HOW to AVOID a BELLY FULL of REGRET
And if you need nutrition coaching to master these holidays and “break the pattern” please contact me now.
Also, check out the 12-month online coaching that begins January, 2018.
1. Stick to your Healthy Routines and Eat Frequently–It’s counter- intuitive but yes, don’t skip meals to save up for the big one. You can’t save up to later load up. It doesn’t work that way. Stay in a routine when possible with meals, sleep & workouts. Let go of “all or nothing” thinking. Getting off track occasionally doesn’t mean the whole season is bust!
2. Eat Slowly to 80% Full–You are not on a dessert island face-to-face with your last meal! There will be plenty of other times to eat your favorite foods. The first bite is the best bite. So take small portions or tastings of decadent foods. You’ll enjoy them in smaller portions this year. I use a 15-minute-delay technique in restaurants and social situations where you wait before consuming foods like chips in Mexican restaurants or treats. Mindfulness!
3. Seek out Protein + Vegetables–try to always eat protein and vegetables no matter what else you are having. Pairing these two items with other treats will minimize the blood sugar highs & lows and keep you more in control with less chance of overdoing it. Adopt a detective mindset and search out the high protein items with the high bulk vegetables to fill you up, reduce inflammation, get your vitamins/minerals and give your gut the daily doses of necessary fiber.
4. Increase your Workout Intensity and Frequency–being active will help your body use the sugars and starches found in holiday treats rather than store them as fat. Make sure you “earn” your treat by working out BEFORE you indulge. An intense session of cardio and resistance intervals creates a post workout window of time for one treat. CLICK HERE for PDF of Holiday Survival HIIT (Need more? For a complete workout program that builds with phases, sign up for the 12 month ONLINE nutrition & workout program. I’ll be your coach and guide you through it the whole way!)
control throughout the event.
Contact me for a nutrition coaching appointment now if you need more help or accountability. Putting your health on hold NOW leads to a fitness frenzy in January and makes it much harder. Break that pattern and learn the mental skills and habits to make long term lifestyle improvements during the holidays that carry on through the year.