LaTasha Coleman is the nutrition educator at the University of Maryland's Gambrill's office. She offers some handy tips on helping to keep things healthy this Thanksgiving, as we sit down to enjoy ourselves with our family and friends this holiday.
1) Do Not Skip Breakfast. Skipping breakfast can lead to over-eating and make us feel miserable afterwards. Pick something simple like whole grain cereal, oatmeal, or whole-wheat bagels for a quick breakfast. Try adding canned, frozen, or fresh fruit to a Breakfast Parfait to get you ready for the day.
2) Get Moving! No matter your age, size, or health status, getting active can help you manage anxiety or depression. Consider signing up for a holiday walk/ run as a family. Maybe you are looking for fun things to do at home. Turn up the music and dance, or search YouTube for free fun fitness videos to get you and your family up and moving!
3 )Add More Vegetables and Fruits to Your Menu. Enjoy your traditional holiday favorites, while adding more vegetable to the table. Different color vegetables and fruits give us different benefits! Add a Vegetable Variety Pack to your menu. Enjoy crunchy vegetables. Consider serving a tray of raw vegetables and some Dilly Spinach Dip!
4) Practice Mindful Eating. It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. Chew slowly, laugh and enjoy having conversation. Try taking a few sips of water between bites. If you do not get to sample each dish. Take a plate to go. In addition, to giving you a night off from cooking the next few day, leftovers tend to taste even better!
5) Do Not Overthink It. Focus on weight maintenance over the holiday season. Visit MyPlate to learn how to make every bite count. One of the most important things you can do for yourself this holiday season is to get some rest. Not getting enough sleep may increase your hunger hormone levels, ultimately leading to higher calorie intake.
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