinner stay off of your thighs. - C J Beaman |