EATING THIS HOLIDAY SEASON
The holidays are coming! With all the parties, gatherings and social events, it can be a challenging time for those trying to focus on their nutrition and cultivating a better relationship with food.
Those who count their macros, do so knowing they can absolutely enjoy life events, social gatherings, holidays, and family dinners. Tracking macros allows us to be flexible when it comes to eating- that’s the joy of tracking when your desire is to improve performance and/or body composition.
You have been working hard at CrossFit Barrie and you’ve been consistent in the kitchen to see results, don’t let the holidays break your routine. I want to help ensure you understand that you don’t need to feel stressed or overwhelmed when planning to go enjoy a meal with friends and/or family.
Here are a few tips I find successful when planning around the holidays:
CREATE A PLAN- Take the time to look ahead at your week and/or weekend. Make sure you hit your macros consistently for the week. Then you can make a choice. When the holiday dinner and celebrations arrive, you can: 1) Try to eat lower carbs and fats throughout the day time, that way you have room to ball park track your macros to stay consistent during dinner. or 2) Stick to your regular breakfast, lunch, and snacks and then when dinner comes - ENJOY, EAT, AND BE HAPPY, and don’t worry about tracking it. Both are great mindsets, find what works for you!
Its 100% OK to say “No thank you” - You will always be tempted at work when coworkers bring in goodies, or you see the dessert table after dinner. However, you don’t need to eat them, unless you want to. Bring your own snacks, you will thank yourself later. I tackle this every time I go to the firehall. Id be lying if I said it was easy, but I will be honest it’s much easier when I bring my own healthy snacks to enjoy while everyone else enjoys their goodies!
WHOLE FOODS FIRST - Time to eat dinner: Look at the spread and pick out the whole foods first. Remember you have taken the time to learn what should be on your plate - protein, carbs, and some fat. Whole foods are EASILY tracked when eyeballing your portions. That way you can enjoy a piece of pie without feeling derailed or guilty!
MAKE SOMETHING FOR YOU- If you’re hosting or attending a dinner, make something you enjoy that fits the macros. A beautiful bowl of fruit with whipped cream or cool whip can satisfy your sweet tooth.
PLAN YOUR WORKOUT - Make sure you stay consistent in the gym during the holidays. Fill those muscles with blood and break a sweat! If it’s possible, maybe do your workout before dinner, so it’ll be your post workout meal.
GO FOR A WALK - If possible, go for a walk after you consume dinner - it’ll help you get out of the kitchen and away from the food spread. It also helps with digestion! If your able to, go for a family 10 minute walk and take the dog out after dinner.
DRINK WATER - If you think you want more food, just take a minute and drink some water. It takes approximately 15-20 minutes for your body to feel satisfied. Drink some water to give your body time to adjust.
FINISH WITH TEA OR COFFEE - Finish the dinner with a tea. This will keep your hands occupied. Perhaps add a sweetener to help with cravings. Decaf coffee with a low fat flavored creamer is another option as well!
You are in control of what you consume into your body and remember, whatever you choose - ENJOY IT AND DON’T STRESS ABOUT IT. Focus on the things that are within your control and that all goals are obtainable with effort. Wake up the next day and get after that workout at CrossFit Barrie with the community and hit those macros! You got this!
Wishing you all a wonderful holiday season and looking forward to hearing about your dinners and festivities!
Coach Katie