Thanksgiving meal can be a struggle for those on a strict diet, while for others, it can be a day to cut loose and have an all-you-can-eat buffet experience. You can usually find two types of people sitting at the table.
The one who says, “No diet for me today. I’m going for it!” While the other across from the table may say, “I’m only eating a small bite of some of the dishes; I don’t want to blow it.”
Unless you have been diagnosed with a gastrointestinal disorder, it’s possible to enjoy every dish on the table without feeling guilty, stay on track with your diet, and reduce the brain fog and lethargic feeling that typically happens after the meal.
Try these three simple steps before, during, and after Thanksgiving dinner to enjoy a guilt-free culinary experience with your family.
Plan ahead to digest the heavy meal
To help prepare your stomach for the variety of heavy but delicious foods that will be served, snack on foods high in fiber, protein, and healthy fats throughout the day. Snacking on foods like fruits, vegetables, lentils, nuts, eggs, and yogurt can satisfy your hunger and help you avoid overeating when you finally sit at the table.
Taking a thirty-minute walk or doing moderate exercise about an hour before a meal can enhance digestion by boosting metabolism and helping the body utilize calories from the meal more effectively.
Practice conscious indulgence while using your senses (this is the best part!)
It’s possible to enjoy all the delicious traditional foods with family and friends without restrictions by serving yourself a palm-sized amount on your plate.
Practicing conscious indulgence allows you to try all foods served at a social or family gathering in moderation, regardless of their calories or fat grams.
If you want to indulge consciously but do not want to overeat, using your senses to eat mindfully allows you to connect with your food and lessen the temptation to overeat. Using your senses and slowing down your breathing aid digestion and enhance your metabolism. Last, slowing down your breathing and using your senses with every bite will help you appreciate and savor the variety of flavors as you connect with your food.
Using your sense of sight to observe the different colors of food, their flavors, and textures can also serve as a reminder of the variety of bounty from the Earth used to prepare your meal.
It can create a sense of gratitude, thankfulness, and connection with those who gathered at the original Thanksgiving feast.
Smelling the bouquet of scents from the different ingredients of the food on your fork or spoon, holding it close to your nose, and inhaling it deeply can heighten its taste.
To help you slow your eating, chew about 20-30 chews, put the fork down, take a moment to observe the details around the room, and pause to notice the style of the tablecloth, dinnerware, and other decorations on the table.
Take a few deep breaths before each new bite while you enjoy the room’s overall ambiance and the conversations around you.
Stop eating when you’re full
Once you feel full, stop eating. Acknowledge that you’re done by placing your utensils on your plate and lightly pushing the plate away. Take a few sips of water if waiting for others to finish.
Once you walk away from the table, don’t continue to eat so your body can begin digestion. If you’re sleepy, try going outside for fresh air or walking around the block. Avoid taking a nap, as it may interfere with your digestion.
The body works hard to digest the various nutrients from the meal, so if you still feel full after half an hour, consider drinking warm herbal teas like peppermint, cardamom, or green tea. You can also sip on room-temperature water, adding a slice of lemon or ginger to aid digestion.
Takeaway: Thanksgiving is all about sitting down to enjoy a traditional, delicious meal with family and friends. Being overly conscious about calories and weight gain only distracts from such a special time. (After all, you can always walk or increase your workout a little more the day after Thanksgiving!)
Have fun trying all the tasty servings without feeling guilty or worrying about weight gain. Bring a thankful heart, focus on your breathing, use your senses, and consciously indulge! I wish you and your loved ones a Happy Thanksgiving.