It’s the day after Thanksgiving and you’re as stuffed as that turkey was the day before. After the Black Friday shopping and the leftovers, it could seem like the day after Thanksgiving can actually get in the way of our nutrition goals more than the big day itself.
Here are 4 tips get you through those post-Thanksgiving days.
MYTH: I ate a lot yesterday, so I should skip breakfast the next day.
TRUTH: Get in a filling breakfast of protein and a portioned carb to help control appetite and hunger the rest of the day. This will reduce any grazing or snacking that often occurs.
Check out this yummy and filling Thanksgiving inspired breakfast! Pumpkin Pie Oatmeal. YES, please. (View full recipe here.)
What meals can you make with leftovers? Will you be shopping for the holidays and have little access to food? Can you prepare a meal for later or bring a snack with you? Think of what you will be doing the day after and create a schedule for meals and snacks. Preparation is key to reducing any reactivity with food and mindless eating.
Eat fruits & veggies.
Just because there are plenty of rolls, potatoes and gravy left over, you should still work in some fiber-filled veggies and fruit. Remember, these foods add nutrients and volume to our meals with fewer calories to help with satiety.
Watch your liquids!
Sometimes we carry the celebrating right on into the next day – and sometimes those celebrations include cocktails and calorie-heavy beverages. Alcohol increases our impulsivity with food, which can result in extra snacking. Try alternating your drinks with water to manage intake and save those alcoholic drinks for later in the day.
Remember, awareness improves our decision-making and helps us listen to our bodies’ signals when we’re full. Just eat when you’re hungry!
By Rise Coach Jenni Costello, CPT, R.D., LCSW. Jenni worked in a hospital and gym setting after completing a B.A. in Nutrition and certification in personal training. She realized that what stood in the way of many of her clients reaching their goals was not only their meal planning but also their self esteem, attitude and behaviors. She then completed a Master’s degree in Social Work specializing in mental health. Learn more about Jenni and how to work with her here.