Before Thanksgiving, I talked with all of my clients about how they would approach this food – centered holiday. Having a plan can make a huge difference in how you approach food any day and especially on TG.

Even if you had a plan, it’s possible it was derailed by the pecan pie or you just ended the day feeling unhappy with your food  choices.

In response to overeating, it’s very common to “restrict” or cut back somewhat drastically in calories. Unfortunately, this tactic backfires 9x out of 10.

After a morning or afternoon of restricting which you might disguise as a “cleanse” or “detox” it’s extremely likely that you’ll end up overeating again the moment your resolve weakens.

Even those with the best “self control” can end up binge eating when faced with conflict with a bestie, being cast in a role you’re not happy with or questioning your position in your company.

Stress, emotions, and conflict when kept inside often lead to self – destructive actions.

The best response to overeating is to eat normally at your next meal.

Aim for the next meal to be home – cooked, full of nutrients and totally satisfying. You might enjoy some soup and kale salad. Don’t restrict any food groups, go for well rounded, healthy AND delicious – include protein, healthy fat and complex carbs. Juliet Doherty’s Curry is a great option!

In addition to having a well balanced meal, start to look at where you felt you went wrong. Are you being overly stringent with food? Do you need to allow yourself to be more flexible with your meal plan? Would you benefit from additional planning for meals in group and/or family settings?

And go a bit deeper. Is there work you need to do to improve your body image? Are you dealing with food fears or deeply worried that you won’t reach your body goals?

Here’s some good news : for long lasting, positive changes in your body you’ve got to play the long game. A single meal will not make or break your body goals and any results you see from short term calorie restriction will not serve you in the long term.

One of the most important things for dancers to know is that calories in/calories out as a method to reach your best body has been largely debunked. All calories are not created equal. This is why at The Whole Dancer you’ll never see calorie count recommendation or promotion of calorie counting as a way to reach your best body.

If you’re looking for support, The Dancer’s Best Body Program re – opens in early 2018. After the hoopla of the holidays you can focus in on yourself and use the tools, tips and coaching of this program to reach your personal best body in a sustainable and healthy way. Join the VIP waitlist here.

Black Friday Savings :

Need coaching now? Sign up for a single 30 – minute One on One Success session here, or a series of 4, 30 – minute coaching sessions here. Use code twdblackfriday for 15% savings through this Monday, November 27! This code is also valid on The Whole Dancer Program!

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1. Don’t Do the Night-Before-Thanksgiving Bar Crawl

If you’re over the age of 21, it can be tempting to go out with friends from home the night before Thanksgiving since everyone is home. Don’t! Being hung-over, tired, and dehydrated is not the way you want to start Thanksgiving.  Instead grab coffee, tea or dinner with your group of friends from home.

2. Get the Blood Flowing

On Thanksgiving morning, wake up and get the blood flowing with any type of physical activity. This doesn’t mean you need to go take class or go hard-core at the gym. My hometown does a 5k Turkey Trot race on Thanksgiving morning.

My mom and I walk the 5k for fun and to give us a jump start to the day before we start cooking. Another relaxing option is doing a restorative or gentle Vinyasa yoga practice. If there isn’t a studio open near you on thanksgiving there are lots of practices that you can find on YouTube.

3. Bring a Recipe That You Enjoy

Thanksgiving is often centered around meat being a main course of the meal. If you’re Vegan or Vegetarian, this can leave you with fewer options. Coordinate with your host and offer to bring an alternative protein and veggie-based recipe that’s either Vegan or Vegetarian friendly that you and your guests will enjoy. Maybe make this Kale Salad, that way you can precede any indulgences with something packed with nutrition.

4. Help with the Meal Prep

This goes hand and hand with #3. Help with preparing the meal, whether it’s a dish that you bring, or you help your host prepare a dish. My family does Thanksgiving with our friends that I grew up dancing with.

In additional to traditional Thanksgiving foods, we make Italian food. Gradually, it’s become my job to make the Eggplant Parmesan every year. It’s a great opportunity to improve your cooking skills and the host will most likely appreciate the help.

Also, meal prep will keep your mind off any food anticipations you might be worried about.

5. Pace Yourself

You know the phrase: it’s a marathon, not a sprint? Take that to heart on Thanksgiving. Pace yourself, there’s multiple courses and lots of food options. Don’t fill up on the first thing you eat. Plus, you want to give yourself lots of nutritious food options: veggies, protein, and carbohydrates.

Also, you are not obligated to finish the food on your plate.

6. Avoid Hot Button Conversation Topics During Dinner

Yes I know that’s a cliché Thanksgiving advice, but it’s a good tip! If you feel that a conversation is getting too heated (ergo venturing anywhere near politics), steer the conversation into a more neutral territory.

7. Help with the Cleanup

No one likes doing dishes, but this is a way to cope with any food stress you have. Keeping your mind busy on clean up gives your mind something to focus on besides everything you just ate. It prevents any food regrets you may have. Also, the more people that help, the faster the clean up goes.

8. Only Take As Many Leftovers That You Want and Know You Will Eat

I know I’m not the only one who has various family members shoving leftovers at them after a family dinner (no matter what time of year). Be realistic; only take the food you know you’ll eat for lunch the next few days.

Don’t take extra food or dessert home that will either just sit in your fridge and/or guilt trip you for the next week. Freezing left overs into lunch and dinner sized portions is a great way to meal prep for the following week.

9. Focus on the values of Thanksgiving, Not Just the Food

For the most part, people focus on the food for Thanksgiving. But remember that Thanksgiving is about being thankful and spending time with family.

Choose to focus on that element of the holiday more than the food. Maybe that means you pull a Linus (from the Charlie Brown Cartoon Series) and get up on your soapbox with your blanket to remind friends and family what they should be thankful for.

10. Be Kind to Yourself the Day After

You are allowed to take time off from dance and enjoy yourself. Never regret spending quality time with friends and family during the holidays.

Photo credit: InaFrenzy via Visualhunt / CC BY

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