Since 1924, the American Heart Association has been fighting heart disease and stroke and helping people to live longer, healthier lives. Our local AHA shares ways that you can stay healthy, get involved and help raise awareness right here in NEPA.
Keep Heart Health in Mind This Thanksgiving
The turkey is roasting in the oven. The pies are cooling on the counter. And you may be telling yourself, “Thanksgiving Day is no time to be overly rigid about what I’m eating.”
Holidays tend to bring out all-or-nothing attitudes about eating – however the middle ground allows for enjoyment, peace of mind and health. And while some people, including those with diet-related medical conditions such as diabetes, might require more thoughtful planning, everyone can make simple, healthy last-minute choices that enhance the day. Here are a few suggestions from health experts:
Don’t skip breakfast
Eating to prevent overeating might seem counterintuitive, but starving yourself in the morning can lead to trouble later. Saving room for a big meal tends to lead to being over-hungry, which may cause you to eat past the point of discomfort.
A simple breakfast – a bowl of cereal or oatmeal with some fruit, or granola and low-fat or nonfat yogurt high in protein – helps us make more intentional decisions throughout the day.
Think ahead about how you’ll eat …
Most of us know what to expect from our family’s traditional meals, so have a plan for the hurdles. Visualize filling your plate with whole grains and colorful fruits and vegetables as recommended by the American Heart Association and in the federal Dietary Guidelines for Americans.
The basics of healthy eating are the same regardless of the day. Fruits, vegetables and whole grains are full of fiber, which helps regulate blood sugar and has other heart-healthy qualities.
… and drink
Alcohol can be one of the biggest holiday challenges for adults. When people start drinking, their inhibitions can go out the door, often along with health behaviors.
If drinking is typically part of your holiday celebration, pace yourself. You can also try a mocktail or just fill your glass with unsweetened sparkling water or iced tea. (The federal dietary guidelines say that people who don’t drink shouldn’t start and that drinking less is better for health than drinking more.)
Don’t trick yourself
When it’s time to carve the turkey, many prefer white meat because it has less fat, however, adding gravy can add saturated fat and sodium.
Keep your focus on the whole plate and keep portions reasonable. You can leave room for a taste of traditional Thanksgiving foods that are salty and fatty, especially if that’s outside your usual routine. It’s OK to have a few bites but keep an eye on your serving size.
Room for dessert?
The same thinking applies to dessert. If you’re going to have pie, make it a small piece, and go easy on the whipped cream. Or opt for fresh fruit instead.
It’s possible to enjoy desserts without going overboard. Holiday meals, which often consist of cultural foods and traditions, highlight another aspect of healthy eating that goes beyond physical nourishment and nourishes our souls.
Make movement part of the plan
Physical activity, even a little bit, is a good idea any day. It can lower cholesterol and blood pressure, help maintain a healthy weight and lower your risk of having a heart attack or stroke.
A little group exercise can shift the day’s focus in a fun and healthy way.
So, take a walk around the block with grandma, or go play with the kids in the backyard. Remember what you’re there for – focus on the relationships with the people you love.
