Holiday Real Talk: Mood Follows Action.
While the holidays are such a joyful time of the year, it also makes our schedule even more busy. During the six weeks from Thanksgiving through the New Year is when I often see athletes complain that it is nearly impossible to be consistent with their fueling and even training sometimes. Every year, I hear individuals vow to aim for “perfect” eating and “sticking to schedule”, then feel defeated when temptations and holiday events take over. Seasonal flavors that are not available all year, festive events, and magic in the air makes it challenging to say the least to forgo all of the fun. However, what if it was not about avoiding the fun, yet instead working with it? This does not mean letting yourself “fall off the wagon” until you feel pressured to make New Year’s Resolutions. I actually think the holidays are one of the best times to challenge ourselves to marry habits and a strong nutrition foundation with pleasure and fun.
Today, I am interested in introducing a trending idea moving into the New Year. WHAT IF…. We stopped sabotaging our success and mindset in these six weeks hoping that New Year’s Resolutions would fish us out? The holidays are a time to spend time with your friends and family, not a time to let your goals and health suffer from the choices. Afterall, there is nothing magical about January 1st. Finish the year with the goals you have intended to reach for yourself.
Here are a few tips from Meteor Nutrition to navigate your holidays!
You do not have to “cancel out” your treats
A lot of times, this can create a vicious cycle. I know having a big race or goal on the horizon can put more pressure on us, but treats can fit! Oftentimes I see people share feelings of GUILT over what we may have eaten, and try to “eliminate the calories” which ends up making us more hungry. Check this post out if you think you’ve been affected by this cycle. That does not mean you can’t make time for more movement such as walks, yoga, etc. However, punishing your body for enjoying joy will bite back in the long run when it comes to energy balance, performance, and relationship with food.
Restriction is NOT the Answer
There is no need to restrict yourself to save room for the big dinner meal. Eating at regular intervals every 3-4 hours will help with portion control, balancing your blood sugar, and from overindulgence. With my clients, I like to teach them all about the Runger Scale where I encourage them to stay within the range of 3-6 (not too high or too low with hunger). This allows blood sugar to not dip too low while there’s all of the sugary goodness around us calling our names. Remember, our body wants us to survive, so if energy levels and blood sugar is plummeting, your “will power” has a big force to fight against!
Enjoy everything that comes with the holidays - yes, I’m talking about the food, treats and drinks! Indulge with mindfulness. Eat when you are hungry and listen to your body when it’s full. When it comes to dessert, pick your favorite and if you can’t decide then split a few into sample bites. Try this nourishing pumpkin muffin to bring to your holiday event! Drink more water if you’re indulging in alcohol.
Practice mindful eating
Mindful eating is a practice that makes us more in tune while eating or making food choices. Practicing mindful eating year-round will make you a stronger eater overall and ease the holiday season when yummy food is surrounding you.
A great way to practice mindful eating is to ask yourself what you’re really hungry for? Check in with yourself, are you eating because you’re bored? Stressed? Anxious? Happy? Excited? Or are you truly hungry, and is the food choice you’re grabbing for going to nourish you? When you are able to make the connection to your emotion and your food choice you will feel comfortable having delicious food around you. Remember that you are always in control of what you eat!
Put your plate together strategically
Holiday foods are generally denser and higher calorie. Load up on the veggies! Veggies are full of water, fiber, and nutrients. Veggies will help with your digestion and make you feel fuller. Use your nutrition skills to build a balanced plate and choose portions that are appropriate for your needs. Select one or two options from each food group:
Carbohydrates: Mashed potatoes, sweet potatoes, stuffing, dinner rolls, cornbread, macaroni, bakery items
Protein: Turkey, ham, roast beef, cheese cubes, meatballs, shrimp, cocktail sausage
Fruits and veggies: Salad, green bean casserole, roasted vegetables, corn
Fat: Dishes with cheese, butter, and oil contain fat
Your holiday performance plate may look like this: