Tanya’s Tips: How to avoid the post-dinner crash

Q: I’m always tired after our big Thanksgiving meal, and I’ve heard that turkey makes you sleepy. Is this true?

—Katie, 29, Washington D.C.

A: Yes and no. Turkey does contain tryptophan, an amino acid that converts into serotonin and causes a sleep-inducing, calming effect on our brains. That’s the reason people blame turkey for those post-Thanksgiving dinner zzzs. However, in order for tryptophan to really have an effect on you, you’d need to consume it on an empty stomach—and we all know that our stomachs are definitely not empty on Thanksgiving. In fact, it’s really the loads of other foods that cause our sluggishness. Follow these tips today to stay alert tonight—and keep your waistline in check:

Avoid high-fat foods Fatty foods slow digestion, sapping energy levels. Opt for lower-fat choices to keep your energy up throughout the day and night. Choose white meat turkey instead of dark, and make low-fat versions of your favorites—try mashed potatoes with skim milk, roasted garlic, and a little parmesan cheese instead of whole milk and butter.

Fill up on ‘good’ carbs Marshmallow-topped sweet potatoes, white dinner rolls, stuffing, and canned cranberry sauce: All those refined, high-sugar carbs can make you sleepy. These carbs can provide a quick energy boost, but it’s not long lasting. Your blood sugar will spike, then fall, making you want to seek out your pillow. Instead, offer dishes that are high in complex carbs and lower in sugar such as a veggie platter for starters, whole-wheat rolls, and my all-time fave: Cran-Berries Sauce, an alternative to the typical cranberry sauce (see the recipe below; send someone in your house to the store now for the ingredients if you don’t have them on hand).

Hydrate, hydrate, hydrate! Whether you’re busy prepping all day or spending time mingling with family and friends, it’s easy to forget your water glass. Even slight dehydration can slow you down. Make sure to stay hydrated. Aim for at least 8 glasses—unsweetened beverages like iced tea count, too.

Watch your alcohol intake You don’t have to avoid it altogether, but don’t have too much. Alcohol acts as a sedative, meaning a glass of wine or two can make you sleepy. Consider making virgin drinks for you and your guests, or try alternating between wine and water to keep you more alert. And don’t forget: Alcohol lowers inhibitions, meaning another glass of wine may also add up to another helping of food!

Don’t skip meals Tempted to fast this morning and afternoon in anticipation of your big meal tonight? Don’t do it! When you skip meals, your energy reserves run dangerously low, plus, you’re more likely to overindulge when you go into a meal starving. Instead, try snacking on small meals throughout the day.

-Tanya

Cran-Berries Sauce

Serves: 7

Total time: 15 minutes

Ingredients

• 1 cup water
  
• 1 cup Splenda
  
• 1 12-ounce bag cranberries
  
• 1 10-ounce bag frozen mixed berries (a mix of raspberries, strawberries, blueberries), defrosted
  

Cooking Instructions

1. In a saucepan bring water and Splenda to a boil, stirring to dissolve Splenda.
   
2. Add cranberries, return to a boil. Reduce heat and simmer for 10 minutes until cranberries burst. Remove from heat.
   
3. Drain defrosted berries and discard liquid. Add them to the cranberries and stir to combine. Pour into bowl and let cool a little before covering and placing in the refrigerator. As the sauce chills, it will become thicker. Serve once cool.
   

Nutrition Content
Per serving (1/2 cup): 44 calories, 11 g carbs, 3 g fiber, 5.5 g sugar, 0 g fat, 1 mg sodium

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