(Disclaimer: Please excuse any errors. This transcript was made using AI technology.)

Music 0:00
Welcome to the Atheists in Recovery Podcast, where we talk about finding hope in recovery. And now your host, Dr. Adina Silvestri.

Adina Silvestri 0:11
Bonjour Atheists in Recovery land and welcome to Episode 70 of the Atheists in Recovery podcast. And today continues our November series of a care package for the holidays. Today we're talking about seven tips on how not to overeat during Thanksgiving. So Season's greetings can really be a mixed bag, there are a time I feel of getting together. Well, it looks a little different this year, but of getting together with loved ones slowing down counting our blessings even. But it can also be a time for over indulgence. If you struggle with overindulgence during the holidays, then this show is for you. It is jam packed with tips and tools on how to not overeat during this holiday season. Before we get started, let's take a let's take a minute and talk about disordered eating. Like many mental health disorders, eating disorders often co occur with substance abuse disorders. In fact, those with eating disorders have a greater chance of also having a substance use disorder, eating disorders and drinking both stem from the need to quell anxiety, stress, trauma, or whatever environmental triggers you may be experiencing at that moment. I know a few things about eating disorders, as many of you probably don't know, I specialize in treating women with eating disorders. And so it's the topic that is near and dear to me. Okay, let's get started. seven tips on how not to overeat during Thanksgiving. Number one, don't skip meals. It's not uncommon for people to skip earlier meals on the day to save up for this Thanksgiving feast. But that is a that is a no no that is that is a no bueno. You don't want to do that. Because then you'll end up with binge eating, and the Thanksgiving meal, trying to get all of your calories in that one meal. So definitely don't skip meals if you must maybe just have a light breakfast in the morning. Make time to move as number two, set a time aside time to be active. On the big day. Maybe it's a pre feast yoga flow, I'm sure they have those. Maybe it's a turkey trot or a long walk with your family. I for one tend to do the turkey trot. I usually go to Buffalo or my family is and we all I don't know why they do this with me. But we all go out in the zero degree weather for a nice five mile walk. Most of the people there are dressed up as turkeys It is a great time and then I am primed and ready to start my Thanksgiving meal. This year, it'll probably be more like a online turkey trot. But hey, whatever works for us, right? Whatever works, just make sure that you're getting that body moving. Number three, make a balanced plate. I am not a dietician, nor do I play one on TV. But I do know from working with many dieticians and with many individuals, that when you fill your plate, at least half with veggies about 50% of your plate, then you'll feel less overstuffed and more satisfied. And some of us that are listening. If you're not in recovery and you're going to drink please know that this will only lower your inhibitions and lead to more unhealthy food choices. So definitely be careful with that. Number four, plan your indulgences. So I definitely have a few of my indulgences that I like to plan. They'll probably involve some sort of pie at the end of dinner. And it's okay. Just tell yourself that you are going to have something telling yourself that you're going to refuse yourself something like food will just make it more likely that you will binge afterwards that your inner rebel will come out. And so plan out the indulgences as long as you stop eating when you're about a seven out of 10 and 10 by the way would be like physically ill on the full on the fullness scale, then you'll be good to go. Just make sure that you that you allow yourself those Those treats. Number five, consciously decide what to skip. Just as you should decide what traits are worth it to go into for your holiday meal

with a clear idea of what foods are not worth it, brainstorm maybe one or two foods that you don't actually enjoy. And so when the time comes, you'll know that you're going to skip them. And B Aunt Sally loves to make her green bean casserole and you are just not a fan. So, you know, just just make sure that you are going to skip it in favor of something that you do enjoy. Make this a memorable and delightful experience for you. And that's something that you're going to regret later because you didn't want to offend somebody. Number six, Eat slowly while sitting down research shows that people tend to overeat when standing or eating quickly. So it takes about 20 minutes for your brain to recognize that you're full. So slow down, enjoy the company that you're with. And regularly practice mindful eating. I have some blogs on my website about mindful eating, that are written by me and by dietitian that I normally refer to. And so definitely take a look at those and I'll link them in the show notes as well. And number seven, just say Thanks, but no thanks to guilt. Some people feel guilty or shame after indulging. But it's best to avoid this if at all possible so you could get right back on your normal regimen. The guilt will only lead to over indulging or binge eating. And this is often when people go on a bender from November to December 30 is what the research says. And so Thanks, but no thanks. And most importantly, guys, instead of judging yourself stay positive. Approach the situation with curiosity. Ask yourself whether or not you could do anything different in the future to feel better than you do in that moment. The answer is yes. Get down a pen and paper and start writing. Write down a few ways to approach a situation differently next time. And here's a secret. one meal on one day of overindulgence will not derail your progress. I think that's something that the guys I work with really struggle with, you know, just thinking and overthinking about what they're going to eat on that day. And it only leads to a cycle of shame and guilt. And then going overboard usually will satisfy that shame and guilt. And so the cycle just continues on and on and on. Okay, so just be kind to yourself. And you could always get back on the wagon the next day. There's no shame in that. So those are my seven tips on how not to eat during Thanksgiving. And if you liked this episode on disordered eating, let me know. message me find me on Facebook or Twitter. And let me know what you think. And I'll create more. And during the season of COVID, wherever you decide to have your Thanksgiving meal, maybe it's outside, maybe it's via zoom like I will be doing. I just hope A.I.R. community that it's a good one, and that you take care of yourself during the season. And most of all that you stay safe. One more thing before you go. People ask me all the time what books I recommend individuals in recovery, so I decided to create a list of my top seven Addiction Recovery memoirs for you to listen to. I love audible and you can support the podcast by creating a free or paid account with audible and start listening to some of the best recovery memoirs at your convenience. Perhaps a psychological thriller is more your thing and I can't think of a better way to wind down after a meal like listening to a good messing with your head kind of book. So head over to atheistsinrecovery.com/audible and that's a A U D I B L E and sign up for a free 30 day trial today. Again, that's atheistsinrecovery.com/audible and I hope you find your new best friend in the form of a book today. Take care guys. Bye.

Music 9:44
Thank you for listening to the Atheists in Recovery podcast. For more great info and to stay up to date head over to atheistsinrecovery.com