Thanksgiving: Preparing Your Gut For Decadence
We’re officially entering the holiday season: Thanksgiving, holiday parties, and family gatherings that often center around food. Yes, of course it’s about the people, relationships, games, and plenty more – but the truth is that food is a huge element of any party, and for many people the part that they remember and enjoy the most.
There are many practices I engage in that I highly recommend for you all to protect your gut before a large Thanksgiving meal. These extend beyond the holidays, as I’m sure we all enjoy going out to restaurants, parties, or perhaps weekly Shabbat dinners. So how can we make sure to stay healthy, sane, and able to fit into our clothing the next day? Below are some helpful tips to manage the heavy meal and still feel great throughout the week.
Eat a balanced breakfast
Start your day with a meal that includes protein (yogurt, eggs) and healthy fats (½ avocado) to stabilize your blood sugar and prevent overeating later.
Hydrate well
Drink plenty of water throughout the day to help your digestive system function properly and prevent overeating. You should drink half your body weight in ounces daily (example: 120 lbs = 8 cups of water). Carry water with you all day and enjoy a few cups of tea.
Fiber-rich foods
Include high-fiber vegetables like broccoli, carrots, and leafy greens in your meals leading up to Thanksgiving or any anticipated decadent meal.
Probiotic foods
Consume yogurt, kefir, sauerkraut, or other fermented foods to support a healthy gut microbiome. You can enjoy these foods at breakfast or lunch. I love to have a light snack before dinner so I’m not starving during cocktail hour and I can relax and enjoy the company.
Light exercise
Engage in moderate physical activity earlier in the day to stimulate digestion and create space in your stomach. I highly suggest you go easy on the exercise so you are not famished. Over-exercising can make you more hungry – you know your body!
Mindful plate composition
At Thanksgiving dinner, fill half your plate with vegetables, choose lean protein like turkey breast, and moderate portions of starchy sides. This year I plan on enjoying wild salmon. The smorgasbord continues Friday night – pacing myself!
Add garlic
Consider adding garlic to your dishes as it has prebiotic properties that can benefit gut health.
Limit sugary drinks
Water is the way to go to avoid unnecessary calorie intake and digestive issues. I would also suggest a cup of hot water with lemon before your meals to improve your digestion. The lemon helps boost gastric acid secretion, which helps your body break down and digest food.
Eat slowly
Pay attention to your body's signals of fullness and avoid overeating by slowly savoring each bite.
“chew your drink and drink your food” - Ghandi
Take a walk after dinner
Last but not least, give yourself some time after your big meal before you sit or lie down. Your body needs to move and groove so it can digest and feel comfortable before being stationary.
With love and gratitude,
Genia
Taub’s wish you a Happy Thanksgiving