S8E7 What Should I Eat on Thanksgiving with MS Transcript
[00:00:00] Thanksgiving is the biggest food holiday of the year here in the us, and if you're living with MS, that can come with a lot of pressure. Maybe you're already stressing about what to eat, or maybe you've already decided to throw in the towel and just eat whatever and get back on track in January. But here's the thing.
I don't want you to stress. Definitely don't want you waking up the next day with regret or symptoms flaring. In this episode, we are ditching the shame, skipping the food rules, and creating a realistic plan you can feel good about because it's not about. Being perfect. It's about showing up with intention and protecting your energy and health in the process.
So let's create a plan for that. And before we get started, I wanna invite you to something special. Living with MS can feel overwhelming, but one habit can shift everything. That's what I'll show you inside my [00:01:00] free webinar. How to Help Slow MS progression, starting with just one habit. Think of it as your first step towards more energy, confidence, and hope.
Save your seat at allie brennan.com/webinar. Welcome to my MS podcast, where women with ms. Learn how to. Slow progression and live a life they love. I'm Alene Brennan, your Ms sister and a practitioner who knows the science and the reality of living this too. Each week I share simple science-backed habits to boost your energy, stay consistent, and feel like yourself again, because Ms.
May be a part of your story, but it doesn't get to write the ending. Hello. Hello. Welcome back to my MS Podcast. Next week is Thanksgiving, my friends. It is next week, and if since getting diagnosed with Ms. Food [00:02:00] has become a source of stress for you, this is probably not your favorite holiday. The stress of figuring out what to eat may already be creeping in big time.
And if so, you are not alone and you're also in the right place. This holiday has a way of bringing up. All of the questions and a lot of pressure with it, but today I wanna simplify it for you, not with a long list of rules. We have enough of that already, and definitely not with guilt because we absolutely have plenty of that already tacked on today.
I just wanna do a clear, realistic plan to help you feel good during the holidays. And afterwards too, because the reality is Thanksgiving kind of kicks off the entire holiday season. So we don't wanna start off with a setback. We wanna start off enjoying Thanksgiving and feeling good when we wake up the next day.
So this isn't about being perfect, but it is about supporting [00:03:00] your body in a way that works so you can actually enjoy the day. And the people you're spending it with. So I wanna walk you through like the actual day of what you could do to feel better in your body. Let's start in the morning. Most people think that we should start with appetizers, but I wanna back it up even further.
I wanna start in the morning because here's a super common trap that I see all too many people make you skip breakfast because you know you're gonna be eating a quote unquote big meal later. I think that came from like the diet culture of like, oh, save your calories so that you can really enjoy and indulge later, but then you end up starving.
Your blood sugar crashes and suddenly everything on the table is calling your name all at once. You are far more likely to make bad decisions and overeat if you are skipping breakfast. So here's my [00:04:00] advice. Eat breakfast, and if you can make it a healthy one, keep it simple and keep it healthy. The two things that I want you prioritizing, not just at breakfast but through the entire day, is protein and healthy fat, because these are the things that can stabilize your blood sugar levels.
And keep your energy steady throughout the day. So if we're talking about breakfast, some examples could be if you tolerate eggs, you could have some scrambled eggs or veggie omelet. Um, you could also do a smoothie with some protein powder, some coconut milk, and some frozen berries and toss in maybe some spinach and a banana, um, or you could have some gluten-free avocado toast.
Doesn't need to be a big elaborate meal. You can keep it very simple. A smoothie does not take a lot of effort. Gluten-free toast is simple too. Or again, if you [00:05:00] tolerate eggs, you could just do hard boiled eggs. You don't even need to do an omelet, but regardless of what you're eating, just make sure you get a breakfast and then bonus points if you can, make sure that it has protein and healthy fat in it.
Moving on. If you know, Thanksgiving dinner isn't happening until three or four, you probably need lunch too. Again, another common meal to skip, especially when dinner is earlier in the day. Again, most people have it around three or four o'clock, so you're far more likely to skip lunch, but that isn't setting you up for success, and that's what I wanna help you do.
So. Even if it's a snack, get something in around lunchtime and something that prioritizes protein. So try something like a Turkey or tuna, lettuce wraps. You could do leftovers from the night before. Um, even if it's a protein stick, you guys know I love those paleo valley sticks. I know some other [00:06:00] people like the chomp sticks.
Whatever protein stick you like, have that, that is super easy and maybe have it with an apple, or you could do some nut butter on an apple or a banana personally. I know I am going to be having my favorite gluten-free, dairy-free chicken quesadillas. 'cause they're simple, they're easy, they're not heavy.
Um, they're gluten-free and dairy free, which is really important for me to be consistent with. So whatever it is, just make sure that you are getting some type of lunch or snack. Before you go into Thanksgiving dinner, but of course we can't overlook appetizers, so this is where things can start to sneak up on us, the dips, the cheese plates, the store-bought snacks that you didn't plan on.
And listen, you don't have to avoid the entire table altogether. But one of the things that I have found to be most helpful over the years, and therefore is the best recommendation I can give you here, be the one who [00:07:00] brings something that is veggie based or protein rich. You know, pick one of the two. I am the person that always brings the Crue.
I am the person that always brings that. Cut up veggies that yes, I bought from the store, but has the cucumbers, the carrots, the tomatoes, broccoli, like it has veggies in there. And you think, or at least I told myself the lie that I'm bringing the boring stuff and yeah, let's keep it real. It's not as good as Aunt Mary Jane's cheese ball and all the delicious crackers around it.
But you will be surprised how many people. Actually eat it. I'm always surprised by it and it makes me feel good. 'cause then I know that not only do I have something that's veggie based that I can have, but I know that other people are eating it too. So it feels good knowing that you brought something that is a healthy option for everybody.
So my go-to option would be like a colorful veggie tray and you could put some guac or hummus on there [00:08:00] if you wanted to have a dairy free dip. You could also do shrimp cocktail if your budget's a little bit. More abundant, or you could do some brigitta wrapped, anything, asparagus, cantaloupe, whatever you love.
You could even do a bowl of olives or do a bowl of almonds. Whatever works best for you. But the goal here is to give your body something good before you dive into the main meal. And by good I mean protein or veggie based. So even if when you're having your appetizers, you still choose to have some dips or cheese or whatever it is, make sure that you get some veggies and protein on that plate too, and that you're eating them.
You'll be surprised at how satisfying they can be, but more so. It's just continuing to set you up for stable energy and not triggering a lot of inflammation in the body. So now let's talk about the star of the show. Thanksgiving dinner. Here's [00:09:00] the key. Are you ready for it? Start your plate with protein and veggies.
Yes, this is a theme with breakfast, with lunch, with your appetizers. And yes, for dinner. Seriously, that one move can make a huge difference in how you feel afterwards. So yes, grab the Turkey protein is not just about muscle, it helps stabilize your blood sugar, which means you will have steadier energy throughout the day.
And the next day as well, and less of a rollercoaster of fatigue and brain fog that can sneak in after a big meal. It also helps to reduce inflammation, which we know is kind of a big deal with Ms. Now. After you get your protein on the plate, load up on some veggies and listen. You don't have to have perfectly steamed veggies at Thanksgiving.
This is not about perfection. Roasted carrots, [00:10:00] sauteed green beans, roasted Brussels sprouts with a little bit of bacon. It all counts. Just get some kind of vegetable on your plate. This is the crowding out theory. The more good things you put on your plate, the less room there is for the other stuff. So focus on what you're adding to your plate and less about what's missing from your plate.
Now, the million dollar question, what about the stuffing? What if that's your favorite part of Thanksgiving? Or what if you wait all year for your aunt's famous sweet potato casserole? Oh my friend. If this is you, I get it. My Uncle Joe's stuffing has just as much butter in it as it does bread. I am convinced.
It is amazing. It is the. Best stuffing or dressing, depending upon where you are in the world I have ever had. I love it, but I also have personally decided not to have it anymore because I know it could trigger too many symptoms for me, and [00:11:00] I don't wanna do that. But if you're at the beginning of making changes to your diet and you're not ready for that.
That's okay. You don't have to skip it entirely. The trick is just to be intentional with what you're putting on your plate, not impulsive. Give yourself permission to have one serving after you've put the protein and the veggies on your plate, and then when you have it, sit and enjoy it. I know it sounds like simple and obvious.
I truly want you to sit down and enjoy every bite, regardless of what you're eating, whether you put it in the quote unquote healthy or unhealthy category. Sit down and enjoy the meal because when you are slowing down, when you eat, you are giving your body the opportunity to digest whatever it is that you're giving it.
Far better. And did you know that our digestive system is one of the most [00:12:00] energy taxing systems in our body? So if you're rushing through a meal or stuffing yourself, your energy, yes, of course, is gonna be affected by that. But if you can sit down and chew your food well and be relaxed during your meal, that is going to help you digest your food better and therefore protect your energy better.
Now let's talk about dessert. Did you think I was gonna just like glaze over this one? Um, but we can't do that because we're talking real life here. If there's a dessert that you really, really love, the one that only shows up once a year and you really wanna have it. Have it, enjoy it and savor it. Now, can one cheat, one slice of whatever have irreversible damage when it comes to Ms.
Dr. Wal says yes, and I'm not here to dispute that because quite honestly, I have chosen to skip a lot of the traditional desserts. [00:13:00] I actually bring my own. Allergy friendly pumpkin pie. I buy the holy gluten-free. I think it is the brand. Um, gluten-free pie crust at the grocery store. It's already made, it's most often in the freezer section of your grocery store.
Um, typically in the gluten-free aisle there. And then I'll do a allergy friendly pumpkin pie filling in there. So I bring my own. If you have an allergy friendly bakery around you, maybe you have the opportunity to, um, grab an allergy friendly pie beforehand. So I have made that decision, but I fully respect that not everybody has made that decision.
It doesn't make me better than you or you better than me. It just means that we are all on our own journey, and that's what we're choosing this year. It doesn't mean that next year can't be different. In either way, right? Um, but here's the deal. If the idea of never being able to eat something ever again is preventing you from taking the [00:14:00] first step of starting something like the Walls protocol, or setting an intention to eat healthy on Thanksgiving.
That's not helping you. If you believe that the standard is so high, it's unrealistic and it's so unappealing that you're not taking the first step that is not helping you. So instead of this all or nothing thinking, I wanna invite you into a more realistic, compassionate, and still health supportive approach.
So. What if you are just making a plan for this year, you are not declaring that whatever you decide for this year is what you're gonna do every year moving forward. You are just planning your Thanksgiving intentions for this year, a plan that supports your body. Honors your healing and make some space for some food that you really enjoy, and here's the little bonus that helps your [00:15:00] body handle a meal.
Whatever you've eaten afterwards, go for a little walk after dinner or just move around a little bit while cleaning up. It's so simple. 10 minutes. Literally 10 minutes of gentle movement can help to improve your digestion, your blood sugar levels, and inflammation. So that is our Thanksgiving plan, my friend.
That is our plan for this year. Simple, doable, and full of grace, because that is what we need when we're living with ms. Make sure that you are having a breakfast and a lunch. Bring a healthy appetizer. Put the protein and veggies on your plate first. Lead with them. Make room for them. Prioritize them first, and then make the decision that's best for you.
At dessert time, fill your plate with food that fuels you and enjoy it. With the people that you love. Happy Thanksgiving, my friends. I hope this was [00:16:00] helpful and I hope that you enjoy a wonderful holiday with your family and friends. Take care. And that's it for today's episode of my MS podcast. I hope you're walking away with once.
Small step you can put into practice today, because that is how real change happens. And remember, MS has its own biological clock, which means the sooner you start, the more power you have to influence your future. The best time to begin is now. That's why I created my free webinar, how to help slow MS progression.
Starting with just one habit today. Grab your spot at alene brennan.com/webinar. See you there.