TACKLING THE HOLIDAYS
With the holidays around the corner and Thanksgiving next week, there’s no doubt that you might have a little more going on than other times of the year! Between family gatherings, additions to your social calendar, and time away from your home and routine, there’s a pretty good chance food will be involved. How do you tackle this?! Do you resist (and likely face some misery) or indulge (and maybe find some discomfort…but you can always get back on track tomorrow, right?!)?
Of course neither of these are the answer, and there can be a whole spectrum of balance and flexibility in your holiday – AND that’s sometimes easier said than done! In busy seasons, when nutrition might be the last thing on your mind, having a toolbox of strategies to pull from is key. These strategies can help you stay on track of your goals, plan for situations that might have little to no control over, and keep your holidays balanced and enjoyable.
DEFINE YOUR GOALS
Before the turkey hits the table, take a moment to reflect on your nutrition goals. Are you working towards a specific goal like fat loss, or simply aiming to maintain balance in weight or lifestyle? Whether your goals sound like this or fall into a different category, understanding your goals helps you approach Thanksgiving with intention and make choices that align with them.
If you currently have a fat loss goal, you’ll need to understand that there will be more work on your end, holiday season or not! It could mean tracking food while you are at social events, and might mean having to pass on a certain dish, dessert, or drink. Holiday season doesn’t have to be a time to step away from a fat loss goal, but you have to be willing to put in the work.
If you are looking to maintain your progress, you have the benefit of a little extra flexibility surrounding your nutrition goals. This might look like a handful of untracked meals, having an extra slice of pie, or enjoying another festive cocktail. It’s still about balance and mindful choices, and making nutrition choices that build off of nutrient-dense foods.
KEEP YOUR GOALS IN SIGHT
Allowing yourself to be present with your family and friends this season is likely a priority – and it deserves to stay at the top of the list! And if you are working toward other goals, they can and should be on your list, too.
There are a variety of ways that you can keep your nutrition goals in sight while being present with loved ones. For you, this could look like:
Prioritizing protein: Put protein on your plate first and then build around it. You know that it is going to keep you fuller for longer, so start there at each meal, and then let the rest of your plate fall into place with your favorite holiday foods. And throw some veggies on there, too, okay?!
Hydrate! Just like every other day of the year, keep your water bottle in arm’s reach at all points of the day (in your cart at the grocery store, in the cup holder of your car, on the Thanksgiving table…). Kick-start each day with at least 8 oz of water before coffee, and be sure to sprinkle in water between other beverages.
Tracking: For some, tracking will provide a sense of assurance and control. If this structure is for you and your goals, pre-logging your meal(s) is a great option so that you can be present at each meal. Keep in mind that you will NOT be perfectly accurate in your estimations – and that this is not only very okay, it is also very expected.
Estimating: Tracking with a scale or measuring cups might not be for you, but estimating can be! Estimating and plugging into your tracking app can keep you in the realm of your macro goals, and if you’re not close to your phone or food scale, your hands can do a pretty good job of estimating portion sizes (and an added bonus: they’re attached to us!).
Protein: filling your palm will be roughly 3 oz. of protein. Keep this in mind for chicken, meat, and fish.
Carbohydrates: a cupped hand is about a cup of carbs (making a fist can be a helpful visual, too!) – this is a great guide for fruits + veggies, rice, pasta, dinner rolls, or chips.
Fats: your thumb is a good representation of about an ounce (or tablespoon) of fats. Butter, oils, and cheese are best measured by your thumb.
EAT MINDFULLY
While outside of your routine, it’s important to stay mindful of the way you are thinking and feeling. Stay in touch with your body and it’s needs, be attentive to your hunger and fullness cues, and try to build your plate around your protein, fruit, and vegetable options. Take sips of water, engage in conversation, savor the holiday flavors, and chew slowly. Your routines are yours to control, and don’t have to match your past patterns or those of anyone else.
KEEP OTHER HABITS IN CHECK
When you are working toward your goals, nutrition habits are important, but they’re not the only markers that are paving the way toward you achieving your goals! Research shows that up to 80% of Americans feel increased stress around the holidays, and almost 30% report getting less sleep.
What habits in your routine contribute to you feeling your best and help manage your stress and sleep? If it’s self-care with “me” time, schedule time to stretch, sketch, journal, pop on a favorite podcast or watch a favorite show, or decompress in your preferred way. Perhaps it’s exercise – traveling may make it challenging to get to your typical gym or to your favorite workout class, but a walk or game of backyard football will get you moving and can have similar effects to keeping stress at bay. Choose a part of your bedtime routine can you stick with (no electronics before bed? some light meditation?) so that you are able to stay well-rested, and continue to strive for 7-9 hours of sleep each night so that your brain can better manage stress and decision-making. Filling your bucket and making time to manage your sleep and stress will allow to you be present for yourself and those around you.
There are so many ways to enjoy the holiday season, even and especially when you are working toward nutrition goals! Sign up for my weekly newsletter to keep up with more tips and tricks for the holiday season and beyond. What questions do you have about keeping up with your goals this holiday season? Drop ‘em below!
