10 Tips for a Healthy (and Happy) Thanksgiving!

For many of us, Thanksgiving can be one of the hardest holidays to stick to your normal fitness routine and nutritional habits.

And while sometimes the splurge is well worth it, we’ve compiled a list of 10 ways to enjoy your Thanksgiving without feeling regret on Black Friday!

1. Start the day well-rested!

Sleep is a cornerstone of health that often gets overlooked. Getting 7-9 hours of quality sleep each night supports weight management, boosts immune function, and enhances your mental clarity. Poor sleep, on the other hand, can increase stress hormones like cortisol, which can lead to cravings and overeating.

When you’re sleep-deprived, ghrelin (the hormone that signals hunger) spikes, making you feel hungrier than usual, while leptin (the hormone that tells you you’re full) decreases, leaving you less satisfied after meals. This imbalance can lead to cravings, particularly for high-sugar, high-fat foods, as your body seeks quick energy. Studies have also found that lack of sleep alters activity in the brain's reward centers, making unhealthy foods even harder to resist.

Here are our top tips for a good night of sleep:

• Increase bright light exposure during the day

• Reduce blue light in the evening

• Avoid caffeine in the afternoon

• Don't take long or irregular daytime naps

• Avoid alcohol close to bedtime

• Keep your bedroom cool

• Exercise in the morning

2. Take your Acetyl L-carnitine first thing in the morning!

Acetyl L-Carnitine is an amino acid and one of the primary components required for your body to burn fat. Without it, your body will cease fat burning, and resort to storing fat around your body. Unsurprisingly, this will lead to weight gain. But, with optimal levels of ALCAR, your fat-burning mechanisms will be working like a well-oiled machine, burning off all of that annoying excess fat.

Acetyl L-carnitine will also boost your exercise performance, further aiding in weight loss. Benefits to exercise performance associated with optimal ALCAR levels include:

• Faster recovery time

• Increased oxygen supply to the muscles

• Boosted stamina

• Reduced muscle fatigue

• Increased blood flow to the muscles

• Decreased muscle soreness

• Boosted muscle power

• Heightened muscle energy production

• Increased muscle building

Click here to learn more about the benefits of Acetyl L-Carnitine!

3. Start your day with some cardio on an empty stomach!

One of Dr. Johnson’s favorite ways to start her morning is with a quick cardio session. Not only will it leave her energized for the day ahead of her, but working out in the morning is a painless way to get in a fasted workout. Working out while fasting has been linked to numerous health effects, including weight loss, higher fat-burning, and increased endurance.

When you’re in a state of fasting, your body has stopped breaking down food, and insulin levels have dropped. There is also no available glycogen (sugar) in your blood for your body to use as fuel. This forces your body to find another source of energy- usually fat. Lowered insulin levels will also allow body fat to be easily broken down and oxidized (burned) as free fatty acids.

In theory, this is why a fasted workout is more beneficial than a regular workout. As you push your body to find new sources of energy, your body eats away at stored fat.

Click here to read more about working out while fasting!

4. “Healthify” your recipes

We know that around the holidays, it can be hard to avoid breaking your usual nutritional habits. Especially when it comes to delicious (but unhealthy) family recipes! Luckily, there are easy and simple ways to make substitutions to your favorite recipes without sacrificing flavor.

• Reduce the amounts of fats, sugar, and salt in your recipes. Without sacrificing flavor, fats can be reduced by up to one-half, sugar can be cut by one-third or one-half, and salt can be removed by up to one-half.

• Make healthy substitutions.

  • Flour can be swapped for a healthier, gluten-free alternative like millet flour, black beans, or almond flour.

  • Milk can be substituted by a dairy-free alternative like nut, oak, or rice milk

  • White sugar can be swapped for brown sugar, agave, coconut sugar, or honey.

  • Bone broth can be used instead of chicken or vegetable broth.

Click here to read more about “healthifying” your recipes!

5. Choose your alcohol wisely

Multiple studies have proved that red wine is the only alcoholic drink that comes with health benefits, including reducing your risk of heart disease, relieving stress, supporting memory, and benefiting your teeth! Just be sure you’re sipping a natural, organic wine. Natural wine is higher in antioxidants, and nutrients, and has no exposure to harmful pesticides or herbicides.

We recommend you purchase your wines from Dry Farm Wines. Dry Farm Wines is not your typical Natural and organic wine producer; Dry Farm Wines Farms works with small farmers who grow their grapes organically. Dry-farmed grapes are higher in resveratrol, a polyphenol found in the skin of red grapes that gives red wine its antioxidant properties in protecting against cancer and heart disease. Dry Farm Wines are all sugar-free, have no additives, and natural yeast, and have lower levels of alcohol (meaning less sugar) and lower levels of sulfites (meaning less risk of a hangover).

6. Go on a post-dinner walk

In Italy, after-dinner walks have been a tradition for centuries. They call it a passeggiata. As a growing trend in the health and fitness community, more and more research is being published about the health benefits of a passeggiata. Some of the findings are below:

• Improved digestion- A walk after a meal has been linked to improved digestion. Moving your body after eating can stimulate the stomach and intestines, causing food to move more rapidly through the digestive tract. Several studies have even found that an after-dinner walk can prevent diseases like heartburn, irritable bowel syndrome, constipation, peptic ulcers, and colorectal cancer. Physical exercise after eating can also have a protective effect on the GI tract.

• Better blood sugar levels- Taking a passeggiata has also been found to improve blood sugar levels. This is especially beneficial for people with diabetes because a passeggiata can help prevent spikes in blood sugar after a meal. One study found that a light 10-minute walk after a meal was superior to a 30-minute walk at any time in terms of blood sugar management for people with diabetes.

• Lowered blood pressure- Several studies have found that an after-dinner walk can play a role in regulating blood pressure. Specifically, 3 daily 10-minute walks have been associated with lowered blood pressure levels. Moreover, several short walks per day are more effective for lowering blood pressure than one long walk.

7. Be sure to stay hydrated throughout the day

Thanksgiving is all about indulgence, but staying hydrated can make a big difference in how you feel throughout the day. Dehydration is often mistaken for hunger, which means you might pile your plate high with seconds when all you really need is a glass of water. Plus, drinking enough water supports digestion, prevents bloating, and helps you enjoy the big feast without feeling sluggish or overstuffed.

Hydration is especially important during Thanksgiving celebrations because rich, salty foods like stuffing, gravy, and casseroles can leave you feeling parched. Alcoholic beverages can also dehydrate you further, making it crucial to sip water regularly. A good rule of thumb is to alternate each alcoholic drink with a glass of water to stay balanced.

Start your day by drinking a full glass of water to set the tone, and keep sipping throughout the day. To make hydration feel festive, serve sparkling water with a splash of cranberry juice or a slice of orange. Foods like cucumber slices, oranges, and celery sticks can also help hydrate your body while doubling as healthy snacks before the main meal.

By staying hydrated, you’ll feel more energized, avoid overeating, and even keep headaches at bay—so you can focus on what truly matters: enjoying the food, fun, and time with loved ones.

8. Practice mindful portion control and eating

Thanksgiving dinners often come with an abundance of delicious dishes, and it's easy to overindulge. Practicing mindful portion control can help to enjoy the holiday feast without compromising their health goals.

Here are some tips for effectively implementing portion control:

• Use smaller plates- Using smaller plates has been proven to trick the brain into feeling fuller, faster. This visual trick can help you consume smaller portions without any extra stress.

• Listen to your body- As you eat Thanksgiving dinner, pay attention to your body's hunger and fullness cues. Before going back for seconds, try taking a beat to assess if you're genuinely hungry or just eating to eat.

• Prioritize protein and veggies- Try filling up your plate with a big side of veggies and lean protein (like Turkey) before reaching for desserts.

• Mindful eating techniques- Mindful eating encourages people to be fully present as they consume their meals. Try chewing each bite thoroughly, putting down utensils between bites, and engaging in conversation to slow down the eating process.

9. Add more bitter greens to your Thanksgiving Dinner

Thanksgiving meals are often rich and heavy, but adding bitter greens to your plate can help balance things out while boosting your nutrient intake. Bitter greens are dark, leafy vegetables that are packed with vitamins, minerals, and other micronutrients. Bitter greens include:

• Arugula

• Kale

• Endive

• Broccoli Rabe

• Dandelion Greens

• Frisee

• Mustard Greens

• Rapini

• Turnip Greens

• Watercress

• Okra

• Collard Greens

Bitter greens are especially beneficial because they’re high in antioxidants that help combat inflammation, which can be triggered by heavier, more indulgent dishes. They also contain essential nutrients like magnesium and potassium, which support heart health, aid digestion, and regulate blood pressure—something particularly helpful after a sodium-rich Thanksgiving feast. Beyond vitamins and minerals, bitter greens also provide the gut with beneficial prebiotic material, which is essential in supporting a healthy microbiome.

Bitter greens also aid the gut with their high fiber content. Bitter greens like spinach, collard greens, turnip, and mustard greens are especially high in fiber. Dietary fiber from fruits and vegetables can help reduce your risk of cardiovascular disease and obesity. Fiber also benefits digestion and can help your body absorb more nutrients- something you may find beneficial following a heavy Thanksgiving dinner.

Incorporating greens doesn’t have to mean skimping on flavor. Toss arugula with roasted squash, cranberries, and a drizzle of balsamic glaze for a festive salad. Add sautéed spinach or kale to casseroles for an extra layer of texture and nutrients. You can even sneak greens into mashed potatoes or stuffing for a subtle health boost without sacrificing taste.

For those with picky eaters in the family, try blending leafy greens into smoothies or using them in pesto for a vibrant and nutrient-packed sauce. With a little creativity, it’s easy to make greens a crowd-pleaser.

10. Most importantly, don't forget to cherish your time with friends and family!

Your health is important, but so is enjoying your time spent with family and friends. So, don't stress out if you have an extra slice of pie; one calorie-rich dinner will not ruin your entire health plan.

While following a healthy diet and lifestyle is key to staying on your journey to optimal health, keep in mind that it's okay to stray every once and a while! Just make sure you enjoy the foods you eat and use the healthiest, organic ingredients possible!

To learn more about optimizing your health at the Johnson Center, click here. If you have any more questions about your path to optimal health, email our office at thejohnsoncenter@gmail.com or call 276-235-3205.

The Johnson Center for Health services patients in person in our Blacksburg and Virginia Beach locations. We also offer telemedicine for residents of Virginia and North Carolina!