Nutrition

Holiday Eating Tips

November 19, 2024November 19, 2024By
Holiday Eating Tips

Holiday Eating Tips…what a gimmicky title, right? It’s not that hard! Really!

First, if you’re reading this and are associated with Ed or I, our gym, or the lifestyle we promote, then you get it. Our, and your health, is the one thing in life we have almost complete control over when it comes to some very potent variables:

  • Diet
  • Physical Activity
  • Sleep
  • …and to an extent, Stress Management – a great community can provide an unparalleled level of support here

When it comes to the holidays, we are taxed on three of these four fronts. 

  • Diet – we have more temptations than during non-holiday times
  • Physical Activity – we’re off work, football is on, family and friends are visiting so we’re more sedentary
  • Sleep – we probably get MORE sleep here! So no problemo here. 
  • Stress – holiday stress is a thing. If you’re the planner and cook, good grief it’s hard. If you are the spouse of the planner or cook…you’re still on the hook for a lot of stress!

And don’t forget, traditions evolve. You can maintain traditions and help make recipes healthier and fit your lifestyle, too. 

So how do we handle the holidays?

WITH CONFIDENCE!

If you’ve followed the lifestyle we promote…whole foods, ample protein, brightly colored vegetables, healthy starches and fat…then you’ll easily see those things exist during the holidays, too. You may have to help them show up, but they’re there! Have a heavy hand in contributing to both the suggestions for dinner, and producing healthy food from YOUR kitchen to bring to dinner. 

THE PROTEINS

Turkey and ham are staples for Thanksgiving (and Christmas). And frankly, eat them…eat a lot of them. You know the rule: PROTEIN FIRST, right? Load up some white meat, and some dark meat. If you HAVE TO HAVE GRAVY, have a little. It’s a holiday. Enjoy yourself here.  You know your body will use those amino acids to help preserve and grow muscle. Protein is a do-gooder!  

Find the boiled eggs and even the deviled eggs. Again, have fun. How often do you get deviled eggs?

THE VEGGIES
After you crush your protein, dig into some veggies before you hit the starches. You may be able to become amply full BEFORE you enter the danger zone!
 
If there’s a salad or some fresh veggies without all the “thickness” (think “casserole…eeek!) – load up. Make a big salad and dig in. Green beans are great too, until they’re folded in a casserole! There’s something about casseroles that makes me thing someone drown the veggies. 😂
 
If there’s a raw veggie tray with dip – have at it.  They’ll help fill you up, you know they’re nutrient and fiber rich…and we’re eating to fuel our bodies to remain in good health…always. 

 

THE STARCHES

This is probably where we get in trouble, right? Bread & butter. Mashed potatoes or sweet potatoes. Rolls. Gravies…it not only adds up but we tend to overindulge because of all the variety and choices. But try. Choose one or two things you REALLY want and add them to your plate. Also remember, you don’t have to eat everything on your plate…you can taste things for satisfaction and not finish them. It’s not being rude – you tasted it, it was wonderful, but you’re getting full!

Lean into the brightly colored starches as opposed to the “beige” ones. Plus they’re more fun. You can have bread or rolls and butter any day. But sweet potatoes with some cinnamon? Now THAT’s Thanksgiving. 

But what about the stuffing? I know…have at it. Again, the way I look at it, it’s bread. Bread is great – it’s white, boring, readily available, and cheap. Nothing in my heart or gut makes me crave bread. The addiction centers of my brain however do! And if I think of it that way…I’m good with sweet potatoes and a bite of stuffing for nostalgia. 

And, that’s it right? LOL! I know, Dessert – I didn’t forget, was just thinking MAYBE I can get away without talking about it and maybe it won’t happen, but we all know that not to be true. Honestly, if it was me, I’d be really happy stealing away in a quiet corner with a nice glass of wine versus wrestling with pumpkin pie, but alas, this is not the country we live in. 

THE DESSERTS

We all have our faves. Creme Brulee, pumpkin pie with vanilla ice cream or cranberry sauce…there is probably one dessert that “brings you back” and provides some nostalgic comfort, right? If so, enjoy! Have a slice, a piece, or a bite -whatever you need to satisfy that emotional connection to holidays of the past. Savor it. But that’s what it is…it makes us feel good, and remember the past, and I’m sure it tastes great. End this holiday with a confident feeling that you ate well, you spent time with family and friends, and while you may want to take a nap after all the hullabaloo of the day, tomorrow your joints won’t hurt, you’ll be ready to head out into the cool crisp air and tackle the day.  

Your strategy for surviving Thanksgiving or Christmas dinner is very simple. If you’re reading this blog you’re probably over 40…and at this age (and beyond), we’ve got an uphill health battle. We want to stay healthy, lean, strong and happy! Holidays make us happy. That’s the easy part. Staying healthy, strong, and lean…that’s your job this holiday. Both of these holidays start with a robust protein source – dig in. Fill in with the rest. Enjoy your family and friends. 

Happy Holidays❤️

Comments are closed.