Enjoying Thanksgiving While Prioritizing Your Health

If you’re on a health journey of any kind, the holidays can be a big source of stress. You’ve been working hard towards your goals, and maybe you’re worried that Thanksgiving, or any holiday, will totally derail you. I’m here to tell you that you can strike a balance! Let’s talk about enjoying Thanksgiving while prioritizing your health.

Why Health is Important, Even During the Holidays

Before we get started, you might be wondering why this matters. Do we really need to worry about our health goals during the holidays? Can’t we just enjoy this time of year and worry about goals in January? As an RDN who specializes in reducing inflammation, lipedema management, and women’s weight loss, I can tell you it absolutely does matter when it comes to long-term health and breaking free from the diet mentality.

So many of the women in my practice are either on point with their health goals or completely off track. They’re all in or all out. Many of them struggle to find the gray area. And it’s not their fault! We’ve been taught that you’re either on or off a diet, and there is absolutely no in-between. I personally was stuck in this cycle for many years prior to learning about proper nutrition and becoming an RDN.

This all or nothing mentality is what keeps us stuck. If you’re willing to drop all of your healthy aspirations for holidays, weekends, and any other special occasion, you’ll likely be struggling to find balance long-term. And if you’re someone who deals with an inflammatory condition like lipedema, then you know that increased swelling and inflammation from these indulgent days can cause major pain and discomfort too.

At some point, we have to find a better way. Today is that day, my friends!

Finding a Middle Ground

So, all of this considered, what if this year we found a middle ground between enjoying your favorite holiday foods, and working on your health goals? Adopting this mentality means that you won’t need to “start over” on January 1st, because you never stopped.

You can enjoy Thanksgiving, and the whole holiday season for that matter, and still make progress towards your goals. We don’t need to “get back on the wagon” because there is no wagon. This is your life and finding a way to adopt a healthier lifestyle is the secret sauce in this recipe for success.

If you’re ready to try something different this year, come along to see 5 tips on having a healthier holiday. These tips will help you actually enjoy Thanksgiving while prioritizing your health in the process. Not only will you feel better come January 1st, but you’ll be shifting old mindsets, cementing healthier habits, and finding more balance overall.

Tip # 1 – Hydrate

This first tip is one that you might not think of, but it’s so important to remember to drink water before and during holiday events and parties. Proper hydration is so important for maintaining health goals, and chances are that many of the foods you’ll be eating at the event will have excess sodium which makes proper water intake even more important! This will also help if you’re someone who deals with an inflammatory condition such as lipedema. Remember, water helps thin out lymph fluid, carry nutrients to our cells and keep swelling and water retention at bay. All of these benefits are so helpful as we enter a season of treats and rich foods! And we can’t forget that being properly hydrated also ensures we won’t mistake thirst for hunger either. I think we have all had those moments where we feel like we need to eat, but realize we actually haven’t been properly hydrated throughout the day.

The best way to do this is to intentionally drink plenty of water before you head out for your Thanksgiving dinner. Once you’re there, commit to making your first drink water. Plain or sparkling will do! If you plan to have special holiday beverages, make sure you have a glass of water between each one, and try to limit it to 2-3 alcoholic drinks max. If I am hosting, I like to make some festive infused waters. You can even bring these along to share as well! Here’s a couple of my favorite fancy water recipes for this time of year. For each recipe, place ingredients in a pitcher and infuse overnight.

Tip # 2 – Don’t Arrive Starving

When the holidays roll around it can be especially tempting to “save up calories” for parties and indulgent meals. While at first glance this seems like a sound plan, it can actually lead to overeating at the event. This is especially true if you’re planning to have an alcoholic beverage. Drinking alcohol on an empty stomach is a recipe for binge eating, not to mention a headache! Instead, continue eating in a healthful and nourishing way, even on holiday party days.

My advice is always to plan a meal that’s filled with fiber and protein to help balance your blood sugar and keep you feeling satisfied. Think about when you need to be at your event and plan accordingly. Whether it’s breakfast, lunch, or a substantial snack just make sure to have something before you head out. Here’s some ideas that work well for satiety:

• a veggie omelet topped with salsa and avocado
• a salad with mixed greens, grilled chicken, lots of veggie add-ins and a vinegar-based dressing
• tuna salad, chicken salad, or egg salad made with avocado oil mayo
• a bowl of chili or a hearty soup
• raw, sliced vegetables and hummus with edamame
• plain, greek yogurt with chia seeds and berries

The idea here is to make protein and fiber the main even on your plate. Vegetables, fruit, beans, lentils, and seeds are all a great source of fiber. For protein options consider eggs, lean meats like chicken or fish, as well as plant-based sources such as beans and edamame. This strategy will allow you to arrive at your event calm and in control, rather than starving. When our blood sugar is balanced, we avoid that hangry-feeling and are able to pick and choose our favorite indulgent eats, rather than inhaling anything in sight because we’re famished. 

Tip # 3 – Stick to the Plate Rule

Have you ever mindlessly munched as you’re chatting at a party only to realize way too late that you’re full? Yep, me too! Parties and holiday events usually have some kind of snack spread out, and as you’re visiting with friends and family, it can be easy to grab handfuls of food and mindlessly eat as you visit. While it’s perfectly ok to enjoy some appetizers or snacks at your event, I recommend doing so in a mindful manner.

The best way to do this is to intentionally pause and choose to use a plate for everything you eat, even finger foods! Here’s how it works – grab a plate and have a look at everything on the table. Take a minute to think about what looks “worth it” and what looks like something you’re fine passing on. If the Spinach and Artichoke dip looks amazing, have some. If the Pigs in a Blanket aren’t your thing – skip it! Choosing to enjoy your favorites instead of snacking on whatever is available will result in deeper satisfaction and overall enjoyment. Taking this intentional pause also allows us to assess our hunger levels and build a plate accordingly. Plus, using a plate will signal your brain that you’re “done” until the next course. This helps slow you down and prioritize healthy portions.

A Special Note on Managing Inflammation

One more caveat here for my Lippy Ladies, or really anyone who is keeping a close eye on inflammation! Appetizers are often one of the biggest sources of sodium and added sugar – two things we know to be inflammatory. This is when you’ll want to be mindful of which pro-inflammatory items you choose and balance them out with nourishing options. Definitely plan to enjoy some of your favorites, but keep in mind your personal threshold for inflammatory foods to avoid additional swelling, pain and fluid retention in the days that follow.

For me, I pick 1-3 small appetizers that are a must-have, but maybe not necessarily the best nutritionally. Then, I make sure to add things to my plate like cocktail shrimp, smoked salmon, olives, raw veggies, and fruit to balance it out. This helps me to enjoy the event, without feeling deprived and prioritize my health too! You can take this same approach when dinner is served as well. Survey the options and build a plate that looks both satisfying AND nourishing.

Tip # 4 – Put Time Between You and Your Cravings

After you finish a serving of food, it is common to immediately want another serving. This is especially true with holiday foods that you don’t have frequently. This also seems to happen to people who eat very quickly. If you’re finishing your food in a hurry, you might not be giving your brain enough time to receive the messages from your stomach and register that you’re full. I think we have all had times where we got up to get seconds and quickly realized we were actually too full to eat them! So, instead of immediately getting up and grabbing another serving, wait ten minutes. Visit with friends and family during this time and be sure to hydrate in the process.

After the time has passed, you can better decide if you’re actually still hungry, or if you’re just wanting to continue to enjoy those holiday flavors. While holiday food is delicious, we definitely shouldn’t continue to eat if we aren’t truly hungry. Holidays, like Thanksgiving, tend to make people feel the need to overeat due to the “once a year” mentality that comes with special holiday foods. While you should enjoy yourself, remember that you can have mashed potatoes and gravy anytime you want and there’s no need to stuff yourself silly. Doing so will only make you uncomfortable and less likely to enjoy the rest of your evening.

Tip # 5 – Make a Plan Before You Go

I saved the best for last! This tip is one of my favorites, because it puts you in the driver’s seat. Before you go to your holiday meal, make a plan for your favorite foods. Think about what you want to eat most. Consider the holiday foods that you look forward to all year as well as the ones that you’re fine with passing on.

For example, If you really want mashed potatoes or pie, plan to have it and avoid having things you don’t really want just because they’re available. This tip goes hand in hand with what we spoke about in tip number twp. If you take some time to make a plan prior or survey the options before making your plate, you’ll likely be much more satisfied with your food choices.

Keep in mind that your plan absolutely should include your favorites too! That’s a big part of the equation when it comes to crafting a new lifestyle and forming habits you can stick with. Holidays are meant to be enjoyed, don’t deprive yourself of your favorites! Instead, learn to enjoy them in healthy portions and balance the rest of your eating to provide adequate and sound nutrition. This planning ahead requires a bit of intentionality, but it’s so helpful when it comes to ensuring overall satisfaction with your holiday meal as well as your choices.

Ready to Tackle the Holidays?

I hope this information was helpful to you, my friend! As we prepare to celebrate Thanksgiving, and all of the other holidays that follow, I hope that you’ll remember that you are worth the effort. You and your health is worth the intentionality it takes to consider these 5 tips and implement them. By doing so, you’ll set yourself up for success in the year to come as well. No more “starting over in January”. As you shift toward more of a lifestyle mentality, you’ll realize that showing up in the best way you can for yourself (even on holidays) is SO much easier than dieting.

Looking for More Support?

These tips are just a peek at what working with me is like. Inside my course, The Lipedema Method as well as my other health programs, you’ll get support and nutritional recommendations tailored to your unique body. Contact me to learn more!