This time of the year can be absolutely CRAZY! December is filled with company luncheons, cookie exchanges, breakfast with Santa, cocktail parties, dinners out with friends, family coming into town and/or travel to visit loved ones. We’re trying to soak up the season, but also stressed with our ever-growing to-do lists! Did we remember to get everyone on our list a gift? In addition to our family & friends, did we include our child(ren)’s teachers, bus drivers, mailmen, hairdressers, babysitters, etc… The list can grow quite exhausting!
With all of the hustle and bustle happening, there is often little to no time for grocery shopping, planning out a weekly menu and meal prep. You don’t have time for breakfast? Skip it. Your refrigerator is empty and your scrambling to figure out lunch? Grab a couple Christmas cookies. You forgot to pull out something for dinner? Order a pizza.
Plus, one week after Christmas Eve we’re ringing in the New Year with more food and beverages. It’s easy to see how the chaos of the season can send our nutrition into a downward spiral. I often hear, “I’m just going to enjoy the holidays with my family and I’ll focus on eating better starting in January!” Although that is one strategy, it’s setting yourself up for a lot of hard work down the road.
Let’s say you overindulge this month and end up gaining five pounds from all the cookies, cake, chocolate and cocktails. Then, January starts and you dial in your nutrition. You’re getting in 5-6 workouts a week. You’ve really stepped your game up! At the end of the month, you’ve lost 4 pounds. You’re still up a pound from the holidays AND you’re completely burned out from eating kale chips and quinoa all day. (@okletsbehonest reference!)
So, you binge on treats because you “earned it” and you see the scale start to creep up. You get frustrated and throw in the towel. You ask yourself, “What’s the point of working this hard and not making any progress?!” To which I would respond, slow progress is still progress! Don’t let tiny steps in the direction you’re aiming discourage you. You WILL accomplish your goals with dedication, persistence and commitment!
Furthermore, five pounds is equivalent to 17,500 calories. I can assure you that eating those calories is much easier and can be done much more quickly than burning them off!
With that being said, keep the big picture in mind. You don’t need to completely limit yourself, but demonstrating balance is the key.
I put together my Top Ten Tips for social gatherings, holiday celebrations and parties to help you stay on track today so you don’t have to put in so much work tomorrow.
1. Start Your Day off Healthy
If you know you have a celebration in the evening, start your day off with a healthy breakfast and lunch. Try to get in as much protein as you can earlier in the day. Much of the food served at parties is heavy in carbs and fat.
2. Don’t Show Up Hungry
Eat something before you head out to a party, even if it’s something small. You do NOT want to show up with your stomach growling. Ever notice your nutrition choices are much different when you’re thinking clearly vs. when you’re hangry?! Hunger often leads to eating whatever is closest and most convenient. So, if you arrive to a party starving and have a buffet of food at your fingertips, you’re more likely to indulge much more than if you had arrived feeling content.
3. Survey Everything
When you go shopping for an outfit, you often look around the whole store before committing to one in particular. You want to make sure you found the best outfit for your money. The same is true with nutrition. I joke that macros are like my money and each day I have to decide how to spend them. When you’re at a get together, you will have many food options. Look over all the choices first before making any selections.
4. Be Picky
Only choose foods you REALLY want. You can have a store bought chocolate chip cookie any day of the week. But, if your mom only makes her famous five layer chocolate cake one time a year, that may be worth the macros! For the most part, this is not the last time you can have many of these foods, so you don’t need to eat like they are going out of style. Furthermore, only eat something while it’s tasting great. As soon as you become less satisfied with what you’re eating, stop. You do not have to eat everything on your plate!
5. Load up on Protein & Veggies First
Your first stops should be to the shrimp cocktail plate and veggie platter. If you load up on lean protein and vegetables first, you’ll have less room for all the treats. Plus you’ll be putting nutritious foods into your body.
6. Bring A Healthy Dish
We all feel our best when we fuel our bodies with healthy foods. Making a dish to share can ensure you do just that. Plus, for anyone tracking their macros, you’ll also be able to easily log (& pre-log!) those macros, which makes your life easier!
7. Make a Plate
Many times at parties we tend to snack here and there, all night long. Instead, make a plate containing all the foods you’re planning to eat. Seeing all your choices on one plate will help you stay mindful. Some of us would be amazed to see how much we really eat while grazing over a period of time.
8. Don’t Rush
Sit down and enjoy your food. Eat slowly and put your fork down between bites. If you’re inhaling your food, you’re not savoring the flavor. Check in with yourself and when it’s no longer enjoyable, stop eating.
9. Drink Water
It’s important to drink water throughout the day and at social gatherings. Often dehydration feels similar to hunger. If you’re not drinking enough water, you may be eating when you’re not hungry. Also, if you’re throwing back some cocktails, it’s a good idea to alternate water between beverages.
10. Enjoy & Give Yourself Grace
It’s important to enjoy your time with family and friends! If you eat more than you planned or indulged in a few too many treats, don’t beat yourself up. Consistency over time is how you get results. One day will not make or break your progress. Balance in life is key!
If you feel that you struggle with your nutrition and could benefit from coaching services, please reach out to me at ChiseledbyChels@gmail.com.
Chiseled by Chelsea 