Proper hydration is HUGE for athletic performance and overall health. As an athlete or active...
Thanksgiving is a time for family, friends, and, of course, FOOD. It’s my favorite holiday and I look forward to it every year! Thanksgiving is a time to gather around the table, share laughter and stories, and savor delicious dishes that have been passed down through generations. And while it's okay to indulge a little, it's also important to be mindful of our health and make choices that nourish our bodies.
Butter: The Star of the Show
Butter is a staple ingredient in many Thanksgiving recipes, from the golden-brown turkey skin to the creamy mashed potatoes and the flaky pie crust. While butter doesn't have to be completely off-limits, there are some smart swaps you can make to make your Thanksgiving feast more nutritious.
Grass-Fed Butter: A Healthier Choice
Opt for grass-fed butter instead of regular butter. Grass-fed butter comes from cows that have been primarily fed on grass, and it's packed with nutrients that regular butter doesn't have. You’ll notice that it’s more yellow in color due to beta-carotene in the grass. It's richer in conjugated linoleic acid (CLA), which has been linked to reduced inflammation, improved body composition, and a lower risk of cancer. It also contains higher levels of omega-3 fatty acids, which are essential for heart, brain, and eye health. Grass-fed butter contains vitamin K2, which is a fat-soluble vitamin that plays an important role in bone health and heart health. Finally, grass-fed butter contains more antioxidants than regular butter. Antioxidants help to protect the body from damage caused by free radicals.
Balancing Blood Sugar with Meal Order
Thanksgiving meals are often carbohydrate-heavy, with dishes like stuffing, potatoes, and desserts taking center stage. These carbs can cause blood sugar spikes, leading to energy crashes and that dreaded food coma. To avoid this rollercoaster, consider the order in which you eat your meal.
Proteins, Fats, and Fiber First
Start your Thanksgiving feast with proteins, fats, and fiber. Prioritize turkey, vegetables, and salads before diving into the carb-heavy sides. These nutrients will help stabilize your blood sugar and keep you feeling fuller for longer. Personally, it works out well because it means I get to save the best for last, my mom’s stuffing.
Mindful Eating: Savoring Every Bite
In the hustle and bustle of Thanksgiving festivities, it's easy to rush through our meals, barely tasting what we're eating. Slow down and savor each bite. Aim to chew each mouthful at least 20 times. This simple act will help you appreciate the flavors and textures of your food, leading to greater satisfaction and preventing overeating. Practice placing your utensils down between bites, and focus on engaging in conversations with your loved ones.
Portion Control: Knowing When to Stop
Thanksgiving is a time for abundance, but it's important to practice portion control. Instead of piling your plate high, take moderate servings and savor them. There is no shame in going back for seconds. Listen to your body's cues and stop eating when you're comfortably full. Slowing down while you eat will give your body a chance to register when you’re starting to feel full.
Enjoy a Healthy and Happy Thanksgiving
By making these simple swaps and following these tips, you can enjoy a Thanksgiving feast that is both delicious and nutritious. Remember, it's not about depriving yourself or feeling guilty about your indulgences. It's about making mindful choices that nourish your body and allow you to fully savor the holiday season. So, gather your loved ones, set the table, and give thanks for the abundance in your life. Happy Thanksgiving!
In good health,
Dr. Eliza Cohen
Performance Physical Therapist + Wellness Consultant
Wilmington, NC
IG: @conquermovementpt @doctor_cohen14
