How crazy that the holidays are fast approaching! Turkey Day is THIS WEEK! and Xmas is around the corner. It’s time to start preparing ourselves for the holiday food. Just like we prepare our weeks in advance, having a plan during the holidays is just as important….if not more!
Tis the season where junk food is everywhere! We are tempted at work, home, friends, and just about everywhere we go. This can make it harder to stick
to your workout routine and eating schedule -but not if you are prepared and have a set plan!
Can you eat a little of your fav holiday goodies?? If you have been exercising and eating healthy so far this year, F**k ya!!! You CAN indulge A LITTLE.
Here are a few things you can do to make the Holidays have less of an impact on your pant size!
EXERCISE EARLY IN THE DAY
Get up and GO! Getting it over with early means that you’re less likely to blow it off later and you’ll feel better about having a bite or two of your favorite holiday treats. The holidays bring a lot of uncertainty to
your schedule, so it’s best to get it done early! If you can’t make it
to the gym or your gym is closed, a simple indoor or outdoor circuit
workout can help!
5-minute warm up: jumping jacks, jump rope or running in place (be sure to actually time yourself to keep it honest ;o)
20 reps of the Following:
• Jump Squats (be careful to land on the balls of your feet 1st and control your landing-don’t pound)
• Push Ups (if your wrists are sensitive with this, grab onto 2 cans of food or similar-one in ea hand)
• Planks with a twist (holding plank, reach one arm to opposite side of the body-switch)
• Walking Lunges
• Burpees with the jump up
• Toe Touch crunches
• Tricep dips with a chair or table
Repeat 3-4 times
For cardio, you can do simple Sprints, run as fast as you can for 30 seconds, walk back & repeat for a total of 10 times.
|You can jump up on anything outdoors, be creative|
EAT BEFORE YOU GO OUT
Don’t go to big holiday meals
on an empty stomach. Eat a light healthy snack before going to family
dinners or holiday parties. It sounds funny to eat before you go, but being hungry when you arrive can lead you to eat too much, too fast.
Also you know how it is, waiting for everyone to arrive and for the food
to be finished cooking, you could be waiting hours before you eat!
So be prepared and eat something before you head out the door! I always drink a protein shake or bar (I like quest cookie dough bars or Oh Yeah low carb Shakes) and grab a handful of nuts before leaving for any event.
EATING LESS IS NOT THE ANSWER!
Do not eat less during the day to bank your calories for dinner. So many
people try to work out more and eat less in order to bank their
calories for later, but this is NOT the smartest approach. First of all, you want to keep your metabolism going,
so you need to start with your breakfast and eat every two to three
hours. In order to be able to burn off that Thanksgiving
food, you need your metabolism to be on point.
If you wait to eat until Thanksgiving dinner, you will be absolutely
starving and eat more than if you were to have been
eating on your normal schedule! Not to mention, if you slow your
metabolism down from not eating throughout the day, your body will start storing those extra cals for later-turning them into fat! NOT what you want!
|One of my FAMOUSLY moist & tasty turkeys
PEEP THE SCENE
Look closely at what’s being offered, pick a couple of your
favorite high-calorie options and have a small-and I mean SMALL serving of each.
WATCH THE LIQUOR!
Most drinks have TONS
of sugar & calories. Go for the clears (e.g., vodka) with a no-calorie mixer
(e.g., seltzer water or diet soda) or a glass of wine, but avoid egg nog martinis etc!
DRINK PLENTY OF WATER
Often you think you are hungry when really you are just dehydrated! A lot of holiday food may have extra sodium, so drink your water! Try for at least half your weight in ounces.
DRINK FOR DRINK
For every glass of alcohol you have, have a glass of water. This will
help keep you hydrated and often leads to less liquor intake.
LIMIT SUGARS (my biggest problem during the holidays!)
We indulge ourselves by eating way too many sweets during the
holidays. We either use this as an excuse or possibly a
subconscious way to deal with the normal stress of the holidays.
Remember that eating healthy foods will give you energy, keep you
feeling great and help keep you healthy at the same time. Pick and
choose your sweets and ask yourself, “Is it worth it?” or “Am I going to feel guilty later??!!
A BITE OR TWO ISN’T GOING TO KILL YOU
If you want dessert, account for it and don’t feel guilty! Portion control is
key here. If you know you want something after dinner, maybe have less mashed potatoes and stuffing and save a small about of
room for something small and sweet. My thought is, if it was bought at Albertsons, I’m gonna pass, but if it was Grandma that slaved away baking all
day, give it a taste or two!
|Definitely made with love 🙂|
DON’T BRING YOUR OWN FOOD
This is one day I would not recommend you bring your own protein. There will be plenty of turkey— just go for mostly light white meat over the dark meat.
USE ALTERNATIVES WHERE APPROPRIATE
It is easier to control a meal if you are the one hosting, making it
easy for you to use healthier alternatives in your cooking. This is something I pride myself in doing, so if you are hosting the holidays, it’s a great way
to show people how tasty healthy food can be. If you’re cooking, be sure to make choices that can easily substitute for the
“real deal.” I usually make 2 of the same thing, one traditionally unhealthy and one healthy substitute, the healthy sub usually gets devoured 1st-I swear lol!
• Greek yogurt in place of sour cream and mayonnaise in mashed potatoes, coleslaw, egg salad, tuna salads and other cold salads.
• Cauliflower mashed potatoes for real potatoes OR Plain Yogurt for half and half.
• Apple sauce for butter and oils in baked goods
• Natural sugars-stevia instead of a bunch of sweet white sugar
HEALTHY HORS D’OEUVRES
Whether you are hosting or attending try to stick with the healthier offerings; veggie trays, nuts, smoked salmon etc.
WALK IT OFF
Get out and get moving after your holiday meal. Going for a walk
will burn a few extra calories and more than anything, make you feel
better to get out and move! You can also stay active & burn cals WITH your family & friends by getting outside & playing some ball…the family that is active together-LIVES LONGER & happier lives ;o)
GET BACK ON THAT HORSE PEOPLE!
No matter how much or how little you had, the key is jumping right back
on your plan the next meal and the next day. If you make an effort to
jump right back on your healthy eating program, you won’t have setbacks on the scale!
If you just stay active and make smart nutritional choices, you will get through the holidays guilt free! It’s all
about prepping yourself for whatever comes your way. Plan
and prep and you’ll stay on track.
|Sample of my weekly prepped meals-No excuses|
Cheers! Here is to a happy and healthy holiday season!