Tuesday, November 23, 2021 at 4:12 PM
Tuesday, November 23, 2021 at 4:12 PM
At Martha’s Table (MT), we’re committed to helping you leave the dinner table feeling well-fed, energized and joyful, especially as the holidays are fast approaching. It’s helpful to be aware of how your body is impacted by your choices and habits. We asked our Resident Nutritionist, Camille Range, for advice on establishing healthy habits this holiday season. Here are five tips she shared with us to help you lead with a wellness mindset while giving your body the care it deserves:
Try to eat breakfast and lunch on holidays. The most notorious holiday myth is that fasting before a holiday meal will help you eat more and finish your plate. That’s simply not true. Eating a nutrient-rich meal in the morning and afternoon, packed with protein, healthy fats, and fiber will help curb the cravings that push you to overeat during dinner.
We naturally overfill our plates during holiday dinners without giving much thought to what’s actually on our plate. Try going into every holiday dinner with a game plan for what you’ll put on your plate and be thoughtful about your choices. A Thanksgiving dinner plate with the traditional recipes can contain upwards of 3,000 calories, which is well over a single day’s worth of recommended calories for the average person. Your plate should consist of half vegetables, one-quarter proteins and one-quarter carbohydrates. Using a smaller plate is a great way to practice portion control.
Winter vegetables are jam-packed with the nutrients we need and are a staple of every holiday dinner. Try going for the veggies that are steamed, baked or roasted with olive oil instead of butter. A salad made up of greens with colorful vegetables like yellow peppers, radish, cucumbers and tomato is a great option to start your holiday meal before heading into the main course! Martha’s Table Joyful Food Markets and Lobby Markets are a great place to load up on veggies, learn new healthy recipes to make at home and support your wellness habits. MT’s Joyful Food Markets are pop-up markets that take place in Ward 7 & 8 D.C. schools. Families are invited to shop at no cost for a variety of beautiful high-quality produce, including bananas, apples, greens, and sweet potatoes, as well as basic shelf staples such as pasta and beans. To learn more about our food access programs, click here.
The mind often mistakes dehydration for hunger. Drinking water throughout the day, and especially 30 minutes before every meal, can curb cravings, keep your stomach full, and help you practice your portion control. Water can also help improve your immune system and metabolism–the breakdown of food and its transformation into energy during that post-dinner nap!
Try to leave the dinner table right after eating and, if at all possible, participate in an activity that will get you moving around. The longer you sit at the dinner table after eating, the more likely you are to snack on what’s leftover. A simple post-dinner walk around the neighborhood can do the trick! A walk after dinner has been proven to promote healthy digestion and blood sugar control. You can also try to incorporate a recorded Martha’s Table fitness class into your post-dinner schedule. It’s a great way to bond with family and friends! Recording can be found here.
These tips are meant to help you create healthy habits and achieve your goals at every gathering this holiday season but it’s important to note that consistency is key and Martha’s Table is here to support you through a healthy holiday season!
April 19, 2022 at 8:00 AM
At Martha’s Table, volunteers are the driving force behind our work. They help us deliver on our mission and stand alongside our neighbors every single day. MT volunteers are made up of people from all walks of life who regularly come together in a commitment to supporting strong children, strong families, and strong communities through Martha’s Table. Earlier this month we sat down with three such volunteers who, at Martha’s Table, are famously known as the Lobby Ladies. Watch the interview to learn who the Lobby Ladies are and why they serve!
March 30, 2022 at 12:32 PM
During National Nutrition month, Martha’s Table’s healthy food programming was in full gear providing our early learners, partners, and neighbors with fresh groceries, hot meals, and educational presentations. Our Community Nutritionist, Camille Range, led multiple nutrition-focused initiatives ranging from MT’s participation in Hear the DC Crunch to demonstrating nutrient-rich and flavorful recipes for children in our partner schools.