In Gratitude – Thanksgiving Tips for You!
Are you as surprised as I am that the Thanksgiving is already here? Are you in even more dismay that the holiday sounding bell rings tomorrow and we are on the down hill slide to the New year? Seems like just a few weeks ago here in the West, things were nice and warm. However, the weather turned on a dime and it was suddenly Autumn. As of Thanksgiving (tomorrow!) the green light is on for the season of Holiday celebrations.
This is a typical time when “Holiday Muffin Tops” get there start and by New Year people are regretting their excessive blunders of indulgence. Thanksgiving is a day that can be particularly tough. It is pivotal. Really, all it takes is this one day of indulgence to set off a downward cascade of cravings. So, how can you sail through Thanksgiving still enjoying every last bite with an inner story of choice? Here are a few of my best all time Turkey Day Tips.
- Get Grounded in Gratitude – After all, gratitude IS what this day is about. Did you know that gratitude is one of the highest vibrational frequencies, along with unconditional love? True story. Not only that, but when you are grounded in gratitude, it lowers your stress response. It actually raises what is called your parasympathetic nervous system (PNS). When your PNS is raised, it is the optimal state for digestion and secretion of hydrochloric acid needed to break down your food.
- Breathe - Might sound obvious, but this is a certain type of breathing that raises your PNS, again that magic switch that optimizes your state of calm being and chances of good digestion. All you have to do is breathe in through your nose for a count of 4, hold it for 2 and then release for 8. Do this 5 times and see for yourself how it works like a charm.
- Chew! – Chewing is a lost art in today’s society. So, hone it in this Thanksgiving because it is essential! Chewing also induces the PNS. When you chew, your saliva contains special enzymes that help to break down up to 80% of the carbohydrates in your mouth. Chewing also triggers the stomach to assess how much HCL will be needed for the incoming food. Try to chew your food 20-30 times and turn your food into a mostly liquid state before you swallow.
So, that was all about a methodology to eating....now here are a few reminders of WHAT and HOW to eat.
- “A Palm for Protein” – Keep your Turkey serving to about the size of your palm. This should fill you up and keep you from feeling over stuffed.
- “Half a Plate is Great” - Make sure your plate is ½ or more of yummy veggies. This will increase the fiber of your meal, slow stomach emptying and keep you fuller longer.
- “Half a Fist of Starchy Carbs” – Make your hand into a fist. Imagine half the size of your fist. That’s an ideal portion for starchy carbs. Starchy Carbs are yams, potatoes, stuffing, grains, etc. They turn to sugar quickly in your system and result in an increase of insulin when eaten in high quantities.
- Pass on the Gluten – You can enjoy Thanksgiving without rolls and stuffing. Try alternative gluten free products or just simply have turkey, mashed tatos, gluten free gravy and cranberry sauce and lots of delicious veggies. The traditional Thanksgiving is ladened with gluten which can give one a serious gluten hangover the next day amidst the brain and gut inflammation that is causes.
- No Fuss/No Guilt Appetizers - Stumped on how to navigate appetizers on Thanksgiving? Stick to chopped veggies and guacamole or hummus. They are super healthy AND simple! Loaded with vitamins, minerals and fiber.
- Save Sweets for Last - Avoid eating sweets on an empty stomach. When you eat sweets on an empty stomach it results in a steep rise in blood glucose thus insulin which is a fat storage hormone that packs on weight around the belly.
- Bottoms Up! If you are having wine or cocktails, drink 2 glasses of water for every cocktail to help dilute it and flush the alcohol through your system. Better yet, opt for a sparkling water with a slice of lemon.
- Phthalate Free Left Overs - Avoid storing and reheating food in plastic containers. They leach endocrine disrupting chemicals like phthalates and BPA. Instead use glass containers or even mason jars to avoid leaving those toxic residues on your food.
I am so grateful to you for being in the Get Nourished Community.
May you and your family have a Happy Thanksgiving, and as always, be well and thrive,