The Day After Thanksgiving – Healthy Eating Strategies

The Day After Thanksgiving – Healthy Eating Strategies

Thanksgiving Day ~  A day for many of us that is full of buttery casseroles and enough pies to feed an army, despite the honest size of our gathering. Yet, for many Americans following this holiday tradition, the way we fuel ourselves the day after is potentially more important than how we eat on the day of. 

But wait, do not go telling your relatives that nutritionist Kathryn says that you can eat all the excess you want on Thanksgiving and it will not matter at all. Not my point. However, I am acknowledging that despite our best efforts to follow the thousands of articles like “10 Tips for a Thinner Thanksgiving”,  the day is still geared around food and we are most likely eating meals with all those yummy carbohydrate rich mashed potatoes, rolls, sugar filled yams, casseroles, and desserts that have not been on our tables in many months.

This is where our trouble begins. For many people, Thanksgiving marks the beginning of the food indulgences for the entire holiday season.

Creating the right mindset from the day after Thanksgiving into the remaining holiday season is crucial for many and their health. 

Unfortunately, we don’t have a true number to represent how many pounds on average that Americans really do gain over the holiday season, so I can’t give you “this big scary statistic”. (Make sure you fact check what you read online or hear on the radio.) The last creditable study on this topic was published in 2000, and they found on average no more than 1 lb was gained. However, due to the increase in the food industry’s seasonally processed food items, our eating and even social habits around food have changed over a 20 year span.

 Importantly, what I can give you are a couple strategies to help you keep those pounds off, not only through Thanksgiving, but for the remaining holiday season. 

I’m aware that these next few holidays may look different for many of you, thanks to Covid-19, so I hope you can take my tips and personalize them to fit your new holiday routine. 

Make an “After Thanksgiving” Plan

Sit down and plan. There is nothing like a good session with the pen and paper, or for you techies maybe the notes app on your iPhone, am I right?   However you do it, plan a healthy eating strategy to succeed.

Picture this: you go through a lot of effort to make an amazing Thanksgiving meal. You order groceries online, pre-cook some casseroles, decorate your home, and maybe send someone for a last-minute item you forgot.  It feels like weeks of work to have a great Thanksgiving. You go to all that effort only wake up the Friday after and not have anything other than left-overs to eat for the next three days.  No, I’m not suggesting a “cold-turkey” cut off: one day you’re indulging and the next day you’re expected to be back to perfect eating habits. Not at all. 

I am suggesting you plan for the days after. What are some veggies and lean proteins you can have ready in the freezer as you transition out of your butter coma? How can you re-use or combine your turkey and leftovers with healthy ingredients for a good balance and help you transition back to healthy eating?  

Planning ahead to transition back to healthy eating is one of your biggest weapons of success that many people undervalue. Whether you travel for the holiday or not, do you really want to be bloated and lethargic starting back to work on Monday? Make a plan! 

The “Food Is Fuel” Mindset

Focus your mindset on what food is. Food is many things to all of us: delicious, cultural, social, fun, it tells a story, and is a way many of us show love. But most importantly to our bodies food is fuel. Healthy food provides the nutrition and energy that keeps us moving.

I try to use the mindset that on special occasions, like Thanksgiving, food is fun, and a way to share my love language with my family. It’s often full of fat and sugar and all those yummy typically unhealthy things.  However, I do my best to shift back to my everyday, healthy mindset on food the day after Thanksgiving. That means finishing the leftovers within 1-2 days by repurposing or I toss them. I make the decision that my fridge needs room for next week’s new healthy groceries. This sets me up for success when being bombarded with temptations of holiday treats until the New Year.

I have to hand it to some marketing companies. They can take something you might not normally get, but make it holiday-themed and well, we want it. I’m looking at you Reese’s Cups shaped like Christmas trees, Hershey’s Peppermint Kisses, and Krispy Kreme’s cute reindeer donut. And of course, our kids just have to have the red and green Rice Krispie treats and the Hot Cocoa Grahams Goldfish…… Do not even get me started on those holiday Starbucks drinks! 

I think we let these things slip into our carts by calling it a temporary treat that we don’t enjoy all year long. But when the treats start in November (for some when the candy comes in during October) and we eat these treats all the way through “Grandma’s leftover Christmas Cookies” in January, these decisions have a big potential to negatively impact our health.

Over a two-month holiday stretch, our little treats keep our bodies in a calorie surplus. Calories equal energy, and more energy in than energy out means we gain mass.

Planning ahead and using a healthy, long term mindset when it comes to deciding to eat a holiday treat or not has the potential to help you come out of the holidays healthier this year.

Kathryn Terry, MS, CPT, PN 1

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Sustainable Healthy Eating Strategies That Aren’t Diets

Sustainable Healthy Eating Strategies That Aren’t Diets

You do not have to diet for the rest of your life to look the way you want to look and feel the way you want to feel. Yep, you read that right. However, I’m acknowledging you can’t eat plates full of processed carbohydrates and drink your teas and diet cokes to your heart’s content either. Lucky you, there is a middle ground. That is where long term, sustainable success not only lives but thrives! In this quick read, I want to give you 3 strategies that can be adaptable overtime for a true lifestyle change.

Diet Rules: Throw them out!

Like some of my clients, I personally thrive with rules. I outline foods I can’t eat and they are out the window. This year, before my wedding, I ignored all processed foods and desserts on several occasions including the Fourth of July and even my own birthday! I didn’t mind because I had a goal, was determined to achieve it and I knew these dieting rules were short-term. Unlike many diets, I had an end date for my challenge.

Most people will enter a new diet with the mindset of making a big change. Losing those pesky 30 pounds for good. And some people do see good success short term. Now, I don’t have to go into detail on why over time it will all be gained back, because we all know how it happens. (If you want to lean more about that here is a great article from Webmd.) What I will detail here is what you can do differently to prevent either those pounds from coming back, or if you’re at the beginning of your journey, starting off with the long term success in mind.

My first tip is to throw the rules out the window!  Unless you are doing a brief 30 or 60-day challenge prior to an event (like a wedding 😀 ) or making dietary changes necessary for something like a medical procedure, forget the rules.   Sometimes dietary rules are necessary, but they are given with the mindset of a temporary challenge. Beyond the challenge, nutrition should not follow the mindset of rules. Who likes to be told exactly what to drink or eat by anyone all the time? 

The Fattening Influence of Advertising

The amount of ads we are exposed to on a daily basis is enormous, and food ads are no exception. Seeing an ad for a McRib or a Super Cheesy Stuffed Crust Pizza on TV doesn’t just make us crave those foods specifically, but also crave the processed, higher in refined carbohydrate and calorie-dense foods in the same category. All these ads imprint on our subconscious. This is why when we travel somewhere unfamiliar or find ourselves hungry while running errands out-and-about we find ourselves choosing something from our subconscious covered in cheese that was advertised to us as a quick and easy grab.

How do you fight these ads?  Have a list handy of your best healthy food options, on your phone, or written down on a piece of paper you keep with you.  That way when you are at the quicker places on a time crunch, at your favorite healthier chain restaurants, or anytime you travel and feel pressured to make a quick decision, you can reference the healthy options on your list.  Planning ahead and having a list of healthy food choices handy can help you make better choices even on the most hectic schedules. 

What’s on the Plate?

Now, that we’ve talked about throwing rules out the window, and defeating the “quick and easy choosing” subconscious, what should be on our plate when we do go to eat? (A little background on me, my Nutrition Certification is through Precision Nutrition, and I love explaining the science behind their model.) Precision Nutrition (or PN for short here) presents an Anytime Plate Model that they share as a visual way to help build your mealtime plate.

Bianco Primary Care Family Practice healthy diet plate

I want you to close your eyes and think about how many of your plates actually look like this one. If it’s one-per-day, awesome, two per-day, even better! If it’s only a few a week or none at all, let’s get to brainstorming and figure out how to improve.

Just a few small changes could make that vegetable portion look larger.  How can we use what we cook our protein and vegetables in as our healthy fat portions for this meal? Using olive oil or avocado oil as a true healthy fat to roast your veggies in rather than using butter or steaming can be an easy way to increase your dietary Omega-3s, which helps reduce inflammation. Now keep in mind adjustments will need to be made based on activity level, fullness, preferences, goals, and results. PN is smart to also have sample plates for Post-Workout and a Vegetarian-based plate that I plan to share and write on and explain more of in the future. 

So how do you incorporate this daily? As I mentioned above, if your plates don’t look like this, what is one small change you can make for dinner tonight to get it a little bit closer? What is one dish at your son’s favorite fast food restaurant that looks close to this plate? Notice with The PN plate, there are no rules, just reminders to fill it with healthier options and portions. I hope you enjoy using this model to nourish you and your family by filling your plates with a variety of vegetables and whole foods of true minimal processing to carry you into a healthier future.  

Kathryn Terry, MS, CPT, PN 1

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Certified Nutrition Specialist and Fitness Trainer Joins Bianco Primary Care

Certified Nutrition Specialist and Fitness Trainer Joins Bianco Primary Care

In the effort to provide the best health care to its patients, Bianco Primary care has recently brought on board Kathryn Terry, a Certified Nutrition Specialist and Personal Trainer, to be the Bianco Primary Care Nutrition and Fitness Director. Proper nutrition and fitness are key components of treating the whole person so patients can get healthy and maintain optimal health. 

Recently, Bianco Primary Care Office Manager Eileen Smith interviewed our Nutrition and Fitness Director Kathryn Terry about her nutrition philosophies, reasons why she’s so excited to be a part of the practice and what patients can expect.

 

Eileen: Kathryn, we have so enjoyed having you as part of our practice for over a month now. What has you most excited about being part of the Bianco family?

Kathryn: Honestly Eileen, it is the ability to work with our patients by treating the whole person. By having their blood work prior to seeing them, and for some patients even years of bloodwork history- which is so valuable. I also have records of current medications/ past medications and diseases already notated, which helps save me time and gives me an idea of some factors affecting the patients’ metabolism before I even speak with them.

Eileen: How do patients benefit from seeing you in this primary care setting specifically?

Kathryn: Beyond having health history detailed, I now get to work hand in hand with their primary care doctor and work towards getting them off medications. We all get to take part in and see the lifestyle transformation that Dr. Shelley, Dr. Mike, and I all want them to have.

Eileen: Absolutely. Now, you said lifestyle transformation. What do you mean by that?

Kathryn: It means helping our patients achieve changes that will last. The framework we discuss and habit changes we build on are meant to be adaptable for the rest of the lifetime. Gone is the mentality of a 30 day fix when you’re feeling low, just to gain it all back after the holidays. Gone is the mentality of comparing yourself to “so and so’s” diet because you heard it worked for them last year. This is a lifestyle transformation that we work on together, and it is personal.

Eileen: Well that sounds different. So is there isn’t just one specific diet, that you have all your clients follow?

Kathryn: No, we step away from all the different “diets” that you see in the media and talk about a way of eating that is sustainable and works best for each client, in the present. Diets are not sustainable. Now I have seen plenty of people shed 10’s to even 100 lbs following a specific diet, but I have also seen them gain it back when life changed or when a roadblock was thrown in their way because they didn’t know how to eat when NOT following that diet. The lifestyle change that I will embark on with each client is designed to help them think and plan around these roadblocks.

Eileen: I really love how you just explained that. Can you share a little bit about the types of clients that you specialize in working with? Is it all weight loss?

Kathryn:Thank you, and sure! I actually work with a variety of clients. I have clients who are looking for weight loss yes, but I also have clients who are looking for weight/ muscle gain, and people in between. I’ve worked with many athletes in the past looking to fuel themselves appropriately for competition, and also helped the everyday mom planning for a family of 5 on little time and a limited budget. I truly have a wide range of experience in this field, and if anyone even has a question on if I could help them or not, please reach out!

Eileen: That sounds great, Kathryn. Now to my understanding you are also a personal trainer too right? Tell me about that part of your background.

Kathryn:Yes, I am a NASM Certified Personal Trainer and Corrective Exercise Specialist, inspired by my enjoyment of being physically active and sharing that passion with others. I decided to dive deeper into corrective exercise when I discovered through my experience that the injuries that so many people tolerate long-term and write-off for old age, simply are a result of moving incorrectly. This is where my “Type-A/ fix it” mindset plays as a strength, and allows me to see to the true root of someone’s problem. I then fix the pain or weakness through specific exercises, rather than non-immediate unnecessary surgery or medication.

Eileen: That sounds like a neat niche that some of our clients could really benefit from. Can you do any of that here at Bianco Primary Care without a gym?

Kathryn: This has been a tricky thing to figure out, if we are being honest. We have decided to offer three options for helping our members with their fitness. First is a simple workout routine. If someone would like guidance on what to do to help lose weight, gain muscle, train for a specific sport and/or gain endurance, or rehab a specific injury I can create a detailed plan month by month, to help take the guesswork out of their programming.

Eileen: So does that involve meeting with you in person at all?

Kathryn:Technically twice. It could be virtually nowadays, but I will meet with the member once to discuss their goals, talk about injury history, learn about what exercises equipment they have available, etc… Then we will meet once more to go over their plan I have created to make sure everything makes sense that I have included and the goals appear doable.

Eileen: Got it. So what do you offer beyond the workout design? Anything in person?

Kathryn: We do, we also offer virtual training for ½ hours and full hours, and in person training for full hours where I go to the client and train them in their home or at an outdoor space. This would be for those who need the extra guidance and accountability through the process of achieving their fitness goals.

Eileen: That sounds great Kathryn. The last thing I want to wrap up with is a question. There is so much conflicting information out on the internet from bloggers, influencers and coaches alike. If you had to tell our members one piece of advice to help them stay healthy, what would it be?

Kathryn: Wow, ah, honestly, it would be to not model your health journey after someone else’s. We all have so many different factors affecting our metabolism- things we can and can’t control- so why would you try to control your pieces to look like someone with a different genetic make-up, height, age, or even different gender than you? What research and time has told us is that a healthy diet, and physical activity leads to better overall mental and physical health. Here at Bianco Primary Care I hope to break down more walls of confusion and help each client personalize their long term, lifestyle plan.

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