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Wellness at Thanksgiving

Life is hard. It has always been hard, but these last few years? Rough all over. So we deserve to indulge a little bit around the holidays, right? We could not agree more! And, at the same time, we thought we would offer some tips on how to approach Thanksgiving in a mindful way that allows for both indulgence and self-care. You do not need to follow all (or any) of these tips to have a meaningful Thanksgiving, but if you are so inclined, perhaps pick one or two that might be relevant to you and see how it goes this year. Who knows what Thanksgiving traditions may be born! Pregame Do you want to reduce the odds you will over-indulge on appetizers, the main course and desserts? Be sure to eat a healthy breakfast! Try starting your day with eggs and a slice of whole-wheat toast or a bowl of whole-grain cereal with low-fat milk to set the table for success. Help This holiday is focused on gratitude. A great gratitude practice is to volunteer to help those in need. Soup kitchens and meal delivering services typically have an overwhelming response on Thanksgiving, so they are always in need of an extra pair of hands. Move Thinking about some ways you can get moving before, during, and after the big meal. Perhaps start the day with a Turkey Trot, plan to leave the table for at least 10 minutes between dinner and dessert, and then perhaps a brief walk around the block before the night is through. If you have kids around, see what games you can join in on! Substitute Take a look at your recipes to see which might be just as good with some healthier substitutes. Little changes can make a big difference over time! You can try using fat-free broth to baste the turkey and make gravy, swap sugar for sugar substitutes, or try using plain yogurt or fat-free sour cream in your richer dips, mashed potatoes, or casseroles. Hydrate Many Thanksgiving favorites are sodium-rich. To counteract this, and to feel more full from the get-go, make sure you are drinking plenty of water. The usual recommendations is 3 liters / 12 cups, but on a day like Thanksgiving you should probably shoot a bit beyond that. Also be mindful of alcohol and aim for a 2:1, water to alcohol ratio. Apart from the extra calories alcohol also lowers inhibition so you may be more tempted to reach for seconds. Savor Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say. This may also help you watch your portions. And remember, second helping are just as good if not better the next day! Focus Leave reminders around your house the night before that you will encounter throughout your busy day of what the holiday is all about. Create some reminders to express gratitude for what is on the table as well as who is around it. Thanksgiving presents an opportunity to help teach, reinforce, and remind ourselves and those around us that it’s important to be grateful daily and to express that thankfulness with others.
Author fizur-philip@cooperhealth.eduPosted on November 23, 2022November 23, 2022Categories Daily Dose, Wellness Wednesday

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The materials and information on this website have been prepared or assembled by the C.A.R.E. Team and are intended for informational purposes only. Some of the information may be dated and may not reflect the most current developments. Any opinions expressed on or through this website are the opinions of the individual author and do not reflect the opinions of Cooper University Health Care.

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  • About Us
    • Meet Our Team
  • Well-Being Services
    • Requests for Support
    • Carebridge
    • HR Support
    • Initiatives
      • Zenith Climb
      • Wellness Groups
      • Thrive365
      • Pet Therapy
      • Recognition
      • Giving Back
    • Additional Resources
    • Daily Dose
    • RRT Podcast
  • Education
    • By Topic
      • Grief
      • Mental Health
      • Mindfulness
      • Parenting
      • Sleep
    • COVID-19
      • Grief & Bereavement Resources
      • Resources for Children
      • Resources for Parents
    • Leadership
    • Stress First Aid
    • Wellness Dimensions
      • Emotional
      • Environmental
      • Financial
      • Intellectual
      • Mindful or Spiritual Wellness
      • Occupational
      • Physical
      • Social
      • Comprehensive Wellness
      • Assessment
        • Wheel of Intentions
  • Latest Updates
  • Share Your Wellness Ideas
  • Request a Resiliency Group
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