It’s that time again! Tight pants, bloated stomachs, and cross-talk at the dinner table. Why of course, it’s Thanksgiving! Whether you are traveling or staying in this holiday, we can all concur that it is a time of oh so delicious foods we usually feel guilty after eating. Well, you are in luck this year. Makers Nutrition has got you covered with tips and tricks on how to enjoy your day, and dare I say, not fall into a food coma.
Have a Game Plan
According to the Calorie Control Council, the average American eats 4,500 calories on Thanksgiving. Instead of filling up in one sitting, be a bit more mindful of what you are consuming. Moderation is key to staying bloat-free. And don’t go thinking that not eating until the big meal will serve you any good—because it won’t. That can actually harm your health. Instead, have a balanced, protein-rich breakfast and maybe a light lunch with non-starchy vegetables (abcnews.go). Think about it. If you skip meals, then you are probably going to overdo it at the one you do eat.
Though there will be an endless table of food to look forward to, be sure to keep hydrated throughout the day. Sometimes we mistake thirst for hunger, and this can lead to dehydration. So keep water in mind before the big meal.
Exercise. The minimum of a 30-minute walk could keep you from feeling overstuffed and bloated after turkey time. Perhaps you use pre- or post-workout supplements, which are some of Makers Nutrition’s most popular blends. Mix that up and start your day right with some movement.
Game-time
With the football game on in the background, sit down to Thanksgiving dinner with realistic expectations for yourself. This month on Good Morning America, nutritionist Maya Feller suggested knowing your goal: “If your goal is to maintain your current body weight, have one plate with the majority of the plate as non-starchy vegetables. If your goal is to lose weight you will need to adhere to your current diet plan and be very mindful of limiting your intake outside of your nutrition prescription” (abcnews.go).
Don’t Feel Bad, Feel Glad
Here is a list of hidden vitamins in your Thanksgiving meal that might lessen the guilt load:
Vitamin A: Found in sweet potatoes and butter (don’t overdo it though), Vitamin A is fat-soluble and is key to maintaining vision, body growth, reproductive, and immune health (healthline). It actually lowers blood cholesterol levels, thereby reducing the risk of heart disease and stroke (organicfacts). Vitamin A also fights inflammation and helps reduce skin spots (prevention).
Vitamin B: According to The Old Farmer’s Almanac for Kids, Vitamin B helps produce red blood cells and create/release energy. Vitamin B2, aka riboflavin, is an antioxidant that fights free radicals that can cause harm to cells. It may even prevent early aging (dailyburn). Vitamin B will most likely be the easiest to find at Thanksgiving. It is in turkey breast and ham. Better yet, turkey breast is one of the leanest proteins, filled with vitamins and minerals including B6 and B12, selenium, zinc, and niacin (almanac).
Vitamin C: Broccoli, potatoes, cauliflower, collard greens, green bean casserole, Brussel sprouts, cranberries, cranberry sauce, even PUMPKIN and APPLE PIE. Believe it or not, Vitamin C is found in all of these yummy sides and yes, dessert! Vitamin C helps the body fight infection, keeps our gums and muscles healthy, and can even help protect against cancer and asthma (almanac, lifeextension).
Vitamin D: We sure have spoken a lot about the wonders this vitamin can do for our bodies (https://www.makersnutrition.com/news/2017-10-09-have-no-fear-vitamin-d-is-here/, https://www.makersnutrition.com/news/2017-09-27-an-innovative-pairing-led-and-vitamin-d/, https://www.makersnutrition.com/news/2017-09-21-get-out-and-get-some-sunlight/). From decreasing the risk of MS in women to making strong teeth and bones, Vitamin D is very important. It is in milk, fish, and egg yolk, though at Thanksgiving it could be found in sweet potatoes (if you put milk in them), and green bean casseroles (almanac).
Vitamin E: Cholesterol balancing, disease-preventing Vitamin E works to repair damaged skin cells. It strengthens the capillary walls, improving moisture and elasticity of skin. Vitamin E can play a major role in balancing hormone levels, which means controlling allergies and weight gain (draxe). This vitamin also keeps liver and eye tissue healthy and protects the lungs from pollution (almanac). If there is a green leafy salad on your table, then you will definitely be getting a dose of the many benefits Vitamin E has to offer.
Vitamin K: Typically referred to as potassium, Vitamin K is most known for its blood clotting abilities. It can prevent calcification in the heart, which becomes a major cardiovascular condition. Look around, you’ll be able to spot this vitamin in leafy greens, pork, dairy products, and collard greens (almanac). To learn more about the studies done with potassium, click here: (https://www.makersnutrition.com/news/2017-10-12-the-power-of-potassium-the-mineral-that-can-save-your-life/).
The Day After
You tried your best and your stomach still feels a bit sick from the day before. Tim Boyer of Exam Health suggests several supplements to relieve the bloating or stomach cramps:
Probiotics could be what you need. They are known as the “friendly bacteria” that are relatives of the good gut bacteria your body needs for maintaining a healthy digestive system. They help with irritable bowel syndrome (IBS) and diarrhea (examhealth).
Glutamine, which can be found in Makers Nutrition’s POST WORKOUT MATRIX, is another supplement that can help you out. Aside from potentially increasing the absorption of nutrients during digestion, glutamine has been reported to serve people with too much bad bacteria in their gut, which causes diarrhea (examhealth).
Artichoke. Here’s an interesting one. Extract from artichoke leaf can relieve indigestion, vomiting, reduce nausea, abdominal pain, and gas. Artichoke extract is believed to work by releasing bile from the liver, reducing heartburn (examhealth).
De-Glycyrrhizinated Licorice (DGL) consists of a naturally occurring substance known as glycyrrhizin. It is known for its side effects of water retention and high blood pressure. Health experts such as Dr. Weil hail the de-glycyrrhizinated form. Used as a natural supplement for treating heartburn and gastric acid reflux disease, de-glycyrrhizinated licorice increases the release of mucin from muc ous cells in the stomach, protecting the stomach’s inner layer (examhealth).
Chamomile is a popular supplement most people know in tea form. It has been used for centuries by naturalists to calm anxiety and help people fall asleep. Its calming properties are so unique that chamomile can treat nausea, bloating, cramps, and an upset stomach (examhealth). Some call it magic.
Maybe you’ve been inspired to add one of these supplements to your dietary supplement line. Maybe you want to mix several of them. Say when and Makers Nutrition will be here to follow through as your full-service provider. Who knows, your product might be the next great post-Thanksgiving solution!
Sources:
- https://www.emaxhealth.com/8782/10-must-have-supplements-make-your-thanksgiving-more-enjoyable
- http://abcnews.go.com/Health/thanksgiving-pre-tox-eat-healthy-week-thanksgiving-day/story?id=51229269
- https://www.almanac.com/blog/everything-almanac-blog/ins-and-outs-vitamins-thanksgiving-meal
- https://www.healthline.com/nutrition/foods-high-in-vitamin-a
- https://www.organicfacts.net/health-benefits/vitamins/health-benefits-of-vitamin-a-or-retinol.html
- https://www.prevention.com/beauty/5-best-vitamins-for-beautiful-skin/slide/2
- http://dailyburn.com/life/health/benefits-vitamin-b-complex/
- http://www.lifeextension.com/magazine/2008/4/Newly-Discovered-Benefits-Of-Vitamin-C/Page-01
- https://draxe.com/vitamin-e-benefits/