GRATITUDE
For Family, Friends…and Food!
Thanksgiving can be a time when we all choose to share in the giving and receiving of food that we may not be
accustomed to eating every day.
Here are a few hints to ensure this time of year is indeed filled with intentions of GRATITUDE as well as SELF-LOVE!
Tip #1- “A LITTLE GOES A LONG WAY”
Make a small plate. It can be tempting to want to “show gratitude” by stacking our plates high so everyone knows
how much we love their dish. Taking the time to chew slowly and eat mindfully will decrease your risks of
heartburn and ensure you are able to taste all the dishes-even if you make another small plate later.
Tip #2- “WATER IT DOWN”
Try to drink a large glass of water half an hour prior to your meal. This will energize your digestive track and
decrease the temptation to overeat. As well, IF you are partaking in alcohol, you should concentrate on drinking
water as well. Limit alcohol intake to avoid abnormal levels in blood sugar which can spike later and cause
interruptions in sleep.
Tip #3- “CARBS CAN BE OK-REMEMBER THE 5:1 RULE”
It’s all about the FIBER! We are constantly made to feel as though carbs are BAD. However, there is a significant
deficiency in FIBER when we look at the western diet.
We should remember that most foods should be eaten together in a fashion allowing for a carb:fiber ratio of 5:1.
This is why plants (like fruit) are wrapped in a special packaging filled with…FIBER!
And remember, don’t overdo it on breads. Save your carb/fiber dishes for the yams and veggies!
Tip #4-“MOVE IT”
Sitting after a meal is “no good”. Keep the good times rolling by taking a 10-minute walk after a meal. This will
continue to promote healthy bowel activity, promote energy, AND DECREASE YOUR BLOOD SUGAR LEVELS! As
well,
Tip #5-“GIVE IT UP FOR SOMEONE SPECIAL”
This time of year, can be difficult emotionally for some of us as we remember those who are no longer with us.
So, let’s make it count! I recommend a soft “fast” in honor of someone we love.
This gives your body time to process all the great dishes and optimize your metabolism. Try to do a 12 hour fast
one or two nights during the next week. I recommend 6 pm to 6 am. This way we can still enjoy company and
cuisine EARLY in the day as we embrace the gratitude and sacrifice of a fast.
Mental clarity, improved metabolism, improved sleep, better blood glucose control, decreased gastric reflux and
improved energy are only a few of the benefits of even a “soft fast”.
REFLECTION:
GRATITUDE is in fact its own “medicine”!
Remember DOPAMINE and SEROTONIN?
Saying GRACE before meals, expressing a simple “thank you” for company and cuisine can release these two
POWERFUL, POSITIVE CHEMICALS in our bodies.
DOPAMINE and SEROTONIN are two KEY neurotransmitters responsible for causing us to feel JOY and overall
WELL BEING!
Being and EXPRESSING GRATITUDE as well as putting on some good MUSIC will inject your spirit and body with
POSITIVE VIBES!
HAPPY THANKSGIVING!
