Thanksgiving is here! My absolute FAVE holiday of the entire year! Pumpkin spice is everywhere and in everything, and even in Arizona, where I am cozying in with my fam, a cool snap passed through last night (75 degrees….brrrr!) While this is a fun and exciting time of the year for most, it also has the capacity to stress out even the coolest of cucumbers.

So many of us have been working hard to practice mindful eating and now that the holiday season is upon us, what are we to do? Don’t sacrifice your health and wellness. And certainly, don’t let all your hard work go to waste in favor of a New Year’s resolution of starting up again January 1, 2022. WHY do that to yourself?!? You are doing AMAZING. There are ways to balance living your healthiest life while still leaving room to enjoy your holiday faves. Do ya trust me? GREAT – let’s do this!

Though it is important to remember what this season is supposed to be about (oh, HI THERE my friends, family and *many* blessings,) it is so easy to get caught up in the minutia of the holidays. Try not to stress about your meals and make sure you have a PLAN in mind. Here are some ideas to help you survive the season and roll into the new year like “yeah baby!” and not like “oh noooooo!!” (enter monkey covering its eyes emoji). Sound like a plan??

Tip 1: Visualize

This may sound kinda goofy, but studies show when people actually take the time to plan out a picture in their minds of how they see themselves eating at a party or event, they end up eating fewer calories and feel proud about their accomplishment at the end of the night.

How? Before the party or meal, map out in your mind a plan of how you want the meal to go — food and drinks too, for that matter. Close your eyes and get really specific about everything; you probably already know what choices there will be… Heck, I have never been to your family holiday dinner, but even *I* know what’s at your family holiday dinner! How much are you going to put on your plate and what do you plan to indulge on? Visualize yourself enjoying every bite – guilt-free. The more you practice this in your head, the more successful you will be at sticking to the plan when the event arrives. Why, you ask? Because you already experienced it!

Tip 2: Never Arrive Hungry

Don’t starve yourself all day in an effort to save up for later. This is so counterproductive! The body can only handle so much at once. Starving your body of energy and fuel all day, only to overindulge at dinner is never a good idea. Eating a very large amount of food, especially a meal that’s high in fat and sugar, will cause your body to store more fat than it would have if you just ate healthfully throughout the day.

How? On the day of the party or event, be sure to eat a healthy breakfast and lunch. Before going, have a small smoothie, salad, or a small plate of some veggies and lean protein, plus a big glass of water. This will ensure you won’t arrive at the party starving and it will allow you to make smarter decisions about what foods you really want to enjoy.

Tip 3: Choose Your Picks Wisely

Research shows that you will eat the largest quantities of the foods you choose first. Set yourself up for success by starting with foods that are naturally lower in calories.

How? Fresh vegetables, small veggie plates and hummus or salsa are better bets than chips and dips. Avoid fried foods and creamy sauces, and downsize your plate. This will help trick your brain into thinking you are eating more.

Tip 4: Make Smart Dinner Decisions

We tend to over exaggerate “the holidays.” Remember Thanksgiving is ONE MEAL out of 1,095!   While there is NO need to deprive yourself (in fact, do not deprive yourself!), it doesn’t mean go hog wild and completely stuff yourself either. It is perfectly perfect to indulge on the foods that you have been waiting for all year (sweet potato casserole, I’ve got my eye on you!) but limit those indulgences to one plate. Meaning – don’t go up for seconds, especially if you want some yummy pumpkin pie later.

How? Take a dinner-size plate and fill it up. Make your plate colorful – make sure that there’s lots of green on there, too. Aim to fill half your plate with veggies… Why? More veggies means more fiber. The more fiber you consume, the fuller you will feel. Try to take small bites and eat slowly, actually tasting your food. Chewing food slowly tricks the brain into thinking we are eating more, and also allows the brain to catch the signal that you are truly getting full. Be sure to enjoy every morsel!

Tip 5: Be Mindful of Your Drinks

Alcohol is fattening and the calories in your cocktails add up quickly. Remember, a 5 oz. glass of red wine has about 100 calories. A 7 oz. Mojito has 172 calories and a 5 oz. pina colada has a whopping 245 calories. That’s just for ONE drink!

How? If you are going to imbibe, decide how many of your calories you want to drink rather than eat. Remember, though, when we get a little tipsy, all good intentions go out the window. More alcohol usually means more food. Limit your cocktails to one or two max. This will allow you to be social while still maintaining your wits about you when it comes to making wise food choices. If you feel naked without a glass in your hand – fill it up with water or club soda and a lime and sip it slowly.

Tip 6: Move Your Body

Spending time with family and friends doesn’t have to be ALL about the food. Lace up your sneakers and get in some type of physical activity you enjoy on Turkey Day morning. Thanksgiving usually means leftovers, so make sure you are staying active throughout the weekend.

How? Ditch the remote and disconnect from your phone. Taking a walk with family and friends is a great and healthy way to connect. Stay active throughout the long weekend and organize your own outdoor fun activities. A family football game can be so much more fun than watching it on TV, mindlessly munching on potato chips.

Tip 7: Stay Calm

Planning the “perfect” meal, polishing the house from top to bottom, having houseguests taking over your home, interacting with certain family members that perhaps send your blood pressure through the roof, thinking about your holiday shopping list… Are you stressed yet? I am and I am just writing this!

How? You cannot pour from an empty cup so be sure to take time for yourself. If there was ever a time to keep regular exercise a habit, this would be that time. Listen to a free guided meditation right on your phone (Headspace, Breethe, Calm, Buddhify – pick one.) Take a hot bath with relaxing music and candles. Diffuse relaxing essential oils in your bedroom. Book a massage. Flex your “no” muscle and turn down an invitation or two. Whatever relaxes you the most – do THOSE things – before you get into an all-out fist fight with your Dad over how he is making the eggs for breakfast (true story).

Most importantly, enjoy your family, friends and many blessings! If you need your own Butterball Turkey Hotline Lady for your personal health and wellness, shoot me a message.  I got ya!

Gobble Gobble!

Xoxo,

Nikki