Afraid the holidays might sabotage your current wellness routine? Here’s how to keep your health in focus, without losing sight of the celebration.
Morning
Rise and shine — and eat a protein-rich breakfast, if you don’t want to over-indulge later in the day. Even though you may think you’re getting a head start by skipping a meal, you’ll likely eat fewer calories overall if you eat a balanced breakfast and aren’t ravenous when it’s time to hit the Thanksgiving buffet. Bonus points if you sneak in some lean protein, like eggs or Greek yogurt — protein in the morning will help keep your blood sugar (and cravings!) in check for a healthy Thanksgiving day.
Afternoon
Another way to have a healthy Thanksgiving is to lace up those shoes and get the blood flowing. That doesn’t mean you have to sign up for your town’s turkey trot or head to the gym — a simple walk in the late November sunshine with family will do the trick. By burning some calories, you’re making room for extra indulgences. Exercise also helps reduce short-term feelings of anxiety, which is sure to come in handy if you’re hosting guests or navigating tricky family dynamics.
Mealtime
You’ve been smelling the turkey all day, and now it’s time to dig in. But first: a game plan. Before you fill your plate, take an inventory of all the options. What is truly calling your name? Focus on those foods — don’t just load up on whatever’s there. If you keep portions reasonable, you don’t need to feel guilty about enjoying Grandma’s mashed potatoes or Aunt Sally’s pecan pie.
The key is to eat mindfully. For starters, slow down. Savor your food, noting its colors, textures and aromas. Put your fork down between bites and breathe deeply to ensure you’re taking your time. Pay attention to your body, eating only until you’re pleasantly full.
Evening
Thanksgiving is meant to be a time to take stock of the gifts in our lives, and to share moments with those we love most. When you’re with your friends and family, focus on being truly present. Put your phone away and encourage others to do the same. Get out the board games and the puzzles, or just gather to tell stories — use this time to boost family connections, which are critical to our long-term health and wellness.
Take some time to focus on gratitude, too, whether that’s with your family or on your own. Unsure how to start? Get out some pen and paper and literally count your blessings, listing five things you’re grateful for, for example, or three things that went well during the day and why. Or take a few quiet minutes and pen a thank you note or a letter to a loved one. These types of gratitude practices provide many health benefits, including a reduction in depression and anxiety and a boost to heart health.
Bonus: A healthier Black Friday
Keep the momentum moving beyond Thanksgiving by trading lines at big-box stores and holiday traffic for time spent with loved ones in the great outdoors. Take a hike, plan a scavenger hunt, rake up some leaf piles to jump in or simply head to the park. This time together is just another thing to be thankful for.
Vanderbilt Health Clinic at Walgreens
Vanderbilt Health Clinics at Walgreens offer a wide range of services for the whole family. When you need treatment for health issues ranging from minor infections to minor injuries, you have easy access to quality health care in Vanderbilt Health’s Walgreens locations.
