If you follow A Love Letter to Food on Facebook (and if you don’t, hop on over and “like” me!), you’ve probably seen at least a few posts from my 10-Day Countdown to a Healthy Thanksgiving. For the ten days leading up to Turkey Day, I’ve been posting recipes from around the internet for healthy versions of classic Thanksgiving sides and desserts. There’s been one for mashed sweet potatoes with goat cheese, a skinny green bean casserole, a pear-prosciutto-hazelnut stuffing that looks INCREDIBLE, and of course my very own Honey-Orange Cranberry Sauce. It’s kind of like the 12 Days of Christmas, but for healthy food–and with no lords a’leaping.

As Thanksgiving approaches, I’ve been giving a lot of thought to how to make this day of giving thanks one that is healthy for body, mind, and soul–and how to keep it from the pitfalls that can highjack it into unhealthy-ness. After all, it’s not just the piles of butter-laden potatoes and flaky pies that can lead us down an undesirable path, health-wise. Like many other holidays, Thanksgiving can come with challenges to our emotional and mental health, too.

So as the final countdown continues at T-minus-four days until the feast, here are 10 ways to have a healthier Thanksgiving. And the healthier your Thanksgiving is, the healthier it will be for those around you, too!

10 Ways to Have a Healthy Thanksgiving

1. Make a Thanksgiving eating plan (and write it down).

Research shows that just writing down goals significantly improves the likelihood of achieving them. Taking a moment on Thanksgiving morning (or before) to jot down a few goals for your day’s eating could benefit you more than you think. I’m not saying to write a myopically detailed regimen for your day, but even a couple of guidelines like “I will only eat one dessert” or “I will not go back for seconds” could mean the difference between eating the right amount and overdoing it.

2. Remember: it’s just a meal, and you don’t have to try everything.

Along the same lines as a written eating plan is this mantra: “It’s just a meal, and I don’t have to try everything.” It’s easy to attach major significance to the Thanksgiving meal, thinking “It only comes once a year, so I have to make it great” but thinking of it as just “Dinner for Today” can break through a lot of that mental baggage.

3. Practice gratitude (aka actually be thankful!)

In our family, we have kept a Thankfulness journal for the last nine years. Every Thanksgiving we bring it out and each write down a page or so about what we are most thankful. It has been a true treasure to read over our reflections throughout the years. Practicing gratitude brings us back to the heart of this wonderful holiday and allows us to focus on the things that are good. When we apply this to our food, we’re more likely to enjoy it; when we apply it to our family, we’re more likely to enjoy them.

4. Practice portion control.

It’s harder than it sounds. Not going back for seconds is one way to keep your portions in check, and other useful tool is to consider the USDA’s “MyPlate” guidelines when going through the buffet line. This visual model is a reminder to fill half your plate with fruits and vegetables, one quarter of your plate with grains, and one quarter with protein (with dairy as a modest side). If half your plate is veggies, you’ll have a lot harder time taking in too many calories.

5. Eat breakfast.

It’s a common practice on a major feasting day to precede the feast with a fast. In reality, however, our bodies are not meant to load up on one giant meal a day. They’re much happier when we spread our intake out over the course of the day, keeping our blood sugar and energy levels consistent. Starving yourself can actually slow your metabolism so that when you inevitably overdo it at the big meal (because you’re so ridiculously hungry) you’re likely to feel overfull–and possibly kinda miserable–for longer.

6. Eat mindfully.

Paying attention to your body’s cues of hunger and fullness is a great practice any time, and especially at Thanksgiving dinner. While it can be difficult in the midst of polite conversation, try to make the mental space as you eat to savor the bites you are taking. You will feel far more satisfied if you do.

7. Work in some exercise.

We all know about this one. It’s why Turkey Trots exist. It may sound like beating a dead horse, but exercising before a large meal will raise your metabolism to make room for a little extra indulgence, and could provide the endorphin boost you need to get through Uncle Bob’s inevitable animal husbandry tirades. A brisk walk, a bike ride, a hike, or even taking dance breaks between making side dishes are all great ways to work in some activity.

8. Give.

You may not have time to pass out canned goods at the homeless shelter in the middle of Thanksgiving Day, and that’s okay. (In fact, Thanksgiving is really not the time these types of organizations most need your help!) But what about going online Thanksgiving morning and donating to one of your favorite charities? Involving your kids in the decision could be an enriching family activity that will keep you mindful of the less fortunate.

9. Forgive yourself if you go overboard.

We’re all subject to overindulgence on Thanksgiving, and tomorrow is another day. So if you end up overdoing it, have compassion for yourself and make a mental or written commitment to healthy eating in December. It’s never too late.

And finally–and perhaps most importantly this particular November…

10. Don’t talk politics (or other issues you know will be contentious).

It’s just not worth ruining the holiday with a discussion that is far more likely to aggravate you and others than promote goodwill. If someone tries to bait you into discussing the election, change the subject–or suddenly realize you need to go get more green beans.

I guarantee you’ll be thankful you did.

Happy and Healthy Thanksgiving from A Love Letter to Food!

Kombucha is one of those trendy food items that seems to divide people into two groups: those who are really into it and those who have never even heard of it. You’re either going, “Um, YES, like every other cool person on the planet, I’ve been drinking kombucha since, like, 2010 and I brew it fresh in my basement in artisanal batches.” Or you’re like, “Kom-what-is-it-again? Isn’t that the new dance craze I keep hearing about?”

In case you’re in the second category, kombucha is a fermented tea beverage that’s often sweetened with fruit juice. It’s available in many health food stores and, increasingly, even mainstream grocery stores across the country. (I bought the bottle pictured above at Trader Joe’s.) I’m not sure when I first heard of kombucha, but like my experience with overnight oats, I was a little late to the game…and when I found out it was made using what’s known as a “SCOBY”–“symbiotic culture of bacteria and yeast”–it sounded, frankly, pretty disgusting. But when a fellow nutrition intern told me she loves the taste and drinks it everyday, I decided to do some research and actually give it a try.

See, kombucha has been touted as a functional food, meaning it is purported to have certain health benefits. Somewhere along the way, this fizzy drink has developed what marketers call a “health halo”–the perception that something is healthy (whether or not it actually is) based on associations we make with it, like “I see my yoga teacher drinking kombucha. It must be healthy!” I’ve seen it touted as a “detox” beverage that will heal your liver, boost your immune system, and prevent cancer. As a nutrition professional, I wanted to look into the facts behind these claims.

What can I say? I like my foods evidence-based.

So here are eight bits of information a nutritionist wants you to know about kombucha. I hope you’ll find them helpful, whether you’re the hipster already selling your own kombucha at the farmers’ market or the person at the grocery store wondering if that drink with the vaguely Japanese name is the same as Vitamin Water.

1. Kombucha is made with bacteria and yeast.

As mentioned above. Like sourdough or Amish friendship bread, kombucha begins with a bacteria and yeast “starter.” Therefore, people who have certain health conditions that compromise their immune system would do well to avoid it.

2. There have been no human studies conducted on kombucha’s health benefits.

Which is enough for me to say it has no proven health benefits.

3.  Home-brewing kombucha requires extreme caution.

Since making kombucha yourself involves fiddling with bacteria and yeast and keeping conditions perfect so your microorganisms don’t grow out of control or become toxic, it is a risky endeavor. If anyone ever offers me their home-brewed kombucha, I’m going to politely decline.

4. It’s an acquired taste.

An optimistic description I read about the taste of kombucha went something like this: “the flavor of sour apples and stone fruit mixed with tea.” While the taste depends on how a particular kombucha has been flavored, be aware that your palate is in for a very unusual experience. I would describe it as an acidic blend of sweet and sour.

5. Kombucha is a fermented food, and fermented foods have been shown to benefit the gut microbiome.

The evidence for the positive effects of fermented foods on the good bacteria in the gut is well documented. (See my probiotics post for more info.) BUT…

6. Ounce for ounce, it’s more expensive than other fermented foods with proven health benefits.

Yogurt, kefir, sauerkraut, and other fermented foods with actual scientific evidence of health benefits aren’t likely to cost you $3-5 for 16 ounces like kombucha will.

7. It might give you nausea, upset stomach or gas….lots of gas…

Or maybe that’s just me? (The gas part.) When drinking kombucha, keep in mind that it is a very carbonated beverage, which can have unpleasant GI side effects for some people.

8. Bottom line: If you are a healthy person who likes kombucha for its taste, I say it’s fine to drink it as your sweetened beverage of choice. Sugar-wise, it’s a far better pick than soda, and contains less sugar than fruit juice. It doesn’t appear to have any adverse health effects, but it certainly hasn’t been proven to have any health benefits, either.

Sources:

Ornstein, Beth. “For Your Information: The Wonders of Kombucha Tea–Is it Healthful or Hazardous?” Today’s Dietitian Vol 17, No 6, Pg 20. http://www.todaysdietitian.com/newarchives/060415p20.shtml

Weil, Andrew. “Cured by Kombucha?” April 18, 2011. http://www.drweil.com/health-wellness/balanced-living/healthy-living/cured-by-kombucha/

Zelman, Kathleen. “The Truth About Kombucha.” 2010. http://www.webmd.com/diet/features/truth-about-kombucha

We all know we’re supposed to eat more fruits and vegetables–at least 5 a day, according to the CDC, or even up to 9 a day. I’m still struggling with the thought of packing 9 fruits and vegetables into every day (and actually eating anything besides fruits and vegetables), but I do think working my way up to 5 is doable. However, if I’m going to achieve this goal, methinks I’d better start early in the day. Ignoring breakfast as an opportunity for fruits and veggies is kind of shooting myself in the foot, since I then only have two meals and maybe one snack over which to distribute my five. That’s pushing it. So lately I’ve been brainstorming ways to include fruits and vegetables at breakfast that are a little less obtrusive than just forcing myself to eat carrots next to my eggs, or an orange next to my cereal, like those sad “part of this complete breakfast” pictures they used to have in Cap’n Crunch commercials.

So here’s to including fruits and veggies in enjoyable ways that add to a healthy breakfast instead of just minimizing the damage of unhealthy options. Even if you try one of these twice a week, it’s a step in the right direction.

10 Ways to Eat Fruits and Vegetables at Breakfast:

1. Top waffles with fresh or frozen berries and a drizzle of honey.
2. Add spinach, kale, peppers, or tomatoes to an egg scramble.
3. Make a parfait of yogurt, granola, and peaches (or other fruit).
4. Make mini frittatas: bake eggs, cheese, and veggies like broccoli in a muffin tin (great to grab and go!).
5. Try sliced bananas and peanut butter on whole wheat toast:
6. Mix mango, nectarines, peaches, berries, or dried fruits into oatmeal.
7. Spread mashed avocado on toast and top with bacon for a quick breakfast sandwich.
8. Add beets or mushrooms to a potato hash.
9. Sprinkle fresh blueberries or other berries on cereal.
10. Experiment with smoothies–they’re a great place to pack in almost any fruit and even leafy greens (without tasting like leafy greens).