Gobble, Gobble!: 10 Tips to Eat Healthy this Thanksgiving

Pumpkin pie, turkey & dressing, sweet potatoes, green bean casserole, rolls, mashed potatoes, pecan pie, and I could go on. If that list of Thanksgiving delectables doesn’t make your mouth water, then I don’t know what will.

The holidays can be a daunting time for eating healthy with so many tantalizing foods around, but it doesn’t have to be. You want to enjoy Thanksgiving, not feel guilty for all the food you've eaten.

So, in David Letterman form, here are my top 10 tips for enjoying Thanksgiving dinner without sabotaging your health:

10. Make traditional Thanksgiving foods, but healthier. 

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• Use less sugar, butter, and oil wherever you can. If the recipe calls for 1 cup of sugar, 3/4 cup is usually sufficient.

• Don't use "cream-of-anything" soups; they're loaded with sodium and preservatives. Instead, make your own, or even better, serve steamed or roasted veggies like broccoli, green beans, and squash. 

•  Serve salads, fruits, and raw veggies. If you aren't hosting, offer to bring one of these healthier dishes.

• Sweet potato casserole is a Thanksgiving staple for many, but it's also loaded with butter, cream, and sugar. For a healthier alternative, roast sweet potatoes with a few tablespoons of maple syrup. 

• Check out Cooking Light & Eating Well for healthier recipe options.

9. Don't starve yourself.  
Often when you know you’ll be having a big meal later in the day, you'll skip breakfast and/or lunch. Then, when it's time to feast, you’re starving. That’s when you overeat. The key to eating in moderation is to eat throughout the day, so you don’t overcompensate later.

8. Make time to exercise.

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There are numerous turkey trots on Thanksgiving Day. Take advantage of the family time and participate together. Or just go for a stroll in your neighborhood. You'll feel good, and if you overindulge later, at least you’ve burned some calories to cover them! {Find a turkey trot near you!}

7. Use the smallest plate. 
When it's meal time, leave the platter for the turkey, and pick up a salad plate instead. This strategy will help you keep your portions under control. Just make sure you heed tip #6.

6. Say “no” to seconds. 
Unless you’re going back for fruits & veggies, don’t even entertain the thought of seconds, especially if you intend to have dessert. Eat slowly, enjoy your plate of food, and put your fork down and sip water between bites.

5. But . . . say “yes” to favorite foods -- in moderation. 
You do want to enjoy Thanksgiving, don’t you? You can still eat a small portion of the foods you love. Just skip those dishes that aren't your favorite. By saying "no" to calorie-laden mashed potatoes, you can say "yes" to your mom's delicious oyster dressing.

4. Go for the rainbow!  

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As you survey your food options, try to select at least one food from each color of the rainbow, or at least, make a conscious effort not to wind up with a plate full of yellows and browns. If you see a monochromatic theme, ward it off with roasted sweet potatoes, steamed broccoli, & fruit.

3. Choose turkey over ham. 
If you have a choice, go for the turkey. Ham is full of saturated fat. Stick with a 4-ounce portion of turkey (about the size of a deck of cards). Be sure to remove the skin, which is loaded with fat and sodium. 

2. Stay hydrated.  
Sometimes when you think you’re hungry you’re really just thirsty. Forgo the soft drinks and tea, and drink water with a slice of lemon instead. It will fill you up, so you won't keep picking up your fork.

And my #1 tip for eating healthy this Thanksgiving . . .

Enjoy the time with family & loved ones. 

Remember the reason for this holiday season, and celebrate the blessings of family, friends, health, and home. If you overindulge, you can start fresh tomorrow. Today, make Thanksgiving about people, not food. Slow down & count your blessings.

What’s YOUR #1 tip for eating healthy during the holidays?
Do you do a turkey trot on Thanksgiving?
What's your favorite Thanksgiving dish?
Turkey or ham?

Happy Thanksgiving!

 

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7 Natural Remedies for Fighting the Winter Blues

{Yes, I know it's not winter yet, but the winter blues do not abide by calendar rules & other such arbitrary dates.}

For the past two weeks, I've noticed a change in myself. My attitude has been more negative, my energy levels very low--almost lethargic, and my desire to eat constant. When I read this post recently, a light bulb went off in my head. 

Seasonal Affective Disorder

Before you stop reading and diagnose me a hypochondriac, consider yourself. 

• Have you noticed a change in your mood?
• Is all the darkness & lack of sunshine weighing you down?
• Do you want to sleep all the time?
• Are you drinking more caffeine than normal?
• Are you gaining weight unexpectedly?
• Are you saying "no" to social activities more frequently? 

If you can answer "yes" to any of these questions, you might want to read on.

What is Seasonal Affective Disorder?

According to the Mayo Clinic, Seasonal Affective Disorder (SAD) is a form of depression that occurs about the same time every year. It usually starts in Fall or Winter and ends in Spring or early Summer. Some people experience SAD in the Summer, but it's more common in the Winter months.

The causes of SAD are not fully known but one theory is that less sunlight in winter months reduces serotonin production in the brain. Serotonin is a neurotransmitter that affects mood and puts you at ease. Low levels of serotonin can trigger depression.

Symptoms of Seasonal Affective Disorder in the Winter:

• Decreased energy levels
• Difficulty focusing
• Fatigue
• Increased appetite especially for sweets
• Weight gain
• Increased desire to be alone, social withdrawal
• Increased need for sleep
• Feelings of hopelessness
• Anxiety

Source: WebMd

Looking back at this post, I can see now that I have experienced the winter blues for at least the past two years. This year, though, it seems to be hitting harder and earlier.

My symptoms clearly align with those listed at WebMd. I've been extra-tired--like I want to hibernate all day long. To keep going, I've been consuming LOTS of coffee; it hasn't helped either. I've gained 10 pounds from all the carbs I'm eating. I want to be alone even more than normal, and I feel anxious at times.

Treatment for SAD

The most common forms of treatment for SAD sufferers are (1) light therapy using light boxes and (2) antidepressants. Both involve seeing a professional health care provider, which you should do if your symptoms are severe.

I don't believe mine are (and my husband is keeping close tabs on me), so I'm taking a more natural approach to treating SAD.  



Natural Home Remedies for Treating SAD

1. Get outside every day.
The lack of sun (and Vitamin D which comes from it) are what trigger SAD. By going out during the day, even when it's cloudy. The natural light will boost your mood and alleviate depression. Sources recommend going outside within the first two hours of waking up.

I admit that we don't venture outside very much this time of year. We're busy with school and housework, and I'm just not an outdoor-person. But I'm going to make a conscious effort to get out every day although that may mean at 6:00 in the morning!

2. Bring the sunlight inside!
Open the curtains & raise the blinds. Add pops of bright colors like yellow and orange to your rooms to encourage happiness. Sit close to windows, and spend time in the sunniest room in your house.

I think this is the perfect excuse for buying a few new cheery throw pillows and accent pieces. 

3. Pay attention to what you eat & drink.
When you're depressed, your body craves sweets and starchy foods, which contribute to weight gain. Instead, eat a well-balanced diet, and forgo excess caffeine even though you may feel like you need it.

Oh, this will be the toughest! Every afternoon I have a cup of coffee to stay me through the rest of the day. But I've noticed that I'm also more likely to eat sweets with it, so I'm really interested to see if staying away from both helps.

4. Exercise for 30 minutes/ 3 days a week.
Running and other aerobic activity releases endorphins and raises serotonin levels so you feel good. Exercise--particularly in the morning hours--relieves stress and anxiety, which increase SAD symptoms. 

Life has gotten busy, and we haven't been exercising as regularly as we should. I'm planning to go to the gym three days this week because I KNOW how good I feel after a really intense workout.

5. Stay involved socially.
When it's dark and cold outside, connecting with loved ones may not seem ideal, but fun times with friends and family will lift your spirits. Socializing is very important when dealing with SAD.

Being around people when I'm feeling down wears me out. I've been struggling to make myself go places, but I usually do feel better once I've gone and spent time with other people. I definitely need to make more of an effort in this area.

6. Take a vacation somewhere sunny.
Even just two or three days in a sunny location can reverse the negative effects of SAD and return your brain to a normal balance of chemicals. 

When I told my husband that I think I have SAD and suggested a trip to Hawaii, he said okay as long as my parents will keep the girls. He was being a little sarcastic I think. "But, honey, Mom did offer to watch the girls if we want to go to Hawaii." ;)

7. Turn to God & His promises.
I added this one because it's so important for people who know God to remember His promises. When sadness, anxiety, and feelings of hopelessness overwhelm, run to the Lord. Satan wants us to lose hope, but God promises He will never leave us nor forsake us (Joshua 1:5). Keep Bibles open throughout your house with key passages highlighted for comfort. The Lord wants to give His children good gifts; ask Him.

Seasonal Affective Disorder is affecting me. If it's affecting you, too, I hope you'll try some of these natural remedies to see if they help. However, if your symptoms are severe, please consult your doctor.

For more information about SAD, check out these links:
Seasonal affective Disorder -- MayoClinic.com
SAD Directory -- WebMd
5 Home Remedies for Seasonal Affective Disorder -- Discovery Fit & Health

I am not a licensed healthcare professional. This post contains only research I've obtained online and should not take the place of consultation with a licensed counselor, psychiatrist or physician. 

What do you do to steer clear of the winter blues?

Feel free to share a link or comment in the comment section below.  

 Blessings to you,

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