I’m skipping my Thirty Minute Thursday post today to wish everyone a happy and a healthy Thanksgiving! I’d also like to wish everyone celebrating, an equally happy and healthy Hannukkah! It feels very bizarre to have the two holidays overlap. One thing that it means for anyone celebrating both is that your celebration has probably just been extended. I know that this holiday has turned from one day of food overload into three: first, there’s L’s mom’s family’s Thanksgiving tonight; then, there’s my family’s Belated Thanksgivukkah tomorrow; and we’ll round out the weekend with a foodie get-together with L’s dad’s side of the family after that. As if Thanksgiving weren’t challenging enough for many people to stay on track with their health goals, now anyone who also celebrates Hannukkah must learn how to stay on track with two back-to-back celebrations.

I don’t want to keep you from family and friends too long, but I did want to go over a few last minute tips that might help you if you are concerned about how to fit these holiday meals into your health journey.

1. Start the day off positively. This involves two things: first, eat really, really nutritiously. It’s tempting to say, I know I’m going to eat way too much tonight, so I’m just going to not eat very much at all throughout the day to save up my calories. Theoretically, yes, you will probably save calories that way, but studies show that you will likely wind up eating more than you would have otherwise at dinner, because you’re going to be so ravenous. It also wreaks havoc on your blood sugar levels (even if you’re not diabetic), which in turn affects your mood and energy. Don’t be afraid to nourish yourself today.



2. This is also where physical activity comes into play. Try to wake up a little earlier if that’s what it takes, but find time for at least 20 minutes of moderate activity — a brisk walk, a game of touch football, your favorite exercise dvd, or an extra session at the gym. This isn’t meant to expend calories so that you’re “allowed” to eat more at dinner, but it’s to put you in the healthful mindset. Approach the day as one of many days where you’re working toward a goal. The activity will give you energy, maybe blow off some steam if you feel stress mounting, and help keep health and wellness at the forefront of your mind throughout the day.



3. Bring a healthy dish with you, wherever you’re going. And make sure it’s something you enjoy eating! This way, you know that no matter what is served, you have one dish that you can feel safe eating. If you’re a muncher and tend to go a little overboard on hors d’oeuvres, bring a low-fat, high fiber bean dip with tons of fresh veggies. If you can’t resist that green bean casserole, bring your own twist on it — either homemade and “healthified,” or a simple green bean saute with slivered almonds. And if dessert is your weakness, bring a healthy dessert, preferably fruit-based. Choose the part of the meal that is going to be the biggest challenge for you, and make sure you have the tools needed to rise to the occasion.



4. Know what’s worth it to you in terms of calories and what isn’t. Ask yourself if you’re eating because it’s there, or because it’s truly a special food and you want to enjoy it. This is all about checking in with yourself and being mindful. Maybe appetizers include those thaw-and-heat pigs in blankets versus your Uncle’s famous spinach and artichoke dip, and you only see your Uncle a few times a year. Do you want the pigs in blankets, which you can have virtually any day of the year, or your Uncle’s dip? Don’t deprive yourself of the special foods that you love, but learn to balance it by saying no to the things that don’t really mean very much to you.



5. Eat something with a bit of fiber about an hour before you head out. This could be a small bowl of oatmeal, a piece of fruit, a handful of nuts, you name it. But by walking into the gathering feeling satiated rather than famished, it will be easier to resist the temptation of empty calories and mindless eating.



6. Have a check-in buddy. Maybe it’s your husband, or your mom, or your best friend, but let someone know of your goals for the evening and ask them to give you a gentle nudge every once in a while. All the time, L will lean over and whisper, Are you sure you want that? He’s not judging, and a perfectly legitimate answer is, Yes, I am sure. It’s only meant to be a little external alarm clock, a little pinch on the arm to say, Hey, I’m just checking in. It can be enough to bring you back to the present and be reminded of your goals for yourself, because the little voice in your head is very easy to override.



7. Watch the alcohol. Keep in mind that moderate drinking is only 1 drink per day for women and 2 for men, and that studies don’t actually show benefits to starting to drink if you don’t already. It’s ok to have a bottle of beer, a glass of wine, or a signature cocktail, but try to limit it to 1-2 drinks, spaced out with water, and not on an empty stomach. All of these beverages have calories, and while I don’t think you necessarily need to spend the night counting calories, you do want to be sure that if you choose to drink, you’re practicing balance and moderation with other aspects of the meal.



8. Try to eat on a smaller plate. This may not be in your control, but if it is, do it. We eat with our eyes first, and small portions on a huge plate look significantly less satisfying than they do on a small plate. You’ll not only be forced to choose less, or at least less at one serving, but you’ll feel much more satiated by the smaller portion if it’s on a smaller plate, too.



9. Pace yourself. If you find yourself tempted to get seconds, or fill up an appetizer plate with chips and dip, wait — 5 minutes, 10 minutes, ideally 15 minutes. It takes our brains 20 minutes to get the signal from our stomachs that we’re full, so eat slowly, chew thoroughly, and enjoy the conversations going on around you. Give your brain some time to play catch-up, and if you decide after waiting that you do still really want that extra serving of ____, only then go for it.



10. If you do wind up eating too much, go for a walk after dinner. Rally up the troops, bundle up if it’s cold, and do something lightly physically active after the meal. Moving muscles utilize glucose more easily, which means that by getting up and moving around, you can help your body take care of the extra sugar in your bloodstream. I don’t recommend running a marathon after a heavy meal, and certainly give it about 20-30 minutes to digest a little bit, but a brisk walk, a game of tag with the kids, something like that is perfectly ok and actually very beneficial.



11. Get back on the horse. No matter what, do not beat yourself up over what happens today. You can’t change it, and studies have suggested that feeling negatively about food, a meal, or yourself might actually negatively affect your ability to break down and properly utilize the nutrients from that meal. Frame of mind is everything, and remember that one day will not make or break your ability to reach your goals. Jot down how this set back made you feel, and recommit yourself to start again tomorrow — not after Christmas, not on January 1st; tomorrow.



12. Work out the next day. No excuses. And no, a day at the mall probably doesn’t count, unless you’re new to physical fitness and that’s the point you’re at right now. Do something to get your heart rate up and make you out of breath. Don’t half do it, either. This isn’t about punishment for the night before, or working off those calories you ate. Similar to how important it is to work out the day of Thanksgiving, it’s crucial to be physically active and eat well the day after to get yourself right back on track. Fight the urge to throw in the towel until New Year’s. The faster you get back on the health horse, the less of an impact Thanksgiving, or Hannukkah, or any single meal or day, will have on your overall progress.

Do you have any tips or tools you use to get through the holidays?