Nutrition Tips for the Holidays
Let’s talk about tips and tricks for handling December, a month filled with parties, social engagements and time with friends and family! The theme this month is Stay the Course! Continue to keep a positive mindset, being mindful of when and how much to indulge, and remembering that no food is "bad."
The goal is to maintain wherever you are and not gain this holiday season. I refer to this time as focusing on your “M&M’s.” The first M is your positive mindset, about this time of year, your body and your nutritional choices. Remember, no choice is a bad choice, as long as it brings you joy and you’re content with the outcome of that choice! The second M stands for Maintenance.
While it’s important to celebrate all the moments without guilt, we want to stay mindful of your goals, choosing when and how much to indulge at different events. The best plan to maintain is to stay hydrated, keep moving everyday, prioritize your lean protein and maximize your fiber (think vegetables, fruit and nutrient-dense whole grains)!
So, how do we make gains in December? It comes down to planning, prepping, and keeping it simple! Cook and eat at home as much as possible, where you know exactly what you’re eating. Plan as much as you can in the midst of social engagements, focusing on protein, vegetables and water, especially on days where you have events. Save the big splurges for your favorite things! Small increases in weight are likely with added fat, sugar and sodium! Take those in stride and get back on track the next meal or day! Make some non-negotiable habits you want to work on, even when you’re traveling or not tracking. Some examples are:
Eating a fruit or veggie with every meal
Eating protein with each meal
Drinking x amount of water each day
Listening to your hunger cues; eating when you are hungry and stopping when you are full
Setting a daily step goal
Shooting for x amount of workouts each week
Sleeping 7-9 hours a night
There are so many habits you can work on even when you are out of your normal routine or aren’t tracking your food. These habits can help you stay mindful and give you a little bit of “routine” even when your routine is off.
I’ve also found for myself and most people that getting back on track after a holiday is hard! My suggestion is to make sure you have food prepped and ready to go for the day after a holiday. It takes the guesswork out of it and you can relax and recover from the holiday, while getting back on track and into a normal routine!
Alcohol is something people tend to struggle with during the holidays. If you are a social drinker and lose track when you are catching up with your loved ones, try to have a glass of water in-between each drink. Sometimes setting up a drink limit for yourself can be helpful, too!
The most important thing is to ENJOY! Enjoy the food and enjoy the company! There is no “right” time to start prioritizing your nutrition and you don’t have to “wait until January. Focusing on your health while enjoying your life/the holidays can exist together.