Lifetime Weightloss

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From November 18,2014

5 Tips for Eating Mindfully on Thanksgiving Day

Load up your plate with protein and vegetables.

Most holiday dinners highlight carbohydrate heavy side dishes like stuffing and mashed potatoes. One way to avoid weight gain is to build a well-balanced plate. Prioritize protein first. This is easy given most Thanksgiving dinners include turkey! Second, fill your plate with vegetable side dishes. You may then have a little space left on your plate. Use this for your “indulgence.” The majority of your meal provides you with good nutrients and reduced carbohydrates.

Use the “fork” trick.

How many of us have gone back for seconds or even thirds at Thanksgiving? The question you have to ask yourself is, “Am I enjoying my food?” The best trick to help you answer this question is the “fork” trick. Once you take a bite of food, place your fork down on the plate, and let go of the fork. Chew your food, swallow, and then pick up your fork again. The key to this trick is letting go of the fork. This will remind you to slow down, enjoy your food and converse with friends and family. By eating more slowly, you'll be more in touch with your body's satiety signals.

Avoid the “clean plate club."

Growing up I was always told, “You can’t leave the table until you finish everything on your plate.” Let me tell you I spent many nights alone at the dinner table. Today, I advise my clients to eat until they are full. If your plate isn't clean, it's okay. Focus on one plate of food and give yourself time to savor it fully. 

Share your dessert with a loved one.

After a satisfying meal, it's hard to avoid the sweet smells of pumpkin or warm apple pie. If you choose to have dessert, share a small slice with a loved one. Engage in conversation, enjoy the moment, and be thankful for a great meal. 

Create an active tradition.

Sitting down and watching football together is a common and fun activity on Thanksgiving Day, but take the chance to incorporate a new tradition this year. Take a walk (or do some cross-country skiing) at a local park, or put together a family-friendly football game. Alternatively, put on your volunteer hat and rake (or shovel) for a neighbor in need of help. Finally, you might be so ambitious as to run/walk your first 5K as a family.

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