When it comes to Thanksgiving and the holiday season, it’s all about the three F’s: family, friends and —of course — feasting! It’s easy to get caught up in the flurry of the holidays, and that includes overindulging in food and stress. As you plan this Thanksgiving, build in time for activities and mindfulness that will help you and your kids be your best selves during the holiday season.
Gratitude activity or craft
“Thanksgiving” is literally expressing gratitude. Many families view the holidays as a time to “count their blessings.” Use Thanksgiving (or the entire holiday season) to engage your kids in a gratitude activity or craft, such as:
- Gratitude tree: Create a paper tree or place branches in vase. Ask family members to write what they’re thankful for on paper leaves.
- Thankful tablecloth: Use white butcher’s paper as a tablecloth for your holiday meal, provide markers and colored pencils, and ask everyone to draw and write messages of gratitude.
- Gratitude rocks: Ask each guest to paint one rock with words or pictures of gratitude and one with inspiring words of encouragement. The gratitude rocks can be displayed at home while the encouragement rocks can be set out in the community.
- Thankful jar: Give each person several slips of paper to write what they’re grateful for about someone else in the group. Take turns reading the positive messages aloud during your holiday gathering.
Volunteer
Volunteering with your kids is a great family bonding activity that also teaches empathy, compassion and the value of giving back. This Thanksgiving, your kids can help you purchase food to donate so another family can enjoy a holiday dinner. You could also help serve a holiday meal at a local community center, participate in a coat or toy drive, gift wrap at a senior center, or even sponsor a family for the holidays who would not otherwise have gifts to open on Christmas morning. Not only do these activities provide joy for others, but they help build a strong sense of community and social responsibility in our kids.
Plan time to move your body
You don’t need to embrace the family Turkey Trot on Thanksgiving morning to get everyone involved in some kind of movement. After a big holiday meal, enjoy a nature walk outside. Or, if the weather cooperates, play a family game of football, basketball or soccer. If it’s too cold or wet, cue up a family yoga video or turn up the tunes and have a family dance party. If nothing else, your kids will work their ab muscles laughing at your dance moves.
Trust your gut
When it comes to holiday meals, the abundance of visually appealing and deliciously smelling food choices makes it nearly impossible for us to resist trying something of everything. Mindfully eating can help you slow down, savor each bite, and more easily follow your body’s hunger and fullness cues. Try to wait for 20 minutes after eating before going back for seconds (or dessert) to give your body time to recognize your cues.
Try it all, but try it small
Go ahead and try every food you’d like! Keep your serving of each item to a 1/4 cup so you have room for each thing. With so many options, it’s easy to overfill your plate and end up with an “eyes are bigger than your stomach” situation. The variety of foods and tastes also encourages our brains to override our fullness cues, so keeping servings small helps us avoid overconsuming.
Drink water with your holiday meal
Proper hydration helps your body digest food and turn it into energy, both of which contribute to more regulated hunger and fullness cues. Pausing to drink water between bites also helps us slow down while we’re eating so our body has time to register fullness. Sometimes thirst can even be mistaken for hunger, so regularly drinking water helps prevent this confusion.
Involve your kids in holiday meal prep
They may not be ready to baste the turkey or roast the sweet potatoes, but your kids can help you create raw veggie platters and fruit turkeys instead of heavier appetizers. Plus, eating fiber-rich veggies and fruit before the main meal can aid digestion and increase feelings of fullness so you’re less likely to overindulge during the main meal.
Be aware of food allergies
If your child or a guest has celiac disease or a food allergy to something like milk, soy or nuts, it’s important to take extra precautions to avoid dishes with those ingredients and/or to prevent cross contamination.
- Label check: Run all ingredients past your guest with the allergy. Many times, ingredients have different names that we don’t realize include the offending item.
- Food prep: Prepare allergy-safe foods in separate, pre-cleaned areas and in clean dishes. Cover all dishes with aluminum foil to avoid cross contamination.
- Accept and offer help: If you’re hosting, allow your guest with the food allergy to bring a couple of prepared dishes so they know there will be safe food options. If you’re visiting, offer to help cook the meal when you arrive so you can be sure there are allergy-safe choices.
- Serving: Place allergy-safe foods in a separate area with their own serving spoons. You may also suggest that guests with allergies serve themselves first.
The holidays certainly do have the potential to leave us harried and overwrought. By having an attitude of gratitude, moving your body, and practicing mindfulness, you’ll be well-prepared to enjoy the season with your family and friends.
