Your Guide to a Healthier Thanksgiving and Managing Holiday Stress


Elite Wellness: Dr. Gold’s Wellness Newsletter
November Edition
Your Guide to a Healthier Thanksgiving and Managing Holiday Stress

Welcome to the Season of Gratitude and Wellness!



As we head into Thanksgiving, it’s easy to get caught up in the whirlwind of planning, celebrating, and sometimes overindulging. This month’s newsletter is all about embracing the season mindfully, savoring delicious, nutritious foods, staying active, and managing stress with simple meditation practices. Let's create a Thanksgiving that nourishes both body and mind, and start the holiday season feeling our best!

Healthy Thanksgiving Tips: Enjoy Without Overindulging

Thanksgiving is synonymous with food, and it’s natural to want to enjoy it fully. Here are a few tips to make sure you leave the table feeling satisfied, not stuffed.

  • Portion Control with Variety: Instead of piling up a plate, try smaller portions of all your favorite dishes. This way, you can enjoy every flavor without overdoing it.
  • Focus on Protein and Veggies First: Fill at least half your plate with vegetables, which are high in fiber and low in calories, and include lean protein like turkey to help keep you full longer.
  • Savor Each Bite Mindfully: Studies show that mindful eating can enhance the satisfaction you get from your food, reducing the urge to overeat. Take a moment between bites to really enjoy the flavors.

Managing Holiday Stress: Meditation & Mindfulness Practices

The holidays can be stressful, but you can keep calm and centered with just a few minutes of meditation each day. Meditation has been proven to reduce stress and improve overall mood by lowering cortisol levels and increasing your sense of calm.

Simple Thanksgiving Meditation

Before the holiday meal or whenever you feel tension building, try this short meditation:

  1. Find a quiet space: Sit comfortably with your back straight and feet on the floor.
  2. Close your eyes: Take a deep breath in through your nose, feeling your lungs expand, then exhale slowly.
  3. Focus on Gratitude: Bring to mind three things you’re grateful for. It could be people, opportunities, or even the food you’re about to enjoy.
  4. Breathe deeply: Take three more deep breaths, allowing each breath to relax and ground you.

Studies show that even short bursts of meditation can improve emotional resilience and lower stress levels. Make this a daily habit for more peaceful, joyful holidays.

Movement for a Stress-Free Holiday

Exercise is a powerful stress reducer, and Thanksgiving doesn’t have to mean sitting around all day! Engaging in physical activity releases endorphins, which can help reduce stress and improve mood.

Thanksgiving Day Activity Ideas

  • Take a Walk After Dinner: Walking aids digestion and gives you time to catch up with family or friends in a relaxed setting. Walking even boosts mood and can prevent the sluggish feeling that often comes after a big meal.
  • Start the Day with Gentle Stretching or Yoga: Set aside just 10 minutes in the morning to stretch or do a simple yoga flow. Research suggests that yoga reduces stress and anxiety and can help you feel more balanced and grounded before a busy day.
  • Family Fun Challenge: Make it fun by setting up a family-friendly challenge like a step contest or even a friendly game of touch football if the weather permits!

Nutritious Thanksgiving Recipe: Roasted Autumn Veggies with Herbs



Health doesn’t mean boring! This roasted veggie dish is packed with vitamins, fiber, and flavor, perfect as a colorful side for your Thanksgiving table.

Ingredients:

  • 1 cup butternut squash, cubed
  • 1 cup Brussels sprouts, halved
  • 1 cup carrots, sliced
  • 1 cup beets, cubed
  • 2 tbsp olive oil
  • Fresh rosemary, thyme, and sage (or dried)
  • Salt and pepper to taste

Instructions:

  1. Preheat oven: to 400°F (200°C).
  2. Toss vegetables: in a bowl with olive oil, herbs, salt, and pepper.
  3. Roast: Spread evenly on a baking sheet and roast for 25-30 minutes or until tender and golden.
  4. Serve and enjoy! This dish is full of antioxidants and adds a rainbow of colors to your Thanksgiving feast.

Holiday Reminder: Balance Is Key

Remember, the holidays are meant to be enjoyed. While it’s great to stay mindful, it’s also okay to let yourself relax and savor the moment. Balance is about taking care of yourself—whether that means indulging a little, taking a break, or sharing laughter with loved ones.

If you feel stressed, remember that you have tools at your fingertips: meditation, movement, and nourishing foods can all keep you feeling your best, inside and out.

Upcoming Event: Join Dr. Gold for a Post-Holiday Wellness Webinar!

"Reclaim Your Health After the Holidays"
Join me on January 12th, 2025, at 3pm EST as we explore tips and strategies for returning to a healthy routine after the holiday season. From resetting your nutrition to rejuvenating your mind and body, this webinar will help you start the new year strong! Save your spot here.

A Final Note: Embrace Thanksgiving with Gratitude

This Thanksgiving, let’s focus on what we’re grateful for, savor the good food, and create beautiful memories with loved ones. Taking care of yourself during the holidays isn’t about restriction, it’s about feeling your best, both physically and mentally.

Wishing you a happy, healthy Thanksgiving!
Dr. Tanya Gold ❤️
Founder of Weight Release Mastery

 


Comments

Post a Comment

Popular posts from this blog

Seriously? A 97-year-old Power Lifter

Image
Seriously? A 97-year-old power lifter https://www.facebook.com/DrGoldsOptimalLiving/videos/284299175799736/?t=83 Lift that  Many would be hard-pressed to lift 160 pounds, let alone if you’re 97 years old. But Edith Traina born in 1922 is part of a group known as the “power gals”. These senior powerlifters train under the guidance of coach Bill Beekley, a former world-class power lifter himself. Why strength train? Because your muscles “atrophy” or die if you don’t.  Bones also weaken, and this increases your risk for falls and a fracture. “Use it or lose it” is Edith’s motto and she knows this from experience as she’s been diagnosed with COPD and found herself becoming quite weak, even to walk. Since powerlifting she’s not needed to use oxygen and has found her daily activities easier.  Sarcopenia is age related muscle wasting where one can lose up to 3 to 5% of their muscle mass each decade beginning in their 30s. Osteoporosis is weakening of
Read more

3 Simple Steps to Avoiding Nighttime Binging

Image
  3 Simple Steps to Avoiding Nighttime Cravings Do you know anything worse than you’ve been good all day and now you have these unbearable cravings to eat all the junk food in sight? If it’s not in the fridge or pantry, you may want to splurge on ice cream or order some “bad food” that will just add to your belly fat! Why does this happen? 1.Low blood sugar- A simple remedy is to eat good sources of protein (almonds, lentil soup, eggs, salmon, etc.). Low blood sugar can occur with missing meals. If you’re doing intermittent fasting and getting lightheaded or dizzy, please check your blood sugars (and fluid levels) and speak with your health care provider. **2. Emotional- This is one of the most common reasons I see in my practice. My patients tell me they’re upset, frustrated, feeling overwhelmed or they’re just bored. What were you taught to do when feeling emotional? Eat “comfort foods” of course! 3.Dehydration- Simply drink 2-3 cups of water with electrolytes and not
Read more

Fighting Stress

Image
  Fighting Stress   What’s worse than feeling out of control, feeling like life is happening TO YOU, rather than FOR YOU? Stress is prevalent and it can be debilitating, making you feel depressed, anxious, frustrated, overwhelmed and angry, due to circumstances you feel are beyond your control. In this blog, I will define stress, why we all have it and what you can do to manage it better. What is Stress? It’s your body’s response to physical or emotional circumstances, that causes chemical changes to occur in the body. All humans experience this and it’s perfectly normal. Its main purpose is to keep YOU safe. That’s why in dangerous situations your heart races and blood pressure increases, so you have MORE blood flow. Blood sugars rise and adrenaline is pumping to give YOU Energy and help YOU Focus on the task at hand. Short periods of stress can aid in survival towards an unexpected threat and drive YOU to do great feats .   However, when you experience chronic non-l
Read more