Thanksgiving Survival Guide
Here’s a serious question: do you decorate for Christmas on Thanksgiving or after the holiday? As Thanksgiving approaches, many of us worry about fitting in workouts amid all the festivities and various dinner invitations, wondering if we’ll ever reach our goals. Just a friendly reminder: a holiday lasting what seems like one week won't derail your progress. I understand that Thanksgiving can be stressful. As a child, I vividly remember enjoying traditional Thanksgiving dishes like turkey with gravy, mashed potatoes, green beans, and stuffing—anything Publix offered found its way to our dinner table. On top of that, we also included our beloved Hispanic cultural foods from Guatemala, Cuba, Puerto Rico, and Mexico.
Amidst all the delicious food and Friendsgiving/Thanksgiving gatherings, it's a time for coming together with loved ones and expressing gratitude for one another and what we have in life. However, with all the joy and thankfulness, I’ve also carried negative beliefs from my upbringing as a little girl, which I’m now working to dismantle as a young woman.
Perhaps you can relate.
Here’s my Thanksgiving Survival Guide:
Don't Skip Meals: For years, I believed that having just a small breakfast would allow me to enjoy all the food later in the evening. This led to feelings of fatigue and irritability, causing my body to respond with drops in blood sugar and a slowed metabolism. Now, I encourage you to savor each meal and snack throughout the day. Doing so helps prevent binge eating that often occurs after going without food for more than four hours, alleviates feelings of guilt and shame from overindulging, and helps tune into the body's cues. Plus, why not enjoy your favorite holiday foods in smaller portions throughout the day?
It's Okay to Say No: You don’t have to try your Tío's version of a Thanksgiving taco if you really don’t want to, or if you're already feeling full. Listen to your hunger cues and it’s okay to skip that second plate of food; you can always take it home. Remember, it’s perfectly fine to set boundaries and prioritize what you choose to fuel your body with.
Take a Walk: Thanksgiving can be a mix of joy and grief, from being surrounded by family to missing loved ones. Spending time in nature can help you gather your thoughts and find balance. Additionally, going for at least a 20-minute walk after eating can boost your metabolism and aid digestion.
Don’t Restrict Yourself and Chew Slowly: These are memorable moments, so savor that delicious flan! Relish your favorite holiday dishes. When you indulge, be present—notice the aromas, flavors, and textures, and pay attention to the emotions they evoke. Restricting foods you genuinely enjoy can lead to a negative cycle, making it harder to control overindulgence. Practice mindful eating, enjoying the food that brings you happiness and the company of those you share it with.
Plan Ahead: Review your calendar for the week to identify the days you'll be celebrating Friendsgiving. Strategize your meals and consider healthier alternatives. For example, you could swap traditional mashed potatoes for mashed sweet potatoes or replace apple pie with mini apple pie tarts. By planning in advance, you can ensure you meet your nutritional needs while minimizing food waste.
Incorporate Movement: It helps release endorphins, which naturally boost your mood and energy levels, making you feel more equipped to enjoy the day’s events. Remember, movement doesn’t have to be intense or time-consuming; even a simple dance session in your living room or a yoga flow can make a big difference.
Stay Hydrated: Amidst the hustle and bustle, it's easy to forget to drink water. Staying hydrated is essential, not only for overall health but also for managing your appetite and energy levels.
Practice Gratitude: Take a moment to reflect on what you’re thankful for. Whether it’s family, friends, or personal achievements, acknowledging the positives in your life can enhance your mood and help you focus on the joyous aspects of the holiday. A good tip is while chewing saying what you are grateful for - a great way to practice chewing slower and another way practice mindful eating.
Be Kind to Yourself: Remember that Thanksgiving is one day out of the year. It’s okay if things don’t go perfectly or if you indulge more than planned. Be gentle with yourself, and focus on the connections and memories you’re creating rather than any perceived missteps.
By keeping these tips in mind, you can navigate Thanksgiving with a sense of peace and enjoyment. Wishing you a holiday filled with warmth, love, and delicious memories!
Be Kind and Well,
Coach Ilia Maria 🌻
