Thanksgiving Day is a time to set aside to give thanks for all the good things in life — family, friends and food! Each year, we gather around an all-you-can-eat buffet of Grandma's basted turkey and gravy, broccoli cheese casserole and pumpkin pie. Then, after we've had our fill, we settle into a plush couch to watch the Big Game. Sound familiar?
Charm sat down with a few local nutrition experts who gave us some tips on how to prepare for a heart-healthy holiday.
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Gourmet Chef David Lichty prepared these tasty banana walnut muffins. Check out the healthy recipe at the bottom of the page.
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Mind over matter
"The average person gains anywhere from 6 to 16 pounds during the Thanksgiving/Christmas holiday," said Katrina Hutchins, manager of Metabolic Research Center in Longview. "That's so easy to do. What do we always seem to center any get-together around? Food. We should all work to focus our holiday spirit not on food, but family."
Some healthy hints from Metabolic:
- Drink plenty of water. Alcohol and coffee can dehydrate your body. Drink calorie-free water to help fill up your stomach and keep you hydrated.
- If you think all the food will be too fatty for your diet, take a dish with you that others can try.
- At a buffet-style gathering, it's smart to get at the end of the line. Take two small items or servings only, and eat them slowly.
- Lean beef, turkey or other moderate-fat proteins are best for your main dish at a holiday meal. If possible, have a salad before anything else.
Portion patrol
Dalpha Kelley, director at LA Weight Loss Center in Longview, said that some people feel incapable of turning away from a slice of tasty pumpkin pie. According to Dalpha, that's OK.
"Success is going into your holiday weekend not trying to lose anything, but not trying to gain anything, either," she said. "It's all about portion control ... you can have some of anything in moderation."
Some healthy hints from LA Weight Loss:
- Be prepared. Don't go to your family or friend's house hungry. People tend to eat faster when their tummies are empty, so eat a wholesome breakfast the morning of the event, and have a healthy snack or two before you leave your house.
- Downsize the portions. You can enjoy the variety of foods offered this Thanksgiving in small amounts. Portion size is key to healthy eating and weight control.
- Get rid of any leftovers. After everyone's had enough to eat, put all the food away. That way there's isn't any excuse for snacking the rest of the day.
- Brush your teeth as soon as you're finished eating. That may discourage you from helping yourself to another plate.
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Banana Walnut Muffins
3/4 cup organic unbleached white flour
3/4 cup organic sugar (xylitol)
3/4 cup coarsely chopped walnuts
1/4 tsp sea salt
1/2 cup coconut oil
1 large egg
2-3 bananas, chopped
2 tbsp organic buttermilk
Preheat the oven to 350 degrees. Mix all the ingredients together. Bake for 20-25 minutes.
