#112, Two Things that Will Help You at the Thanksgiving Day Table (Or Any Food-Centered Gathering)11/21/2023 If you have made it this far in the game and still feel like you are staying committed to your holiday weight loss or maintenance goals or simply honoring your body with those good choices, then you will still want to listen to this episode. Also, if you feel yourself on nutritional rocky ground these days then really pay attention to what we talk about today. In this episode I am going to break down two things you can do that will help you make wise choices at the Thanksgiving Day Table without leaving you feeling like you're in diet prison. This isn’t just an important concept for Thanksgiving, either, there are many food-centered gatherings from birthday parties to get-togethers with friends that will find you leaning toward choices that neither serve your body nor your plans. I love big dinners, especially when I get to cook them. I don’t so much love the dishes, but I love putting in all the work, seeing it come together, and then enjoying that dinner with family. My younger brother likes to jokingly warn people to stay out of the kitchen because he says, “We’re just getting in the way of her choreography.” And, to be honest, that is how it feels. As a farm and ranch wife, there are plenty of opportunities for cooking large meals for many people. So, this is a situation I find myself in often and I really like it. That being said, it is so easy to go overboard when there is so much good food and the activity feels special or important in some way. And, some dinners, like Thanksgiving, really do come around only once a year. How do we combat this, staying in the driver’s seat while simultaneously enjoying the experience? There are two means I use regularly in this situation to make good choices and feel at peace. The first is a tool and the second is a thought. 1.The Hunger Scale 2. A truth The first thing I use is the hunger scale. I like to make sure I’m really hungry before I sit down at the Thanksgiving Day table. This requires me to not be nibbling and snacking on everything as I cook. Next, when I sit down to eat I make sure that I drink 8 oz of water before I come to the table and have at least 8 oz of water in front of me. Next, I eat and savor my food. When I reach the point that I could still go for a brisk walk after the meal but couldn’t go on a jog then I have reached my sweet spot on the hunger scale. At that point I’m done. I don’t finish what is on my plate, get desert, or go back for seconds. And, I don’t eat again until I’m hungry. This is important too because many food-centered gatherings, just like Thanksgiving, go on for hours and you can eat pre-dinner, dinner, and after-dinner delights for a very long time. Now, let's talk about the thought. It is truly important that you have truthful and powerful things to say to yourself whenever your brain offers dessert, wants to go back for seconds, or desires to start grazing on the appetizers. Now, not any thought will work. You have to think like you were talking to a toddler or teenager. This thought has to be honest, kind, and firm. For example, if my brain wanted to go munch on the chips and dips I could say. “I’m fine. That would just make me feel bloated later since I ate enough food already. I could always make that for myself tomorrow.” Do you notice how all those thoughts are true, bring hope into the conversation, are firm? Let me tell you that this combination in your thought is powerful and will help you take steps that you can be proud of later. So, there you have it, when you sit down in front of the Thanksgiving table. I pray that you are able to use these two tools with success. Remember as you enjoy your food-centered gathering, use the hunger scale and take command of the thoughts in your brain with truth, peace, and firmness. Well, I am off. I’ll be back next week with another great episode all about staying healthy in the holidays. Until then, all my love. Talk to you next week!
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