How to not feel like you lost all progress through the holiday season:
With the holiday season upon us, it is important to remember a few things while navigating health. I am going to give you the essential tips to enjoy the holidays while still reaching your health and fitness goals.
The morning of a special holiday
The day of and morning of a special holiday is super important to set you up for success later on for a dinnertime event. The number one thing you DON’T want to do is skip meals. Skipping meals will leave you starving when it comes to dinner in the evening and you will end up overeating and feeling that painfully full feeling. Starting your day the same way you usually do is key for your body to adapt to calorie consumption earlier in the day to fire up your metabolism so you are prepared for dinner.
Examples of a great holiday breakfast include:
Eggs and avocado toast
Oatmeal with peanut butter and fresh fruit
Breakfast sandwich with eggs, bacon and cheese
Keep to your normal workout routine when preparing for a special event. There is no need to do extra cardio or workout an extra day of the week to “make room” for extra calories. Your body still needs rest and your body does enjoy routine. Sticking to your normal exercise schedule is all you need to do to prepare for the holiday season. If you wake up and feel tired and sluggish from traveling or your sleep has also not been as great as normal, it is perfectly okay to skip that workout. Instead try some of the following:
Walk around the neighborhood
Yoga class on Youtube
Sauna (if you have access)
Building the holiday plate
Now it is time to eat! When building a plate here are some tips to eat what you want in moderation. Make sure you still eat some veggies! Even if they are covered in cheese sauce or gravy, it’s okay. The same goes for protein. Have a quarter of your plate be filled with protein and a quarter of your plate be filled with veggies. Then, fill in the rest of the plate with the fun foods of your choice. This could be potatoes, cornbread, rolls…the list is endless. If you choose to drink alcohol, try to stick to some simple cocktails like a vodka tonic, or a glass of wine. Try to give yourself time to digest before going in for a second fully loaded plate. Chat with family, enjoy your festive drink, and relax for 30 minutes. If you are still hungry, then grab some more! No need to stress about the calories, just listen to your body.
Similar rules apply to dessert. If there are multiple desserts available and you want them all, that is ok! Take a plate and fill it with small slices of your favorite Christmas cookies, eggnog cake, ice cream, or whatever your favorite dessert might be. Enjoy it, eat it slowly, and make sure you are not overdoing it as you eat. You can always take a break and come back.
The biggest thing to remember is that there are usually leftovers after a big holiday meal. The food comes back every year so there is no need to eat so much of it that thinking of mashed potatoes makes you sick. Eating until you are satisfied is KEY!
Do not overcompensate for extra calories. Your body is smart, and once you get back into your normal routine you will feel just as healthy as you did prior to the holidays. A reminder that you need to eat in excess of 3500 calories to gain one pound. One meal will not equal 3500 calories so that weight you feel that you gained is just bloated from sodium, extra food, and possibly alcohol.
I hope that no matter what holiday you celebrate, you have a wonderful time connecting with friends, family, and loved ones, you eat some delicious food, and take a moment to relax from a crazy year.
The holidays are a tricky time for balancing fun, food, and health. If you're seeking a more personalized approach to your help as the year comes to a close, I’m here for you. Book your free initial nutrition session today by visiting www.emilyzorn.com. Let's embark on a journey to make this holiday season, and every season after, your healthiest yet.
For more insights into nutrition and healthy living, tune into my podcast, RDs vs BS, available on Apple Podcasts, Spotify, and www.rdsvsbs.com. There's nothing like a little nutrition knowledge to accompany you on those holiday road trips.
Here's to a balanced, joyous, and healthy holiday season. Stay tuned for more tips in January.
In the world of nutrition, it can often seem like there's a lot to figure out. It seems like everyone is trying to sell a specific diet or plan, but the truth is that everyone’s nutrition needs are unique. Know that you don't have to go on your nutrition journey alone. Check out www.emilyzorn.com to sign up for a free nutrition intro session where we can talk about creating a nutrition plan that works best for you.
For more in-depth nutrition information on a range of topics, tune into my podcast RDs vs BS available on Apple Podcasts, Spotify, or through the website www.rdsvsbs.com.