Thanksgiving is on the way and so is the over-abundance of everything food.
I think that over-abundance is more a positive than a negative. I think over-abundance is a "God" thing. If you think about it, everything God does He does in abundance. There is always more than enough.
Isn't that what the Thanksgiving season is all about, anyway? Being grateful for the blessing we have in abundance. But the sad thing is for many of us, when it comes to food, our thoughts tell us there will never be enough. So how do we approach the holidays with the mindset of thankfulness for the abundance God provides and the awareness of not having to gobble it all down in one day?
I'll share my tips on Thanksgiving dining which include a few tips from an article from "Medical Daily" written by Sabrina Bachai on how to manage thanksgiving day without feeling like an over-stuffed turkey.
- Don't skip meals or let yourself get too hungry. Plan a small snack if you feel you will get too hungry before mealtime. Don't forget to get in all your water for the day, which will keep you hydrated and feeling satisfied with less food. Shift the focus from the food to your hunger level. Managing our hunger helps to manage our portions.
- Survey all your food options and decide what you want to eat. Only take what you plan to eat. Don't forget the protein. And yes, feel free to include dessert. When my children were young, I would let them eat seasonal dessert such as pumpkin or sweet potato pie along with their meal. These pies are usually low in sugar and a fun treat that passed my nutritional requirement and satisfied their sweet tooth. Plan to have a small portion of something sweet, but dont' serve yourself the guilt that may come with it. Portion control is key. Enjoy a little bit of everything, but don't over-eat. On special occasions, I give myself permission to include dessert along with my meal. Often our eyes really are bigger than our stomachs.
The article from "Medical Daily" quotes Cornell University food psychologist, Dr. Brian Wansink—"When it comes to portion control, you can count on your brain not being very interested and your body not being very well calibrated," We often overeat in 100-or 200-calorie increments, which over time adds up to a weight gain that seems like a mystery to the eater.” I suggest starting by only taking a small spoon-sized portion of each item. It has been my experience that when I save the dessert till the end, I find I eat none to very little anyway.
- Slow down, chew more, and enjoy the taste and texture of each dish, assessing your hunger level after each bite. Remember to eat your protein first, which helps level the blood sugar and calm hunger. Chewing your food more has been found to lower the level of hunger hormone produced by the stomach.
- Bringing your own dish to the Thanksgiving table is a perfect suggestion for a bariatric patient. Talk it over with your host and take a bariatric friendly dish that you will enjoy.
- Remember to fill up on protein and non-starchy veggies and go "lean and green". Want to enjoy the thanksgiving abundance that fits the season—ask a take-along plate and fill up your emotional "tank" with good conversation, and the fellowship of the abundance love and fellowship of family and friends. At the end of the day, you'll be overflowing with gratitude of the season and the new you.
Look for more tips on holiday eating in the "holiday helps", "recipes", and "protein shake recipes" under the basic information section here on Miles to Go or do a search in the "search bar" to the left. Happy Thanksgiving—yes, we can...we have many more miles to go!
Photo by: Tim Simos/NWTF