Staying on track through the holidays

The holiday season is a magical time of year that we all look forward to; being around family, eating your favorite home-cooked meals, time off of work, holiday parties and much more. Though for many, this time of year can cause anxious and worrisome feelings. The fear of backsliding on health and wellness due to the temptation of holiday food and drinks is very common. I am here to tell you not to worry! There is a way to stay on track, while still enjoying your favorite meals, treats and cocktails. Here is my three step plan to ensure you enjoy all the treats of the season with no guilt.

Step 1) The Lead Up

Treat the week leading up to the holidays almost as if you are preparing for an event. Focus on hitting your workouts and eating right. You’ll want to utilize this “downtime” before the main event to stay on top of feeling good and prioritizing your health. Now with that being said, don’t burn yourself out. Allow yourself 1-2 days a week to indulge in the things you enjoy through the season such as holiday pop-up bars, fall flavored coffees and treats, food at holiday parties, etc. This will allow you to stay on track while still making room to enjoy holiday treats in moderation. One of my favorite strategies is finding lower calorie and/or higher protein holiday recipes and orders. Here are a few of my favorites - 

• My fall Starbucks order: Venti Iced Americano - 2 pumps of pumpkin, 3 Stevia, splash of non-fat milk.

• My go-to fall cocktail: Apple Cider Mule: 2 oz Vodka, 2 oz apple cider, .5 oz lime juice, top with diet ginger beer.

• My sweet tooth craving: Mini Pumpkin Cheesecakes: combine 1 cup of nonfat greek yogurt, ½ block of low-fat cream cheese, ¼ cup of pumpkin puree, 1 tsp of pumpkin spice, ¼ cup of Stevia and one egg in a bowl. Crush 6 graham crackers and add 1 tsp of melted butter. In a lined muffin tin, create your crust by pressing the graham crackers into the bottom of the circles, then add your cheesecake mixture. Bake at 350F for 35-40 minutes. After cooled, top with fat-free whipped cream and pumpkin spice.

Step 2) Say No to Restriction. Yes to Moderation

If you have the urge to cook or bake one of your favorite seasonal meals throughout the week, that is totally okay! Try to veer away from the mindset of, “this is not healthy, I can’t eat it”, to “how can I make room for this in my diet?” To carry out this mindset, think of your daily food intake as a budget. If you are eating a meal that is not on the macronutrient/calorie friendly side of things, try to structure your day around it, making the other meals on point for your diet. Then, enjoy the meal you were craving in moderation/appropriate portion size. All guilt avoided! Now when it comes to the holiday and the immediate days around it, my advice is not to restrict yourself. Enjoy the delicious home cooking and baked goods that only come around this time of year. A mistake commonly made is to only allow yourself only one day, the holiday itself, to splurge. This can lead to binging and overeating. To avoid this, allow yourself to enjoy meals and treats in moderation before and after the holiday, while still structuring most of your meals and snacks to be macronutrient and calorie friendly. This way you will not over do it with only 24 hours to indulge. 

Step 3) Staying Active Through the Season

With the holiday season comes time off of work and other pressing responsibilities. Use this time to prioritize activity! Staying active can look different for everyone. While some enjoy going to the gym and completing a workout, others may prefer going on a long walk outside. Activity increases energy levels and can enhance overall mood, something that is much needed as we head into the winter months. With all of the rich, delicious food that is consumed around the holidays, staying active can be a great strategy to enjoy your favorite foods, while not backsliding on your health or progress. After a large meal, take a long walk to aid with digestion and daily calorie burn. Maybe head to the gym in the morning while you have the day off of work. Whichever way you choose, staying active is a perfect strategy to prioritize your health around the holidays. 

This season should be about friends, family, good food & drinks, and being joyful. If you are someone that gets anxious about the temptation of all the treats around the season, use these three steps to aid you through. If you budget for it, avoid restriction and stay active, you’ll stay in alignment with your health journey while enjoying everything the holidays bring…worry and guilt free!

Need more motivation or help? Reach out to Coach Emily today at EHoffman@etageathletic.com