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Writer's pictureLaura Kelly CNS LDN

Eating and Staying Healthy On Thanksgiving



Thanksgiving is a beloved holiday for one big, fat reason: stuffing. And we don’t mean the dish. The holiday is synonymous with overeating. Even a relatively nutritious meal can knockout your health plan if you overindulge.


To help you avoid a food hangover, we’ve compiled tips on how to eat healthy on Thanksgiving from our team:

  1. Eat slowly. It takes 20 minutes for satiety hormones to signal the brain that your stomach is full. Most Americans complete a meal in 3 minutes! This year, try eating slowly enough that it takes 20 minutes to finish your first plate. We bet you don’t even want a second!

    • To take this tip to the next level - practice putting your fork down 3 times during the meal.

  2. Eat a complete, balanced breakfast Thanksgiving morning. Going into the big meal hungry is a set up to over do it. Feed your body healthy meals at your normal times up until the festivities.

  3. Fiber, fiber, fiber. Fill your plate with plenty of plant foods. Fiber increases feelings of satiety and keeps you fuller longer, so you’re less likely to go for round two when you’re relaxing Thanksgiving evening. See the list below for examples of fiber-packed side dishes.

  4. Remember that Thanksgiving is only 1 day so enjoy it but skip the leftovers and get back to your regular diet starting the day after Thanksgiving.


One of the best tips to avoid overeating calories, saturated fat, and sugar on Thanksgiving is to ensure your table has plenty of healthy Thanksgiving sides. Here’s a list of plant-based Thanksgiving sides that are packed with fiber, phytonutrients, and antioxidants:

  • Quinoa salad with pomegranate seeds, tossed in vinaigrette

  • Butternut squash or Pumpkin soup (substitute chicken broth or vegetable broth for milk and cream)

  • Roasted carrots in olive oil, thyme, and sea salt

  • Irish mashed potatoes (substitute chicken broth or vegetable broth for milk and cream)

  • Brussel sprouts and rosemary roasted in olive oil (sprinkle in cranberries for some holiday flavor!)

  • Garlicky Green Beans

*As a bonus, try one of our favorite healthy Thanksgiving dessert recipes! See below!


While avoiding germs completely isn't possible, there are some tricks to staying healthy as people gather indoors for the holiday. Opening windows (weather permitting) and turn on fans throughout the space can help increase ventilation and reduce exposure to germs. Taking vitamin D, Vitamin C and Zinc for the days leading up to the gathering can also give your immune system a boost. Using mouthwashes and saline nasal sprays after gatherings can help reduce viral load, keeping infections at bay. For other tips, be sure to ask us at APEIRON Wellness, we are happy to share our antiviral protocols.


Here's to a happy, healthy Thanksgiving!


3 Layer Pumpkin Pie Parfaits

Ingredients:

For the granola:

  • 1 cup gluten free rolled oats

  • 1 Tb melted butter (coconut oil if vegan)

  • 2 tsp pure maple syrup

  • 1/4 tsp salt

  • 1/4 tsp cinnamon

  • 1/4 tsp pumpkin pie spice


For the yogurt and pumpkin layers:

  • 3 cups plain Greek yogurt (low fat preferable) or Coconut cream (low fat preferable)

  • 2 cups canned pumpkin puree

  • 2 Tb pure maple syrup, divided

  • 1/2 tsp vanilla extract

  • 1/2 tsp pumpkin pie spice

  • 1/2 tsp cinnamon


Directions:

  • Step 1: Preheat the oven to 360 degrees

  • Step 2: Mix all granola ingredients in a large bowl. Stir to coat the  gluten-free rolled oats.

  • Step 3: Spread the granola mixture on a backing sheet and place in the oven. Bake for 30-40 minutes, stirring occasionally.

  • Step 4: Allow the granola mixture to cool fully after baking.

  • Step 5: To make the yogurt layer, combine the Greek yogurt or Coconut cream with one tablespoon maple syrup and ½ teaspoon vanilla. Mix using a hand mixture until smooth.

  • Step 6: To make the pumpkin layer, combine  the pumpkin, one tablespoon of maple syrup, pumpkin pie spice, and cinnamon. Mix using a hand mixture until smooth.

  • Step 7: Use 8 oz cups to build your parfaits. Start by adding granola to the bottom of the cup - enough to fully cover the bottom of the cup. Next, add a layer of pumpkin then a layer of yogurt. Add another layer of granola and continue building until the cups are filled to the top. Finish by sprinkling any remaining granola on top of each cup.



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