Looking to maintain not gain this holiday season? Tips from one of our wellness experts

 

Thanksgiving wellness tipsAmy Ramsey, manager of TMC Employee Wellness & Engagement, mom, marathon runner, hiker and all around fitness guru shared these tips for all those looking to enjoy this holiday season while maintaining and not gaining.

Avoid large plates

Serve reasonably sized servings on smaller, appetizer plates instead of a massive dinner plate. If you’re hosting, do everyone a favor and keep your larger plates hidden away.

We eat with our eyes before we even take the first bite of food. I don’t know about you, but two tablespoons of hummus loos a lot less depressing if served on a smaller plate filled with veggies and seedy crackers than alone on a large plate.

We are all tempted to fill the plate when serving our selves, so think smaller plates for portion control.

Slow down

Clearing your plate is not a race, so there’s no need to preload your fork for each bite. Taking breaks will extend the time it takes to eat your meal and possibly reduce the amount of food you eat.

Did you know that it takes between 15 to 20 minutes for your brain to get the signal that your stomach is full? Give your stomach a chance to catch up with your brain!

Turn off the distractions

Televisions, phones and laptops should not be near your dining table. When electronics and other distractions have our attention, the amount of food that we’re putting into our mouths does not–it’s the perfect environment for mindless eating.

Thanksgiving can be a great day to have some football on in the background, so you may let this one slide for the special day, but losing the distractions is a good, all-around general tip for everyday meal times.

Freshen your mouth

When you’re done eating, keep your mouth busy with a piece of gum, or head to the bathroom to brush. Keeping a clean mouth may be motivating enough to keep us from mindlessly grazing on food.

I couple this tactic with shutting off the kitchen lights after dinner is done, and I’m definitely less likely to go looking around after the kitchen is “closed.”

Happy Thanksgiving. I hope you can find time to relax and enjoy whatever it is that makes YOU happy!

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