Why Hydration Isn’t Just for Athletes

Written by: Ryah Nabielski, MS, RDN

Thanksgiving is here, and if it’s stressful for you, like so many people, today’s article is for you. While Thanksgiving can bring up many stressors around money and relationships, one of the most significant sources of stress is food. 
Overeating to the point of discomfort is part of the fun, or is it? Just because you’ve always done Thanksgiving one way doesn’t mean you always have to, especially if you notice your eating habits aren’t serving your newer health and wellness goals. You change, so your relationship with Thanksgiving food can change, too.
In this article, we’ll discuss some common Thanksgiving habits that can potentially throw you off course. Then, I’ll offer some tips you can experiment with this year if there are any habits you desire to change. 

Keep reading as we explore the following habits: 

• Overeat the Thanksgiving meal and feel uncomfortable, sick, and sleepy
• Skip breakfast and “save” calories for later
• Feel guilt or shame for Thanksgiving food choices
• Overindulgence lasts from Thanksgiving until January 1
• Give in to peer pressure and food pushers
• Try every food available (from now until New Year’s)

Let’s dive in!

Old Habit #1: Overeat the Thanksgiving meal and feel uncomfortable, sick, and sleepy
Overeating is so common at Thanksgiving that you can already hear the jokes about wearing stretchy pants or passing out on the couch. When eating too much doesn’t feel good, that’s good feedback from your body. You know what too much food feels like and can make different choices next time.

New habits to try:

• Listen to your body. Tune into your fullness cues and stop when you are comfortably full. Another way to think about it is eating to the point of moreenergy (instead of declining energy).

• Eat a balanced meal. The traditional Thanksgiving meal is carbohydrate-heavy, but you can still build a balanced plate. Include protein, vegetables, and your favorite starch. Instead of bread, mashed potatoes, stuffing, and sweet potatoes, choose a small serving of each or two options. Remember, there’s dessert too!

• Eat slowly. Slow down while you eat. Chew each bite thoroughly. Set down your fork between bites. Enjoy the conversation and company. Slowing down allows your brain to catch up with your belly, making you less likely to overeat. 

• Take a walk. Walking after a meal helpslower blood sugar and metabolize your meal. 

• Choose home-cooked food. Eat more home-cooked,whole-food options and minimize ultra-processed food, which is easier to overeat. 

Old Habit #2: Skip breakfast and “save” calories for later
Many think skipping breakfast makes up for the larger Thanksgiving meal later in the day, but it doesn’t usually work out that way. When you skip breakfast, you may head into the Thanksgiving meal with a high hunger level, making it hard to make nourishing choices. It can be easy to overdo the appetizers, drink alcohol on an empty stomach, and load up your Thanksgiving plate (which can lead to being overly full – see #1). 
New habits to try:

• Prioritize a protein-rich breakfast. Protein helps stabilize your hunger and energy between meals. You’ll go into the larger meal feeling more stable, able to make good choices, and stop eating when comfortably full. And don’t forget yourmorning supplements. 

• Try a new breakfast recipe.Twenty2 Nutrition protein powders make getting a high-protein breakfast easy. TryChocolate PB Overnight Oats or find several make-ahead breakfast optionsin this article. 

• Plan for a snack. If your large meal isn’t until later in the day, you can also eat a balanced lunch or plan for healthy snacks, such asTwenty2 Nutrition Whole Food Bars, or whip up someChocolate Chip Protein Bites to have on hand for quick snacks over the long weekend. 

Old Habit #3: Feel guilt or shame for Thanksgiving food choices
What’s even more harmful than overeating or eating something you told yourself you wouldn’t are the feelings of guilt and shame and the associated negative self-talk that goes along with it. Getting down on yourself around food behaviors creates stress, making it more challenging to digest and get out of an overeating cycle. 

New habits to try:

• Get some perspective. One meal or one day doesn’t matter much; what you consistently do day in and day out creates health. Let yourself off the hook for eating too much or not sticking to your nutrition plan. Take a deep breath. Let it go. 

• Practice self-compassion. Catch any negative self-talk and instead speak to yourself with love, kindness, and respect, like you would your child or best friend.

Old Habit #4: Overindulgence lasts from Thanksgiving until January 1 
It’s very common to begin the season of overindulgence at Thanksgiving (or Halloween, especially if you have kids) and ride it until you make a New Year’s resolution to get back on track or lose weight. 

New habits to try: 

Old Habit #5: Give in to peer pressure and food pushers 
We all have that relative or coworker who pressures us to eat or drink, even when we don’t want to. It can feel easier to give in (even if it makes us feel unwell) than to stand up for our needs. People with food sensitivities or who follow a nutrition plan for health reasons may particularly struggle with this. 

New habits to try: 

• Go over the scenario beforehand. If you can anticipate the situation, think about what you will say and visualize yourself holding your ground. It can be helpful to understand that people who pressure you around food are dealing with their own food or body issues. What they say is more a reflection of them and likely has nothing to do with you. 

• Say “no thank you.” A simple “no thank you” often works. You don’t owe anyone an explanation for your food choices. You can also give a little more information or even tell a white lie to escape the situation. Try “That looks really good. I’m full, but I’ll try it next time;” “I don’t eat that, but thank you for offering;” “I already tried some, and it was delicious.” 

Old Habit #6: Try every food available (from now until New Year’s)
Do you have to try every dessert on the buffet table, partake in every treat in the breakroom, or every holiday event through the season? If you enjoy this and it’s not a problem, great. However, if you notice that you don’t enjoyanything when you eateverything, these tips are for you. 

• Be particular. Instead of trying some of every dessert, pick out your favorite. Enjoy your favorite, most nostalgic foods of the season, and allow yourself the pleasure of the experience. 

• Practice mindfulness. Tune into your body’s sensations as you eat. Allow yourself to taste. Make a mental note of what you enjoy and what you’ll pass on next time. 

The holidays are about connection, love… and food. But don’t let your relationship with food ruin your Thanksgiving experience. Don’t wait for January to make a change; you can shift your habits at any time. If you desire to feel good in your body, what habits must you implement to achieve that feeling? Start with a tiny change and grow from there. 

This article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider before changing your diet or beginning a new supplement, especially if you are pregnant or breastfeeding, take medication, or have a medical condition. 

Ryah Nabielski, MS, RDN is a Registered Dietitian, functional nutritionist, writer, and recipe creator. Ryah helps clients use a natural, food-as-medicine approach to improve fertility, pregnancy, hormone balance, autoimmunity, and discover a healthy relationship with food and body. Learn more about Ryah and her private practice ateconutrition.co.

References

1. https://pubmed.ncbi.nlm.nih.gov/36715875/ 
2. https://pubmed.ncbi.nlm.nih.gov/39267249/