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How to Enjoy Thanksgiving Without Going Overboard!

Thanksgiving tends to bring up anxiety for many struggling with weight and issues around food. With a main dish of lean poultry and a dessert made from squash, you would think that mindful and conscious eating would be easy. However, studies show that on Thanksgiving, individuals consume double to triple the amount of calories more than their body requires.

Nevertheless, there is much room for making Thanksgiving dinner lighter and even tastier. With emphasis on the much more healthful side dishes, you can leave the table feeling satisfied but not uncomfortable. Let’s take a look at scrumptious and nutritious dishes that you can serve, along with strategies for balancing food intake and keeping your guests happy.

SUPERSTAR THANKSGIVING CHOICES

Cranberry Sauce: Cranberries are a good source of vitamin C and high in antioxidants. Just make sure that you purchase a fresh and whole cranberry sauce vs. one loaded with high fructose corn syrup, as this will sabotage all of your nutrient benefits.

Chutney: When was the last time you had chutney? Chutney is a strong relish from the cuisine of India. It is usually eaten in small amounts to add flavor or to accent a meal. Ground freshly on the curry stone, chutney consists of a paste of raw ingredients, such as fresh ginger, mint, coriander (cilantro) leaves, sour fruits, Indian mango and/or coconut. These ingredients are considered “stimulating or refreshing to the palate.” Chutney also has a range of medicinal properties including relieving indigestion.

Sweet and White Potatoes: Sweet potatoes are loaded with nutrition. They’re an excellent source of beta-carotene, vitamin C, potassium, and fiber. Because sweet potatoes are “sweet,” why pile on the added sugar? Use cinnamon and pumpkin pie spice to bring out the natural flavor of your sweet potato casserole. White potatoes are also loaded with potassium. Do your mashed potatoes need extra salt? Try Celtic salt to give you added minerals beyond your typical table (iodized) salt.

Pecan Pie: Fresh, raw pecans provide a good source of monounsaturated fats, which are heart-healthy along with fiber, vitamin E, and zinc. Pecans ranked #14 in the USDA’s study on antioxidant rich foods. However, go easy on the butter and eat mindfully, as this dessert can put you over the top!

Homemade Apple Pie: One medium-sized apple contains only 80 calories and has zero grams of fat. Apples are a great source of soluble fiber, which helps to stabilize your blood sugar and lower cholesterol. Again, watch the amount of butter added to this recipe!

Pumpkin Pie: Pumpkin is a type of winter squash, which is also low in calories and fat free. Pumpkin is a wonderful source of fiber, beta-carotene, potassium, and antioxidants lutein and beta-cryptoxanthin. Lutein helps reduce the risk of macular degeneration and beta-cryptoxanthin helps fight arthritis.

WAYS TO TRIM THE FAT AND CALORIES FROM YOUR BANQUET

• Fill up on fresh vegetables and cut fruit as appetizers.

• Baste your turkey with vegetable stock. Male gravy with fat-free broth or purchase fat-free gravy off the store shelf.

• Enjoy turkey without the skin, as the skin is where the majority of fat is hidden.

• If you traditionally serve turkey at your Thanksgiving dinner, try “free range” turkey that has not been adulterated with hormones or other chemicals and is raised in sanitary conditions. Or, try “Tofurkey,” a soy based turkey.

• Use nonfat or soymilk vs. butter for mashed potatoes.

• Prepare sweet potatoes with regular marshmallows, but half the amount your normally use. Use spices mentioned previously instead of sugar or use diced apples and raisins for sweetness.

• Reduce calories in pumpkin pie by using non-fat evaporated milk instead of cream.

• Remember to get some physical activity, before and/or after dinner. You will feel much better if you move!

Most hosts will go out of their way to accommodate a guest with a food allergy. Accommodating someone with a dietary restriction due to a medical problem such as high cholesterol, high blood pressure or diabetes, is just as important. Also, don’t take your health for granted.

Many health professionals do a disservice to their clients when they tell their clients that it’s “OK” to splurge at the holidays. Visits to the emergency room are highest at Thanksgiving, Christmas, New Years, Fourth of July, Birthdays, and Anniversaries. This has been linked to overeating at these special occasions. What happens is that individuals with high cholesterol and plaque build-up in the arteries “binge-out” and cause their plaque to rupture. This can lead to chest pain or heart attack.

Thanksgiving is a time of gratitude. Try and prepare food by hand, preferably without machines, and in silence. Simple preparations are great. (Such as peeling an orange or making a simple salad). Take your time, breathe, move slowly. As you prepare your food, appreciate it with all five senses.

Once prepared and ready to eat, sit down with your feed in front of you. Place both feet on the floor and consciously connect with the ground. Bring the palms of your hands over your food, and notice if you feel its vibration. With your palms here, give gratitude for the food and the experience.