If you are hosting this year’s Thanksgiving dinner, here are wonderful tips to help you shop for and cook just the right amount of food.  Equally important I’m going to give you the secret of how to indulge in everything you want to eat without the misery of being stuffed and bloated at the end of the night, and the discomfort of tight clothes and indigestion.  With a little awareness, you can  choose the foods and the amount that is best for you to consume and still feel good about yourself.  You probably never even thought it was possible, but its so easy and  feels soooo good.

When I think about the 1 out of 6 people who go hungry every day in America and the amount of food we discard, I feel a pain in the pit of my stomach.  So this year, do yourself and the world a favor, by cooking just the right amount.  Your contribution to mankind, and your wallet will be well served with awareness of these facts and a few mindful tips…

The Healthy Body Facts

  • Your stomach can only hold around 32 ounces or 2 lbs. of food.
  • Stretching your stomach beyond this capacity causes indigestion, bloating and sickness.
  • A serving size averages 4-6 ounces.
  • Therefore, a meal with 5 average servings will fill your stomach to capacity (stuffed).
  • Most weeknight meals only have 3-4 servings. Think about it.  A meat, a vegetable and a starch plus bread (if you’re even still eating bread).
  • The average Thanksgiving plate often has 6+ servings, excluding desert. Hence, the food coma experienced after dinner.
  • A sample traditional plate has Turkey, ham, dressing, greens, macaroni & cheese, sweet potatoes and some sauces—gravy and cranberry sauce
  • Don’t overlook gravy and sauces. They are usually full of fat or sugar! Count these as a serving. They matter.
  • It takes about 20 minutes for the nerve receptors in your stomach to send a message to your brain that you are full.

How to Eat everything you want and Magically still feel good!

It’s the holidays and you can’t wait to get those favorite dishes that seem reserved just for special occasions.  That Cajun Oyster Dressing, Pecan Pie and yummy sweet potatoes with the little marshmallows on top.  Yummmmmmy!  Here is how to enjoy a satisfying meal and feel good afterwards.

  1. Scan the table and note all the dishes that you want to eat. Include the sauces as a dish.
  2. Remember that you will be stuffed with 5 normal servings of food.
  3. Visualize each item that you want on your plate. Actually see it in your mind before you fix the plate.  Like mapping out your vacation trip or planning your workout routine.
  4. If you want all 10 dishes, get half size portions of everything
  5. Look at the traditional Thanksgiving dinner below and think about what you fill your plate with this year before you sit down to eat.
  6. Reminder: It takes about 20 minutes for the nerve receptors in your stomach to send a message to your brain that you are full.  Eat slowly and wait 20 minutes before you go back for seconds.
  7. Choose desert instead of 2nd dinner servings. Take the 2nd dinner serving home with you for leftovers the next day
  8. Replace the potatoes or mac and cheese dishes with another green vegetable. Brussel sprouts, roasted vegetables, fancy kale salad, string bean casserole, etc.
  9. Replace white flour and bread in recipes with whole wheat for more health and less processing
  10. Try sorbet and sherbet instead of ice cream
  11. Angel food cake with fruit instead of Pound Cake
  12. Fruit with homemade whipped cream for desert
  13. Replace Ham with Salmon or Fish dish.

These tips are for everyday, not just the holidays.  By focusing on your own health and wellness and eliminating waste helps feed others, saves the planet, spreads love and makes the world a better place.

I am thankful for you.

Love & Light,

TK

What is your wellness goal this holiday season? Let us know here!