5 Tips for a More Mindful Thanksgiving

The holiday season is upon us, and for some, it is one of the most stressful times of the year. On top of the possibility of some not so great family situations, holiday meals tend to also come with a side of body shaming and food policing. It’s Thanksgiving, so the pre-New Year’s weight maintenance and weight loss challenges have already started at the office, and everyone is warning you about the dreaded holiday weight gain (which is actually grossly over-exaggerated in the media). Ah sneaky diet culture – just grooming us to jump on the next fad diet (and spend all of our hard-earned money) come January.

Thanksgiving is meant to be a time spent with family, practicing gratitude, and ENJOYING FOOD. Focusing on deprivation and restriction because we’re worried about holiday weight gain may actually be our undoing around the holidays because we haven’t eaten a decent meal all day and are starving by the time the turkey and potatoes roll out.

So, to counter the nonsense and stress, I offer you a few tips for a more Mindful Thanksgiving:

Eat breakfast.

One of the best things you can do on any holiday or big eating occasion is to make sure you’re getting in an adequate, balanced breakfast. A lot of people tend to skip this meal to “save calories for later”, but doing that almost guarantees you’re going to eat way past the point of comfortable fullness come dinner time since you’ll be starving! Aim for a nice combination of protein, health fats, fiber, and satisfaction for your first meal of the day. Something such as eggs and whole wheat toast with avocado or Greek yogurt with fruit and nuts can start your day off right.

Enjoy all the foods you love with zero guilt. 

For me, Thanksgiving is the ONE time of year I get to enjoy my grandma’s homemade stuffing (she adds Italian sausage and it’s amazing), so I’m not going to let food guilt get in the way of enjoying myself! A great approach to the big meal is to take the things you enjoy and pass on the things you don’t. If you love the pie, go for it. If you aren’t a fan of sweet potatoes, continue passing that dish around the table. Savor every bite of those favorite holiday dishes and honor your food preferences!

Check in with your hunger and fullness.

It’s not realistic to expect that you won’t over-eat on Thanksgiving, and honestly, it’s totally fine if you do. It’s ONE day of enjoying foods you love. However, sometimes we don’t feel so hot if we eat so much that we need to be rolled from the table to the couch (though I’ve totally been there 🙂 ). You don’t have to constantly check in with how hungry or full you are, but every now in then, think about where you are on the hunger and fullness scale (1 is ravenous, 5 is neutral, and 10 is so full you feel sick). If you’re approaching the 8 to 9 range, take a break to see if you’re mindlessly eating or actually still hungry.

Be ok with saying “No”.

I don’t know about you, but I’ve got lots of food pushers in my family. It’s OK to say no when you are full. It may hurt Grandma’s feelings, but you can politely decline another serving and let her know how much you enjoyed the one you had. Same thing goes when it comes to saying “No” to diet talk, food policing, or body shaming at the table. You can simply say no to yourself and not take part in the conversation, or you can let your family members know that it’s a topic that you don’t think should be discussed at Thanksgiving. I usually change the subject to how great something tastes and people tend to leave it alone. Don’t fear the power of your “No”, it helps you set boundaries so you can fully enjoy the holiday.

Make movement a tradition.

Incorporating some mindful movement over the holidays is a great way to spend time with family and help digest all the yummy food you were able to enjoy. Suggest a family walk after dinner or playing the sport of your choosing the following day. For example, my family played soccer together a few times before our Thanksgiving meal each year (until Dad fell and broke his pinky finger…). It doesn’t have to be something intense, but that bit of activity can help you feel energized, happy, and support digestion.

What are some of your suggestions for being more mindful over Thanksgiving?

I’d love to know in the comments below!

Also, check out a few of my favorite Thanksgiving recipes – all under 30 minutes and SUPER simple if you’re looking for a last-minute idea:

Instant Pot Butternut Squash Soup
Citrus Kale Salad with Sweet Potatoes & Pecans
Maple Sage Roasted Root Vegetables

Mindfully yours,
Sam