A New Thanksgiving Countdown

If you’ve been working toward a healthier lifestyle, it can be tough to stick to it and also honor Thanksgiving food traditions that include some big calorie bombs. Squeezing in time to exercise isn’t easy, either.

Lean into the holiday season with proven strategies to keep focused on your overall health goals and stage a healthier Thanksgiving in one week:

The week before

Whether you are hosting or planning to attend a feast, take time to reflect on what’s important to you about the holiday. Mindfulness is the ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed.

Try this: Sit in a comfortable position and reflect on what you are most grateful for. Spend a few quiet moments in solitude, breathing slowly and deeply. Later, if things get stressful, try to take yourself back to that tranquil state of being.

Spend additional quiet time on menu planning. What about introducing a crustless pumpkin pie or a plant-based dish, like stuffed and roasted spaghetti squash? Guests who have gluten sensitivities or are following a vegan diet will be grateful, too. Look online for more yummy twists for your Thanksgiving table.

Think about family favorites and ways to save calories—such as skipping cream in favor of low-fat milk or broth for mashed potatoes—and savor a creative approach to holiday cooking.

Tuesday

You probably need to make a grocery store run, so make a list that includes healthy choices:

• Grab store-bought hummus and fresh vegetables, such as carrots, red peppers, cucumbers, cherry tomatoes, and celery sticks, as an appetizer or quick lunch.
• Load up on fruit, such as apples, pears, and citrus for snacks and as a naturally sweet ending to a meal.
• Add pantry staples like oatmeal, canned tuna, peanut butter, black beans, and chickpeas as the basis for quick, nutritious and inexpensive meals.

Wednesday

Check your community calendar for a Thanksgiving fun run or walk. A local “drumstick dash” often raises money for charity, too, so you can do something good for yourself and others.

Thursday

Eating a good breakfast can help avoid binging at the Thanksgiving table. Scramble some eggs and add diced avocado, or top oatmeal or Greek yogurt with fruit.

When you sit down for the long-anticipated Thanksgiving meal, create a perfectly portioned plate* by dividing it into three sections:

• In one half of the plate, make non-starchy vegetables the star.
• Give skinless turkey breast meat a supporting player role in the upper section of your plate.
• Enjoy smaller bites of potatoes, stuffing, or a dinner roll in the lower third.

Mindfulness here helps, too: Slow down, delight in the company and your food, and avoid the pitfalls of overeating or consuming too much alcohol. Incorporate some movement, too. Kick a soccer ball with the kids, shoot baskets in the driveway, or take a walk with the family between dinner and dessert.

Above all, give thanks. Gratitude is good for your emotional and even physical health.