Holiday parties, potlucks, Christmas baking and family meals … oh the fun (and stress) of the holiday season. It can make it very hard to stay on track with any kind of eating plan and easy to find excuses to skip out on workouts. In fact it often snowballs into a blur of rich meals that lands you on January 1st with a litany of regrets over all the overindulging and a lot of extra weight that has you both depressed & stressed out.
As a coach, I know the struggles that virtually all of us face during the holiday season. As a woman who struggled most of her life with obesity issues, I can tell you that I know how tough it is to stay on track.
That’s why I put together this survival guide.
It’s packed with strategies and tips I use as part of the PN nutrition coaching program (and in my life) and it’s geared towards helping you navigate the holiday season. This guide will help you make your health, nutrition and fitness a priority over the holidays so that when the New Year hits, you feel great!
In our household, the holidays are special times. Our kids are older now so times spent with them and our family are treasured. Our house can – and often is – the hub for our family & friends with lots of laughter going on and the smell of amazing meals coming from the kitchen.
It’s a lot of fun but it challenges our normal healthy eating & fitness routines. My husband and I have to make modifications and be more flexible at times with our eating – umm hello shortbreads – because it’s simply that time of the year. The goal here isn’t to deprive ourselves of the fun of this time of the year, its just to balance it out so we feel better throughout the season and can balance out those indulgences with healthier options that keep our bodies healthy.
As a PN ProCoach, I often say that your food and fitness strategies should be designed for your most hectic days — not just the easy, or perfect, ones.
So use these free, downloadable infographics to eat and move more intentionally during the holiday season. I promise you’ll be feeling strong, confident, and in control no matter how frantic your days.
Holiday Strategy Tool #1: Eat Slowly until You are Satisfied (not overstuffed)
The most effective (and sanity-preserving) tool for holiday eating may also be the simplest one: Eat slowly. (And stop at “satisfied”, instead of “stuffed”).
This strategy helps you avoid overeating for two main reasons:
It takes 15-20 min for your digestive system to let your brain know that you’re satisfied. Slowing down a meal allows that to happen before you overeat.
When you slow down, “sense into”, and savor your food, you feel content with much less. This means you’ll eat less but enjoy what you’ve eaten more.
Indeed, when eating slowly (and stopping at “satisfied” instead of “stuffed”) you can try all the delicious foods on Grandma’s buffet without guilt or needing to “work it off later”.
Holiday Survival Tool #2: How to stay in shape when you’re busy
It’s one of the most common patterns we see among incoming Precision Nutrition Coaching clients: Folks who want to get (and/or stay) fit will exercise diligently for months, only to get derailed by the holidays and “fall off the wagon” for the entire year.
That’s why we came up with this simple workout, which you can do no matter where the holidays take you.
This plan takes only a few minutes a day, it requires minimal or no equipment, and it focuses on compound exercise (big muscles, big movements) which makes it very effective when you want a good movement session but have limited time. [popup_anything id=”1345″]
Holiday Survival Tool #3: Eating well on the go
The end of the year has most people bouncing from supermarket to mall to party to recital — not to mention the planes, trains, and automobiles routine if you’re traveling.
When you’re on the go, it can feel like navigating a nutritional minefield: Hunger signals overpowering, junk food everywhere, little time to sit down and eat your veggies.
Challenging, of course, but not impossible. With smart strategies you can eat well on the go no matter where life takes you. [popup_anything id=”1350″]
Holiday Survival Tool #4: Infographic: How (and why) to make the perfect Super Shake
What’s a Super Shake? It’s a nutrient-packed, delicious, liquid meal that you can whip up and drink while you help your husband wrap gifts or before you head out to a fun holiday event.
You see, letting yourself get too hungry is one of the best ways to end up over-drinking and overeating. And during the holidays, you don’t always have the time to prep a nice, balanced plate of protein, veggies, fruit, and healthy fats.
Since Precision Nutrition Super Shakes include all four, they’re satisfying + nourishing. And they’re really easy to make.
For quick, healthy, filling, multitasking-friendly liquid meals, [popup_anything id=”1353″]
Holiday Survival Tool #5: Infographic: The best calorie control guide
Want to get through the holidays without losing strength? Without gaining extra weight and body fat? That’s all possible.
Sure, it’ll feel difficult with all that calorie-dense food in front of you. But your health can survive another year of Mom’s apple pie and Sister’s fluffy-mostly-butter-buscuits if you just eat slowly and pay attention to portions.
No, no… not calorie counting. That’s often annoying, impractical, and inaccurate, especially at Christmas dinner. So try our “hand measure” system instead.
To learn how to use your hands to measure the best portions for you, [popup_anything id=”1351″]
Holiday Survival Tool #6: Infographic: 3 steps for prepping (and loving) your veggies
Another effective strategy to avoid gaining weight and body fat during the holidays? Eat lots and lots of veggies. They’re water-dense, calorie-sparse, and full of the nutrients you need to keep your energy and mood up for holiday party #17.
The only problem? Many folks don’t love the taste of veggies, especially compared to ultra-palatable holiday food.
That’s why we recruited our top food magicians to create a simple 3-step formula for prepping healthy veggies in a way that’s delicious enough for a banquet table. Trust me, these have converted even the most hardcore veggie-phobes.
To cook lots of healthy, delicious veggies this season, [popup_anything id=”1364″]
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That’s why I work closely with Coaching clients to help them lose fat, get stronger, and improve their health… no matter what challenges they’re dealing with. Learn more by clicking the button below and taking the next – and best step – towards reaching your body weight goals and creating a lifestyle that you love!