10 Easy Tips to Prevent a Turkey Coma on Thanksgiving Day
The holidays are quickly approaching, and with them, the opportunities to indulge, and maybe even over-indulge, in our favorite holiday foods, from turkey and stuffing this month to sweet treats and festive cocktails throughout the rest of the year.
When it comes to Thanksgiving, many of us will find ourselves sluggish after enjoying the big meal with all the sides, whether we eat at noon, mid-afternoon, or closer to evening. For years we’ve believed that our subsequent yawns and tiredness were due to the tryptophan found in the turkey, but that may not be the case after all. In fact, it’s more likely due to our blood flow rerouting from our heads to our stomachs to help digestion, which can make us sleepy and ready for a nap.
Rather than missing out on all the holiday fun this year, we checked in with gastroenterologist and internist Wendi LeBrett. M.D., and Mareya Ibrahim, aka Chef Mareya, The Fit Foodie and author of Eat Like You Give a Fork: The Real Dish on Eating to Thrive, for their tips on ways to avoid a turkey coma on Thanksgiving day.
Hydrate
Chef Mareya says that thirst can disguise itself as hunger, which may in turn motivate us to eat more. Rather, she says we need to drink at least half our body weight in ounces of clear liquids like water daily. By doing so, we’ll be less likely to overeat.
Don’t Skip a Meal
While it may be tempting to skip breakfast, or even lunch if your Thanksgiving feast is later in the day, in anticipation of the day’s big meal, don’t. Dr. LeBrett says skipping a meal could be a recipe for overeating, and Chef Mareya agrees. “A huge meal can tank your blood sugar, so better to eat a couple of hours before, having some good protein and fat, and then eating a moderate Thanksgiving meal.”
Pay Attention to Protein
For a lot of us, the side dishes are the most enticing on the table when it comes to Thanksgiving. And while we can certainly dig in, Chef Mareya suggests trying to eat about 30 grams of protein (4 to 6 ounces of turkey) before digging into the carbs. “Your blood sugar will stay sustained and you’ll be more full with the protein,” she explains.
Go for the Veg
Foods with higher fat and carbs, like a Thanksgiving spread, could cause our blood sugar to spike, which leaves us feeling tired and sluggish. To counteract that, Dr. LeBrett suggests dishing up seasonal superfood vegetables like brussels sprouts and squash that are not only filled with fiber but good for our heart health.
Watch the Alcohol
Raising a toast to family and enjoying a glass of wine or cocktails with friends is a Thanksgiving tradition for many. Keep in mind, though, that alcohol can be a temporary sedative, so if you want to keep sleepiness at bay, try not to overindulge when it comes to alcohol.
Wait for Dessert
You don’t need to skip that slice of pumpkin pie to avoid a Thanksgiving food coma, but give it some time. “Although I know you’re really looking forward to that pumpkin pie or apple crisp, eating dessert right after you eat a big meal is the sure recipe for a food coma turkey day. Wait at least an hour after you finish the meal, and you might even find you don’t have as much room as you thought you did,” says Chef Mareya.
Eat Mindfully
After you’ve helped yourself to the turkey and other dishes on the table, before digging in take a moment to smell the aromas and think about all of the love and care that went into making the meal. Thanksgiving is a terrific time to practice mindful eating, including putting your utensils down between bites; chewing thoroughly to experience the flavors and textures, and stopping to consider whether or not you’re truly hungry before going back for seconds – our bodies need about 20 minutes to determine whether or not we’re still hungry.
Get Some Sleep
The holidays are a busy time of year for everyone, and even more so if you’re the one hosting the festivities. It’s easy to get wrapped up in the hurriedness of the season, so it’s very important to be sure you’re getting seven to eight hours of sleep a night on a regular basis.
Take a Digestive Enzyme
If you find that you need a bit more help with your digestion around Thanksgiving, that’s ok, too. “Sometimes just taking a digestive enzyme supplement can really help with the calorie overload that can shut your body down with digestion,” says Chef Mareya.
Get Some Sleep
The holidays are a busy time of year for everyone, and even more so if you’re the one hosting the festivities. It’s easy to get wrapped up in the hurriedness of the season, so it’s very important
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