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In spite of health warnings about the dangers of overeating and the resulting food-induced coma men have been known to fall into in front of the TV set, Thanksgiving really can be a healthy holiday – it just depends on how you look at it. Let’s deconstruct Thanksgiving and examine the ways it can be good for you, both mentally and physically.
The meal
The traditional Thanksgiving meal is a combination of nourishing foods: turkey, sweet potatoes, cranberry sauce, wine, and equally nourishing, but also excessively-high-high-calorie ones, too: mashed potatoes, gravy, stuffing, pumpkin pie. The key is not to deprive yourself of things you like but to add more of the healthier ones and fewer of the heavy calorie-laden ones.
- Turkey – high-quality protein that is good for you in moderate amounts. It is also a source of tryptophan, an amino acid which has a calming effect on the brain. You might want to know that the good effects of turkey are canceled out if it is blanketed under a cloak of buttery gravy.
- Sweet potatoes – have been found to fight inflammation and are an excellent source of complex carbs that are low on the glycemic index. Marshmallows optional.
- Cranberry sauce – cranberries contain polyphenols, flavonoids and Image may be NSFW.
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proanthocyanidins, antioxidants which modulate cell-signaling pathways and could cause disease. They also contain antioxidants that get rid of oxidated cells that contribute to aging. - According to URMC researcher John Cullen, daily moderate drinking is good for your heart. Weekend binging and getting plastered is not. A glass or two of red wine goes very well will turkey. Just bear in mind that many a family meltdown has been fueled by alcohol.
Other menu items are fine in human-sized amounts: green bean casserole, Image may be NSFW.
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mashed potatoes and gravy, stuffing, pumpkin pie. It’s helpful here to understand what makes up a normal sized portion. Here’s a handy reference chart from WedMD that will help you understand portion sizes.
Giving thanks with friends and family – lots of benefits
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Getting together with friends and family is one of the healthiest things you can do, and an activity men sometimes fail to take advantage of unless their partners coax them into it. Having social supports can lower stress, blood pressure and prevent the release of inflammatory markers that have been implicated in diabetes and metabolic syndrome.
On the down side, holidays also can bring out the worst in families. Adopting a mindful, non-judgmental approach when uneasy situations arise can be healthful and will help you focus on what is good about the situation – even if it means you’re grateful because you only see them a few times a year. Families can also be big saboteurs of healthy resolutions: your sister or mother may have slaved away on the meal and might not be satisfied with anything less than a clean plate. This is where taking a deep breath and going with the flow will help.
Don’t neglect a nice walk in the fresh air
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After a big meal, it can be tempting to hit the sofa, but why not get the clan together for a walk outdoors? It will help cancel out what you’ve just eaten – and brisk exercise can even release endorphins (the runner’s high) – helping facilitate peace and tranquility among family members.
Be grateful for what you have
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Lastly, realize that being grateful for other things in your life will benefit you in the long run. Instead of looking at the glass half empty, think about all the good things you do have, be it your children, pets, a job, your health, being alive – the list is endless. And in the end, no matter how bleak a situation might be, there is always something to be thankful for – football.
The editors of URMC Men’s Health would like to wish everyone a healthy and Image may be NSFW.
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happy holiday. We will return to our regular schedule next week.
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